Bodybuilding
Bodybuilding is a side-effect of something more. Like Confidence, or Happiness, or Success, it will ensue from pursuit of things that seem just out of your reach.
The Big Three
The workout consists of three complementary exercises arranged in a way that I don’t have to stop.
Combined with dancing, which in this context is a form of stretching that doubles as a cardio workout.
Good examples of fine workout songs are Blade’s Blood Rave for fast cardio and Blanco Brown’s The Git Up for rest and some stretching.
I find it really helpful to add sugar to my workout water, but I am sure candy works just as well. Sweetened water (sometimes V8 tomato juice) and good music are the two things that I find most helpful during my routine.
In weight lifting there maybe difficult discomfort 5 – 10 lifts into some routine, then you switch to some other exercise (for example from Standing Dumbbell Curls to Overhead Shoulder Press where your biceps rest while you perform the shoulder press), you never sit, you never lie, you use both arms, both legs, you don’t stop to rest. If you need to stop then your weights are too heavy, and your workout is not working out.
Start in the beginning, come to the end, and then stop. Start with 3.5lb per hand, even if out of humility, even if just to remind yourself that you always start in the beginning, and you always finish what you start.
Dress for Confidence and Joy
Hit Every Beat
There is no struggle because of music, the parts of your brain that are telling you to stop are weak. They are weaker than the beat of drums, they are weaker than a pretty song.
Workout to the beats of songs, here is a player I eventually settled on: Professional MP3 HIFI Music Player it costs US $24.80 it is OK, I think. It does not seem Professional, I think it is just because phones are really good these days.
The Music Player
Distraction free with easy to push control buttons and large accessible volume knob.
Interval Timers
If you need precision use this tool to get a BPM on a song to make a playlist, and if you are still having difficulty with non-stop exercise despite a chain of slow songs, then use a computer to keep track of your rests. I used an Interval Timer from https://www.gymboss.com/
Keep lowering that rest period until no rest is needed in your routine.
The Timer
Interval timer will vibrate on start and stop of both exercise and rest. It will count down the number of exercise-rest sequences. By gradually lowering rest period and increasing exercise-rest sequences you will easily increase your endurance.
Avoid Counting
Your body will trick you into stopping too early if you rely on counting. Interval Timers remove the distraction of constantly asking "Is it enough", and help you switch to "I will make it to the end".
Use the beat of songs to further distract yourself from quitting. You will not gain endurance if you stop when your body begins hurting, you have to signal your body that is has to adapt because there is no stopping.
Remember, you must signal your body that adaptation to exertion is required. You must not allow your body to force you to stop as that will void the exercise and your body will not receive any adaptation signals.
No adaptation signals, no change to your strength and endurance.
Back Pain
Significant Injuries are more likely if you lift heavy. If you lift heavy a few times, your muscles will not be in a flexible enough state to handle it. Eventually you will pull a muscle, hurt yourself. If you lift 5lb 10,000 times, the chances of getting hurt are much lower. Back pain is still likely to occur, you will need a proper bed, I use the inexpensive PragmaBed
The Bed
Raising your legs, raising your upper body, curving your spine will let your body rest. A flat mattress will attempt to straighten the natural curve to your lower back, in combination with lifting weights for prolonged periods, this is a recipe for disaster. You must let your back-muscles relax.
Electrolytes
While our cooling is superior, we do lose electrolytes while we sweat, you need to put them back in. V8 vegetable juice which contains both sodium and potassium is one way to do so, but always with wisdom and in moderation.
No Rest
Finally we arrive to the point where I explain why you can’t take days off. Think of your body as a good horse to your mind. Take two horses with muscle atrophy, one walks ten steps three times, every other day weekends off, the other trots for eight and half hours every day for many years, no day off. Which horse would you bet on, which horse would have more muscle, which horse would live healthier?
Playlist
I change my playlist daily, here are some examples.
Choreography (choreographers tend to pick amazing songs).
Labrinth - Mount Everest - Choreography by Erica Klein
Vocal Ideas
Perhaps some of you may find working out with vocals easier, if so then the Backyard Sessions come to mind.
Lilac Wine
Jolene
Meowmix vol. 1,627
Blanco Brown: The Git Up
Taylor Swift: Shake It Off
Psy: Gangnam Style
Davay: Tri Poloski
XS Project: Bochka Bass Kolbaser
Lil Nas X: Old Town Road
Pitbull: Timber
Ciara: 1 2 Step
Lorde: Royals
Fort Minor: Remember The Name
Imagine Dragons: Believer
Macklemore: Can’t Hold Us
Billie Eilish: Bad Guy
Kesha: Blow
Beyonce: Single Ladies
Cascada: Evacuate The Dancefloor
Blade: Blade 1 Vampire Dance Club Theme
Smile: Butterfly
Infernal: From Paris To Berlin
XS Project: Expressway
Charlie Puth: Betty Boop
Caravan Palace: Wonderland
Valentino Khan: Pump
LMFAO: Sexy and I Know It
Power of Now
Of Focus and Trance
The staying in the moment that he describes can be induced with a fun and snappy playlist, where non-stop endurance bodybuilding is concerned. Ultra-marathons are different from endurance workouts, they take longer and you certainly don’t want to depend on your mp3 player to finish. At the same time ultra-marathons have relative silence and it is easier to focus in the middle of an interesting run.
Trainer Song
I also created an Open Source (Free) workout instruction drum song, the mp3 files are available here: https://github.com/westland-valhalla/drums/releases