How does one build a fit and aesthetically pleasing body, in an informed manner?

(1) physically: exercise-by-exercise,
(2) nutritionally: meal-by-meal,
(3) anatomically (by information): muscle-by-muscle, and
(4) visually (by drawing): lesson-by-lesson.

Start with a plan, each day proceeding with as many of the above as convenient.

To know how to train a muscle, it is helpful to ask . . . how is the muscle important in bodybuilding? . . . how is it named? . . . where is it situated? . . . how does it work? . . . how does it look in various positions? . . . what movement does it control? . . . what exercise sequence is best for that muscle? . . . what warm-ups will minimize muscle soreness?

At BodybuildingAnatomy.com, we like the Pre-test, Performance, Post-test plan execution style.

STEP 1 – PRETEST AND PREPARATION:

Bodybuilding: Identify which muscle group you will exercise and for how long. (See how close you come when you actually exercise.)

Anatomy: Take an anatomy pre-test, to see what you do or do not know about a muscle or a muscle group.

Drawing: Set up lighting from the side, to see shadows. Flex the muscle and find the best position of the body part to see it most clearly.

Meals: For a few days, place individual meals in covered containers, if following a diet plan.

STEP 2 – PERFORMANCE:

Bodybuilding: For each exercise, write down (1) muscle or muscle group, (2) duration of warm-ups (of low-to-medium effort), and for the exercise, (3) number of repetitions per set, number of sets, amount of weight lifted or exercise type if weights are not involved.

Anatomy: Locate and name each muscle group exercised, and if desired, each muscle within the group, and name the exercise for that muscle.

Drawing: Draw from your reflection in the mirror, just enough of the body part to see the muscle in its proper place. Refine with proper shading, including immediate background.

Meals: Record what you eat, how often, and when.

STEP 3 – EVALUATION

Bodybuilding: Adjust your plan to your capability, time, and interest. Make any increases in weight lifted, or number repetitions and sets, very gradual. If you are too sore after exercise, reduce weights, reps, or sets.

Anatomy: Take the pre-test again as a post-test.

Drawing: Compare your drawing to an anatomy drawing or an artist’s drawing.

Meals: Adjust meals to what you really eat and need to eat, and evaluate week by week to see what changes are needed to reach your goals.

Our email series will help you tie it all together.

Sincerely,

Postmaster, BodybuildingAnatomy.com