Welcome to My Training Page


Ok let's start:

I train one day on - one day off to make sure that I am recovered from the last workout. I train about 3-5 times a week for about 30-45min each training session only, otherwise there would be the risk of overtraining. Overtraining is the athlete's worst enemy and it could became a nightmare if you don't know the principles of high intensity training. I am not in the gym to talk, I want results, so I go to the gym to train, to train only and it doesn't matter if a bomb is exploding around me, I will not loose my concentration to reach my desired goal. A typical workout day would look like follows:

I train the pull/push principle, so on one day all muscles which are involved for pushing- chest,shoulders,triceps and the next workout the muscles for pulling movements-back, biceps. My legs I train not so often, thanks to my genetics, they grow very easily and if I would train them regularly, I would probably look in a few months like Tom Platz.

• Back/biceps workout number one(I have two different workouts for each body part because one of bodybuilding secrets is the confusion principle - the muscle has to get no chance to adapt at only one training, you have to change workouts on a regularly basis.

• Deadlifts 140 kg for about 5 - 8 reps one set

• Chins one set to failure with added weights if needed or possible

• One arm dumbbell rows one set with 45 kg each arm to failure for about 6 - 8 reps

• Bicep curl on the hammer strength machine one set with 40 kg for about 6-8 reps till muscular failure

  
  Important:

  
  - learn the fine line between enough and too many, most trainees don't know the differences between quality and quantity

  - one set is enough for muscle growth, otherwise you over train and stop progressing. If you train for a month with the same workout ( probably the volume approach ) with no or less results - then stop it now. Learn to focus on one set to muscular failure and to give it all 100%.

  - train with high intensity, no jerking, no cheating, you have to make it on your own until you can't contract your muscle any more. This is the ultimate challenge.

  - avoid excessive aerobic training. Excessive endurance training can kill you. The human body was not built for such bullshit. Too much aerobics can cost you hard earned muscle tissue. Bodybuilding is training with high intensity, otherwise marathon athletes would have the same amount of muscles as the professionals.

  - find out you type of muscle fiber. i have nearly only white fast twitching muscle fibers so i have to keep the reps low for best results ( about 3-8 reps ). each set must be performed slow and in control, no jerking - bodybuilding is not weight lifting. - train muscles not for your ego, you are unique -- so don't train like someone else, find out what works best for you. If necessary ask a good trainer who knows bodybuilding and high intensity training. There are too many people in the gyms today who have no knowledge at all and they call themselves trainers. They have studied all the bullshit of the fucking fitness and wellness scene of today and that is the reason why there are so many unlucky people in the gym because these pencil necks don't want to help you really to achieve your goals - they only want to satisfy their neurotic ego while manipulating you.

  
  Something of my philosophies:

  
  Most intelligenct people who tried to workout seriously and want to get lucky have two problems about their the former introduction of their subconscious: they were told pumping iron is stupid, bodybuilding is bad and only for brainless machos. that is completly wrong. Training with weights is the most intelligenct way to live at all, it is a good thing, it makes you strong and healthy. Muscles are natural and beautiful by nature. So is the same with sex. Who told you that sex is dirty? Who says that sex is a sin? It is neither dirty nor is it a sin, it is natural as training too and it is also the best thing you can do. For the essential values of happiness and freedom you have to make yourself clear that training and sex are the ultimate goals for a full filling , happy and healthy life. But humans were told by politicians, church, TV and so on that sex is a sin, that it is dirty and training would make you stupid. That is all fucking bullshit. You don't have to feel guilty or worse about what you love - sex is good and muscles are erotic and good too. There is no need to hide. Be strong , be free, train like there is no tomorrow and enjoy the benefits of good sex. Then you can escape from this neurotic and stupid world.

  
  
  "Your Heart Is Free

  Have The Courage To Follow It!"