- Use The Right Training Routine: a well periodized routine that alternates between periods of higher volume/higher repetition (10-15 reps) work with periods of lower repetition/heavier weights (5-8 reps) will work best. Active recovery phases where training volume is dramatically reduced should also be incorporated. The training routine should not be more than 60 minutes long and frequency of body part training will depend upon individual recovery. Generally, teens and those in their twenties can train a bodypart every 48-72 hours (so twice a week). Thirty year olds and those in their fourties benefit more from once every five days. Fifty year old and older, once every seven days.
- Use Proper Warm-Ups: warming up is extremely important, and it becomes more important as we age. While in my opinion, we only need to thoroughly warm up for the first exercise of a body part, not doing so puts you at the risk for injury. To properly warm up, if you know you will be doing 225-lbs on the incline bench for 10 repetitions, the first set I would just do 135-lbs for ten controlled slow repetitions. Then I would increase the weight to 185 for ten reps and only after that second set I would go up to 225-lbs and that would be my first work set. However, if working out on a cold climate, besides wearing warm clothing, I may ride a stationary bike first for 6-10 minutes, not in search of aerobic conditioning but with the goal of increasing my core body temperature. Alternatively I’ve also used abdominal training as a way to increase my core body temperature as well.
- Perform The Right Exercise Techniques With The Proper Weight: Proper execution of exercise and proper lifting speed is crucial. The exercise form should never be sacrificed in the name of adding weight. Nothing good has ever come out of that combination. In addition jerking the weight up and down not only affects how much the muscle is actually stimulated (so your muscle building results will be less) but puts much of the stress on the joints leading to unnecessary micro-trauma. So always choose a weight that allows for full control of the weight and a lifting speed that is steady and controlled on the way up and slower on the way down. Contracting the muscles at the top position also helps to provide maximum stimulation without unnecessarily having to use super heavy weights.
- Ensure Rotator Cuff Health: One of the most common injuries in weight training is that of the rotator cuff. The reason for this is that as the shoulder muscle gets stronger, the rotator cuff gets weaker unless you train it directly with 3 sets of 15-20 repetitions of rotator cuff exercises. Some external rotations at the end of your chest or back workout will do the trick.
Bodybuilding Nutrition Guidelines
- Having The Right Diet With Sufficient Amounts of EFAs: A balanced diet made up of 40-50% complex carbs, 40-30% lean proteins and 20% good fats with multiple small meals spaced out 2-3 hours throughout the day will prevent poor recovery due to lack of good nutrients. Of utmost importance is not to disregard the intake of good fats, emphasizing the fish and flax oils which are high on the Omega 3 essential fatty acids (EFAs). Turns out that these fats play a huge role in anti-inflammation and also on hormonal production. Another good way to get these fats is through a serving of wild atlantic salmon a day or mackerel.
- Sufficient Calories Even When Dieting: Many people cut their calories too low when embarking on a fat loss phase. This leads to loss of bone mass and also poor joint health. Therefore, when dieting, keep in mind that only a slight caloric deficit is required in order to lose body fat. (in the order of 300 calories less than one burns every day or so).
Next Page: Bodybuilding Supplementation Guidelines, Rest and Advice For Youngsters
