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  Category: Articles » Health & Fitness » Muscle Building » Article
 

Use your mind to build muscle




By Rob Maraby

what I would like to cover in this article is an often overlooked aspect of bodybuilding and that is the "How to generate the necessary intensity to achieve the results you desire."

Intensity is a buzzword used recklessly in muscle magazines, and most bodybuilders have no idea what it means. And it is not their fault either. After all we see the term being used in articles that advocate high volume and high intensity (which is an impossibility) and we see advocates of high intensity training use it as well. So most of us have a vague idea of what it is but our idea is often clouded by misinformation and myths.

Well today. I am going to tell you what it is and how to use it and you will no longer be confused when you read the term anywhere

Intensity can be defined is simply generating the most amount of stress on a body part or muscle in the shortest period of time. It can also be defined as the percentage of momentary muscular expenditure.
In terms of lifting weights, it simply means that you have to lift to the point where completing another rep is physically impossible! This is the only way you grow and to do that you must have developed mental powers because the pain(lactic acid build up) often deludes you into believing that you have reached failure when you have not. I call this the "little voice" and in my book, I show you 12 methods of eliminating it.
This "little voice" is the major obstacle to progress because it is very difficult to beat. When you train past the point of full muscular failure the body has to grow to adapt to the stress. It has to, as a self defense mechanism even though it does not want to do it. To prevent you from doing such damage to it, it uses lactic acid build up (physical) and mental obstruction (little voice) to fool and force you or stop you.
Ironically your mind is the only weapon you have to beat this "fooling mechanism". Beat it and you have got a physique to be proud of in record time. What exactly is the "little voice", the little voice is actually your voice that you hear inside your own mind. And in bodybuilding you can recognize it because it tells you, when the pain gets unbearable that you should quit, because you have taken the set to positive failure already. It is the voice that convinces you that enough is enough, when in actuality you have fallen short of giving 100% on your set.
That said, how do we get past this little voice? Or another way we could put it is "how do we generate the required intensity, needed to allow fast muscle growth to occur

Forced reps, negatives? No! No! No! Dear [first name], these principles are all great principles but they will not help you gain the mass you require...not in the least-especially if you are a natural bodybuilder. Why? Because as I always say, if you can perform 3-5 forced repetitions after a set, you have not taken the set to full positive muscular failure. The little voice has deluded you into believing that you reached failure but you did not...

You see, because if you did, you would be nauseated and performing another positive repetition, let alone another forced rep would be impossibility... believe me very few people can perform a true forced rep....

And so dear faithful subscriber so you are telling me "how do we train like this Rob?"

Well I am getting there...to train like this, you have to be focused and honed in like a laser targeted missile aiming for Saddams Office... and that requires great mental fortitude which can be accomplished with several mental techniques explained in my book The MindnMuscle program (go to www.mindnmuscle.com), these are simple and effective techniques you can use at a moments notice. But for this newsletter I am going to tell you how you can get focused by using our ageless friend "Music."

"Music?" You say, and I say "yes! Music". But not just any music. No it has to be music that makes you cry! You say you are a man and you don't cry. And I say that it is time to put your ego aside and admit that you are human. Because real men cry.
So lets get on....

What you have to do is find music that elicits passion, hatred, anger and love ...music that gets your blood running and your heart racing and your mind honed in on a mental picture that elicits all this passion...

Then you use all this "passion" to generate the required mental focus and intensity to take the set to full muscular failure... you see what all this does is send a flood of adrenaline to your system, and boy that is a great feeling. It is the same feeling you get when you are in a fight or diving off a 100 ft cliff. That stuff is magic ...

Here is how it works on a chemical level...when we experience life threatening, risky or heart breaking situations, the nervous system is stimulated. This causes the adrenal glands to release the hormone adrenaline-the correct terms is Epinephrine . Once this happens, the hormone affects our body's other systems, including the cardiovascular system via increased heart rate, the respiratory system via the dilation of bronchial passages permitting higher absorption of oxygen and finally the nervous system (pupils dilate to allow more light to enter). Adrenaline also has the bodybuilding related need to cause a release of glucose into the bloodstream, which generates extra energy by raising the blood sugar. This is where the devil in you comes alive ... these are all great effects, but nature likes to balance itself in perfect harmony and so it throws in some negatives, like visual exclusion ("tunnel vision"), auditory exclusion (blocking of audible input), and the misperception of the slower or faster passage of time.

Please note that all these "Negatives" are great for bodybuilding because that is exactly what we need. We need tunnel vision and we use it on the weight-to take the set to full muscular failure, it blocks off audible input-in other words we are all action -no words, no shouts or yells and we have no concept of time. Oh no! All we care is getting back at that which annoyed us, and it may be a person or a situation ...So now that we have this pure priceless energy how do we channel it through to the weights.

Oh faithful reader, there is a trick to all of this, you see we want to channel all this energy because without doing that it is useless, that is when we use some mental techniques taught in the Mindnmuscle program called "the confidence builder" which shows you how to channel all this raw energy into your workouts.

And once you do channel all this energy, once heavy weights, now become light and you have all the mental focus to take your one and only set to full positive failure and then assuming you allow sufficient recovery, you will soon be enjoying the best gains of your life from one powerful set and the right music.

I will not discuss the "Confidence builder " because I would need pages to do that! So I will assume you will just use this raw energy in its unrefined form...and lift weights when you are all charged up...training like this means that you are basically using all this energy but without focus...much like a dirty bomb as opposed to a laser guided missile.

Nevertheless it is better having a "dirty" bomb than having any at all...the confidence builder is TECHNIQUE is like a missile, it contains the raw energy which arose from pure emotion and it prevents it from being used aimlessly.... and it delivers it with precision....

What music do I choose?

Chose one that makes you tick. One that sets the juice flowing and it will vary for everyone because everyone has music that takes them to a place in time, which was filled with passion...
Here are just a few of my favorites. They affect me emotionally and mentally and
They set all the juices flowing when I want them too.

November Rain--Guns N'Roses
Open your Heart- Europe
The Final Countdown- Europe
Please Don't leave me- Pretty Maids
Poison- Alice cooper

Yes I know what you are saying "he must be stuck in the eighties." What can I say, except great music never dies? Never mind that,
Here is how I use the music....

I practice mentally (use visualization) for my sets of squats (using the confidence builder), it takes me a good 1-2 minutes rehearsing my one true set -after a warm-up and then I begin to play these "emotional" tracks. I keep the remote control by my side, ready to set the music to the exact spot, which cranks my dial and makes my adrenaline flow. Once I reach this peak and I am all fired up I then begin to perform those reps with mind-boggling focus and devotion. With this mindset, I eliminate the little voice and take my sets to full positive failure.

Does it work?

Listen [first name], I do not train legs often, I train them once every 4-6 weeks, and when that day comes along, I cannot afford to take my sets for granted...because that one set I perform is the only set I perform until the next 4-6 weeks. So I cannot mess up. Above all else I must be stronger than the previous leg workout, or else I will quit...that is how I make wild gains, and that is why I can lift 605lbs on the squat. It is not because of my genes (I have lousy genes) or the way I eat (I usually have 3 meals a day and I do not take supplements of any kind). My training is precise and it is calculated-I know why I am at the gym and exactly what I am doing. Nothing is left for instinct or guesswork! Remember bodybuilding is a science not an art (subjective).

Sometimes I yell with anger as I grill that last impossible set...(mind you I train at home, so I can shout as much as I like-I would never do that a public gym)


But you may ask. What has this got to do with Big Boys crying? And I say plenty, because as you will soon learn, it is tears that can unleash the adrenaline and man within you. The man who knows no limitation or fear...KNOWS HOW TO CRY

When I speak of crying, I am not referring to those guys you see at the gym, who grunt and shout to get the attention of the ladies.... little do they know the ladies are saying "What wrong with that Jerk of a gorilla?"

You see because intensity has noting to do with shouting or grunting, and it has very little to do with sweat or the pump. Rather it is how hard one trains, it is how one takes each and every set to the point where completing another positive reps is physically impossible .It is the point at the end of a preacher curl, where you are out of breath and nausea comes in. It is the point where you cry as you scream through the pain zone. Yes, it is at this point where you cry tears of effort and pain.

So after reading this entire newsletter I ask you have you ever felt sick after a single set of any exercise?

"No! You say", well friend that is one of the tiny but important reasons why you still look the same year round. Day in day out you slave at the gym and you don't look much different than last year and still you go to the gym.... you know a wise man once said that "ignorance was mans greatest foe" and I think the wise man was partly right, what he forgot to add, was that mans greatest enemy is himself, his ego! His inability to see that "maybe what he is doing is wrong even though everyone else is doing it"

What I am saying to you is that in bodybuilding you have to understand that bodybuilding is a science, and that every action in the gym should produce a result and if it is not the result you want, then you should stop doing that "action" and find a different action that produces the results you seek. And unlike Art, in bodybuilding there are not many ways of training! No.there is only one-way of doing it
 
 
About the Author
Rob Maraby is the author of the fastmuscles program and many other. how to gain weight and build muscle mass articles. Read more at http://www.mindnmuscle.com

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  Some other articles by Rob Maraby
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The holiday season is upon us and for most of us this means gaining weight! But the truth is, this Christmas season you don't have to gain weight; in fact you can enjoy the festivities and even ...

  
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