My Training Philosphy

I get a lot of questions on how to train. Everyone knows to go to the gym and throw around some weight until you get pumped up. But there is actually a science behind this that folks like Tom Platz, Dorian Yates and Arnold as well as many others have developed that I have been studying for the last 20 years or so and I will share some of that philosophy with you here.

First of all the term working out for me is for something other than what I do. HammerFitBody Trainees do not work out. We train. And by that I mean we walk into a gym and it's lights out time! No time for any bullshit. I am there for one reason and one reason only. This is my sanctuary. Do not cross me in there or you will regret it. I came to do a job not socialize. I am here to improve myself. To do what no other can do for me. To push myself to the point of extreme exhaustion. When I leave, there will be no doubt in my mind that I could not have done anything else to make improvements on that given day at that given time.

Rules of engagement:

1. Cover up and shut up. We're not here for a fashion show. Wear clothing that will help you stay warm. To avoid injuries you must keep the muscles trained warmed up at all times. Layering with t-shirts and sweatshirts is a good idea so you take off layers as you get warm. When you start to feel you are not warm add layers back accordingly.

We are not here to socialize. Everyone in the gym is going to want to talk to you, while you train is not a good time for this. Try to socialize with friends when you get to the gym for a couple minutes, then get to work, once work has begun, ignore outsiders, if they are not helping you do your work, they are of no importance to you at this moment. This may sound harsh, but like I said this is not the time to be making friends. You are going to have people coming up to you asking for advice, and you are going to want to help them. Find a way to do this without interrupting your training. As shortly as you can, your reply can be, "I would love to help you with that, let me get back to you as soon as I finish my training." After awhile of responses such as that one, folks will start to get it that you are very serious about what you are doing and they will reconsider interrupting you next time. Be polite but to the point.

2. Intensity of training. When we are doing our work sets of different exercises they are done to complete failure. There are several ways to accomplish this. My favorite and a principal taught by Dante is called rest pause. This has been around forever but I like his version the best. Perform an exercise with the heaviest weight possible for a prescribed rep range, we will use 8-10 as an example. After you have done the 10 reps, rack the weight or set it down, rest for 15 seconds, then restart the exercise for another 4-5 reps, repeat this process until you have reached 20 reps or until complete mechanical failure. In others words there is no way you can move the weight at all. You have completely exhausted the muscle group you are training. Another method of training to failure is by drop set. Train with a prescribed weight to failure then drop the weight by approximately 10% and train to failure again. Keep repeating this process until you have reached complete mechanical failure.
Another form of training to failure is a method taught by Hany Rambod called FST-7. This is great for bringing up lagging body parts. FST-7 (Fascia Stretching Training for 7 sets) is built around the principal of stretching fascia that surrounds the muscle tissue. As this fascia is stretched is allows for more area for the muscle tissue to expand. Think of this like filling a ballon full of water. The larger the balloon is stretched, the more water it will hold. FST-7 training is performed by picking a weight that you can complete 8-12 reps with. After each set, you should stretch the muscle you are training for 5-7 seconds and sip some water, the rest period between sets should be between 30-45 seconds. Normally you would reserve this training for near the end of your training day since it is going to be very taxing and energy expenditures will be high. For advanced training you can also do what Hany refers to as pre-loading FST-7, which is to start the bodypart with FST-7 instead of at the end. The most extreme form is called pre-load and re-load. That is doing FST-7 at the beginning and at the end. This should not be done more than once a month, since it will very much so be tearing down muscle tissue at a rapid rate.

3. Diet and hydration. I get alot of how do you look like that questions. "You must spend hours a day in the gym." Actually diet is 80% of bodybuilding. The training is something we do to shape the muscular structure but the actual definition and hard look of a bodybuilder is created through diet. There are many types of diets and one may argue that one is better than another. I would argue there is no diet plan that is good for any 2 individuals. Nutrition is very specialized and has to be developed by trial and error planning. After 3 weeks on a particular plan you can start to see changes and adjust accordingly.

Proper hydration is a must. Again a mistake lot of bodybuilders (me included) have made is not drinking enough water. We must remember the main material in muscle tissue is water. When we restrict our water intake the muscle begins to flatten or loose it roundness. Drink at least 1 gallon of water a day if you are training intensely and at least 1/2 gallon a day if you are resting. Remember to sip water all day, not wait until you get thirsty.

4. And lastly but maybe the most import rule. Develop a plan. Execute the plan to the letter. Don't deviate from the plan. Don't let others disrupt you from following the plan. If you feel the plan is not working or maybe it needs to be tweaked, first give it a chance to succeed. Most bodybuilding techniques take to time to develop success. Be patient and work your ass off, it will work if you have done your homework and know what works best for you and what it takes to accomplish your goals.

5. Rest. This is the time we grow. Training tears muscle tissue down. Resting and eating builds muscle tissue back up and enables it to grow. Rest days are just that. Get your rest and eat all your meals for maximum growth potential.

Bodybuilding training is very simple actually much like life itself. If you want to succeed, set a goal, devise a plan, stick to the plan, put all the effort you have into carrying out the plan.

Peace and Stay Strong!

10 Commandments of Lifting for Bodybuilding

1. Lift Big - To grow in the gym, you have to lift big. Lifting big means going as heavy as you can with strict, form.

2. Mix Things Up - The body resists change. It prefers regimentation. To grow muscles, you need to keep your body guessing. You don't want your muscles to adapt to any exercise or routine. So mix up your routines and exercises from time to time.

3. Stick To The Basics - Too many lifters add too many different exercises for each body part. To get the most out of training, work your routine around basic compound movements like the squat, bench press, military press, barbell rows, and the like.

4. Warm Up - Warming up isn't for pussies. It helps prevent injuries. It keeps you out of bed and in the gym.

5. Minimize Sets, Maximize Intensity - Some hardcore lifters do 40 sets for legs or 20 sets for arms and grow. For most of us, this is not good. Find out what works best for you.

6. Free Weights - While machines can be good for isolating muscles, free weights involve ancillary muscles and are therefore better for putting on maximum size.

7. Minimum Reps - For maximum muscle, keep reps in the 6-10 rep range.

8. Strict Form - What do you want, an impressive physique or to struggle lifting an impressive weight? Strict form is key.

9. Muscle Groups - Focus on working larger muscle groups before working smaller one.

10. Eat Right, Eat Often - Eat 5-6 meals per day. Discipline your body. It craves it. Use supplements like a meal replacement or protein powders only if you need to.