The Art Of Muscle Heavy
By Lanny Donnell PT
Copyright 2011, Smashwords edition
License
notes: All rights reserved. No part of this publication may be
reproduced, stored, or transmitted in any form without the prior
written permission from the author.
Table of Contents
I’ve traveled to many gyms in many cities throughout the
United States, working out with some of the underground kings of this
sport. I have witnessed unbelievable displays of strength. Before
the age of video phones and footage camcorders that shipped context
directly to you tube. I’ve had great opportunity to learn secrets
from the masters on the development of muscle mass. If you want to
get big, this book is for you, if you want to get strong, this book
is for you, if you want to fully develop your muscles this book is
for you, but if you only want to go about weight training at a
halfhearted level you can stop reading right here. There are plenty
of books on the shelves for you to purchase now-a-days if you chose
to continue to be misled. This is not the book for you.
Here is your step by step process to weight training. The
first thing that you will need to do is get prepared. When I say
prepared, I mean crawling before you walk, walking before your run,
and running before you fly. This means getting everything that you
will need to get started:
I’ve
created this list for you, stop what you’re doing and get on it!
*
Weight lifting gloves
*
Weight belt
*
Proper gym apparel
*
Ipod or Mp3
*
Workout log
*Supplements
The
first item on the list of must haves is a quality pair workout
gloves. Very important! Any old pair won’t do, so keep in mind
everything about this sport is a matter of what you put in- is what
you get back. I strongly recommend that you purchase gloves with
great cushion control and supporting wrist wraps. For just a few
dollars more, your wrist will have extra added support while
performing your lifts.
Your
weight lifting belt will be a reminder to keep your spine in the
correct position during heavy lifting. The better your form, the
better your results-and the less likely you are to hurt yourself.
The
next on the must have list is proper gym apparel. I think it’s very
important to mention this, judging from the clothes selection in this
day and time. Shorts are a very comfortable choice. Also, track pants
or black athletic pants are also good choices. (Ladies) Please
reframe from wearing non- athletic low rise bottoms. This combined
with an exposed thong while performing an exercise such as squats,
will get you plenty of well-deserved ridicule.
As
far as upper body wear, t-shirts are the best way to go. The best
shirts are made with a dry-fit or moisture wicking material.
Ipod’s
& MP3’s are tools for motivation. Trust me you’re going to
need plenty of motivation to continue giving 100% day in and day out.
Improving
your body is based on giving it a reason to adapt. The look and shape
of your body right now is the result of your diet and workout up to
this point. If you want to get better shape and get more out of your
workout you will need a workout journal. You need to know your
goals, and be focused if you are really going to make gains from your
workouts. You also need to be able to assess your progress toward
them. I have seen so many people over the years in the gym that seem
to be guessing what to do next. No purpose-no results! Months and
years go by and still no improvement. The sad part about this is
they don’t know that they are not improving; time goes on until one
day they decide that working out just doesn’t work for them.
Supplements
can be a biggie! If you’re a beginner I recommend that you start
out with the very basics in supplements. My suggestion is a good
quality protein shake & glutamine. I’ll explain more about the
benefits of glutamine in the later chapters of this book, but as for
now let’s talk more about your immediate needs. It’s a very busy
world that we live in so we do plenty of eating on the go. To make
sure you are supplying your body with the essential nutrients I
recommend you take a one- a- day vitamin.
While
I’m on the subject of highly important intakes for the body, I
really want to include some very important facts about water intake.
Water helps your muscles and skin tone, transport oxygen and
nutrients to the cells, eliminates toxins and wastes from the body,
and regulates body temperature. Water also cushions joints and
protect tissues and organs, including spinal cord, from shock and
damage. Water is the most neglected nutrient in your diet, but one of
the most vital.
For
better health, drink at least 8 glasses of water a day!