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The 10 Commandments of BodyBuilding

June 5, 2010

   Yeah, this title has been used before, but I wanted to put my spin on it.  Though, I started out religious, I now simply believe in myself to get the job done.  Like the saying goes, “If you want something done right, do it yourself.”

  1. Thou shall Train your damn LEGS:  You’ve seen ’em.  You know the ones I’m talking about.  The men who look like they would topple over on a windy day.  The women you don’t do anything but cardio for their legs cause they don’t want to have those muscles they’ve seen in the magazines.  Great bodies are built on great foundations….your LEGS.
  2. Thou shall not Overtrain:  Come up with a plan to give your muscles the rest they need in order to grow stronger.  PowerLifters focus on Squats, Benches, and DeadLifts.  Others pick one muscle group per each week day (such as Cardio, Back, Chest, Cardio, Arms, Legs, Shoulders).  Others go with an Upper body/Lower body split.  Others go with a 2 on, 1 off.
  3. Thou shall Eat immediately after your Workout:  New studies show that while Breakfast is still one of the important meals of the day, the meal directly after your workout(s), is also just as, if not more important, to “feed” your muscles that were just worked, and for muscle “replenishment” for next workout.
  4. Thou shall not be a Jerk:  Pick up after yourself; your mom is not in the gym to pick up after you.  Don’t make excessive noises (by growling, yelling, slamming, or throwing weights).  Don’t hog the equipment — SHARE.  Don’t talk on cell phones; if you must, you don’t need to be at the gym.  Don’t walk in front of those performing their sets in front of the mirror.
  5. Honor thy Equipment:  Don’t be afraid to mix it up.  Use everything available to you — Dumbbells, Barbells, Machines, Cables, etc.  Don’t move it to the other end of the gym; leave it for the next guy/gal.  If you notice something broken, notify the gym staff so some poor sap doesn’t injure themselves, or someone else.
  6. Worship the Advise of many:  If you don’t know, ask.  If you do know, share.  If it doesn’t work for you, change it.  Stick with principles that are sound, such as Cycling your workouts, Muscle confusion, Progressive overload, Instinctive training, Descending sets, etc.  Explore, and find out what works for you.
  7. Thou shall not Whine:  Nobody likes to hear excuses.  Everyone loves results!  Tell me what you “did do”, and we will all be happy together. 
  8. Thou shall get adequate Rest:  Muscles are built during the recovery phase.  Just cause you can “get by” with a 4 hour nap over-night, your muscles can’t. 
  9. Thou shall Eat and Drink properly:  Your body needs good fuel, just like a high performance engine, in which to grow.  You can’t fill your body with a pizza, chips, and a Big Gulp, and expect it to grow muscle.  You need high amounts of protein; at least a 1g of protein per lb of bodyweight you have.  For good carbs (not High glycemic carbohydrates, such as fruits, white rice, white potatoes, bread, and pasta), you need about 1.25 g of carbs per lb of bodyweight.  Spread your meals periodically out over the course of the day for greater results. 
  10. Once you start, you don’t stop:  Stole this one from JT, but it seems SO very appropriate.  BodyBuilding is a lifelong endeavour.  A weekend off, or even a week for recovery can do wonders, but not an entire summer just because you’ve become lazy, or busy.  Don’t give in to it!

Which commandment do you break from time to time?

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