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Justin Woltering ICON MEN Trainer Blog: April 2010
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THE BIGGEST MISTAKE YOU ARE MAKING IN THE GYM!
Not having a goal
''Your overall goal may change many times during the course of your training, but you always need to have one. You need to have some vision of the muscle you want to gain, the weights you want to lift, and ultimately how big and strong you want to be, look and feel. If the idea of a concrete goal seems foreign to you, then you either need to get your mind right or give up now. It's that important. I've never seen anyone gain appreciable muscle mass who didn't have a serious desire to achieve a tangible goal. I have, however, seen way too many people give up after a few months, or even just a few weeks of training. These are the people that had no true vision or passionate desire to gain muscle.
This doesn't mean you need to write your goal down on some little scrap of paper, post it to a bulletin board and read it to yourself every morning when you get up. If you need pseudo-motivational crap like that to keep yourself on track, then you might as well call it quits now. When you have a clear vision of what you want, that goal is tacked right onto your mind and nowhere else. Then, when someone in the gym asks you why you're training so hard and when the people in your life ask you why you dedicate so much effort to lifting and eating, you won't be fumbling around for a definite answer.'' -Justin Woltering
The above is small passage from my new muscle building book: Bigger Better Faster NOW: A smart guide to effective bodybuilding. The book will contain over 130 pages of muscle building knowledge and all of my ''insider secrets''!
LEG TRAINING 101
I had a sick leg workout this week, in fact one of the best of my life! For the a.m. workout I hit hamstrings, I got 365 for some solid reps about 1o or so after doing 315 for 15 and 335 for 12. For the p.m. leg session, I got 455 for 5 on box squats followed by a set of 315 for 15. The next day my hams were ridiculously tight, so I stretched my hamstring with various moves in order to correct the imbalance between my quads and hamstrings.
As a fitness professional, I can tell you that 95% of society is doing all of their leg exercises wrong, because their muscle fascia is so tight, they can not activate their legs properly. So understand your body is a kinetic chain and all of these imbalances start from the ground up.
It is crucial to understand how to activate your hamstrings, this is especially important when concerning athletic performance. Making sure weight is distributed properly through your foot and hamstrings allows one to maximize their abilities as well as the longevity of their joints. The following move will show you how to properly prepare for a leg workout.
*The following move should be performed before exercise but after a cardio warm-up.*
PRE-HAB FOR A HEALHTY KNEE:
Tie a band around a machine at knee level, then loop the band around your knee and position your foot at a distance from the machine to where the band is taut and the knee is being pulled slightly forward by the band. First flex your calf so that you are on the balls of your feet and then contract the muscles in the quads against the pull of the band. Make sure you are feeling your quad, hamstring, and glutes all ''fire'' at the same time. This should focus primarily on the Vastus Medialis (Tear Drop Muscle), on your quad and promote a healthy knee joint.
Static Stretches for the Hamstrings:
Standing Hamstring #1- For the first standing hamstring stretch place your left hand behind your back right above your hip bone. You will then touch your right hand to your right toe. You will feel your hamstring and lower back begin to loosen up. Hold for 1 minute then repeat on the other side.
Standing Hamstring #2- Find a bench that is about knee height and place the center of your foot on the bench. You will then lock out the knee that is on the bench and lean as far forward as possible, Interlock your fingers and place them on your upper thigh, slowly push them down toward the knee as you continue to stretch for 1 minute. Really push yourself to stretch as much as possible here! Repeat on the other side.
FACT VS. FICTION
Consuming carbohydrates during exercise will make you stronger
True.
When it comes to working out there is a twelve hour digestive cycle for carbohydrates so the carbs that you eat 4 hours before you exercise will be the main carbohydrates used as fuel during the workout. However, I have found that consuming some fast acting carbohydrates and BCAA's during my workout has allowed me to get stronger. For example, you could put some BCAA's in Gatorade or organic fruit juice. Try it out and let me know what you think.
Sprinting Burns too much Muscle
False.
Sprinting, will increase muscle mass, decrease body fat, and give you the abdominal definition that you are looking for!
Thanks again for all of your positive feedback, and I am starting to get some great testimonials from ICON members just like you who are getting AMAZING RESULTS! You guys rock and your complete transformations are incredible… I'm so proud of all my clients! : )
If you want to take your physique to the next level with a customized nutritional plan and exercise regimen let me know! Click here to have me personalize your program today! http://www.justinwoltering.com/questionnaire.php
Please be sure to show your support and get your copy of the 2011 ICONMEN Calendar, featuring your favorite trainer on the cover! ; )
Keep training hard and remember the best is yet to come.
Best Regards,
Justin Woltering
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Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
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Justin Woltering | Thursday, April 1st, 2010 @ 12:00 AM
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