EHS Feb Newsletter

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6. EHS TOP 5 weight
training
COMMANDMENTS
FOR 2012
Weight lifting, much like real life has rules by which you
should live by if you wish to live properly. The 10
commandments set out by God are also similar to the 10
commandments I am about to speak on; if you follow them
properly you will meet a higher power, which will be yourself
after following these commandments:
1. Thou Shall Train Ones LEGS
LEG TRAINING is very important. People love to focus on
their upper body and leave their legs out of their program
altogether. Who cares about big legs they say. Personally I
would like to have big legs, walking around with a large upper
body and chicken legs will make you a complete joke in the
bodybuilding community. Plus if you want big arms, you gotta
work your legs.
Your body grows proportionately with other parts. Want
another 2 inches on your ARMS? Well you need another 10-
20 pounds in your body as a whole. Where are you going to
put all this weight if none of it is going into your legs. Not only
that, but training your legs releases chemicals in your body
that makes all your muscles grow better. So that means get
in the gym and start squatting today!

7. 2. Thou Shall Not Overtrain Thy Muscles
OVERTRAINING is probably the most common mistake
new weight-lifters make. Make sure you aren't one of them.
People have it in their heads that the more they train, the
more they grow. This is a hard idea to get out of people's
minds. The idea does make sense, but unfortunately it is
completely incorrect. You grow outside of the gym, not in
the gym. In the gym you are merely tearing your muscles
down. This doesn't make them bigger; the healing process
makes them bigger. It's the eating and sleeping that will
make you huge, not being in the gym.

8. 3. Thou Must Consume A Whey Protein Shake
Immediately After Each & Every Workout
Immediately after a workout is a very important time for
muscle RECOVERY. Your muscles have just been damaged
and they are trying to recover and they need the proper fuel
to do it. Eating is important, but eating the right thing is what
matters most during this time. Your body needs carbs, so
something like Gener8 Vitargo would be a good idea. Also
during the same time, or very shortly after, you body will also
need protein. Your best protein source during this time is
WHEY PROTEIN because it is the quickest absorbing
protein by your body.
Other sources of food, such as chicken or tuna or something
are slower to get to your muscles. There are many different
kinds of PROTEIN. Casein is used before bed because it is
slow absorbing, whey is the after workout protein, and egg
and soy protein I never use at all. I have nothing against
these proteins I just have no use for them. I do eat eggs, but
I do not take egg protein powder. Many studies have been
conducted showing the great benefits of having a protein
shake after a workout. I'd recommend it to everyone.

9. 4. Thou Shalt Not Commit Gym Idiocy!
There have been many articles written on proper GYM
BEAHVIOUR lately so I won't go in to great detail about it
here. But the overall idea almost always can be summed up
with the following tips: Don't make excessive noise (by
screaming, slamming/dropping weights) Wipe up sweat!
Don't hog equipment Don't talk on cell phones/with anyone
excessively in the gym DO NOT fill up WATER BOTTLES
when people are waiting to drink.
5. Honour Thy Dumbbell, Barbell & Machine
Don't stick with any one piece of EQUIPMENT. Use them
all, and that includes machines. There is nothing wrong with
occasional use of machines. They isolate the muscle you
are trying to hit much better than a dumbbell can. The only
thing wrong here is that you don't need to isolate the muscle
all the time. You need to build on those stabilizer muscles or
you will never get strong. Use machines, dumbbells and
cables all in your workouts to add the variety that your body
needs in order to grow.

10. 6. Worship No Other Advice Except Mine... (yeah right)
Never listen to just one person's opinion on
anything, especially when it comes to weightlifting. Weight-
lifting involves to much personal taste for you to follow
someone else's ideas. You need to find out what works for
you. And it's always the case that you'll find something
pointless that other people love and others will hate
exercises you like. Try everything a few times and see what
really works for you.
7. Thou Shall Not Complain About Being A Hard Gainer
Being a hard gainer is a term that gets used a lot. But it's just
an excuse for a lot of people. People whine that they can't
grow because they are hard gainers, and it's just not in them
to be strong, but some of these people are just making
excuses to be lazy. Try harder, eat more, and train well. Size
will come with time. Don't dismiss yourself as a hard gainer
all the time, building muscle is hard for everyone, you need
to work at it.
8. Thou Shall Rest Adequately
REST is very important to bodybuilding. You don't grow any
muscle in the gym. You only grow outside the gym. You need
to give muscles time to recover from the damage you did to
them in the gym or else overtraining may set in.

11. 9. Thou Shall Eat Properly
Just like resting properly you must EAT properly. Your body
needs fuel in which to grow. You can't fill your body with chips
and coke and expect it to grow muscle. You'll grow a gut, not
a bicep. You need high amounts of protein, at least a gram
per pound of bodyweight you have.
Also make sure to spread your meals out over the day. You
need more than the typical 3 meals a day, try for 5 or 6.
Spread them out, it keeps your metabolism high, which is
always a nice thing. Plus spreading your meals out means
that your muscles get a steady supply of nutrients over the
entire day.
10. Thou Shall Not Quit!
You won't grow if you don't TRAIN, that is one thing I know
for sure. Don't give up after a few weeks of training if you
aren't seeing the results you need. Bodybuilding takes
time, an entire lifetime to be exact, the longer you do it, the
more results you see. But quitting means you lose it all.
Bodybuilding really gives meaning to the phrase "if you
don't use it, you lose it". Keep going with it. There is nothing
wrong with taking breaks to rest the muscles, a lot of people
take a long weekend off here and there, or a week off.
But don't quit for a summer or stop for months on end just
because you are feeling lazy, you'll lose all the work you put
into yourself, which seems to me like such a shame. Keep
going to the gym, and keeping growing, if only it were that
simple, but hey, it's a good start.
GOODLUCK and train hard in 2012!!!!