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  • Anabolic vs Catabolic What Do These Terms Mean?
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Dirty Bulking: The process of a bodybuilding bulking diet eating ‘dirty’ or ‘unclean’ foods

What this means is when you dirty bulk you eat anything. Fats, sugars, anything you can shove down your throat. Dirty bulkers eat pizza, KFC, McDonalds, Soda pops, candy bars, in general the more calorie the better according to them. The saying “A calorie is a calorie” is often bandied around.

Yeah, but what about your micronutrients, a stable muscle growth promoting insulin level and minimising health threatening fats such as Trans Fats that significantly increase the chance of heart disease and is responsible for depositing fatty layers around your internal organs, giving you a pot belly or beer belly in the process.

Anyone who thinks eating 5000 calories of junk foods a day is the same as eating 5000 calories of lean steak, vegetables and fruits is an idiot.

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Yes, I know it is not specifically bodybuilding news but it will be of interest to many readers.

Watching the old muscle / action movies of the 80’s is what got a lot of the current day weight lifters and bodybuilders involved in the sport.

For a full write up and to watch to watch it go here John Rambo 4 trailer  and if you missed the other article of interest on that site go read the John Rambo4 script

I have seen the 300 workout written up in many places on the web as being the new magical workout to get fit quick and look like the Spartans in the 300 movie.

Personally I think the 300 workout is a bunch of teenage boys getting over excited at their keyboards. For an unfit fat nerdy kid to think that he could transform his body by this magic workout in less than 2 months is selling fantasies to the desperate.

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Pre exhaustion exercises refer to doing a single joint movement exercise before you do your heavy, or compound movement for that body part.

For example to  pre-exhaust chest you would do flyes before Benchpress, same for Leg Extensions before Squats, Side Lateral Raises before Shoulder Press

The idea behind pre exhaustion exercises is to stress the target muscle before you start to work it properly. Then when you do your heavy sets it is already fatigued, and easier to feel.
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Should you weight train while you are sick? Well that depends upon how sick you are and what it is.

Generally the answer is no, you should not train while you are sick, but then I almost always train when I am sick, but then I am stubborn, though I do modify my workout.

To illustrate it is probably easiest if I use an old example rarely seen these days - Polio.

Back when Polio was a threat people had much more limited knowledge of disease and a common way to beat a cold or the Flu was to rug up and then go for a run - sweat it out was the common remedy. This worked… except for Polio as doing this left people crippled….
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There are more training routines on the market than there are people currently training. Everyone claims that they have the BEST METHOD FOR FAST MUSCLE GAIN - most of them are trying to sell you something.

For your ideal bodybuilding training routine you need to suit your lifestyle and your goals. I have gone from training 6 days a week twice a day down to training once a week - depending upon work obligations and my goals at that time.

Personally though I must say 3 to 4 times a week should be the range of 99% of weight training program for bodybuilders.

When my training routine was 6 days, twice a day, even with MASSIVE food intakes and every known supplement and amino acid powder I was overtraining. There was no time for my body to ever recover and to grow.

When I was on a once a week training routine it was a maintenance plan that supplemented my soft sand running and open ocean swimming training, it was all I needed at that stage for my fitness levels and to keep a fit looking body with 17″ arms.

For an office worker training hard twice a week is enough to make gains, and more importantly stave off the effects of sitting around in a chair 40 hours a week. An upper and a lower body workout over time will give them a ‘fit’ physique, not big but with an underlaying supporting musculature. Very important to prevent those office hunchbacks.

For anyone else 3 to 4 times a week is best for maximum muscle growth.
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Bodybuildering magazines always talk about being in an Anabolic state vs being in a Catabolic state, assuming that most of their readers understand.

Well here is a laymans guide to what the heck they are talking about.

Anabolic vs Catabolic

Anabolic means your body is in growth mode, you are getting bigger.

Catabolic means your body is suffering muscle wastage, you are getting smaller.

Obviously as a bodybuilder or fitness buff we are interested in maintaining the anabolic state and avoiding the catabolic state. Unfortunately we cannot completely avoid the Catabolic state but we can do our best to minimise it.

The Anabolic state is maintained simply by eating enough good foods regularly (every 2 to 3 hours). Keep your carbohydrate levels up, keep your clean protein sources up. This will allow your body to have a steady stream of quality carbohydrates and amino acids in your bloodstream. Your body has it’s energy and it’s building blocks for muscle repair available continually. Your body is repairing the damage from the gym and you are growing.
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Breakfast, the most important meal of the day - you’ve heard it before but what does it really mean? Here let me put it this way…

Tim is a race car driver, it’s a fine cold morning, he pulls out onto the track, nice shiny V8 engine rumbling under the hood. He lines up at the start line the lights… Red… Yellow… Green - GO! He floors the accelerator the car leaps forward stutters and shudders to a halt. Out of gas.

At the end of the race Tim is intereviewed “But it was too early in the morning, I did not feel like getting up 15 minutes earlier and putting the fuel in” is the lame excuse. How stupid is this guy?

Yet time and again we see people skipping breakfast and doing this to their body. Everyday is a race against time to get everything done - you’ve heard the term the rat race.

To have any chance to compete effectively we need a full tank of gas, running on empty is not good for your car or for your body…
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Where do you start your muscle building quest? What to do? How to go about it? Who do I believe? So much information is conflicting.

The main reason there is so much conflicting information is that there are so many people trying to sell products and to differentiate the products they make up different training systems and everyone claims that theirs is the best.

BUT there is one bodybuilding method that has worked time and again since the 60’s. It is the same basic principles that created Arnold Swartzenneger’s body, Lou Ferigno, Dave Draper, Bill Pearl, and countless others who followed in their footsteps.

In this article I reveal these principles that I personally follow to this day, better yet I am not selling anything so the info I provide is without any strings attached, no ulterior motive and no reason to lie to you.

When I started out bodybuilding a few big guys in the gym helped me out, now it is my turn to pass on that knowledge to the next generation…
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How much you need to eat as a bodybuilder depends upon your goals, to gain or loose weight?

As a guideline as a bodybuilder you have to eat food more often and eat more food, but of a cleaner fuel type.

You need to eat your 30 grams of Protein per meal - this is easy to achieve - and preferrably more. Aim at 50 grams a meal to be in as anabolic state as possible. Flood your body with natural Amino Acids to stop any muscle wastage through lack of food.
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