in your article The mindset of a successful bodybuilder, national bodybuilding champion Hugo Rivera wrote: “[a]As bodybuilders we must keep our eyes on the ultimate goal, which is always more muscle mass with less fat.” The qualities inherent in the most successful bodybuilders, therefore, are those that help them achieve this ultimate goal. These qualities, in addition , can be summed up in two main areas: mindset and training.
The Right Bodybuilding Mindset
The one quality that distinguishes successful bodybuilders from unsuccessful ones is training consistency, and this consistency depends on the right mindset. There should be no room, says Rivera, for thoughts of “giving up” on achieving one’s ultimate vision for one’s body, or even deviating from one’s training program. Paradoxically, consistency requires flexibility and preparation.
Be flexible
Many bodybuilders fail by allowing their beloved sport to consume them. Although dedication is admirable, it should never come at the expense of personal life. Since few people can devote their time to bodybuilding, and few would, or should, wants – there must be a healthy balance between training and personal commitments. This is achieved with a flexible mindset that:
– Create a bodybuilding routine around the agenda and personal commitments. However, once personal time commitments are analyzed and a bodybuilding routine is devised, one should strive for 100% adherence to their bodybuilding routine.
– But if a session it is lost, one should not be unduly discouraged. Instead, one must be flexible enough to reschedule such a session as quickly as possible. Likewise, if a meal is skipped, it should be eaten as soon as possible. Also, if you miss a scheduled training session, it must be rescheduled for the following day. In this way, one recognizes the unexpected changes in life, maintaining the routine designed to achieve the ideal goal.
To be prepared
Be sure to take the time to prepare meals and snacks ahead of time to avoid missing meals; try to schedule your routines for the first few hours before life’s demands and unforeseen circumstances arise; Determine your routine for the week at the beginning of the week so you can minimize the time you spend each day creating a plan and just execute a predetermined plan.
The bodybuilder in training
There are many precise training recommendations for bodybuilders, but few methods that are applicable to everyone. Although these varied effects were puzzling, it wasn’t until the science of “body types” emerged that bodybuilders began to understand these discrepancies. Additionally, they began to understand how to use their individual body types to maximize their bodybuilding success.
The science of body types
In the 1940s, psychologist Dr. William Sheldon became interested in the possible connection between body type and personality, or temperament. To test his theory, he studied the photographs – front view, side view and rear view – of approximately four thousand men.
From this study and his observations, Sheldon concluded that there were three elements that determined a person’s physique and temperament. Because these elements, he theorized, were related to the three layers of the human embryo, which are the endoderm, mesoderm, and ectoderm, he aptly named these body types: Endomorphy, Mesomorphy, and Ectomorphy.
Furthermore, these body types had very different physiological approaches.
– Endomorphy: Digestive system and stomach
– Mesomorphy: Musculature and circulatory system
– Ectomorphy: Nervous system and brain
Although most people are a mix of these three body types, one will predominate. In addition, whichever predominates will greatly influence physical functioning (metabolism, musculature, even predisposition to certain diseases), as well as temperament.
Body types and bodybuilders
Sheldon’s study of body types helps explain why certain exercise routines and diets work for some people but not for others. A bodybuilder can now use this knowledge to design a personalized training routine to maximize the musculature of their unique body type.
Characteristics of an endomorph
Typical traits of an endomorph body type include:
– A short physique with thick arms and legs.
– A smooth (but solid) rounded body
– Easily gain both muscle and adipose tissue
– slow metabolism
– Difficulty losing weight
The endomorphic body type is well suited to strength training and therefore it is recommended that this individual begin weight training at higher intensities. (An overabundance of aerobic activities is not recommended for an endomorph due to the lack of required endurance.)
The best way to train an endomorphic body type is to use “high intensity interval training.” Because such sessions last only 15-20 minutes, muscle burn is minimized. For optimal results, high-intensity interval training should be done 3-4 times per week, interspersed with strength training sessions.
Characteristics of a mesomorph
Typical traits of a mesomorph include:
-Strength
– big bones
– Athletic build
– Muscular
– Gain and lose weight easily.
– rectangular body
The mesomorphic body type is ideal for bodybuilding and is well suited to most training routines. This type can easily handle high and low intensity, high resistance and low resistance training programs.
Characteristics of an ectomorph
Typical traits of an ectomorph include:
-Thin
– Small boned frame
– accelerated metabolism
– lean muscle mass
– small shoulders
– flat chest
– Difficulty gaining weight
Ectomorphic body type has difficulty gaining weight Y muscular. Consequently, their bodies cannot tolerate intense exercise (either cardio or weight training). For this reason, ectomorphs must slowly Develop the intensity and frequency of your training routines, changing your exercise routines frequently to avoid training plateaus that can occur as the body gets used to a particular exercise routine.
The science of body types provides a road map for customizing a training routine to optimize muscle-building sessions. This, combined with the proper mindset, as stated above, will help anyone who wants to become a successful bodybuilder.