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The post below can also be
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"Rockie"
Writes here for you
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Hi guys I am Rockie, a 15
year old fitness freak from India.Bodybuilding is my favorite hobby,
a year ago just before I started I looked like a skeleton, I wasn't
really picked upon in school but I was often made fun of because of
my frame. I weighed a mere 105 lbs! That's when I decided to try
bodybuilding and I'm hooked on to it ever since. I've been one of the
most regulars at the gym and even though I'm the youngest guy lifting
weights there, I'm one of the stronger ones.
For me all my dedication,
motivation and intensity has given me great results, my arms went
from 9.5' to almost 15', my weight went from 105 lbs to 151 lbs! not
to mention other dramatic gains.
Bodybuilding just brings out
the real person within you so for those who are not lifting yet no
matter what u look like currently you should try bodybuilding, it
will revolutionalize your life, trust me.
I'm here
to help other teenagers like me and hope for their (and my) best.
Rockie |
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The Three
Types of Physique you may aim for. (for different sport etc.) |
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The other day at my gym, all
the guys were asking the fitness trainer about what type of workout
program and diet they should follow to build up the physique of their
dreams, when I asked them what kind of physique did they long for,
the answers were unexpectedly varied around a quarter of them wanted
a lean and mean body for modeling. Around Half of them (as usual)
wanted a macho but lean physique, these were the ones who wanted to
wind up a built like Arnold, last and yes the least about 20% of them
wanted a bulky physique for wrestling, I never wondered there could
be such variations .I wrote this article to help you in building the
body that you 'specifically' want. So guys now you need to be in a
fit of fitness mania!
Scientifically speaking
there are three main types of physiques.(ed. Note there are BODY
TYPES too) |
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"David" 2001 |
1) Ectomorphic Physique- In
this kind, the person sports a lean and thin look. This is the kind
of physiques just fit for fitness freaks walking down the ramp. I
don't recommend this if you plan to do bodybuilding competitions. But
if you are just doing it for a hobby, you can sure try this. I know
mesomorphic physiques still remain the favorite of many gym rats but
if you really wanna build a body of that kind then this is the way to
do it.
Use light weights and do
somewhat higher repetitions, 5 sets of 18 repetitions will just be
fine. You don't need to use pyramid training system while building
this kind of physique nor do you need HIT but you still need mental
concentration in your workout for results, as for supplements you can
have a protein shake but you can leave out creatine for sure!
Having a low resting time
along with cardio vascular exercises will get you going fine. |
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Sergey Litvinov (at 19) |
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2) Mesomorphic physique!-
This kind is considered the best. All the bodybuilders around you,
have (or are building) this kind of physique. This is scientifically
and 'competitionely' considered the best physique. This is for the
machoistic guys, this is for the budding Arnolds and Ronnies . I bet
you want this kind!
For this you need to really
train to muscular failure, Pyramiding and HIT also work best for
this. The pyramided training system implies adding weight and
reducing the number of repetitions on each successive set of a
particular exercise. HIT or High intensity training means to keep
your workouts intense and short in time.
For this physique your
weights should be moderate, start with a warm-up set, after that for
each exercise in the beginning do a set of 12 repetitions, in the
next set use a heavier weight to do 10 repetitions and so on until
the 4th set. Train to muscular failure in all the sets. Doing all
muscle groups once a week will be good, Abs are muscles you can do
every alternate day. Have a moderate resting time and workout for
about 60 mins. Exercise 4 times a week. Do cardio on non training days.
For diet you should eat six
small meals a day. An hour before the workout consume a protein shake
and sometime after the workout have a good protein and carb meal!
Supplement wise I don't really bother with them because I haven't
reached my plateau but if you have, you can safely do all supplements except
the testosterone ones. |
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Endomorphic Physique- This is
undoubtedly one of the most hated physiques for a bodybuilder and one
of the most popular physiques for a wrestler! If you concentrate on
looking good just don't touch the training system given below. But if
wanna gain strength for wrestling you can try this.
There is a very simple buzz
line for this-
Lift like the Big Show, eat
like Yokozuna and sleep like me :).
Jokes Apart, do this-
a) Lift very heavy weights
for short reps (around 4-6) and rest for 2 minutes.
b) Pyramid on all your sets.
Your workout time should be around 50 mins, train 3 times week and
avoid cardio
c) As for nutrition eat a
high carb and protein meal, eat at least 7 times a day for results.
Okay guys so these were the
different types of bodies, my advice would be to aim for the macho
physique but in the end it is all your choice isn't it?? :)
Rockie.S |
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E.mail link see site. |
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