Old School Bodybuilding #2

I covered Monday session in previous blog where I trained chest, triceps and calves. I will cover today Tuesday session which was back, biceps, abs.

Old School Bodybuilding

This week I am going to write about my recent training program. I have never felt stronger in my life. It is a bit scary as I know that the heavier I will go with weights the bigger chance that I might get injured. But I am listening to my body and always trying to remember “train for strength; don’t demonstrate it in the gym”.

Recovery work & Rest days

In this blog I am going to talk about recovery work. When we exercise, muscles are tearing apart but this help them to get bigger and stronger as they heal. Soreness only means there are changes occurring in those muscles.

When you exercise, heart rate increases to circulate more oxygen at a quicker pace. The more you exercise, the more efficient the heart becomes.

So you see how important is training. Don`t get me wrong here – I love training. But as much as I love training I know how important is recovery and my rest days off gym.

The Power Rack Training.

Power Rack Training. By Martin Petro WNBF Pro

I`ve been training for many years now. I discovered Power Rack Training in 2012 and 2013 thank you Ian Duckett – lifetime Natural Bodybuilder, friend and great old school man. I never looked back.

I`ve been training on and off in power rack ever since. The results are amazing. My strength level went through the roof. All my big lifts – squat – deadlift – benchpress – shoulder press – barbell rows – barbell curls – close-grip benchpress - improved enormously! I was strong as an ox. I came to the point where I had to stop Power Rack training for a while as it was so hard and demanding, it was scary!

Used correctly the Power Rack can produce stronger muscles, tendons, ligaments and sinews. Exercises in the Power Rack can help people break through their individual sticking points in varying exercises. Take the bench press for instance; let’s say our guy regularly fails the bench press mid-way during the ascent of the bar. To overcome the problem the guy can set the rods on the Power Rack so that the bench press is begun at the mid-way level. The athlete then trains this particular portion of the movement. Because the range of movement is less than a full bench press more weight can be used, thereby strengthening the muscles but also stimulating tendon and ligament strength. The athlete simply pushes the bar from the rods to the lockout position and then lowers it to the rods again. No bounce should be used – the bar is pushed from a dead stop position – this in itself will increase strength – with the added bonus that the athlete always works out in safety.

The Power Rack can be used very effectively on the big four:  The Squat, Bench Press, Deadlift and Shoulder press. These compound movements should always be the key movements in anyone’s routine who wants to get bigger or stronger. Quarter squats, half squats, heavy lockouts in the bench press, partial deadlifts, rack shoulder press at 80 degree bench are all exercises that can be used. With two sets of rods one can push from a dead stop from one set of rods and then hold against another set of rods above the bar for an isometric hold. A little bit of ingenuity and one can find a variety of safe and effective movements within the Power Rack.

Is cell phone a new trend in the gym?

Is cell phone a new trend in the gym? By Martin Petro Wnbf Pro

It the present – I live in San Diego, CA and train in one of the best gym – World Gym. I can`t help myself but even here I noticed people using their cell phones during workout. I just don`t understand it. Why are you people coming to gym? What does this mean to you? You do one set of benchpress and then you are sitting on the bench and texting someone. What is the point of workout? 

Where are all these Gladiators and Warriors gone? Where is the focus, intensity and mindest gone? Have any of you seen Arnold Schwarzennegger, Franco Columbu, Sergio Oliva, Frank Zane, Dave Draper, Bill Pearl, Lee Haney, Dorian Yates, Rich Gaspari, Lee Labrada, Shawn Ray etc etc using their cell phones during workout? No. Because they shared their passion about bodybuilding. They loved what they were doing. You could feel it in the room – intensity, focus, mindset, sweat, blood, hard work, determination, eye of the tiger, camaraderie, friendship, competition, and fun at the same time. Those were the Golden Years of Bodybuilding.

 I was born in 1982 and can`t remember any of this but i have all the magazines, books, dvd`s...I was studying the pictures, reading articles, watching rare training footage. I`ve have never enough of this. What`s happen to this generation? I see it everywhere. Gyms are full of people but I can count on one hand easily few  guys who are serious about their training. 

It is your workout – you should treat it that way – it is special time for you so make it count – get ready the night before – visualize – see in your mind what are you goint to do – get your stuff ready – be on time – leave your cell phone in locker room or have it with you if you want to record video of your technique or take a picture – but don`t get distracted by it. It doesn`t matter even if you are not competing for Mr.Olympia - whatever your goal is - you should take it seriously or just stay at home and watch some football on TV.

All you need is your mind, focus, determination, and some training gear like belt, chalk, towel .

It should take you 45 to 60minutes the most - so make it worth it – be the best you can be – be like Gladiator...Warrior...kill it every time you are out there. There is plenty of time for your cell phone once you`ll finish your workout. 

Go to the gym to do the job – train hard – fast – intense – with sharp focus, determination and eye of the tiger...

Good old days...

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The Champion`s mind.

Your mind.

Healthy fats

Healthy fats

What Does Fat Do?

Fat is one of the three main building blocks of food, along with carbohydrate and protein. You need some fat in your diet but not too much.
Fat from food helps your body make new cells and tissues. Your body also needs fat to absorb certain vitamins.
Fat has more calories than carbohydrates or protein (1 gram fat = 9 calories; 1 gram protein or carbohydrate= 4 calories).

What types of fats are in food? 

Unsaturated fats are healthy fats. Types include monounsaturated fats, polyunsaturated fats, and omega-3 fats. These fats do not increase cholesterol or triglyceride levels in the blood. Some types, such as omega-3 fats, may actually lower your triglycerides. Omega-3 fats may prevent heart disease and provide other health benefits. Choose unsaturated fats instead of the unhealthy types. Saturated fats and trans fats are unhealthy fats. These fats increase cholesterol and triglyceride levels. This puts you at greater risk of heart attack or stroke. Limit these unhealthy fats.

Tips for choosing healthy (unsaturated) fats:

-Snack on a handful of nuts or sunflower seeds.

-Use olives and avocado in salads and sandwiches.

-Try different nut butters (such as cashew or almond butter) in sandwiches

-Supplement with Udo`s Oil Blend Omega 3-6-9

To get more omega-3 fats:

-Eat fish at least twice a week.

-Try flax-fortified cereals and breads.

-Add Udo`s Oil Blend Omega 3-6-9, ground flaxseed to baked goods, cereals, soups, and salads.

Which foods have healthy (unsaturated) fats?

Monounsaturated fats:

-Some vegetable oils, including olive oil, canola oil, peanut oil, sunflower oil, and sesame oil

-Avocados, Olives, Nut butters, such as peanut butter

-Many nuts and seeds, such as macadamia nuts, pecans, and almonds

-Udo`s Oil Blend Omega 3-6-9

Polyunsaturated Fats:

-Some vegetable oils, including soybean oil, corn oil, and safflower oil

-Fatty fish, such as salmon, mackerel, herring, and trout

-Some nuts and seeds, such as walnuts and sunflower seeds

-Udo`s Oil Blend Omega 3-6-9

Omega-3 Fats:

-Oily fish

-Flax seeds and flaxseed oil

-Walnuts and walnut oil

- Canola oil

-Udo`s Oil Blend Omega 3-6-9