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Do You Need to Train like a Bodybuilder to Look like One?

Do You Need to Train like a Bodybuilder to Look like One?

I remember back when I was getting my certificate to be a professional fitness coach. Just for fun we had to pick one exercise from a popular fitness magazine and implement it in our training. My friend and I picked an exercise for the biceps, where we had to do over 20 sets with a total of 200 repetitions. An inhumane high intensity. This exercise was recommended from a popular bodybuilder to get the best muscle growth for the biceps. We spent over 30 minutes doing that exhausting exercise. Our biceps were burning. I could barely move my arms for a week.

    Monkey see, monkey do

    If you’re ever planning to climb up Mount Everest, you would need to have a coach. In the months prior to your climb, you would scan the Internet for competent trainers. In a coach you would look out for:

    1. Ability to communicate and coach
    2. Matchability (Gut feeling)
    3. Prior experience (Preferably of climbing Mt. Everest)

    We as humans like to get information from people that are walking the walk and leading by example. The origins of the ‘Train like a bodybuilder to look like one’ -myth are easy to find. As a beginner you go into a gym and instinctively ask the biggest person in there, how he’s able to build muscle. This is a big mistake.

    The biggest person will give you, most likely, an unfortunate and only partially honest answer. The meathead will tell you his exact workout schedule. But the big elephants in the room will not be addressed: Experience, Knowledge Gap and most likely: Steroids.

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    Imagine you’re finding the ideal coach for your Mt. Everest climbing adventure. Yet the coach seemingly needs an extreme short recovery time and gets great results, with workouts containing an inhumane high intensity. You as a hobby climber might try to follow his advice, but the chances are high that the ridiculously high intensity schedule will catapult you into the hospital.

    The Mt. Everest coach didn’t exactly lie to you, yet your baselines are simply on completely different levels.

    Building your fundamentals

    If you want to be the best tennis player in this world, would you immediately start training like Roger Federer or Rafael Nadal? No, you would focus the first few years on building up your fundamentals. This is the same thing that you have to do in the gym. Somehow people believe that the gym is the big exception from all the other physical activities. Yet you will need to have a foundation where you can build upon. Focus the first year on building up this foundation to be injury free. The results will be better and longer lasting.

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      Most people start lifting weights while completely neglecting the stability factor of your body, which is crucial in injury prevention. Your body needs to adapt to the stimulus that you put himself through. While the muscles are able to adapt fast, your bones and ligaments usually need way longer. Because the bones and ligaments are less supplied with blood, and therefore with oxygen and nutrients.

      How to train instead?

      I fell prey to the do-or-die mindset before. As a natural athlete, I followed a 5-day split training once. I trained every muscle group hard, but only one time per week. It was frustrating. I didn’t see the muscularity in the mirror that I did expect. Not only that, I also started experiencing wrist and shoulder injuries. I felt betrayed from the advice of the fitness models on Instagram. If you want to structure your training productively, there are three things that you need to consider:

      1. Build a great foundation

      At this very moment I’m not suffering from any injury. I’m reasonably flexible, my strength is on point and I’m able to run 10 kilometers without feeling the need to amputate my lower limbs. I took my time to build a great foundation, and so should you.

      Implement a low-intensity endurance training in your workout schedule, on separate days from your strength workouts. Stretch after your full-body after your workouts or sign up for yoga classes.

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      2. Train with full body routines

      On my strength training routine, I’m either following a full-body workout or a basic upper and lower body-split. This way I’m maximizing my muscle protein synthesis and therefore my muscle gain.

      Bodybuilders have been training with full body routines for ages. It was not until steroids came into the scene, that split training truly became a thing. Steroids decrease your recovery time, increase your training intensity and your muscle protein synthesis.

      3. Increase the level of difficulty gradually

      Don’t fully exert yourself in the first year of your training. Your bones and ligaments need to adapt. From a scale on 1-10, your RPE (rate of perceived exertion) should never go to 9/10 during a workout set. When you stop the set, you should be able to always do 1-2 repetitions extra. If you fully exert yourself, you’re risking injuries.

      Take home message

      If you’re a bodybuilder and got angry at me for writing that article, note this: the saying ‘Train like a bodybuilder to look like one’ is correct, in some way. Bodybuilders are not stupid, if it wouldn’t work they wouldn’t do it.

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      Hard work and training. There’s no secret formula. I lift heavy, work hard and aim to be the best. – Ronnie Coleman, former world class bodybuilder

      As a beginner though, you have a vastly different baseline than a bodybuilder. You will naturally lack experience, knowledge of the training and your own body – and will not consume steroids. You also most likely have different goals: a bodybuilder wants to be in world-class shape on stage, while you might be training to get in decent shape for your beach holidays.

      I don’t eat for taste, I eat for funciton. – Jay Cutler

      Stop spending 3 hours in the gym every day and don’t do 20 sets for your biceps if you don’t want to be a competitive athlete. Focus on building your fundamentals, structure your workout and train with a reasonable intensity.

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      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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      Last Updated on September 16, 2019

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

      1. Break Your Work into Little Steps

      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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      • (1) Research
      • (2) Deciding the topic
      • (3) Creating the outline
      • (4) Drafting the content
      • (5) Writing Chapters #1 to #10,
      • (6) Revision
      • (7) etc.

      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

      2. Change Your Environment

      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

      3. Create a Detailed Timeline with Specific Deadlines

      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

      4. Eliminate Your Procrastination Pit-Stops

      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

      5. Hang out with People Who Inspire You to Take Action

      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

      6. Get a Buddy

      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

      7. Tell Others About Your Goals

      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

      8. Seek out Someone Who Has Already Achieved the Outcome

      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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      9. Re-Clarify Your Goals

      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

      10. Stop Over-Complicating Things

      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

      11. Get a Grip and Just Do It

      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

      Reality check:

      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

      More About Procrastination

      Featured photo credit: Malvestida Magazine via unsplash.com

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