Thread: 10 Commandments of Bodybuilding

I saw that on another board, good thread.

#6 is my favorite. "Thou shall squat."

Originally posted by THE_GAME
1. Thow Shall Lift Big
Give your muscles a reason to grow. Be intense do not do endless sets.. Go heavy, but don't remain at the gym doing reps with no intensity. Hit failure and make that last set count.

*** You don't have to go to failure to ensure muscular hypertrophy.


2. Thow Shall Eat Big

You must eat to grow. Get 30-40g protein per meal. Eat 6 meals a day.

*** This would depend on the persons bodyweight.
A 170 pound male doesn't need to take in 240 grms of protien when he or she is bulking.
When they are "cutting" that would be a more accurate description.

Cut junk food on all days per week except for one. You will crave chicken breasts, tuna shakes, pasta and chocolate milk. Not chips, McDonalds, lollies or even pizza (yes pizza).

3. Thow Shall Sleep

Recovery is key. You should try to average about 8 hours sleep a night, no less than 7. You sleep you grow remember this.

4. Thow Shall Drink Large Amounts of Water

Carry that drink bottle with you at all times. Drink 6 liters a day or their about.

*** 6 litres or there abouts is not needed. I do fine on just one litre a day. I'm curious as to where people got the notion that a lot of water is needed?

Keeps you well hydrated so you can train at your best.

5. Thow Shall Be Committed

If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner. Make training a necessity not an obligation. Make it your number 1 priority.

6. Thow Shall Squat

If you have legs, a desire to grow and your back is OK, you will squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs. Squats are an all-round body blaster squat and GROW!!

*** This can be argued, but I won't.

7. Thow Shall Not Be Afraid of Change

Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, change your whole style altogether or even turn your workout on its ass and do it backwards (it works). Try high reps, low reps, high sets, 1 set you name it try it and see what works for you.


*** How about changing your routine when your progress comes to a halt or slows down considerablly?

8. Thow Shall Not Over train

Do not train the same body parts within 3 days; leave 5 days for optimal recovery and growth. If your progress is slowing, you're getting injured or sick frequently, then it's time to take a break. Take 4-6 days off, and then go back at it. Don't be surprised if you're stronger after your layoff.

*** I get the jist of it but I guess whoever wrote this isn't familiar with periodization.

9. Thou Shall Not Neglect Injuries

Once you're injured, take a break. Lose 2 weeks training now, or prepare to keep those injuries forever. Don't be dumb your health is important.

10. Thow Shall Lift With True and Proper Form

Anyone can throw around the weights. Concentrate on good form and proper technique, and then let the poundage build up. Get a full range of motion and be proud that you're one of the few who actually trains properly.

And I missed TSB!

nicely said!

Why do you have to analyze every little bit of it?

I didn't write this.

that's Maki for ya!

I thought it was good, as long as you do not scrutinize the details of it.

where did tsb go?

The last time I talked to him he was having troubles with, as he put it "them asshole from school". He was trying to either graduate somehow or get he GED so he could go to college.

Originally posted by Mule
He was trying to either graduate somehow...

All he would have to do is go to his classes. How hard is it to graduate?