The importance of Tracking in bodybuilding. By Damien Botte Noyan

The importance of Tracking in bodybuilding

By Damien botte noyan

Knowing your body: This may be one of the most the most important tools to bodybuilding success. Keeping track of what you do may help greatly towards this. 

Many beginners in the sport tend to follow the general guidelines offered from the multitude sources of information out there, through coaches, books, videos, online videos, websites, online forums, magazines and so on. While all these general principles of bodybuilding are normally sound, the results produce from their application will tend to vary from one person to the next. For this reason, when someone decides to take his/her body transformation to the next level, an important part of the process is to learn how one’s body react to exercise and nutrition.

“As a bodybuilder, your success/failure is determined by your individual effort, commitment, dedication, determination, etc.…”

It is also important to note that because of the individual nature of the sport, the results obtain through training and nutrition will also be determined by the uniqueness of person. Each individual has different genetics and will respond differently (to a certain extent) to diverse training and nutritional regimen.

  

Why do I need to learn how my body reacts to exercise and nutrition?

The answer to this question really depends on how much results someone wants out of his/her bodybuilding journey. As mentioned above, the general principles of bodybuilding will yield results. However, when chasing a particular goal (e.g. lose x% of body fat), one will need to know how his/her body reacts to the different training and diets they do, so that they know they are on the right track. This knowledge helps analysing what has been done, what results were obtained and also helps define what needs to be done ahead to move closer to the goals. This is especially more important for those bodybuilders who want to compete. This learning process is a not an easy one but once mastered, one can have a good idea of what to do to get the results he/she desires. One of the methods that can be used to learn how one’s body react is through record keeping or journaling.

What do I need to keep record of?

Since bodybuilding involves training and nutrition, the best thing to start tracking would be both training and nutrition. Eventually, once someone is comfortable tracking both training and nutrition, they can even take it to the next level, where they keep a complete journal of their bodybuilding journey. This can include other stuff like how they were feeling during their workout, outside the gym (in terms of mindset), if they have been sick, how much sleep they are getting, etc. The journal is really a collection of data on the individual. This data can become particularly useful later on when being reviewed so that the person can learn what works and what does not work. For example, one can track their mood on the day following a cheat day, to see how it also affects their training on the next day.

Tracking your workout:

There are various reasons to track one’s workout. Below are a few of those reasons

Remember the appropriate weights to use when doing an exercise

-     When asking someone for advice, the person giving out the advice will have more data from which to base their advice. Tracking the progress made in the gym

How this may help progress in training?

One of the basic principles used in bodybuilding is that of progressive overload.  This principle refers to the process of gradually placing the body under increased stress from exercising. The aim behind it is to continually make gains (in terms of muscles or strength) from exercising, despite the attempts of the body to adapt to the stresses it is put under. In the gym, one of the best ways to apply progressive overload is to increase volume. Since volume is basically defined as number of sets x number of reps x weights, increasing volume is done by increasing one or more of these three factors; 1) weight, 2) number of reps and 3) number of sets. By tracking those three factors for each workout, one is able to make sure that volume is increasing and by how much. This allows tracking plateaus and also guiding someone when using cycles in their training (that is moving from a heavy workout to a lighter one, while keeping volume high).

What do you want to track during a workout?

Basic tracking:

•       Name of the exercise
•       Number of sets
•       Number of reps
•        Weight used on each set

The table below shows basic tracking

Exercise Log		Date:
Exercise	Set 1	Set 2	Set 3	Set 4
Example: Flat bench press	15 x 50kg	15 x 50kg	15 x 50kg	12 x 60kg
Example: Dumbell flyes	12 x 15kg	12 x 15kg	10 x 18kg

A sample email conversation that I had with my nutritional and training advisor Vic Goyaram, highlighting the importance of "tracking" 

Other things that can be tracked during a workout:

• -      Warm up routine (if it is not an exercise being tracked)
• -      Mood before workout
• -      Mood after workout
• -      Pre workout supplement used (if any)
• -      Notes on individual exercises (e.g. press behind neck is causing shoulder pain)
• -      Stretching done
• -      Time spent working out
• -      Water intake during workout
• -      Other notes (e.g. what music helped to boost the workout, time spend checking     out yoga class next door… lol)

As mentioned already, all this is aimed at gathering as much information as you can about yourself. Once you do so, you can review what works and what does not and use the information to help maximise the results you get from each workout.

Damien is a Mauritian who has settled in Canberra, Australia. Bodybuilding is his passion since his days in Mauritius. He aims to make his competitive debut in natural bodybuilding at the INBA Canberra Natural Physique Championships in 2015. He is one of the most avid followers of Bodybuilding Mauritius since we went online.  

THANKS FOR THE ARTICLE DAMIEN

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©,2014, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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BODYBUILDER PROFILE & ADVICE: VARUN BOODHUN. BY VARUN BOODHUN.

BODYBUILDER PROFILE & ADVICE

 VARUN BOODHUN

I chose bodybuilding: the sport of Gods

PROFILE

Name: L. Varun Boodhun

Age: 22

Weight: 82 kg

Height: 1m 66 cm

Gym: Sandokan Barbell Club

Years in bodybuilding: 2

Achievements: gain of 22 kg in 2 years

Occupation: Final year LLB (Honours) student at Middlesex University. 

                         Former student of St. Esprit College

Goals: to compete in Mr. Quatre Bornes and open a Strongman Camp

Favourite bodybuilders (Local and International): Denis Ayen, Franco Columbu

My favourite bodybuilders are Denis Ayen (Mauritius) and Franco Columbu (USA via Italy). 

Typical daily diet: 

06:30: Whey protein 

07:00: muesli

10:00: Bread and any protein source (meat, chicken, fish) and greens for the fibers 

13:00: Same meal as 10.00

14.00: Whey Protein

16.00: Any food with high carbs

16:30: one shot of black coffee (gym from 17.00 to 19.00)

19:15: Post Workout Shake: 33 g oatmeal powder, 400 ml milk, 50 g whey protein, 1 banana, 1 spoon peanut butter all blended together

20.00 Dinner: Pulses or beans, salad and any source of protein

23.00: milk then sleep

Favourite supplements: I don't go for fancy brands, so any whey protein with the sufficient nutritional basics is good for me. And I do supplement with creatine monohydrate every now and then.

CURRENT TRAINING PROGRAM

Monday: Chest& Triceps

Gironda Dips 4 sets of 10

Inclined DB Press 4 sets of 6

Decline DB Press 4 sets of 6

Peck Decks: 3 sets of 15

Cross Overs: 3 sets of 15

DB Pull over: 4 sets till failure

Triceps Pushdown: 3 sets of 10

Skull Crushers: 4 sets of 6 (heavy)

Close Grip Bench Press: 4 sets of 6 (heavy)

Bench Dips: 3 sets to failure

My triceps were built with pushdowns, skull crushers,
close grip bench presses and bench dips

Tuesday: Back& Biceps

Weighted Pull Ups: 3 sets of 8

T-Bar Rowing: 4 sets of 6

Lats Pull down: 3 sets 12-15 reps

Seated Rows: 3 sets of 12-15 reps

One Arm DB Rows: 4 sets of 6

Deadlifts: 6 sets of 6

Shrugging: 4 sets of 6

Barbell Curl: 4 sets of 6

Scott Curl: 4 sets of 6

Inclined DB Curl: 3 sets of 8

Hammer Curl: 3 sets of 8

Back is hit hard with a mix of heavy (6-8 reps) and light (12-15 reps) sets.
I do a second workout for the back later in the week using compounds only. 

Wednesday: Legs

Half Squat: 6 sets of 6 (heavy)

Front Squat: 4 sets of 6

Sissy Squat: 4 sets of 10

Horizontal Leg Press: 6 sets of 8-10

Good morning: 4 sets of 12 (Light weight to avoid over working the lower back)

Lying Leg Curls: 4 sets of 6 (heavy)

Barbell Curls, Scott Curls, Hammer Curls and Incline curls
helped me carve solid biceps 

Thursday: Shoulders

Military Press: 4 sets of 6

Alternate DB Shoulder Press: 4 sets of 6

Bent Over Lateral Raise: 5 sets of 10

Upright Row: 3 sets of 10

Lateral Raise: 4 sets of 6

Front Raise (using weight plates): 4 sets of 8

DB Shrugging: 3 sets to failure

Friday: Compound lifts for Chest and Back

Bench Press: 6 sets of 6

Bent Over Rows: 6 sets of 6

Deadlifts: 6 sets of 6

Barbell Pullover: 6 sets of 6

Saturday: some legs training

Full Squat: 6 sets of 6

Angled Leg Press: 6 sets of 6

Standing Leg Curl: 4 sets to failure

Keeping it old school at the Sandokan Barbell Club with vertical leg presses

Variety is the key

I am experimenting with changing my intensity techniques every two weeks, and this week I tried rest pause. So for all exercises, I lifted roughly around 85% of my 1 rm and lifted the weight in a two way stage; like for instance if I had to perform 6 reps, I performed 4 reps, paused for 10 seconds and then performed an additional 2 reps. 

I train forearms and calves everyday

You will notice that I did not include forearms, calves and abs in any workout. This is because I do forearms and calves every day. Why forearms and calves every day? Because I believe that these are the two muscle groups in our body which goes through maximum tension throughout our daily activities. And for me, training them on a specific day do not hit them that hard. I have quite good forearms so I don't go insane with them, just wrist curls (palms up and down) and reverse wrist curl (but I do only one of those exercises a day). As for the calves, they are my weakest body part. But my recent approach is working miracles to them. I train them everyday to the point I feel them begging for mercy! They are always sore and they are getting bigger. I don't do the same calves workout for two consecutive days. I change the workout each day and change the intensity technique; for  example, on Monday I started with seated calf raise with 5 drop sets to failure, followed by Donkey Calf Raise with 5 drop sets to failure. On Tuesday I started with Leg Press Calf raise 4 sets of pyramiding, begining with 15 reps and ending at 6, followed by standing calf raise with the same pyramid approach. Finally concerning calves, which will look absolutely funny to a lot, but I don't give a crap since it is working wonders, I train calves shoe-less and throughout my calves workout, I walk on tippy toes (when looking for weights etc), and I am always stretching them (between each sets). When you feel your calves begging for mercy, fry them for a few more reps ;)

I train forearms every workout. It works for me

As for abs, I train them on Mondays and Friday and keep it simple: Hanging Leg Raise, Lying Leg Raise, Sit ups and crunches. Then look up for a gym where there is a trainer. Having a trainer monitoring you from the beginning is extremely important, I did not have that luck, and for 4 months I was being a fool in my first gym.

My warm up consists of an 8 mins dynamic workout and 5 mins of twist using a stick.

How I used to look prior to lifting

My Advice to beginners

Congrats for choosing the sport of Gods

My advice as to a beginner. First of all congratulations my friend, you have chosen the sport of Gods. As for training, you should never be greedy but don't be a sheep as well. What I mean to say is don't let others establish your limits, find them and always keep pushing till the limits, but don't be greedy and exaggerate. I believe the Joe Weider program for beginner is a good one, just one change that may turn out to be useful is to substitute the Bench Press with Gironda Dips, I personally think the Gironda dips is a better chest building exercise. Don't be afraid to lift weight, but don't lift weights that will hurt you, like I said earlier, establish your own limits. Don't feel depressed if your progress is slow or that your friend is progressing faster than you. It doesn't matter how fast others are progressing, what matters is that you are progressing, even if it is a slight progression, if it is present then you should not worry. But before starting to lift, I think you should first of all do a complete medical checkup of your body. Record your weight and body fat. Establish where you are and what you want to become; either lose weight or gain weight.

Nutrition and supplementation: I know it will seem like supplement makes the bodybuilder (been there done that) but that is sooooo untrue! Supplements are important yes, but choose them wisely, and never rank supplement above nutrition! Establish a good meal plan first and then you may consider supplementing with a whey protein. But again, I won't advise you to go for labels and publicities, these are marketing scams.

 

As for motivation, you need to start loving what you are doing. Once you fall in love with lifting, then there is no coming back. Once a lifter, always a lifter. Last but not least, actually the most helpful advice is to regularly check bodybuilding Mauritius, it is updated regularly with excellent tips and instructions. 

 

Don't let others establish your limits, find them and always keep pushing till the limits

Join us for discussions on our facebook group

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©,2014, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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