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Contest Mentality: Why Do I Want to Compete Again?

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The contest mentality is definitely a different one. Why would anyone want to have a restricted diet, long cardio sessions and intense weight training sessions? What benefit is there to the person competing? Let me try to answer those questions for you in the following paragraphs.

The Dieting

Honestly, the dieting part of contest preparation didn't bother me in the least. What I do is set up a simple menu and stick to it. I keep the variety at a minimum because I have worked to dial in the macronutrient ratios. I find it simpler to just stick with less variety in order to achieve the results I am after. To me it doesn't matter if I eat the same food every single day. Food is simply fuel and nothing more.

The Long Cardio Sessions

Cardio is boring. I will not argue that point. However, when you attack it with the proper mindset it isn't so bad. You have to tell yourself that it is a necessary evil and then, like Nike says, just do it! I find that mixing up what you use for cardio works wonders. I know most bodybuilders swear by the step mill and stick to that exclusively during contest preparation, but I believe that any intense cardio will do the trick. I stick to the step mill very closely, but not exclusively. I incorporate the treadmill on a regular basis, using various types of treadmill workouts I have designed myself. I also incorporate outside cardio. I will routinely run on a track or do long, brisk walks. Whatever it takes to raise my heart rate. I also use a heart rate monitor to get good results.

Intense Weight Training Sessions

This part is the easy part for me. I love intensity when training with weights. I love pushing hard and getting great gains as a result. I have used High Intensity Training with great results. I have used body part splits with great results as well. It is all about the intensity.

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Saturday Sharing: Does It Matter Where You Train?

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Does it matter where you train? Is it possible that your environment changes how you train? Before some recent events I would not have thought so, but my mind is now made up.

During my initial bodybuilding contest preparation cycle I trained 3 times a week at Metroflex Long Beach. I did all my cardio exercise at 24 Hour Fitness. I really gave the environment very little thought. Due to issues getting to Metroflex on a regular basis I focused all my training mostly at 24 Hour Fitness. Occasionally I would train at Gold's Gym in Venice, California (“The Mecca”). Recently I went back to hitting Metroflex Long Beach 2 times a week (3 if I am lucky) and I found out some interesting things.

Motivation Peaks

When you train at a gym where everyone is serious it pushes you harder. Your motivational level will peak. You will accomplish lifts you never thought possible. There is just something about who you surround yourself with that changes your entire workout. As an example, I have been doing my current split at 24 Hour Fitness for several weeks now. I went into Metroflex Long Beach and hit my shoulder workout. I finished it faster than normal but with 3 times the intensity. Just having a bunch of competitors around me pushed me harder. At first it was a little intimidating, but I did my thing and all was good.

When I trained at Gold's Gym in Venice I was surrounded by IFBB Pro Bodybuilders. Watching how they trained taught me a lot. It also inspired me to train even harder. These guys are so impressive when you stand next to them or watch them lift. I found it completely amazing.

Courtesy

I get irritated easily when people are not courteous. To me courtesy doesn't cost a thing so why not have some? When you train with people who are serious they allow you to work in on equipment with them, they offer to spot you and they help push you harder than you can push yourself. This makes training a dream. Sometimes we avoid the gym because of the BS that goes on there, but with serious people around us we actually enjoy training more.

Competition

Bodybuilding is a sport where you compete against yourself, but when you see others making major gains it pushes you to do the same. Hard work becomes easier because of others around you.

Conclusion

I have concluded that where you train truly matters. It makes a huge difference in the gains you make.

 

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Why Your Music Selection Matters

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Why would music selection matter to a workout? Is it possible to lift more depending upon your music selection? I am going to tell you that your music selection not only matters, but it is probably critical to the intensity of your training.

Studies show…

A study was published in the Journal of Strength and Conditioning Research that addressed the issue of music during your training. The study put people into two groups. Everyone in group one listened to music they chose themselves. Everyone in group two listened to no music at all. Each group was tested using the bench press and jump squats. The results were different for sure. Both groups performed the bench press equally. However, the group that listened to music reported feeling more vigorous, tense, and even more fatigued. Both groups also performed equally on the jump squat. The group listening to music had more acceleration at the bottom of the movement.

Altered moods

Choosing your music will definitely alter your mood. This has a strong psychological effect on your training that cannot be denied. I can tell you firsthand that mood changes how I train. If I am in a bad mood it usually gives me the ability to lift heavier weights.  If I am in a curious mood I tend to not be as focused as I should be. I find that my music controls my mood so that I can always be focused. I drown out the sounds around me by playing the music I like.

My favorite playlist

I have a favorite playlist that I use when training. I like listening to hard, driving music when I lift. It inspires me to push harder. My favorite list has War of Ages, Slipknot, blessthefall, Underoath, Killswitch Engage, Rise Against, Trivium, August Burns Red, Texas in July, and Shadows Fall. It is long enough to get me through most workouts. It is pumping hard and loud guitar music that gets me through even the toughest workouts. Some of my other favorite artists include As I Lay Dying, A Day to Remember, The Devil Wears Prada, Godsmack, and For Today. I even use this stuff during cardio training.

What is your favorite music to listen to during training? Comment on this article please.

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Life Changing Events that Hurt Your Momentum

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There are many things in life that can get in the way of your bodybuilding momentum. How you react to these events is going to determine how well you succeed on the other side of the event. I can tell you that I have had both positive and negative experiences with life changing events and my bodybuilding momentum, so I feel like I am qualified to talk to you about this topic.

Illness

We all get sick. Some types of illnesses allow us to continue with our work at the gym while others do not. When it comes to an illness you have to treat the time away from the gym the exact same way you treat a rest period from the gym. Do not stress out. Realize that your body is going to be fully recovered by the time you get back into the gym and you will continue to make some massive gains. Your body might have needed a rest anyway.

Injury

An injury is something you should do everything to avoid. However, when injured assess your ability to train other body parts. Keep going to the gym to train. When I recently tore my calf muscle I dropped all leg training from my routine and shortened my training cycle accordingly. I continued to hit the gym hard. As a result, my upper body continues to grow. Now that the injury is healed I am back at it harder than ever.

Job Stress

When job stress gets in the way of my training I tend to change the time I train. I will workout earlier in the day to avoid things like my job from getting in the way of my workouts. Life happens and workouts need to happen as well. Adjust the timing of your workouts to suit your own lifestyle. Yes, some people say training at this time or that is optimal, but sometimes we cannot achieve optimal. Workout out is the important part, not when you do it.

Family Stress

Like job stress, family obligations can get in the way of working out. I try to remain flexible about my training times. I work around my family obligations. You can always switch to an earlier workout time (while everyone is sleeping for instance) if that is the only way to get a workout in.

Divorce

Last year I was planning to compete in December. I started my early preparation in August. By November it was clear to me that my marriage was going to end, so I put a stop to all contest preparation. I am partially sorry that I did so and partially glad that I did so. I am not certain that I could have given it my all, but perhaps I should have tried harder. If you are facing a divorce or the break up of a relationship use that as a motivator in the gym. It will change your mood in a positive way. As my divorce has progressed I have gotten back into the gym and I've been working harder than ever. The renewed focus has done wonders for my mood.

Conclusion

Do not allow life changing events to detrimentally effect your momentum in the gym. Use these events to propel you towards your goals. Getting a divorce? Use that as incentive to get the best body you've ever had. Not only will your ex be jealous, but you'll find that you get a lot more attention from other people. Work hard and achieve your goals. Tell me how you have handled live changing events in the comments below.

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10 Reasons to Get Ripped

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Ask most people and they will agree that they would like to be “shredded” or “ripped” like the people on the fitness magazine covers. I am not talking about bodybuilding magazines, I am speaking of magazines like Shape or Men's Fitness. There are 10 great reasons why you should get ripped and I am going to share those with you today!

  1. You will have healthier internal organs. Fat can cause all kinds of problems in people. I personally know someone who recently passed away from cihrrosis of the liver and this was directly related to the fact that he had a ton of fat around his mid-section. The fat choked off his liver. Getting ripped will mean you eliminate the fat and that will help your internal organs stay healthy.
  2. You will fit better in your clothing. A pound of fat takes up 18% more space than a pound of muscle. Replacing fat with muscle will make your clothing fit better.
  3. You will look better naked. Yes, to some people this is a very important consideration. A nice tight body looks better sans clothing. It is just a fact.
  4. You will be able to tie your shoes without losing your breath. Let's face it…I big gut gets in the way of tying your shoes. You bend over to tie them and you're out of breath before you're done. Getting ripped fixes that.
  5. You will find that people want to touch you. People love to see muscles no matter what they say to the contrary. In fact, when you are ripped people come up and want to touch you. It is an interesting thing to say the least. Who knows what will happen as a result?
  6. Your ego will be stroked. People will be looking at you everywhere you go. That's going to stroke your ego and God knows we all need that from time to time.
  7. Your knees will thank you. By decreasing the fat you carry around you will put less stress on the lower half of your body. Your knees will say thank you.
  8. You will eat better. Because you are in better shape you will want to stay that way. This means you will pay more attention to what you eat.
  9. You will have more confidence. People who are physically fit tend to have more confidence. They carry themselves differently. It is just a fact of life.
  10. You will be more attractive to the opposite sex. It is true. Man and women are attracted to people who are in great shape. Men especially are so visual that a nice tight body is going to attract their attention. Women claim to be turned off by muscles but their actions betray that statement.

Please note that some of these reasons are dead serious while others are all in fun. Now get busy getting shredded.

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