Maximizing Training Gains

Ever wondered why you don't make progress in your training regimen? Is it due to over training? All too often young inexperienced lifters want to hit the major muscle groups every day like bench press for chest and arm curls. Everyone has that certain favorite body part they think is their strong point and it is all too easy to fall into the over training trap. Schedule your body parts with rest days in between to make sure your hard fought gains truly add up to more muscle and not just muscle soreness. Combining push-pull exercises like chest and back is an excellent way to make sure that every Major muscle group gets that all important quality workout time. The worst thing any weightlifter can do is to over train a particular muscle group. Conversely many newbies ignore an entire body part like calves or quads. So if you are new to the gym make sure you have a plan of attack. Do your homework and map out your plan of attack for the gym. For me Arnold's Modern Body Building was the key to my success in the weight room. At 5'10" and 300 LBS i have never found it hard to put on the mass...but i fell into the over training trap when i first started out. Like many i hit the bench press and arm curl almost every session. While i did make gains in the chest and arms i didn't have any balance. eventually i too learned the importance of managing the major muscle groups. Key for success:

1. Find a mentor whether a person you can work out with or an ideal body builder like Arnold, Jay Cutler, or Branch Warren. Almost every major player in the bodybuilding world has a training book, movie or website featuring their training routines.
2. Remember that all the greats in weightlifting, power lifting, and bodybuilding started out just like you and me...a newbie. It took years of hard work to get where they are today.
3. Write down your plan of attack
4. Keep your workouts to about 1 hour for the weights.
5. Use free weights and barbells whenever possible
6. Never max out weight on any exercise more than once a month (personal rule)
7. Go each day you have on your plan, don't start skipping workouts.

Most importantly enjoy the workout. If you dread going to the gym you heart just isn't going to be in your workout. Most great bodybuilders will tell you that 90% of a workout is mental and a defeatist attitude walking in the door is the surest way to fail in reaching your goals. Stay focused, work hard, get in and get out...