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In This Issue

1. Web Site Updates
2. The Mental Muscle of Weight Training by Dave Pacha
3. Stay Warm!

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This month's issue contains a special article written by my friend/training partner Dave Pacha. Dave usually just proofreads and gives the final OK for each issue of the Massivemuscle.net Newsletter. However, it's always nice to hear advice and opinions from more than one person, so I recruited him to help out.

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1. Web Site Updates

Added Link - Ripped Magazine has new articles on a monthly basis discussing various aspects of training. Ripped Magazine also has their own free e-mail newsletter.

Added Book - Gray's Anatomy is a great reference book to keep around for referencing the structure and functionality of the human body. It can be purchased through Amazon.com for $11.65 plus shipping. Click Here

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2. The Mental Muscle of Weight Training by Dave Pacha

Most of us don't really give it much consideration. We change into our workout gear and head for the weight room for another session of lifting. We lift and say, "that was okay" and head home or to work. We worked out, but was it really a good workout?

In order to get a great workout, it has to start earlier than once we set foot in the weight room. What I mean is you must prepare yourself mentally to have a great workout. Mental preparedness is vitally important to everyone who lifts. Not just advanced lifters, but the novice ones as well. We can prepare our bodies physically by eating healthy, taking supplements and getting plenty of rest, but focusing our mind on the task of lifting is crucial also. Perhaps mental preparation is the most important part of weight training.

How many times have you done this? It's been a pretty hard day at work and you say to yourself, "Man, I just don't feel like lifting today! It won't hurt anything if I just skip it." Sound familiar? We've all done it. What separates the dedicated weight trainers at this point is their mental outlook toward lifting. It's sort of like the wall that you hear runners coming up against. You realize it's there and you say to yourself, "I will continue." You just have to go ahead and do it because the next day will be different and you'll be happier you did.

For those of you who are just starting or have been at it just a short time, set small goals for yourself. Don't try too much too soon. That is the number one reason why people fail at weight training. They don't see 48 inch chests and 18 inch biceps in three weeks, therefore they think it's not working. Do not set yourself up to fail by expecting too much too soon! Keep your mind focused on comparing your achievements against your goals and starting points. Don't compare yourself to the 250-pound bodybuilder who has trained for 10 plus years. 

Tell yourself at the beginning of each day when you get up, "Today is my leg day and I'm going to really have a great workout." Try to remind yourself at least twice during the day what you are going to be doing in today's workout. That way when you step in the weight room you have been preparing yourself all day.

Those of you who have been lifting for some time already know the importance of getting mentally ready. Although getting ready for weight lifting is not exactly the same as getting ready for a football game, it does entail its own unique aspects. Each set calls for concentration, each rep needs focus. Without focus on each rep, you are just going through the motions. You have to focus on how well each rep looks and feels, each contraction you squeeze. When your mental outlook is focused, each rep feels good, and pays you dividends and you know it! Each set you do makes you hungry for the next one, and that is the love of weight training. When you are mentally focused to the point where you cannot wait to get in the next day, you know you are on the right track.

Remember, it's not just about going into the weight room and lifting. Being mentally ready to lift is vitally important. Prepare yourself from the start of the day. Remind yourself several times a day what it is you are focusing on. And once in the weight room, concentrate and focus on each rep and set. The success you achieve will be truly satisfying.

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3. Stay Warm!

This is a lesson I have learned very well over the last couple of days. Our local weight room is in an old building that still uses a boiler as its heat source. Well, they are putting in a new boiler this winter, but it's not here yet (and the old one has already been taken out!). Here in Iowa, the last few days have had high temperatures in the mid 30's. Needless to say, it's COLD in the gym and very hard to warm-up. Basically, it almost completely ruins a workout.

The first couple days I forgot and wore my normal tank tops (duh...). I could not get my muscles to warm-up. My joints ached the entire workout. I left the gym feeling like I had done nothing at all. Finally, I went to Wal-Mart and bought thermal shirts and a stocking hat. I wore fleece jogging pants (which are very warm), a long sleeved thermal top under a t-shirt and my stocking hat. I warmed up as quickly as I normally do in the summer. My joints did not ache. I had a great workout.

Getting your body and muscles warmed up is as important as keeping your muscles stretched. The two are actually related. Think of your muscles as rubber bands. They will stretch much easier when they are warm. Keeping warm will also help you avoid injury. When warm, your blood will flow freely throughout your body (especially the muscles being worked) and your joints will remain loose and flexible.

So, sure I looked strange, but I was the lone warm guy in the gym and my body rewarded me with a strong, pain free workout. My philosophy is: "Do whatever it takes. Bodybuilding is all about bettering myself, so I will do whatever it takes to achieve my goals."

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I am very happy with this month's newsletter, and I hope you have been, too. We have covered two very important, but scarcely discussed topics which will help you immensely in your weight training. Please put these ideas to work and see how you respond. Get warm, stretch constantly throughout your workout and focus, focus, focus.

Jon Miller

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DISCLAIMER:
The suggestions and opinions in this newsletter are based on my personal experiences. Obviously, not all diets, supplements or training routines work the same for everyone. The objective of this newsletter is to provide you with the knowledge that will help you find what works best for you. You should always check with your personal physician before starting any exercise programs. All of the companies, products and websites I suggested are also from my own findings only.