Lesson 2
Your Second Week
We are now starting the second week of our foundation course. In other words, this week you will
do the same exercises, and follow the same format as you did last week. These first two weeks
will give you a solid foundation on which to build a muscular body. Our methods are designed to
stimulate your muscles to grow from day to day. Throughout our 90-day course you will be
following the most modern, scientific methods available.
If you follow this course faithfully, eat properly, and obtain adequate sleep, you will show some
bodybuilding improvement day by day. Your muscles will become bigger and better defined, and
your power will increase tremendously.
Get Plenty of Rest
Try to get between 7-9 hours of sleep. Some people feel great in the morning with as little as 6
hours of sleep, while others drag after 9-10 hours of sleep. The amount of sleep needed to feel
refreshed in the morning should be determined by each bodybuilder as an individual. If you try to
get by on less sleep than you need, the chances are you will be reducing your efficiency, even
though you may not immediately recognize this fact.
Progressive Training
As mentioned briefly in Lesson One, you should perform only as many exercises as you are
given. Do not add exercises to your routine, and don’t do any more reps or sets than those given
you. We advise this procedure early in the course for a good reason. Over-eagerness this soon
will result in extremely sore muscles, fatigue, no muscle gain, and probably a great deal of
disappointment for you. Later on in the course we will urge you to try to increase your workouts
by one or two reps a day. Each workout will become more exciting as you try to outdo reps you
performed the day before. BUT, for the first few weeks, you MUST perform only as many reps as
we recommend!
If you are still having trouble performing the foundation course after two weeks delay Lesson
Three for another week or two while you continue to build your strength. Also, if you ever have to
really strain to complete the reps given you in any exercise, omit a few until you are up to doing
them. Always hold off on the next lesson until you can perform your present lesson without
difficulty.
Training Poundages for Weight Trainer
When you begin training with weights, start with a comfortable amount. Take as much weight as
you can handle, don’t pamper yourself! You won’t get anywhere if you take it easy. In exercises
such as Squat and Bench Press, you’ll probably be able to use heavier weights than you use in
some of the other exercises.
Whenever the poundages you are using feel too light, add 5 pounds to the barbell. In most
exercises you will be able to add weight regularly, and it will be months before you hit a limit. If
you happen to reach your limit within only a few weeks, don’t worry. As long as the weights you
are using give you a thorough workout, they’re the right weights for you!
Concentration
This is an important part of your training. As you perform each exercise, learn to create on the
muscles being worked. Form a mental picture of those muscles, and imagine them getting
stronger and larger. When you do push-ups, tense the muscles being worked, and feel your
chest expanding. When you are resting between sets, flex your muscles - all of them! Train with
a drive and a determination as though your very life depended upon your completing each
exercise and set. In no time your muscles will bulge!
Nutrition
You will find the rest of this lesson devoted to a very important part of bodybuilding, NUTRITION!
Exercising alone cannot give you the body you desire. A proper diet is an essential aspect of
bodybuilding. Read carefully the articles on Protein, Weight Gain and Weight Loss. To assist
you in your choice of foods for a specific diet we have included a Protein Guide. This is not for
the purpose of adding up every gram of protein and calorie you eat, but only to give you an idea
of which foods have the highest protein content and the lowest caloric content.
What? Eat 6 meals a day?
Yes, we recommend that you eat six small meals a day rather than three large meals. Some of
you may find it difficult to eat six meals a day due to school or work schedules. Work your meals
around your schedule. It is important to get those meals and snacks in. Without them your gains
won’t be as good. If you have to wait until after school or work to eat then eat as soon you get
home.
Your Second Week
We are now starting the second week of our foundation course. In other words, this week you will
do the same exercises, and follow the same format as you did last week. These first two weeks
will give you a solid foundation on which to build a muscular body. Our methods are designed to
stimulate your muscles to grow from day to day. Throughout our 90-day course you will be
following the most modern, scientific methods available.
If you follow this course faithfully, eat properly, and obtain adequate sleep, you will show some
bodybuilding improvement day by day. Your muscles will become bigger and better defined, and
your power will increase tremendously.
Get Plenty of Rest
Try to get between 7-9 hours of sleep. Some people feel great in the morning with as little as 6
hours of sleep, while others drag after 9-10 hours of sleep. The amount of sleep needed to feel
refreshed in the morning should be determined by each bodybuilder as an individual. If you try to
get by on less sleep than you need, the chances are you will be reducing your efficiency, even
though you may not immediately recognize this fact.
Progressive Training
As mentioned briefly in Lesson One, you should perform only as many exercises as you are
given. Do not add exercises to your routine, and don’t do any more reps or sets than those given
you. We advise this procedure early in the course for a good reason. Over-eagerness this soon
will result in extremely sore muscles, fatigue, no muscle gain, and probably a great deal of
disappointment for you. Later on in the course we will urge you to try to increase your workouts
by one or two reps a day. Each workout will become more exciting as you try to outdo reps you
performed the day before. BUT, for the first few weeks, you MUST perform only as many reps as
we recommend!
If you are still having trouble performing the foundation course after two weeks delay Lesson
Three for another week or two while you continue to build your strength. Also, if you ever have to
really strain to complete the reps given you in any exercise, omit a few until you are up to doing
them. Always hold off on the next lesson until you can perform your present lesson without
difficulty.
Training Poundages for Weight Trainer
When you begin training with weights, start with a comfortable amount. Take as much weight as
you can handle, don’t pamper yourself! You won’t get anywhere if you take it easy. In exercises
such as Squat and Bench Press, you’ll probably be able to use heavier weights than you use in
some of the other exercises.
Whenever the poundages you are using feel too light, add 5 pounds to the barbell. In most
exercises you will be able to add weight regularly, and it will be months before you hit a limit. If
you happen to reach your limit within only a few weeks, don’t worry. As long as the weights you
are using give you a thorough workout, they’re the right weights for you!
Concentration
This is an important part of your training. As you perform each exercise, learn to create on the
muscles being worked. Form a mental picture of those muscles, and imagine them getting
stronger and larger. When you do push-ups, tense the muscles being worked, and feel your
chest expanding. When you are resting between sets, flex your muscles - all of them! Train with
a drive and a determination as though your very life depended upon your completing each
exercise and set. In no time your muscles will bulge!
Nutrition
You will find the rest of this lesson devoted to a very important part of bodybuilding, NUTRITION!
Exercising alone cannot give you the body you desire. A proper diet is an essential aspect of
bodybuilding. Read carefully the articles on Protein, Weight Gain and Weight Loss. To assist
you in your choice of foods for a specific diet we have included a Protein Guide. This is not for
the purpose of adding up every gram of protein and calorie you eat, but only to give you an idea
of which foods have the highest protein content and the lowest caloric content.
What? Eat 6 meals a day?
Yes, we recommend that you eat six small meals a day rather than three large meals. Some of
you may find it difficult to eat six meals a day due to school or work schedules. Work your meals
around your schedule. It is important to get those meals and snacks in. Without them your gains
won’t be as good. If you have to wait until after school or work to eat then eat as soon you get
home.
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