Body Sculpt and Chisel, Bodybuilding and Intensive Exercise

Overload Training Principle

Universal

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Example, 12-15 rep range. Select a weight that can be controlled through the entire range of motion. In strict form, barely being able to complete 12 reps with absolutely no forced reps. Sufficient rest between sets will allow for the performance of the same number of reps in the following sets. When it is possible to perform 15 reps in strict form in all sets of this movement, it will be appropriate to increase the weight used until once again only 12 reps can be performed in each set using strick form with absolutely no forced reps.

A Professional Trainer will plan a program customized for your body condition and goals, then lead you through planned exercise routines and systematically chart your program and progress. Many Trainers are also trained in designing a customized nutritional program that will work with the fitness program.

The Overload Principle applies to all rep ranges including the 4-6 rep range and the 20-25 rep range. Each applied rep range has a different effect on the muscle group targeted.

Contraindications To All Forms of Exercise:

Joint pain; dizziness; nausea; rapid pulse; excessive sweating; extreme muscle soreness; cramping; chest pain. If you feel any of these, you should stop exercising and consult with your physician and Trainer.

Before undertaking any new exercises, it is recommended to first consult your physician and conduct your exercise routines through a professionally trained and certified fitness trainer.

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Sculpt and Chisel

We recommend that you consult your physician prior to starting an exercise program or increasing the intensity of an existing program. BodiesofStone.com is not liable for injuries or other conditions sustained resulting from the use of information made on this website which if applied are at users own risk.

Fitness

To build your body to be the best it can be requires an alert intuitive mindset. You must be aware of your thoughts and words in every 'now', make sure they are positive. Not only that you "can" do this, but you "will" do this. Begin to utilize different, expansive ways of perceiving your ability to accomplish your goals. If you don't get your mind in shape first, you will allow your outer world (family, work, relationships etc.) to slow you down, limit your progress or stop you. You must realize that you have never been enslaved by internal feelings or by outside circumstances. If you do this sincerely and without expectation of a problem, you will be amazed at the results. As you close the door of your lesser self, you open up the door of your higher potential to reach your goals For more guidance on getting your mind in shape check out our "Mind-Body-Spiit" section of this site.

The importance of body-mind-spirit fitness for your physical fitness

Our Overload Training Principle specializes in resistant exercises for one reason, to build lean muscle tissue, which permanently raise the metabolism. Lean tissue burns more calories all day long, even at rest. Aerobic exercise raises the metabolism merely temporarily. Our goal is to provide our clients with maximum, long-term results. We suggest you work with a professional trainer.

The overload training principle is our technique of choice. There are three rep ranges available to choose from, each has their own differing physiological results. Depending on the clients goals we would choose one of the three. We have the 4 to 6 rep range for anyone desiring extreme size and strength, the 12 to 15 rep range for any one desiring muscularity and tone, and the 20 to 25 rep range for any one desiring stamina and endurance.

In the overload training principle, in let's say the 12 to 15 rep range, your trainer will help you select a weight that causes muscular failure to occur at 12 reps. In time, when you are able to perform this same weight for 15 reps. Then increase the weight until once again muscular failure occurs at 12 reps, and once that weight is able to be done 15 times, once again, add more weight until you go to muscular failure at 12 reps. This applies to all three rep ranges, and is a sure sign of an increase in strength and progress.

Anyone new to this who has obviously not exercised in a while should go through a circuit routine which exercises the entire body all in one work out. We suggest you do one exercise per body part, for only one set, with a weight that would cause muscular failure to occur in the 20 to 25 rep range, with absolutely no forced reps or assisted reps.

EXAMPLE CIRCUIT ROUTINE:

One set of bench press, for 20 to 25 reps;

One set of lat pull downs for 20 to 25 reps;

One set of shoulder presses for 20 to 25 reps;

One set of squats or leg presses for 20 to 25 reps;

One set of calf raises for 20 to 25 reps;

One set of bicep curls for 20 to 25 reps;

One set of triceps extensions for 20 t0 25 reps;

One set of forearms for 20 to 25 reps;

One set of crunches for 20 to 25 reps.

This circuit routine will be done three days a week, one day off, one day on for only two weeks. The purpose of this circuit routine is to break the entire body in and accustom it to the future discipline of exercise.

All beginner circuit routines are always done in the 20 to 25 rep range.

After the initial two weeks of exercise introduction to the body, we would then begin isolating and separating the upper body workouts from the lower body workouts in a two to three day split program.

EXAMPLE THREE DAY SPLIT ROUTINE

Day one: 4 to 6 sets of bench presses, 4 to 6 sets of shoulder presses, 4 to 6 sets of triceps extensions.

Day 2: Off.

Day 3: 4 to 6 sets of lat pull downs (varying grips), 4 to 6 sets of bicep curls, 4 to 6 sets of forearm curls, two sets of abdominal crunches.

Day 4: Off.

Day 5: 4 to 6 sets of squats or leg presses, 4 to six sets of hamstring curls, 4 to 6 sets of leg extensions, 3 sets of calf raises on day five.

Day 6 &7: Off

Start over on day one.

The Overload routines are designed to provide participants with in depth physiological manifestation of the results sought for in the shortest and safest way possible. There is no magic bullet. Only through consistency and determination are these goals achieved.