Introduction to Basic Training Principles

The first task facing the beginning bodybuilder is to build up a solid foundation of muscle mass-genuine muscular weight, not bulky fat. Later, you will try to shape this muscle into a balanced, quality physique.
You do this by basic, hard training using heavy weights-grinding it out week after week until your bodybegins to respond. And what I mean by basic training is not just a few exercises like Bench Presses, Bent-Over
Rows, and Squats, but 30 or 40 exercises all designed to stimulate and develop the major muscle groups of the body.

At the end of this period what you want is size, the raw material of a great physique. In my Arnold's  case, or in the case of other bodybuilders like Dave Draper or Lee Haney, he had pretty much achieved this in our early twenties. He was huge, 240 pounds, but unfinished-like an enormous, gangling puppy who has not yet grown up to match the size of his feet. Although he had won major championships, he was like an uncut diamond. But he had plenty of mass and at that point he set out to create the kind of finished, polished look he needed to become the best he could be. This initial period may last two, three, or even as long as five years.
The length of the process depends on a number of factors such as genetics, body type, and how much energy and motivation you are able to put into your training. Whether a bodybuilder develops faster or slower is no
particular guarantee of ultimate quality. What counts is how far you are able to go, not how fast. Dorian Yates, for example, who is incredibly massive, didn't even begin serious bodybuilding until his late teens and early twenties. So no matter when you start, how old you are, or what kind of body type you have, the process is the same-heavy, consistent, dedicated training over an extended period of time.

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Basic Training Principles

Progressive Training

        

Your muscles will grow only when they are subjected to an overload. They will not respond to anything less. Muscles will not grow bigger or stronger unless you force them to. Making your muscles contract against a level of resistance they are not used to will eventually cause them to adapt and grow stronger. But once they have adapted sufficiently, this progress will stop. When this happens, the only way to make your muscles continue to grow is by further increasing the amount of overload to which you subject them. And the primary way of doing this is to add weight to your exercises. Of course, this increase in resistance has to be done gradually. Using too much weight too soon usually makes it impossible for you to perform your sets using the proper technique, and can often increase your risk of injury as well.

Basic Training Principles

Individual Needs


       Of course, different people have many different reasons for doing bodybuilding training. Some want to build their bodies just to look and feel better. Others want to improve their performance in a variety of sports. And many are interested in developing a dramatic, high-muscular and well proportioned physique with the goal of competing in bodybuilding contests. When it comes to learning how to do bodybuilding properly, some basic techniques and principles will apply to everyone; others must be tailored to the needs of the individual, often on a trial-and-error basis over a period of time. Everyone, regardless of why they are doing bodybuilding,
needs to master the fundamentals and understand what is involved in putting a training program together. Most important, everybody needs to learn the basic exercises because they continue to be important no matter how advanced you become.
But I recognize that everyone is not the same. Body type, how fast or slow a person gains muscle, metabolic rate, weak points, and recuperation time are just a few of the things that can vary from one individual to another. I have tried to cover all the significant variables in this encyclopedia so that everyone will find the information they need to create the kind of body they want.

Arnold Training Triceps

In golf, many champions don't swing like Tiger Woods, but every first rate swing has to bring the club face into contact with the ball in just the right alignment. Not every skier uses exactly the same style as Olympic gold medalist Hermann "The Hermannator" Maier, but certain fundamentals have to be executed or you will never make it to the bottom of the run. When you walk into a gym full of competition bodybuilders, it is apparent that many of them are using very different approaches to their training. In the gym I hear the phrase "Every body is different" all the time, and that's true. But every body is much the same as well, so set your sights on mastering the basic guidelines and let your body tell you over time what individual variations and techniques are required for you to realize
your potential.

Fast and Slow Developers

Some people believe that developing muscle happens slowly but surely over time, so the longer you train, the bigger you get. That's why they will frequently ask a bodybuilder, "How long have you been training?" Or,
"How long will it take me to get that big?" The way they see it, one bodybuilders bigger than another simply because he or she has been training longer. But the reality is that not everybody gains muscle at the same rate
and not everyone has the talent to create the same level of development.
           Your individual genetics have a lot to do with how your body will respond to training. 7 times Mr. Olympia Arnold Schwarzenegger was 15 when he started training and with every 1 month he got his bicep peaked up by 1/2 inch. Casey Viator turned from powerlifting to bodybuilding at an early age and at nineteen
became the first and only teenage Mr. America.  Mr. Olympia Lee Haney at nineteen or twenty years of age and he already had a mature physique. Texaspolice officer and bodybuilder Ronnie Coleman won the World Amateur Bodybuilding Championships title only two years
after he began serious physique training.

But not all successful bodybuilders were early bloomers. Frank Zanewas good enough to win his share of victories in the sixties, but it wasn'tuntil the seventies that he achieved the perfection of development that allowed him to be victorious in three Mr. Olympia competitions. Female bodybuilder YolandaHughes broke through and won her first pro show the Ms. International that Arnold Schwarzenegger  promote every year in Columbus-after twelve years of amateur and pro competition. The problem for slow developers like this is that they don't get the immediate success, the positive feedback, that helps so much to keep you motivated. But bodybuilding is like the race between the hare and the tortoise: Ultimately, determination and endurance over a long period of time can win out over a quick start and headlong sprint for the finish line.

What you must see in a GYM

The first thing to consider in choosing a gym is ascertaining what kind of
equipment and facilities it provides:

1. A gym should not be too big or too small. If it is too small, youconstantly have to wait for equipment and you can't keep up therhythm of your training. But if it is huge, you can feel dwarfed by too much space, which makes it hard to keep up your concentration.
2. If you want to make the best progress, the gym you train in hasto have a full complement of free weights and benches. It shouldhave sets of dumbbells heavy enough for most intense lifts. Thereshould be exercise machines and cable setups that allow you towork all the major body parts.
3. There should be equipment for doing your cardiovascular training-treadmills, exercise bicycles, steppers, aerobic classes, whateveryou need for your individual aerobic workouts.
4. Some gyms and health clubs have other facilities like saunas, steamrooms, staff massage therapists, swimming pools, and even indoorrunning tracks, so if any of these things is important to you checkwhat's available before you sign up for a membership.

The GYM - The Temple of Muscles

The GYM

When you are a bodybuilder, the gym is your office. It's where you

take care of business. You can easily end up spending three or four hours

in a gym, which means it should have the kind of equipment you need, the

kind of people training around you that add energy to your workouts, and

an overall atmosphere that will motivate you to achieve your personal

goals.

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Body types and Training Differences

The Ectomorph Training:

The extreme ectomorph's first objective is gaining weight, preferably in

the form of quality muscle mass. He will not have the strength and endurance

for marathon training sessions, will find that muscle mass develops

very slowly, and will often have to force himself to eat enough to

ensure continued growth. Therefore, for the ectomorph I recommend:

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1. Include plenty of power moves for a program that builds maximum

mass. Yourprogram should tend toward heavy weight and low reps (in the

6- to 8-rep range after proper warm-up).

2. Learn to train intensely and make every set count. That way you

can keep your workouts relatively short and still make substantial gains

(perhaps 14 to 16 sets per major body part rather than 16 to 20). Make

sure to get enough rest between sets and give yourself enough time to recuperate

between workouts.

3. Pay careful attention to nutrition; take in more calories than you

are accustomed to, and if necessary, use weight-gain and protein drinks to

supplement your food intake.

4. Remember, you are trying to turn food energy into mass, so be careful

not to bum up too much energy with excessiveamounts of other activities

such as aerobics, running, swimming, and other sports. Some cardio

exercise is both desirable and necessary for good health, but anyone who

spends hours a day expending large amounts of physical energy outside the

gymwillhave a lot more trouble building muscle while in the gym.

The Mesomorph Training:

The mesomorph will find it relatively easy to build muscle mass, but will

have to be certain to include a sufficient variety of exercises in his program

so that the muscles develop proportionately and well shaped rather than

just thick and bulky. Therefore, for the mesomorph I recommend:

1. An emphasis on quality, detail, and isolation training, along with

the basic mass and power exercises.Youbuild muscle easily,soyou can begin

working on shape and separation right from the beginning.

2. Mesomorphs gain so easily that d1ey don't have to worry much

about conserving energy or overtraining. A standard workout of 16 to 20

sets per body part is fine, and you can train with as much or litde rest between

sets as suits you.

3. A balanced diet with plenty of protein which maintains a calorie

level that keeps the physique within 10 to 15 pounds of contest weight all

year long. No bulking up 30 to 40 pounds and then having to drop all of

that useless weight for competition.

The Endomorph Training:

Generally, the endomorph will not have too much difficulty building muscle,

but will have to be concerned with losing fat weight and then being

very careful with diet so as not to gain that weight back. Therefore, for the

endomorph I recommend:

1. A higher proportion of high-set, high-repetition training (no lower

than the 10- to 12-rep range), with very short rest periods so as to burn off

as much fat as possible. Doing a few extra sets of a few extra exercises

while you are trying to get lean is a good idea.

2. Additional aerobic exercise such as bicycle riding, running, or

some other calorie-consuming activity. Training in the gym burns calories,

but not as much as cardio exercise done on a continuous basis for 30 to 45

minutes or more at a time.

3. A low-calorie diet that contains the necessary nutritional balance

. Not zero anything, but the minimum amount of protein,

carbohydrates, and fats, with vitamin and mineral supplements to be certain

the body is not being deprived of any essential nutrients.

Metabolism and Muscle Building

One of the factors that helps create different body types is metabolism.

Some people naturally burn more calories than others. Some bodies

seem naturally designed to turn food energy into muscle or fat while others

turn this energy into fuel for exercise. However, as your body

changes, so does your metabolism. Muscle burns calories, so a naturally

heavy endomorph will find it easier to get lean as he builds more and

more muscle mass. Also, the body is very adaptable, and the literally

thousands of various metabolic processes that are going on all the time

tend to alter in response to the demands you put on them-turning protein

intake into muscle, for example, or increasing your ability to metabolize

body fat for energy.

If you are extremely lean or extremely heavy, you should take the precaution

of having your thyroid function checked by a physician. The thyroid

gland plays a major role in regulating metabolism. When it is

underactive (hypothyroid) it is very difficult to burn off excess body fat,

and when it is overactive (hyperthyroid) putting on any additional body

weight becomes almost impossible. However, I am strongly against using

thyroid as a means of increasing your metabolism and "cutting up"

(achieving a state of high definition) when your own thyroid levels are

within normal limits. This is dangerous in a number of ways, including the

risk that you will permanently damage your natural thyroid function.

The Different Body Types

Aanyone who has spent time at a beach, swimming pool, or gymlocker

room can attest to the fact that human beings are born with a variety of

different physical characteristics. Some are taller or shorter, lighter or

darker, wider or narrower in the shoulders, longer and shorter in the leg;

they have higher or lower natural levels of endurance, differing types of

muscle cells, more or fewer muscle and fat cells.

One popular method of categorizing all these various body types recognizes

three fundamentally different physical types, called somato types:

1. The Ectomorph: Thin upper body, long arms and legs, long feet and palms, basically a thin structure of muscles.
2. The Mesomorph:Large chest, long torso, solid muscle structure, and huge strength.
3. The Endomorph:Soft muscles, round face, bulky body structure and fatty storage with wide hips.

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Types of Bodybuilding categories

Types of Bodybuilding

Professional bodybuilding

In the modern bodybuilding industry, "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from the IFBB. Professionals earn the right to compete in sanctioned competitions including the Arnold Classic and the New York Pro (formerly the Night of Champions). Placings at such competitions in turn earn them the right to compete at the Mr. Olympia; the title is considered to be the highest accolade in the professional bodybuilding field. Steroid testing in these competitions is generally never done.

Natural bodybuilding

In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. Testing can be done on urine samples, but in many cases a less expensive polygraph (lie detector) test is performed instead. What qualifies as an "illegal" substance, in the sense that it is prohibited by regulatory bodies, varies between natural federations, and does not necessarily include only substances that are illegal under the laws of the relevant jurisdiction. Illegal Anabolic steroids, Prohormone and Diuretics, under widespread use by professional bodybuilders, are generally banned by natural organizations. Natural bodybuilding organizations include NANBF (North American Natural Bodybuilding Federation), and the NPA (Natural Physique Association). Natural bodybuilders assert that their method is more focused on competition and a healthier lifestyle than other forms of bodybuilding.

Female bodybuilding

The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest - that is, the first contest where the entrants were judged solely on muscularity.^[7] In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for the sport of women's bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap,Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.

In recent years, the related areas of fitness and figure competition have gained in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. Rachel McLish would closely resemble what is thought of today as a fitness and figure competitor instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them.

What is Bodybuilding ????

Bodybuilding is a form of body modification involving intensive muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. The muscles are revealed through a process known as the "cutting phase" - a combination of fat loss, oils, and tanning(or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.

Well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger andLou Ferrigno who starred on TV Shows and in movies . Currently, three time winner Jay Cutler holds the title of Mr. Olympia as the world's top bodybuilder.