Rant and Tip for September 8, 2011

Quote of the Day: “When it gets heavy; Push harder!!” Dr. Damian Fronzaglia

This quote was within one of the comments on my blog Bench Press Nationals Results. While this comment was made regarding powerlifting, I think it can apply to your everyday life. If you are struggling with staying on track with your diet isn’t that when it seems to get heavy on you, heavy on your mind, heavy on your decisions as to what to eat. Well maybe you just need to push harder at those points to make the right choices. Make the HARDER decisions.  Of course this applies to exercise as well. Whether you are a power lifter, body builder or just someone looking to get fit you need to push harder to get results. If your new and just starting your exercise by simply walking push a little hard and get yourself breathing a little heavy. Don’t over do but push it a little. That is how we make gains.    Thanks Dr. D

I benched today and did a pyramid 5 sets of 5 finishing with 285. I then did some benching in the cable machine. This really hits the stabilizing muscles, as you have to keep the cables moving in the right direction. Much like using bands. Lastly were 2 sets of 15 with 75-LB dumbbells. I am on a cycle right not to get to the point of hitting 319 for a set of 5. Hopefully I can continue at this pace and make some real gains. I may need to drop down to sets of 3. Tomorrow will be shoulder and back work. I need to continue to make sure I work the stabilizing muscles and make sure I even out any imbalances I may still have. Lower trapezius and middle trapezius muscles will be worked. This is why on the advanced workout I have set up for you has separate days for each muscle group and then 2 days off to rest those muscle. No matter which exercise program you are following whether it be the beginners, the intermediate,or even the advanced, be dedicated to it and make sure you evaluate your progress. Switch things up a bit by lowering the weight one week and adding reps and then increase the weight and decrease reps. This will confuse the muscles and you should see gains.

My diet plans are going smoothly and I am meeting my goals. It is only day 2 with the new intake requirements and each day will be taken one at a time. I suggest you do the same with your diet. Do not get caught up each day with what you cannot have or whether or not you can maintain your diet for the long haul. Just take each day one at a time. Be sure to plan you meals a head but do not get caught up in thinking will I ever eat ice cream again. As the Winter Warlock learned in the classic Santa Clause is Coming to Town, “Just put one foot in front of the other and soon you'll be walking cross the floor floor floor”. OK maybe it is not walking but it is one step at a time to a new healthier you.

Have a great workout!

Tip of the day:
Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology and simple mathematics dictate that you won't get any bigger. "When it comes to gaining muscle, the most important thing is eating enough calories to fuel both your exercise and the metabolic processes needed to build muscle," says Susan M. Kleiner, Ph.D., R.D., author of Power Eating. "Most guys who have trouble gaining weight and strength simply aren't eating enough."