~We can start off with the tempo, which means the number of seconds you
have to perform the push or pull of a certain exercise, that's mostly 2
seconds for each, so 2 seconds up, and 2 more seconds down or vice
versa, with no rest between. You've certainly seen some doing pullups or
pushups fast as hell, thinking that will help, sure they will be able
to perform 100 pushups in 2 minutes, but just by following the 2 seconds
tempo, i could do 15 push ups far more effective in strength and mass
gain.
~The Perfect number of repetitions in a set is 12, keep it so on
each set of push ups, pulls ups, dumbbell curls or anything else you
gotta be able to do 12, so you should adjust the weight in order to be
able to do them at the 2 seconds up 2 seconds down tempo, and the last 3
should be really hard to perform, So if you reach 12 reps and you still
feel like you are not tired and you could go all the way to 20, then
you are going too light weight, or if you are not able to do those 12
reps from your first set then you might be using too much weight, sure
11, 10 are accepted, after the first set, shit! at the last sets i
sometimes can't do more than 6 reps on some exercises so i do Negatives,
that's something i'll explain to you later on..
~Breathing is also very
important when you workout... There are so many that claim that you
should breath in when you push/pull and breath out when you come back to
the starting position, or such, well from my own experience i can tell
you that you should never hold your breath, that's the most important
thing you should consider, just breath, no matter what, breath naturally
and don't hold it, even if it's gonna help you to focus on the last
reps.
~Nutrition is also a very important thing.
So when you
workout, your muscle fibers are damaged and the weak ones break and the
body needs proteins to repair them along carbohydrates and some fats,
but the proteins are #1!, every time the weakest fibers and they
regenerate within 3 to 7 days depending on the time you've been working
out, and every time they regenerate, they become just a LITTLE bit
stronger, so they do this "natural selection" process till all the
fibers become a little stronger, then you move on, add more weight and
break the weak ones again, they become stronger again and so on till
you'll get to look like Mister Olympia, hehe.
~Negatives are the
seconds part of a repetition, so for example for a pull up, when you
pull yourself up on a bar, you do the positive, and when you do the
comeback you do the negative and they are really good when you can't
reach your full number of reps especially when you are a beginner. So
lets say i can do only 5 pulls ups, and since this is the very best
exercise available for Lats, you can't alternate it with anything, so
you can try and hold the bar tight and put a chair or anything that you
can jump up, without performing the positive, lowering yourself down
slowly, doing the NEGATIVE... now, the tempo can be longer then 2
seconds, try hitting 3 to 5 or even more if you can, till you reach
number 12, or till you feel like your arms fall off, lol
And finally the exercises for a beginning workout..
Pushups are great for the chest, shoulders and triceps, and you can try
them out, see if you can do ordinary pushups or if not try knee push
ups for a few months, then see how it works with the regular ones, you
decide. Pulls ups are the best workout for your last which are the
"wings" from your side, you might not have them as developed as a
bodybuilder, but in a few months they will start to feel wider and
harder. Pulls ups are great for the back, and also for your biceps, one
of my favorite muscles, lol. Chin ups are basically almost like pulls
ups but the grip of the hands is opposite, instead of holding the arms
towards the exterior, you will hold them close to one another and the
palms will now be facing towards you, and you'll be pulling yourself up
for a great biceps workout, and a some back, as well. They will be hard
to perform at first, the body will take some time to adapt but it's
gonna happen sooner or later.
legs can be trained by squatting, and
you can either use some weights, you don't have to use gym equipment,
you can even fill some bottles of 5 litters with sand or something like
that, and do your squatting while you hold the bottle with your arms,
somewhere on your chest, like you would be hugging it. Calves are also another bodypart you can simply train with
the bodyweight, you don't need that much equipment and you can do it
just by raising them up, one per set, then move to the next leg and do
your 3 sets of 12 to 20, yep legs are a bit different then the upper
body..
And finally
but also one of the most important things, the Core training, this one
should be performed one day followed by one day off and then do it
again, and so on... I recommend you to do it before the actual workout.
So the core is more or less your center of gravity, and a strong core
helps the body's be more balanced, and it helps you hit a ball, punch a
bag, or a face, depending, lol, or most of the thing you do. And also a
strong core will keep your abs, and back tight and you'll be less
exposed to lower back pain, hernias and other medical problems.
~Resting is also so important, and the minimum hours of sleep you
should get is 8 hours a night, that will allow the body to regenerate
and rebuild the muscles broken during the workouts
