Tag Archive: technique



Click here to watch video “Confusing bodybuilding terms for novices”

 

Quite a few of my followers have requested that I must clarify some of the basic training terms I refer too in my videos. I can fully understand their confusion. Some of them has never seen the inside of the gym. After watching some of my videos they are so inspired and then want to embark on this new adventure but alas everything is soooo confusing! It is similar when a nuclear physicist is trying to explain cold fusion in the most basic terms, but you still have no clue as to what he/she is talking about because you do not grasp the meaning of the most basic terms.

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So although many of you will find this boring, let me lay the ground work and give some clarification for those newbies to the basic training terms I refer to in my videos.

Ok, let start at the big term: “training program”. This refers to the training aspect and does not include nutrition or supplements. It refers to everything where muscles are involved while you exercise.

By the way, I support a 4 or 5 day workout schedule.

Workout is the specific routine you will be following on a specific day.

There are total body workouts, which refers to a workout where all muscles groups are trained/exercised during a single session.

Then there are more goal orientated split routine workouts where one only focusses on 2-3 muscle groups per training session/day – this is the kind of training I support.

You will hear I talk a lot about sets and reps.

Reps are the time it takes to lift a weight to the maximum position and dropping it back to the original starting position. This will be a single rep. If you lift and drop the weight 8 times, that will be 8 reps performed.

concerntration curl

Sets are slightly more complicated. This is a method of grouping the reps together for a specific goal. For example if one wants to build muscle you will typically group the reps in sets of 8 (and reach muscle failure on the last rep). When you want to lose body fat one typically group the reps together with more reps, about 15 in a set (and just stop short of complete muscle failure).

Muscle failure is the point where one cannot perform another rep with the weight, meaning the muscle is literally failing.

Between sets one typically rest long enough to allow the muscles to recover enough to be able to do the next set effectively. This is usually 2-3 min but when one really training very heavy this might be slightly longer.

A muscle group refers to a single muscle like biceps for example. For effectivity one strings 2-3 logical muscle groups together in a training session. (For example: Pecs, Biceps and abs)

Warm ups is the process by which one perform light exercises before the training session to get the blood flowing and make sure the target muscles are sufficiently warmed up before you start training intensely.

Stretching is the process after each set which you use to lightly stretch the muscle which was just trained.

You will hear I will also refer to training concepts and things like supersets.

Training concepts is any activity that you add to your training session to perform your normal reps and sets in a different fashion to stimulate the muscle for growth.

The way the body works is that anything that become repetitive over time stop stimulating the muscles for a response. The muscles learn to handle that type of training/attack without further increasing in shape or size.

So training need always be fresh and changing to allow for effective muscle stimulation.

A training concept I regularly refer to is supersets. That is where you string two different muscle group’s sets together without resting in between. You only do this for 2 sets at a time. It is good tool to help burn more body fat and stimulate muscles for growth.

Dumbbells refers to the weights showing on the screen now.

Dumbbells

This is how a EZ barbell look.

EZ bar

Then one also get barbells with straight bars.

barbell

This is a flat bench.

flat bench

This is an incline bench.

Incline Bench.png

This is a seated bench.

seated bench.jpg

This is an exercise ball.

exercise ball

When I talk about technique, I refer to the specific way and form in which one performs an exercise or lift a weight.

I also regularly refer to Cutting Phase and Building Phase. Cutting phase is the process by which one train and diet with the focus on preserving muscles mass while losing body fat. Building Phase is the process and diet which focus on building muscles with adding a little more body fat to allow the body to build muscles effectively.

Lastly, you will hear I refer to health supplements and bodybuilding supplements.

Health supplements is anything (like a multi vit) you take to ensure optimal health. Bodybuilding supplements is something one takes in a specific way and timeframe to assist the body with certain aspects of the bodybuilding process (could be fat loss, muscle building, tissue repair, etc…)

 

Hope this give some better understanding for those newbie’s that want to start the great adventure.

 

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Wish you all happy training!
Gert Louw

http://www.gertlouw.com


Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

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