When we see Champion Body Builders such as 9 times Mr Olympia, Kevin Lavrone or the amazing Stingray (Charles Ray Arde) see page dedicate to him for his outstanding achievements by clicking on his image, or our very own Jon Harris, who is the WNDF Pro and BNBF British Overall Champion, (see below) to name but three, or any of my friends above, it is all too easy to think that we can achieve the same by lifting the heaviest weights possible. Of course this is totally wrong besides, not everyone wants to have a body like Kevin or any of my friends. Many prefer only to keep themselves fit and toned like Chad and Jonny, (see top banner), nevertheless whatever one wants, the principle is the same. In fact, there is more to building muscles or toning them up and looking good than just going to the gym and working out. There is correct diet, nutrition and proper rest periods besides one's commitment to a regular workout routine.

Of course, the amount of weight one lifts is important, but not to the expense of incorrect form; that is, it is more importatnt that all exercises are donecorrectly. In his article on building shoulders "Double Duty Delts" the amzing Kevin Lavrone writes about correct form, saying, "Bodybuilders usually fail to isolate their Delts heads because they either don't know or don't follow proper form. Incorrect technique not only shifts the focus away from the deltoid heads, it's also the primary cause of injuries." FLEX, August 2003, page 60.

So, as you see, form is vital if one want to build strong and well defined muscles and getting the correct form in any exercies has to take priority over the weights uses. Nevertheless, one needs to use weights that will work one's muscles effectively. As a rule of thumb, I gauge what the correct weight is when starting a new routine, by using weights that I can maintain correct form for the reqired number of reps I wish to do, for example, I might decide I want to do between 8 to 10 reps. That means if I achieve 12 to 15 reps, then the weights are too light, whereas failing to achieve 8, means the weights are too heavy. Later on, I might decide to increase my weights even more, but drop my reps to 6 - 8 per reps and so forth. Keeping the same rule, doing over 8 reps means the weight is too light and failing to achieve 6 reps means the weight is too heavy. As one becomes more confident, one may even go heavier and aim only to achieve only 3 to 6 reps. From time to time, I even go to just One Rep. I call this the One Rep Blast, but one should not do this more than once a week, as I will use a much heavier weight that only allows me to achinve one rep. With the One Rep Blast, it is extremely important that one has an experienced spotter. It is amazing how quickly one is able to increase the weights, but one must be always mindful that you do this without cheating or using incorrect form. it is all too easy to l fall into bad habits so it is good to have others who will tell you when you are cheating, or ask the gym instructor to see if the form is correct. If, for example, I find that I am performing the exercise incorrectly, then I drop the weights and concentrate on getting the form correct again and perhaps increase the weights again gradually over a few sessions, provide I can maintain good form.

Another bad habit is to use a swing motion when lifting the weights. This is usually when one performs the exercise too fast that the momentum of the weight takes away from using the muscles. So slow down and be in control of the weights and lift them, for example, to a count of three and drop it to a count of 2.

So, never be in a rush, take one's time and concentrate on correct form and gradually increase the weights as your strength and muscles develops and you find you are doing more than your agreed number of reps. Keep a diary of what you are doing and before you know it, you will be surprised at just how much you have progressed and how much more you are lifting. Soon, you will be performing like a seasoned Bodybuilder, and without any injuries. Keeping a diary of your workout helps to keep you focus and you will see the gradual increase in weights or reps you are doing week by week and the transformation of your body too.

So listen to the experts, those who have made it to the top of the Bodybuilding Arena. Kevin Lavrone makes the point very clearly that form is all important. In other words, doing it wrong mean putting 100% or more in to your workout, but only getting 25% or less out, whilst increasing the danger of serious of injury.

As mentioned above, I sometimes do 3 or 4 sets of 8 - 10 reps, and at other times, I go for heavier weight, doing 3 - 4 sets of 6 - 8 reps etc, but sometimes 5 set of 5 reps is worth trying too. I find this good as you can often up the weights slightly on the last set of 5, as it is not too many reps to achieve. In fact, I found the 5 x 5 a very effective way of increasing the weights I was lifting. From time to time, I also use the Pyramid and the Diminishing method too, all adding spice and variation to my workout and stopping it from becoming boring, while keeing my muscles guessing as to what is coming next. Some bodybuilders advocate high rep training with lower weights, others low rep and high weights. Each needs to define what they are wanting to achieve and then use the style that best suits them, then go for it. Nevertheless I would say try different ways. One method may prove better for you than another or a combination may suit others.

Having achieved that all time high weight, he then told me to drop the weight to plate 13 (58.2kgs-128.04 lbs)and do one. I did it without any help at all, so he then said to go down to plate 12 and do 2 reps. Plate 12 is 53.3kgs-117.26 lbs. Not only did I do it, but I managed 4 reps. That was on 30th July'03. Recently, I started the One Rep Blasts again and this time, (on 5th April'04) I lifted plate 16 (73.5 kg's 161.7 lbs) and without any help from my spotter. Now, I am able to lift plate 13 to 10 reps and plate 14 to 5 reps unaided.

For chest too, I have gone from bench pressing 58.5 kg's (129 lbs) to 90 kg's (198 lbs), and my goal is now to bench 100 kg's (220 lbs). Not bad for a guy my age who only took up weight training to lose weight and get fit before I was too old. My suggestion - go for it and try it. It is worth every effort, if only for the sense of self achievement, but you will get a lot more out of it than just that.

One word of advice. Though it is good to buy magazines to learn more about the art of bodybuilding, do not be sucked in by all they promise. First, you must realized that all those hunks with bulging muscles most likely have good genes or/and are sponsered to help them achieve their goals. Many too, use drugs to achieve the ultimate physique and this is not only cheating, but can be dangerous or even fatal. On the whole, these glossy magazines are only there to get you to spend your hard earned money on expensive supplements and for us lesser mortals, it is not required. One of the best (no bull) books I have ever read is "True Natural - The Definitive Guide to Drug Free Bodybuilding", a British publication by Jason Rickaby. It goes through all aspects of bodybuilding, unlike other magazines. It deals with Natural Nutrition, Understanding Carbohydrate, The Glycemic Index, Talks about Protein, Sports Supplements and Vitamins, and of course, working out in the gym and about muscles. In fact, I learnt more from this one book than all other books put together. A great book if you can still get it. But having said that, the glossy magazines do offer a great amout of advice on different routines and workout exercises, because at the end of the day, you get what you sow, you workout in the gym eat right and rest and you will develop muscle and get that good feeling factor and a lot more. Just go for it and enjoy it.

To be continued, so check back from time to time. John (Cymro)