As you know from reading my blog, I try to keep my articles as informative as possible. Today I am going to review 6 Keys to Successful Bodybuilding by Dave Draper. This is an article I've seen on many websites and I thought it was time someone gave a commentary.
Six Keys to Successful Bodybuilding
To make clear the simplicity of bodybuilding I've arranged a list of six basic keys to successful training. They're nothing new and read like the same stuff in any motivational book on the market today. Yet they offer valuable insight and are essential to getting started and sticking to it.
1.Set a realistic goal – short and long term.
The key phrase is “be realistic”. I also strongly agree with the concept that you need to “experience victory in each and every workout.” Remember, 1 extra rep is a victory. Don't forget to count the small victories. As he says “planning to look like Rambo by the end of summer will be frustrating” so don't make crazy goals like that.
2.Plan an orderly and thorough routine to train the entire body.
I disagree with working the mid-section (abdominals) first. I find that if I work my abdominals first the rest of my workout sucks. I always do my abdominal workout after everything else is done. I also think you should not just stick to body part splits. Sometimes you get better gains with full body workouts. Other times you get better gains with upper/lower body splits. This is where keeping a training journal (ala the Muscle Nerd) becomes important. You have to track your workouts and the results they bring so that you will know what works for your individual body.
3.Make a commitment to stick to your routine for 4-5 weeks – to begin to see changes and benefits, develop perseverance and create a habit.
This is a must. This goes back to when I spoke about bouncers. He puts it very clearly. Sticking to your plan will show that you can “crank over the engine and keep it running.” Your ability to stick to a routine for this amount of time will show that your word is honorable. You need consistency, persistence and determination to move ahead and sticking to a plan for a period of time develops those traits.
4.Enthusiasm for training must be recognized as the main and driving force to perform successfully.
When I'm on the way to the gym for a workout I psyche myself up. I tell myself all the way there that it is going to be the best workout I've ever done. I tell myself how much fun I'm going to have. I get up for the event. No matter what attitude I leave home with, I enter the gym with enthusiasm.
5.Ease into a training program with a wholesome, thoughtful nutritional plan – proper food, order and amount of consumption.
Nutrition–80% (or more) of your results will come from proper nutrition. I've tried alot of things. I now know what to do when cutting. My next experiment is in bulking. We will see what happens, but I agree with his concept here.
6.Be confident from the beginning that the application of these sound principles will produce the desired results.
I agree. I use a timer to track my rest periods. I literally click a stop watch and if I'm supposed to rest for 60 seconds, I wait until 60 seconds EXACTLY passes and then begin the next set. The pace of the workout helps to up the intensity. It keeps you from lounging your way through a workout when you are sticking to a set time period for rest. Remember, there's a reason you are only supposed to rest X seconds.
Become totally involved with each workout, each set and each rep. Focus on the performance of the exercise, the muscles involved and the feelings that result. Look for your particular groove and sense the burn. Training form is your priority and practice makes perfect. Learn to lift weights smoothly, sacrificing the poundage used to gain quality in your performance. Don't be anxious to overload your body and struggle to lift more than you can handle. This will create poor style and result in disappointment. These register as failures and drain your resources.
Form. I preach it all the time. Get the form down and everything else will fall in place for you. Don't hurry to lift heavier weights. To me, someone who lifts 40 pounds with perfect form is doing much better and will get better results than the person who lifts 70 pounds with sloppy form.
Once the basic foundation has settled, good work habits have developed and your groove has been established, you're on your way and ready to grow.
This part is so true. You have to establish a habit of working out. I think once you have that habit down, the gains will come as long as you keep your nutrition in check.
Today was my body weight circuit. I've learned to love the pull ups that are done on this day along with the body weight rows that you do on the Smith Machine. Both are awesome exercises for the back. I feel so much fatigue in those muscles when I'm done. I'm starting to believe that there aren't any better exercises for the back overall than those two exercises.
When you get your enthusiasm up before entering the gym you launch your workout into a new realm. The possibilities become endless and the hard work will just flow.
What do you do to maintain your enthusiasm for your plan? Comment this post with your answer.
Until tomorrow…GET BACK TO LIFTING!