Real Bodybuilding Workouts

Rules of the Smart
Bodybuilding Programme
Part One



By Lord Shamsher
ã Copyright Reserved 2002

Foreword

Welcome to the Rules of the Smart Bodybuilding Programme Part One. Here, you are about to learn some tried and tested methods for exercising your muscles that will guarantee your success.

But before you begin to attempt any or all of the exercises discussed in this report, please consult your physician to check your current fitness level if you are in any doubt about your health. Trainings recommended here will place a very high demand on your body's recovery system.

This report contains information on how you can train your muscles to achieve maximum gain in minimum time. Please learn and use them diligently or else it would be just a waste of time and energy. The programme will do its part, you do yours.


Introduction

How could you develop a muscular body by reading this report ? The answer is obviously you cannot. So why bother reading it, one might ask then ? Simply, to learn the secrets. Normally you have to workout for months or even years before you can actually see any significant results. With my smart bodybuilding techniques, however, you can see similar result (if not better) within few short weeks. Either the Long way or the Smart way, the choice is yours !

This report is divided into two parts. Part One reveals the secrets mentioned above and in Part Two you will learn the step-by-step 10-week Muscle Building Programme that will transform your body into the muscular physique you have always wanted. If you think this is going to be easy, well think that again.


Part One
The Secrets Revealed !


In this section, I am going to introduce you to the 3 pillars required in any successful bodybuilding programme. They are:




(a) Proper Exercise






                                   
        (b) Proper Diet                    (c) Proper Rest



All three are equally important, although more often, everyone seems to concentrate only on (a) and neglect the others, especially (c).

I will discuss each of these in turn. Let us move to the first pillar.


Proper Exercise

When a workload is placed on the muscles is heavy enough to force them to work more than they are capable at that moment, the muscles will then be stimulated to grow. Obviously the workload mentioned here refers to the physical workout. This would also help to improve overall strength and stamina.

Allow to me break this section into three other sub-sections. This will make everything as clear as possible.


1)    Progressive Workout
2)    Maximum Workout
3)    Full body and Reverse Pyramid Workouts



Progressive Workout

Ever wonder why construction workers do not develop muscles as good as the bodybuilders, although they too carry weights all the time ? Here is the secret !

Exercise should be made more difficult each time you are beginning to feel comfortable with the amount of weights currently used, by increasing them. This is how it works:


    Attempt to do one set of 15 repetitions of any particular exercise, using X kg of weight. If you COULD NOT perform at least 10 repetitions in that set, REDUCE the weight in your NEXT session of training. Later in this report you will learn that only one set of any particular exercise is required in this programme. On the other hand if you COULD perform more than 20 repetitions, then INCREASE the weight used in your NEXT session.

    Should you be able to perform between 10 to 20 repetitions, DO NOT increase or reduce the weight used but try to INCREASE the NUMBER of repetitions.

         
Maximum Workout

Which is better ?

1)    3 Sets of 10 Repetitions in each set ? OR

2)    1 Set of 30 Repetitions ?

Although many would agree with (1), surprisingly the answer is (2). Of course you are not required to do 30 repetitions, as once you are able to do more than 20 times, you should increase the weight. What I am trying to point out here is that you must do maximum numbers of repetition you are capable at that moment rather than stopping short after doing a number of repetition.

Think ! What makes a muscle grow ? The needs for such growth. Maximum workouts mean maximum needs for such growth. For instance:


    If your muscles are capable of doing 25 repetitions in a single set workout BUT you did only 10 instead, you have worked your muscles within their limits. So why would the muscles want to grow bigger and stronger if they can handle the particular workload placed on them ?

    But if you did maximum 25 repetitions in that workout, your muscles will fail, as they could not cope with the demand placed by the workload. This will serve as the greatest stimulation to the muscular growth.






So far so good, but how could we know what is the maximum numbers of repetition in any particular exercise ? Well, the only way is to perform as many repetitions as you can and if one more repetition seems to be impossible to be completed, you have reached the final repetition and the maximum workout is achieved.

To help you to keep the numbers of repetition low in the maximum workouts, do not forget to increase the weights every time you are able to perform more than 20 repetitions.

Also to help you to ensure that it is really your last repetition, follow this guideline:


    Try to complete each repetition even though you have to take few deep breaths between repetitions, provided muscles involved are always in stress.

    When you are having difficulty in completing a repetition, it might be your final one. Make sure you keep pushing or lifting the weight for approximately 5 to 7 seconds before giving up. Remember, within this period if you are ABLE to complete the repetition, then it is NOT your final repetition. Do one more repetition UNTIL you CANNOT complete the repetition within 5 to 7 seconds. That will be your last repetition and maximum workout has been completed.


It is common that we would like to make things easier by doing less than what we are actually capable of doing. You really need to have a strong will power to be successful in this programme. Set your target before lifting up the weights and ONLY place them back AFTER you have achieved it.