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Do not continue to do an exercise that you do not connect with week in and week out. If you do not connect with the muscle that you are attempting to work with that and you do not connect with or haven't built a connection with, try a different variation of that exercise, different reps or sets with that exercise, or a completely different exercise altogether. Either way, do not continue to perform an exercise that you do not connect with because someone said that it is the end all be all of exercises. For instance, I do not continue to perform an exercise that I do not connect with, I may attempt that exercise for a couple of weeks, but if I do not connect with it after a certain point, I will drop that exercise and move on to an exercise that I do connect with. And if I do not perform an exercise, it's not because I am too weak to perform that exercise or because I am injured, it's because I do not connect with that exercise. As a natural bodybuilder, I have aways worked hard to find what exercises / rep ranges / routines work best for me and what exercises I have a good connection with, not to mention how much strength I have had to gain in order to gain mass. You have to remember that we are different, that we are all of different sizes, and all have different lengths of limbs, so something that might work for someone else may not work for you. Do I believe that you should have certain exercise in your routine, yes, namely some compound movements, but that is a topic for another video. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen / fitness regimen. Don't forget to like, subscribe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, Dorian Yates, Charles Glass (for carrying on the Golden Era Training Methods) so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

Periodization Training is basically breaking up your routine throughout the year and specializing in specific areas that you are attempting to work on or goals that you are trying to towards. An example of periodization for a bodybuilder might look like 3 Months Bulk / Strength / Weak Point Training 3 Months Bulk / Strength / Hypertrophy Training 3 Months Competition / Hypertrophy Training Now you don't have to use periodization training nor am I suggesting that you do, I am just giving you an example of periodization training. You should, however, take periodic rests through the year and try one or two different workout routines. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen / fitness regimen. Don't forget to like, subscribe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, Dorian Yates, Charles Glass (for carrying on the Golden Era Training Methods) so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

This is a general rule of thumb This is subjective (depending on person to person) and is not set in stone In fact, rep ranges may depend on genetics and whether some is more slow twitch muscle fiber dominant or fast twitch muscle fiber dominant (depending on person to person). And whether certain muscle groups are more slow twitch muscle fiber dominant or fast twitch muscle fiber dominant (depending on person to person). There have been studies that suggest that you can change the muscle fiber type, to what extent, I don't know, but I do believe that to a certain extent and that you have to put in a certain amount of grueling work to build muscle to a certain degree. Now what you need to do, and in the safest manner possible, is to find out what rep ranges work best for you, and if you get growth from low reps, great! And if you get growth from high reps, great! It doesn't matter all that matters is that you keep making gains and don't get injured. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subscribe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

There are two general schools of thought on rest between sets School 1 Most Everyone 0 - 75% of your one rep max 0 - 1:30 minutes of rest between sets With one exception Warming up for a strength and / or power exercise / routine In that case 2:30 - 5:00 minutes of rest School 2 75 - 100% of your one rep max 2:30 - 5:00 minutes of rest (longer the closer you are to your one rep max) Of course, this is subjective and my opinion (and dependent on your goals, who your coach, and who you ask), but is what I have used when I lift for hypertrophy and / or strength.

Cover of Santeria by Sublime Santeria - Sublime

There are two schools of thought when training to failure One, training until you cannot move the weight regardless of form Two, training until you cannot move the weight while using proper form Do not perform a set pass the point of performing it with proper form. The set ended when you could not use the weight with proper form. Hell, proper form is even debatable, but if you want to know what proper form is go back and watch the form of the bronze, silver, and golden era bodybuilders, they are using proper form. ironguru https://www.youtube.com/watch?v=gKlWojbX6D4 - The Iron Guru Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

Over 27 years of lifting I have intuitively always performed a warmup set before every exercise that I have performed to practice the movement form that exercise, and I believe that it has helped me from incuring any major injuries. Granted, I have had some scares and some bumps and buriese throughout my life, but nothing that has ever required major surgery. Now this method may differ from modern day science and strength based workouts but coming from and athletic background, I am used to spending 30 minutes to an hour warming up before baseball and football practice before getting to the meat of the practice. I am ot trying to preach that this is the end all to be all of warmups this is just something that I have done before every exercise to practice that exercise bofore I perform that exercise with any intensity. I know that these videos can be a pain to watch and I hope to get better at recording the content that I am trying to convey, but like everything else creating better videos will require practice and repition. “It may seem difficult at first, but all things are difficult at first.” ― Miyamoto Musashi, The Book of Five Rings Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

Have you stopped making gains? Thats generally because of one of three reasons 1. Nutrition, Rest, and Recovery 2. You have not developed a connection with the muscle, or you lost connection with the muscle "You just go through the motions" - Arnold Schwarzenegger 3. You never progressively overload the muscle Lets discuss the third reason Once you where able to perform a specific amount of sets for a specific amount of sets, thats all you continued, and still continue to do. Well, the progressive overloading principle teaches us that once you can perform a specific amount of sets for a specific amount of reps, that you need to increase the weight for that exercise. And that is where I see a lot of people fall off, they forget / forgot to continue to push themselves even if that meant only increasing the weight by five pounds. That is like a martial artist who earns his first belt and calls it good, like they have accomplished all they need to accomplish in martial arts and don't need to continue to persue another belt. If you reach that point you have to continue to push yourself, even if that just means increasing the reps, or trying different techniques like changing the tempo, negatives / positives, partial reps, isometric holds, or how about trying a completly different routine or exercise, something, anything to keep from stalling and continue to make gains. Thank you, like, subscribe, and comment if you like the video, or if you just like what I have to say in the description. I am trying to get better while on camera and will try to continue to post content in practice of getting better on camera. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen. Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

My first workout routine consisted of an upper body / lower body split over a five day period alternating weeks between 3 upper body workouts and two lower body workouts one week, and 3 lower body workouts and 2 upper body workouts the following week. 2 - 3 exercises per body part Utilizing the Pyramid Program for reps 9 reps for the first set (warmup) 6 reps for the second set (60 - 70% of my one rep max) 3 reps for the third set (80 - 90% of my one rep max) 6 reps for the second set (60 - 70% of my one rep max, same as the second set) 9 reps for the first set (warmup weight, same as the first set) And if I could lift all three reps, while using good form, I would increase the weight the following week. The latter evolved into a five day spit where I only worked out one body part per week but increased the exercises from 2 - 3 to 3 - 4 per body part. In hinsight, that was probabl too much but I was 13 - 18 at the time and didn't know any better. At least when I moved onto only working one body part a week, I did find that I recovered a lot faster, but it was still 15 - 20 set per body part none the less. (Now I would say 16 sets per body part is the max you should shoot for, for the week. Although some would say that, that is too much, and some would say that, that isn't enough, but for a natural lifter I find that, that is the most one should do for the week.) If you are interested you can give the workout routine a try but I would only suggest a five day split and only working on one, maybe two body parts a day. Keep in mind that progressive overload is one of the main ideas of the workout routine and if you can perform 3 reps on the third set, using good form, then you should increase the weight the following week. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subsrcibe, and comment if you like the video Special shout out to my brother for he is the one who inspired the workout routine. Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

So lets discuss your macros Your carbs, fats, and proteins Now what I was taught was that your daily calorie intake should provide you with enough energy throughout the day that you do not need caffeine. Well, what does that mean? That means that at least 60% of your daily calorie intake should come from carbohydrates. Some people preach as high as 70% and some people preach as low as 30 to 20%. I preach 70 to 60%. Which leaves you with 40% to distriute to fat and protein. Now ome people preach as high as 40% to protien. I preach 20 to 40 percent, depending on your goals and 15 to 20% fat. And if you have to adjust a macro to compensate for more protien I would suggest adjusting your carbohydrates but never below 40%. A good starting point would be 60% for carbs 20% for protein and 20% for fat. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

So you want to add weight to your bench press? Well, who doesn't When I was a teenager I probably devised the most primitive plan ever to increase the weight of my bench press. Every week I would set a mark for a three rep bench press and if I hit that mark I would add 2.5 pounds to both sides of the bench press. If I didn't, I would wait another week and try again. Seems weak, huh Well that was the attitude that I got in the weight room too. Until, 2.5 turned into 5, 5 into ten, ten into 15, 15 into 20 and so on and so forth until I gained 100 pounds on my bench prees. In hindsight, if i were in a calorie surplus I would have gained a lot more strength a lot faster. Fast foward some years and when I was adding 250 calories to my daily calorie intake, my strength shot through the roof, but so did my fat. The morale of the story is if you want to get stronger / bigger, you need to tracck your calories and ensure that you are in a calorie surplus, but not so much so that you gain a lot of fat. Just enough until your body adjusts, and understands how to use those extra calories and repeat until you have gained the strength that you want but not the fat. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

So you want to gain muscle? Well, you only build muscle when you rest and recover, and that is dependent on how well you rest and recover. Recovery depends on a couple of factors 1. How well you eat, are you drinking enough water, are you tracking your calories, and do you know th ratios of carbs, fat, and protein that you are eating? a. Are you eating enough small meals throughout the day to compensate for time under tension, exercising and weight lifting, stress, and work? These are all factors that you must take into consideration if you want to gain muscle and when you think of recovering. 2. Rest Are getting enough sleep, enough sleep may very from one persons opinion to the next, but enough sleep is generally 8 hours of sleep. Sleep is when your muscles repair and grow. Again, this is a factor that you must take into account when you think of revocery. Now if you want to gain weight in hopes that you will gain muscle, you must be a calorie surplus (which is why it is almost impossible to gain muscle and lose fat at the same time, the best you can hope for is the gain muscle and maintain your current bodyfat and that means adding calories into your diet at a very slow pace.). Now what I would suggest is to start by tracking your calories. Then begin by removing unhealthy foods and meals and replacing them with healthier choices following the food pyramid. And when you have a better understanding of your daily caloric intake and the the amount of calories that you are eating every day, you can begin to add calories to your diet. I would begin by adding 1 hundred to two hundred calories to your daily caloric intake every week, two weeks, three weeks, four weeks, at whatever pace that you feel comfortable with, and repeat the process until you gain the weight that you desire. Remember I am not a doctor, nor do I claim to be a doctor, and to discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

So, you want to lose weight? Well, there is only one way to lose weight, a calorie deficit. Now there are many methods that you can use, but lets just discuss three. One, buring calories You can lose weight by burning more calories than you take in, eat. This is generally accomplished by exercisiing or weight lifiting. Two, restricting calories This is accomplished by tracking your daily caloric intake and slowly dropping, removing calories from your daily caloric intake. Three, burning calories and restricting calories Now what I would suggest is to start by tracking your calories. Then begin by removing unhealthy foods and meals and replacing them with healthier choices following the food pyramid. And when you have a better understanding of your daily caloric intake and the the amount of calories that you are eating every day, you can begin to remove calories from your diet. I would begin by removing 1 hundred to two hundred calories from your daily caloric intake every week, two weeks, three weeks, four weeks, at whatever pace that you feel comfortable with, and repeat the process until you lose the weight that you desire. Remember I am not a doctor, nor do I claim to be a doctor, and to discuss any diet and your health problems with your doctor before you begin any diet regimen. Don't forget to like, subsrcibe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bodybuiling, Flavcity, so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.