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Beginning-Bodybuilding e-Newsletter
Nutrition For The Soul And A Weight Room For Your Mind
Brought to you by Marc David of
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In This Issue
- Featured Question: When Should You Increase The Weight?
- Marc's Update: 7 Back Pain Mistakes You Are Making
Please add "mrcd@beginning-bodybuilding.com" to your
whitelist or address book in your e-mail program, so that
you have no trouble receiving future issues!
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Free '7 Back Pain Mistakes' Audio CD
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For the second time in a row, I've pulled
some muscle and boy does it hurt!
If I look straight ahead or down, I'm fine but look up or
try and shave and WOW.. not cool.
It happens. In the quest to build muscle, there are times
when you might be injured. When I used to ride a
motorcycle, the question you have to ask yourself is:
"It's not IF I get hit but WHEN I get hit."
I had a few close calls and a major accident in the Bay
Area. Luckily I survived.
I don't know if you suffer from back pain or not and if you
don't, I'm sure you know someone who does...
It is one of the most horrible things to experience and for
many people it ends up becoming a lifelong problem...
If you do suffer back pain, I'm sorry...
But I do have some good news... I recently listened to an
audio cd that had the best information on how to eliminate
back pain that I've ever heard!
The audio cd is called "7 Back Pain Mistakes" and you can
get a copy of it right now totally free here:
http://tinyurl.com/zdmzc If you don't have back pain, you should forward this email
to everyone you know because so many people have back pain
and they will be so thankful to you for sending them this
great information...
On the cd, several back pain experts talk about the 7
mistakes that nearly all back pain sufferers make and how
to avoid and correct them to start getting relief.
Anyway, it really is some great information and you can't
beat the price so I strongly recommend you go grab a copy
now AND send this to everyone on your contact list because
everyone knows someone with back pain.
Here's the page you need to go to in order to get the cd
for free and not even have to pay shipping:
http://tinyurl.com/zdmzc After you listen to the cd I'd love to hear what you think
about it so please be sure to share your thoughts.
Have a great day!
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Beginning Bodybuilding Q & A
with Marc David
http://www.beginning-bodybuilding.com -----------------------------------------
QUESTION:
Hi Marc,
I have a question related to Part 5 of the 10 Part eCourse.
There, you said that one can tell if they are making
progress through their ability to lift increasingly heavier
weights.
My question is, at what intervals should you be able to
lift heavier? Is it every week, every two weeks? Also,
does one simply increase their weights in five pound
increments weekly, monthly?
- Duncan T.
ANSWER:
Without progression, the body has no reason to adapt and
that leads to stagnant training. Which is known as the
dreaded PLEATEU.
If you aren't making gains with your current program, then
you aren't going to achieve the results you want. A big
mistake many people make is finding a program and sticking
with it even if the program isn't producing results.
"If you keep on doing what you've always done, you'll keep
on getting what you've always got."
-- W. L. Bateman
A common belief is that if you just stick with the program,
results are inevitable.
Think about this...
If you aren't seeing results on a MONTHLY basis in some
capacity, it's time to change the training protocol.
99% of success comes from having a well formulated plan. A
good plan includes tracking your progress. By monitoring
your nutrition, body composition, and keeping a training
journal, you will be able to see how you are progressing
or if you are not making any progress. Keeping some type
of journal will allow you to make educated decisions on
when and if it's time to change your training load (the
weight you are lifting).
Frankly...
If you do not set specific goals, and if you do not monitor
the own progress toward those goals, then how can you
assess if you are making progress?
Your training program should always be focused on
progression to meet your overall goals. This is where
having a specific goal and timetable is important. You
don't want to just training the same way for an extended
period of time and hope for results.
But let me go back to the beginning of your question and
let's find out if there is a simple way to figure out when
to increase the weight you are using in your training
program.
Graves and Baechle developed a dynamic formula to assess
when progression is necessary called the 2-for-2 Rule.
They said that "if you can successfully complete two or
more repetitions in the last set in two consecutive
workouts for any given exercise the load should be
increased."
For example, 3 sets of 8 repetitions may be prescribed for
a particular exercise. When you can complete 2 more
repetitions (i.e. 10 reps) on the final set for 2
consecutive sessions the weight should be increased.
The International Sports and Science Association (ISSA)
recommends a load increase of 2% to 5% percent for advanced
trainees and 5% to 10% percent for new and intermediate
trainees.
But first a warning: Advanced athletes who are beyond these
guidelines will probably need to adjust the ranges as
necessary where a beginner might not. The reason for this
is the beginner has much more room from improvement than a
seasoned athlete.
Another reason for this is that a beginner has a lot of
neural transformations occurring rather than muscle
hypertrophy. Improved motor unit synchronization and the
recruitment of new motor units account for this faster rate
of progression. This is one reason that new strength
athletes will progress in strength faster than muscle size.
Heavy resistance training, light resistance training,
psychological techniques, therapeutic modalities, medical
support, biomechanics, dietary manipulation and nutritional
supplementation each play a significant role in integrated
sports training. Learn how to use each of the pieces to
your advantage in the Beginner's Guide to Fitness and
Bodybuilding.
http://www.beginning-bodybuilding.com -----------------------------------------
QUESTION:
My goal is to gain muscle mass, around at least up to 20 so
will Bowflex (especially Revolution) help me achieve that?
Thanks and take care!
-TOM
ANSWER:
In regards to the Bowflex, I had a Soloflex myself and
loved it!
But here's a much more comprehensive review with a link to
an even better review about the Bowflex and building muscle.
http://tinyurl.com/h2x4s Train hard, track it and expect success,
To Your Health,
Marc David
Beginner's Expert
http://www.beginning-bodybuilding.com Contact:
http://www.beginning-bodybuilding.com/contact.htm -----------------------------------------
HOW TO SEND IN YOUR QUESTIONS
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If you have a health, fitness or bodybuilding
question for Marc, send your comments to:
http://www.beginning-bodybuilding.com/contact.htm **Important**
While every effort is made to answer each question
personally, please understand that I do receive a high
volume of email. A personal response is not always
possible. However, every effort will be made to respond to
your questions and some will make it into this publication.
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RECOMMENDED RESOURCES
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ExRx Exercise & Muscle Directory (How to Do an Exercise)
http://www.exrx.net/Lists/Directory.html FitDay (Online Diet Tracking)
http://www.fitday.com =============================================
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