Setting goals

I was recently asked to write about the journey of training and dieting. While this seems like a rather arduous task, it really isn't. In a way, bodybuilding is somewhat similar to business. You need a vision ( of yourself) and a strategy as to how to get there.Do you have body parts that lack? Do you want to add another 15 lbs of muscle?
From there on you draw up a plan for 6 or 12 months and set the stage. As you go along ,you need to have smaller goals that are achievable within a 4 week time frame. ( upper abs coming through, bench up by 5 lbs etc). In my experience, athletes with a poorly laid out plan still do better than without one.
Another very important tool is visualization , you need to have a vision of yourself what you would like to look like. If that presents a problem, pick someone out of a magazine, or choose Tom Platz's legs, Arnolds biceps, Ronnies back ,Cutlers haircut :-) as your model.
Equipped with these tools, you should reach your potential!
Train hard,
Maik
P.S.: Attached is a pic from the Adlertraining bowling party,. I hope everyone had fun!

Are you really getting results?

With summer finally reaching  NYC and the Hamptons, the gym is a great opportunity to observe other trainees and their progress during winter since the summer crowd comes out of their hiatus in late May. I was working with clients all of Memorial Day weekend and was shocked by the discovery that many people look the same or worse year after year, despite working out.

one really has to ask: Am I getting stronger? Am i leaner?Is my diet in check? Can I handle a higher volume? If the answer to all of these questions is no, than the athlete has to take a good, a hard look at his training and diet regiment and make some significant changes.

nobody would put a car in neutral until the tank is empty, yet when it comes to training; this seems to be common place.

Don't be that guy/girl!!!

Train hard!

Until next time

Maik

Another day, another pump or how to overcome setbacks

Sitting in the subway after a grueling leg workout is probably as good a time as any to reflect on the mental pitfalls of our sport. So here it is, setbacks.
Every athlete in training is at some point in time with an injury, a stressful phase in life, a trip etc in short: training progress is being hindered or comes to a full stop. How to cope with a situation like that?
One has to remember that progress does not follow a straight line, very often it is three steps forward, one back.
So every rep,set, workout, meal is another brick in that house that you are attempting to build. Never give up, every day matters!
Keep training hard, Memorial Day is almost here!
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Not just bodybuilding at Adlertraining

Last weekend, I had the great pleasure to accompany one of my clients at her event; a triathlon relay the 2008 Aflac Iron Girl Las Vegas, my client was to cover the swimming leg. The race itself took place in Las Vegas, so at least warm weather was a given. The water , on the other hand, turned out to be freezing.
The total preparation time was only 10 weeks, but with a lot of hard work and willpower my client managed to hit all goals I had given her. She swam about 4-5 times per week, total yardage around 15000 y/week. In addition, she performed two weight training sessions weekly
The actual race day started around 5 am with a light warm up in the hotel pool, then it was on to the site of the race , Lake Las Vegas. The total starter field was around 200 starters including some pro-level athletes. After warm up, I felt pretty good about my client's abilities to place in the top third.
We went over some last minute adjustments and the race plan, then it was off!
To my great joy, my client posted the fastest swimming time of all the relays and her team won the event!
This called for a celebration dinner on Saturday, further triathlons are in the making. Stay tuned!

About my brother

Today subject will stray a little off the topic of bodybuilding. As some of my readers know, our beloved mother passed away right after christmas and things have never been the same ever since. My younger brother Jan is currently in the final stages to obtain his masters in sports at the University of Freiburg. So despite all this emotional turmoil, he managed to hand in his thesis and prepare for orals.
So whenever I don't feel like eating chicken and getting up at 530 am to train I remember my brother and think to myself: What's my excuse?
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Is it all worth it?

The New York winter can be quite hard on the psyche. It isn't so much the cold as it is the length and darkness. Getting out of bed at 6 am when its pitch black and going to lift with several layers of clothing isn't a lot of fun. Also, it is easier to gravitate toward " comfort foods" than a bodybuilding menu. After all, there aren't many  opportunities to show off your physique right now, so why bother? Is it really worth all the sacrifices?

In short: yes! Every meal, every rep sets me apart from those who cant do it. It makes me feel good about myself and life as such. Bodybuilding  is more than a sport , it is therapy, almost a religion. So keep on training and eating right! Besides, you wont be in shape for a July 4th bash when you start training on Memorial Day.

Strange exercises, are they the secret?

Another gym phenomenon that everyone at least witnesses once is some member, often being assisted by a trainer, is performing a bizarre and often dangerous looking exercise. Most likely, that poor creature is being misled in his or her belief that new is always better and this particular form of movement is a breakthrough. Well, not quite so. Bodybuilding hasn't really changed since 1950 , the basics still work . However, in our fast-paced world, new sales gimmicks need to be invented every month to fill magazines , websites etc. Don't get fooled by the hype, as Arnold Schwarzenegger said:" Consistency, not novelty is the key to success".

Stick to squats,they worked well for my legs.

" Das interessiert mich wirklich nicht" or I really don't care

This fabulous quote from a german soccer star was brought to my attention by one of my friends during a recent training session. The more I thought about it, the more it became clear that this is a great way to lead a bodybuilding existence.
Does that mean we should all become social retards? Not at all, but let's face it : bodybuilding requires a lifestyle that is somewhat uncommon and requires certain sacrifices(Why can't you eat like other people? Why won't you have a drink?). Truth to be told " normal" in our society very often equals unhealthy and it is sometimes necessary to take a stand. So in that sense, the next time someone asks you " Why are you so obsessed with working out? Why can't you be like a normal person?" just politely smile and think to yourself " Das interessiert mich wirklich nicht".

A new year.....

So 2008 is upon us, the gym is full of newbies and the news-years-resolution crowd is occupying the flat bench for 4 straight hours. One has to wonder, what is it all about? Are we as bodybuilders engulfed in a self-possessing act of vanity? Vanitas vanitatum omnia vanitas, as the bible puts it.
And yet, it is not an all meaningless physique cult. First of all, a bit of vanity can be healthy for the individual and the environment. Secondly, not only bodybuilders are vain, why else would John Edwards be getting 400$ haircuts?
But most importantly, bodybuilding is not just lifting weights and eating chicken with rice. It is also about interacting with people you have nothing in common with but the the love of the iron. Training is a great way to bridge social and cultural gaps, since it is the common denominator. You be surprised by the friendships you might build.
So keep training hard and save those newbies from doing 20 sets of curls and no squats!

Holidays and Bodybuilding

Now with the holiday season in full swing, it is very easy to get sidetracked in terms of training and proper nutrition. So the question arises: who can one enjoy the holidays and still keep a healthy physique?
First, proper planning will help. Schedule your workouts, if you are pressed for time you can cut the number of workouts and focus more on basic exercises
Plan your cheat days as well. Those could be the office Christmas party, Christmas day, Thanksgiving Day, New Year's. Reserve the cheating to those days and try to eat clean the remaining time so the holidays don't become 6 cheat weeks. On cheat days try to get a workout in or at least a walk ( nothing strenuous ). This will help burn some of the carbohydrates that might be still lingering around and keep your metabolism humming.
happy holidays!