I've heard many answers to this question but will long term rest periods help with body growth? (for example from a week to a month). The answers I've heard and seen include:
> Yes it helps break through the plateau
> Yes to prevent your body overworking
> No because you will get weaker and shrink
Even professional athletes have rest periods to help their body recover.
I only rested for 2 days after my competitions from August 2012 (NABBA-WFF and IFBB).
Research articles and academic texts have concluded that you will lose 5% of lean mass per week after a week of no resistance exercises..
Based on what I've learnt we should keep training until some form of discomfort/injury requires you to stop. But I would like to see other opinion's on this :D
In the view of many people the bodybuilding lifestyle can be very anti-social, dull, or very difficult. They ask how I manage through this lifestyle coming from a life of partying every weekend, alcohol, eating whatever, and staying up very late.
I always reply "There are people out there competing and working just as hard or harder than I am. I take every little bit that counts, including training, sleep and food. The small rewards such as junk food, drinking etc will never compare to the massive reward in the long-term. If you have the will power and determination to avoid those temptations that get in your way then you will get nothing but respect." As Flex Lewis says "I'd hate to think that slice of pizza cost me first place".
I never neglect my family and friends. Although I don't go out with them as much during the night or enjoy the same meal, I still hang with them through the day True friends always understand and support what your doing and never bring you down.
My first recent competition at NZIFBB Auckland Championships was an interesting one. It was the first proper bodybuilding competition I have competed in. I felt nervous a couple of days before the competition because I had no idea who I would be up against and I did not know whether or not my body is ready to be up on stage. But once I got there, the process was quite straight forward and I enjoyed going up against my competitors. Even though I didn't get in the top 3 it was a great experience.
However, I must admit that I found NABBA WFF more exciting. It was 100% bodybuilders (IFBB had only about 10 male bodybuilders competing and about 40-50 men's physique... might as well be a model show with a cat walk...). Everyone is very helpful and it is a good way to get in touch with others with the same mindset.
Overall it is a big challenge and step to go up there on stage in front of many people. But I had so much fun. I would recommend anyone should give it a go
The body uses 3 energy systems in the following order:
1. Anaeroboic Phosphogen - Normally used up in 10sec sprints and doesn't require oxygen. Consists of ATP and creatine phosphate (hence why creatine is handy to have as a supplement to create more ATP).
2. Glycolysis - Utilises glucose (carbs) to produce ATP. Normally used up in 2-3min of exercise.
3. Aerobic - Initiated after 2-3min of exercise. Utilises carbs and oxygen (leaves lactic acid as waste product). When carbs is depleted the body utilises fat as energy. When fat is used up protein from muscle fibres is then used.
Carbs is stored in the body in 3 ways:
> Blood Glycogen - 40cal
> Muscle Glycogen - 1600 cal
> Liver Glycogen - 800 cal
So something to think about when losing weight. However for muscle gainers, it is absolutely important that there is carbs replenished in the muscles for them to grow.
A lot of people ask me this at the gym. How do you get abs bro? I heard this so many times and the answer never changes "Its all in the diet. You can work as hard as you want but you will never see them if you don't get rid of that fat covering it. Everyone has abs. I only train them once or twice a week. Ask any bodybuilder or personal trainer, they'll say the same thing".