After having enlightened you with some information on nutrition and supplements, that leaves me only with training information left to give.

By: Big Cat

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After having enlightened you with some information on nutrition and supplements, that leaves me only with training information left to give. It's something I've pondered more than once, how to make training effective for everyone. On the one hand you have all these cuckoo ideas thrown out there by the likes of Mentzer and Parillo that certainly do work, but only for a percentage of people.

On the other hand you have magazines publishing yearlong training programs that do not even take into account the weak points, experiences and proper rep ranges that an individual has or needs in order to grow. What I wanted to do was create a program that would help all, or almost all people to reach their greatest goals in muscle gain and fat loss. But how can I know what a person needs if I don't know him or might never meet him? The answer was logical: I can't.

So I had to come up with something else. A means of letting you figure out what is best for you. This is why this program is rarely effective immediately. It takes the development of a bodily instinct that could take a few weeks, months and in rare cases years. But that it works is no longer an issue.

I related my idea to my long-time mentor Prof. Dr. Michael Provost. He has been my guardian angel in my short career. He helped me set up tests to prove and improve the efficiency of what I came up with. A fairly large scale test in several gyms, uncontrolled circumstances apart from the nutrition. We equalized the nutrition for all participants according to some of Dr. Provost's ideas, ideas that have influenced my take on nutrition and supplementation over the years as well.

So I can't take all the credit for the work I'm producing here. The idea and most of the concepts were my own, but I couldn't have done it without the help and resources I was provided with.

The system would have to be comprehensive and simple. It would have to be a total package of all the options that have worked in the past. It would lean on good nutritional habits and plain rules, but leave a lot of room for personal adaptation. To give you the options for adaptation, I realized I would need a lot of space.

This article series is a sneak preview of the system and isn't complete yet. What it comes down to is that most of the things presented here are not new. They are either common knowledge, insider tricks or methods forgotten a long time ago, combined to give you a complete overview of your possibilities.

Next to that I would have to undo a few popular myths that have circled the world of bodybuilding too. So this enormous collection of bodybuilding truths, of which I'm going to give you a grasp, was dubbed I.C.E.

This Enormous Collection Of Bodybuilding Truths Has Been Dubbed I.C.E.
+ Click To Enlarge.
This Enormous Collection Of Bodybuilding
Truths Has Been Dubbed I.C.E.


Series Listing

What Does I.C.E. Stand For?
What Does I.C.E. Stand For?

Each letter is the beginning letter of one of the three golden rules of my philosophy. When thinking about bodybuilding every success can be reduced to succeeding in one of these three rules. I.C.E. stands for Intensity, Consistency, Efficiency.

[ Find Out What I.C.E. Means ]

The Sets And Reps Of It!
The Sets And Reps Of It!

With the idea of I.C.E. freedom of choice in the back of your head it's time to set out on a program outline that will work for you. To help you, I've gathered all the info I could get on training habits that will be of most use to you.

[ Check Out The Sets And Reps ]

The Keys To Success!
The Keys To Success!

Learn the keys to success in bodybuilding, getting fit and staying that way! This article details patience, the pump, motivation, range of motion, free weights vs. machines and more!

[ Learn The Keys To Success ]

A Question Of Intensity!
A Question Of Intensity!

Despite the overwhelming proof to the contrary, some would still have you believe that intensity is all about the weight you can lift. This is a total myth that has haunted our sport for years. You have to lift big to get big.

[ Learn What Intensity Really Is ]

Exercise Cycling!
Exercise Cycling!

This is going to be a short article, sort of as an additional remark, for when you start putting together your workout. Exercise cycling is a collection of different approaches I use to provide variety in to a muscle.

[ Learn How To Vary Your Workouts ]

Progression Of Training!
Progression Of Training!

You start as a beginner and progress until you are an advanced bodybuilder. How do you know where you are right now? What should you do during each stage in between?

[ Learn How You're Progressing ]

Training The Shoulders!
Training The Shoulders!

The shoulders are the key element in building an impressive physique. Every element holds its own in the whole that forms the amazing bodies that bodybuilding.

[ Check Out These Shoulder Exercises ]

Training The Back!
Training The Back!

Wide shoulders are the first element of an X-frame that makes for the superior view in a front relax pose. Nothing screams "I'm a bodybuilder" than a wide and impressively designed back.

[ Check Out These Back Exercises ]

Training The Chest!
Training The Chest!

Slowly but certainly the focus when training the body has shifted from muscular shoulders and a tiny waist, to building a chest that resembles the armour of a mythical soldier.

[ Check Out These Chest Exercises ]

Training The Quadriceps!
Training The Quadriceps!

But you know what looks really stupid though? A guy with 18-inch guns, a barrel-shape chest, flaring lats and cannonball delts that suspends his body on toothpick legs.

[ Check Out These Quad Exercises ]

Training The Hamstrings And Calves!
Training The Hamstrings And Calves!

It may look like the quads are all there is to leg training you'll notice that the quads hardly equal the only muscle on the leg.

[ Check Out These Hamstrings And Calves Exercises ]

Training The Biceps!
Training The Biceps!

When someone asks you to flex, what do you do? You immediately roll up your sleeve and flex a Bi. A lot of the attention that was formerly on shoulders may have shifted to chest, but none of that has taken away from the fascination with the biceps!

[ Check Out These Biceps Exercises ]

Training The Triceps!
Training The Triceps!

Many people consider the biceps the what-all of arm training. When someone asks you to flex your arms nobody will give them a triceps shot.

[ Check Out These Triceps Exercises ]

Training Arms Synergistically!
Training Arms Synergistically!

This section of training does provide several benefits and it is a practice that is gaining a lot of popularity. Combining the bceps and the triceps gives the same great results, and according to some even better, than training them separately.

[ Learn To Train Synergistically ]

Training The Midsection!
Training The Midsection!

So you've managed to build a respectable X-frame. Now what? Well, why do you have an X-frame? To focus visual attention. And since attention is eventually always drawn to the center, that means you are putting your midsection on display.

[ Learn To Train Your Midsection ]

Training The Trapezius!
Training The Trapezius!

So you've got a gigantic chest, you've built cannonball delts and your lats stretch so far your 20-inch guns can't reach your side anymore.

[ Learn To Train Your Trapezius ]

Training The Forearms!
Training The Forearms!

Strong forearms show people you are serious. Nothing forces someone to give you respect as a firm grip when shaking hands. It screams: Don't mess with me! And you have to admit that the striations in the forearm look pretty cool no matter what.

[ Learn To Train Your Forearms ]

Safety And Coping With Adverse Conditions.
Safety And Coping With Adverse Conditions.

Find out how to prevent injuries and stay healthy and find out what to do if you do get injured. These tips could save you a lot of pain.

[ Learn To Train Safe ]

Anabolic Nutrition!
Anabolic Nutrition!

Find out how to prevent injuries and stay healthy and find out what to do if you do get injured. These tips could save you a lot of pain.

[ Check These Anabolic Foods ]

How Natural Are You?
How Natural Are You?

Being natural does not just translate in staying out of illegality, it means you have to apply a natural touch in nutrition, supplementation and even training. Oh, and sleep of course.

[ Find Out How Natural You Are ]

Listening To Your Body!
Listening To Your Body!

Learn about breathing, time under tension, lifting in a natural arc, compound movements, isolation movements, increasing strength while decreasing risk of injury, strength-size relation and much more!

[ Find Out What Your Body Is Saying ]

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The I.C.E. Training Program!
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