Archive for category Bodybuilding

Full Body Advantage

Posted by in Bodybuilding on July 13, 2011

There’s so much talk about it on the internet. Even holy wars. What’s better full-body routines or splits? What’s better for muscle gain? What’s better for fat loss? Some people say full-body workouts are the ultimate way to train. Others disagree with the former and start arguing and proving their thoughts with some obscure researches. Then full-body fans say that all old-school bodybuilders used only full-body routines. Split fans say that all the modern bodybuilders use split routines. The debate goes nowhere and everybody stays unconvinced no matter what. That’s how internet works (:

My Take

My take is simple. It’s not a secret that there is no “ultimate” or “one-fits-all” approach to this subject. Different approaches work not the same for different people. Some people do better with full-body routines, some do better with splits. You need to find something that works for YOU. I know, it may be boring, hard, even frustrating. But you need to figure it out. How?

You have options. You can experiment and track things precisely. Or you can hire a professional and let him do this job. You can check out my personalized program design services at the author box in the end of the article.

In my experience (as personal strength trainer and self-trainer) people do better on full-body routines. I’m not saying here that full-body routines forever and splits are crap. I’m saying that me and my clients made decent progress mainly on full-body routines. And here’s why.

Full-Body Reasons
Here are some reasons why I prefer full-body routines and why I find them so effective.

1. You work your body as one unit.

It’s quite obvious but it takes time to understand this. Our bodies were designed to work as one unit. There’s more than enough evidence for that. If you still don’t believe just look at your daily activities (besides sitting in front of the computer or lying on the sofa and watching TV). You walk and use your body as one unit, you run and use your body as one unit, you jump and use your body as one unit, you grab and lift something from the floor and use your body as one unit, you carry suitcase or heavy bag and use your body as one unit, heck, you drive a car and still use your body as one unit. You can’t run or jump just using your legs. It contradicts with human physiology. So from here comes the next reason. Read the rest of this entry »

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Natural Body Building Diet

Posted by in Bodybuilding on July 13, 2011

Contrary to popular belief, an effective natural body building diet requires you to increase your intake not just of protein, but of carbohydrates and fats as well. It is also important to eat big portions of your natural body building diet during the morning and after working out. These are the times when your body is most receptive to the nutrients.

It is also at these times that your body needs the most energy after having been depleted. It is also necessary to eat a small healthy meal an hour or so prior to exercising so that you can have energy during your workout.

1. Carbohydrates

In a natural body building diet, it is recommended that you increase your intake of carbohydrates. Approximately 1.5-2 grams of carbohydrates is suggested for every pound you weigh.

Carbohydrates also increase your energy level. A higher energy level means you have more strength to work out and keep your body in shape.

In a natural body building diet, it is not just important to watch the amount of carbohydrates you consume. It is also important that you look at the kinds of carbohydrates you take in. For a natural body building diet, it is recommended that you take low glycemic carbohydrates, which are carbohydrates that are slowly digested by the body.

Some researches revealed that the intake of low glycemic carbohydrates keeps the energy level up while maintaining the blood sugar levels and lowering your appetite. Foods rich in low glycemic carbohydrates that you may opt to add in your natural body building diet include oatmeal, brown rice and sweet potatoes.

2. Protein

Of course, it is also important to increase your protein intake when undergoing a body building diet. Approximately 1.5 grams of protein is recommended for every pound you weigh. Make sure that the proteins you take come from lean sources with low fat, such as chicken, lean red meat, turkey and tuna. Read the rest of this entry »

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