Articles
This
series of articles is intended to be an introduction to the essential
principles behind training, dieting and nutrition. Whether you are a complete
beginner or a more advanced bodybuilder, these principles remain the same
throughout and should enable you to make considerable and consistent gains.
Nutrition and Recovery:
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1. Introduction to Nutrition
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Basic facts, differences components of food
incl. vitamins and minerals.
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BASIC
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2. Effective Supplementation
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i.e. don't waste your money!!
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BASIC
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3. Not all Carbs were created equal
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complex and simple carbs, related to optimal
nutrition balancing.
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BASIC
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4. Optimum Pre and Post Exercise Nutrition Dieting
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Optimising recovery time
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ADVANCED
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5. Not all Proteins were created equal
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Complex and simple bonding - differences between
different types of proteins. Complete/Incomplete, Isolate/Casein
etc.
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ADVANCED
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Dieting:
| 1. Basic Principle of dieting |
BASIC
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| 2. The right and wrong way to Diet |
- need to maintain muscle mass to preserve BMR.
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BASIC
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| 3. BMR and Zig-Zagging Your Way to Muscular Weight Gain and fat reduction. |
BASIC
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| 4. Program: Loosing Fat Whilst Gaining Muscle. |
Meal plans, principles etc.
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BASIC
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| 5. Aerobic exercise v's resistance training for fat reduction. |
Talk about MHR, effective exercises etc.
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BASIC
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Training:
| Introduction to Strength and Mass Training |
Basic Principle of training and muscle growth.
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BASIC
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| 1. Basic Exercises |
Overview of the basic exercises and what constitutes
good and bad form.
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BASIC
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| 2. Essential Monitoring and Control |
Feedback, monitoring and control is essential
to keep motivated and progressing.
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BASIC
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| 3. Importance of the Squat |
The most important exercise for anyone looking
to pack on pounds of muscle.
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BASIC
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| 4. Compound Exercises |
Speed up your workouts and intensity with compound
exercises.
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BASIC
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| 5. Common Terminology |
Introduction to gym lingo
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BASIC
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| 6. Resistance Training for Women |
More tailored training plans for increase of
tone and shape
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BASIC
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| 1. Basic Principles of Training for Strength and Size |
Research shows that moderate volume but more
frequent training sessions result in more optimal rate of muscle
growth.
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BASIC
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| 2. 3x1 day - no split |
The basic lifting program for
adding max muscle during initial years.
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BASIC
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| 4 week Mass Program |
Program outline
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BASIC
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| 4 week Strength Program |
Program outline
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BASIC
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| 3-Day Split |
Program outline
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ADVANCED
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Hi Intensity Training (HIT) |
Improve CV fitness and muscle tone
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ADVANCED
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| Super Slow Training Advanced Strategies |
Adidtional considerations
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ADVANCED
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| Periodisation and Macro/Meso Cycles |
For the most diligent
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ADVANCED
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Determination of beginner/intermediate or advanced builder - usually depends on percentage of lean body mass gained over starting lean body mass. Much more accurate than doing it by duration as many people just never get sorted out. The important thing is to monitor progress and ensure that you keep growing, to maximise your overall muscle growth potential it is important to get the most out of each stage of growth.
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RELATED
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TRAINING
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Links to recommended articles on the web.
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ASSOCIATE GYMs
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If you are travelling, see out list of affiliated gyms. If you show your Unique Bodies membership card you can get 20% off the training fee. 
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