Test 1

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem IpsumLorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum

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The sense and science behind a popular recovery slogan

It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.

– John Steinbeck


By Jeff Vircoe

When studying the history of the adage “This too shall pass” and its significance to the 12 Step movement, it is impossible to ignore the spiritual and philosophical roots of the saying. But what does the evidence show?

From Buddhism to Stoicism, from the Apostle Paul and Corinthians 4 to Theodore Tilton’s writing about the King’s Ring, the idea that whatever trouble you think you have may not be trouble at all, in the big picture, has been wise counsel for centuries.

Just as “Try looking at it from the other side”, or “The sky is always darkest before the sunrise”, adages like “This too shall pass” urge humans to reconsider how they are perceiving a given situation. Long time A.A. member, Chuck C., wrote a popular, non-conference approved book titled A New Pair of Glasses. Scott Peck wrote of The Road Less Travelled.

But what do scientists say about looking at a problem as a gift?

Like Chuck C. and Peck before him, Harvard psychology professor Daniel Gilbert wrote his own best selling book in 2006 called Stumbling On Happiness. In a 2012 interview with the Harvard Business Review, he explained how, though once the realm of only poets and philosophers, for the past two decades, academics of all kinds have been investing time and money to figure out what makes people happy.

“All these disciplines have distinct but intersecting interests,” said Dr. Gilbert. “Psychologists want to understand what people feel, economists want to know what people value, and neuroscientists want to know how people’s brains respond to rewards. Having three separate disciplines all interested in a single topic has put that topic on the scientific map. Papers on happiness are published in Science [journals and magazines], people who study happiness win Nobel prizes, and governments all over the world are rushing to figure out how to measure and increase the happiness of their citizens.”

While the variables of subjectivity slide all over the place, researchers have managed to come up with some interesting data, to be sure, says Gilbert.

In Stumbling on Happiness, Gilbert explains that, no matter how catastrophizing they may be, humans have an incredible knack of bouncing back.

Citing studies which tracked people who had suffered the loss of loved ones or had been paralyzed from the waist down in accidents, Gilbert explained how researchers found that, after just one year passes, most people – whether they had permanently lost use of their legs or a loved one – return to their baseline pre-loss levels of happiness.

“Although more than half the people in the United States will experience a trauma such as rape, physical assault or natural disaster in their lifetimes, only a small fraction will ever develop any post-traumatic pathology,” he wrote.

“Rather than being the fragile flowers that a century of psychologists have made us out to be, most people are surprisingly resilient in the face of trauma,” he wrote.

Things pass. People move on. They get on with their lives because this too passed. It’s an idea with which to get comfortable.

“As it turns out, people are not very good at predicting what will make them happy and how long that happiness will last,” Gilbert said. “They expect positive events to make them much happier than those events actually do, and they expect negative events to make them unhappier than they actually do. In both field and lab studies, we’ve found that winning or losing an election, gaining or losing a romantic partner, getting or not getting a promotion, passing or failing an exam — all have less impact on happiness than people think they will.”

So, in this sense, “This too shall pass” as a mantra to drill into one’s head makes perfect sense.

“A recent study showed that very few experiences affect us for more than three months. When good things happen, we celebrate for a while and then sober up. When bad things happen, we weep and whine for a while and then pick ourselves up and get on with it,” said Gilbert.

So, when you think of an addict, obsessive, fearful and ashamed of past behavior, facing a problem, “This too shall pass” can act as an antidote to anxiety.

Of course, knowing that, as Dr. Gilbert’s research shows, whatever you are going through will be temporary and applying it as an antidote is a whole different matter – a matter of discipline. And when it comes to discipline, few groups of people have more of it than Tibetan monks, especially when it comes to their practice of meditation.

One of those monks is former biochemist, Matthieu Ricard. He is a big believer in training one’s mind to practice habits of well-being to generate a true sense of serenity and fulfillment.

After studies of how his brain works, Ricard was dubbed the happiest man in the world – though he admits he wasn’t very happy about all the press coverage and accompanying obligations which come with a handle like that.

Born in France, Ricard, a writer, photographer and a prominent monk in the Shechen Monastery in Kathmandu, spends his time meditating in isolation, doing scientific research or acting as an adviser to the Dalai Lama in French-speaking countries or at scientific conferences.

With a PhD in cell genetics, Ricard, 71, has been bestowed with the French National Order of Merit for his efforts to preserve Himalayan culture. But it is his scientific research efforts which are most astounding.

When neuroscientist, Richard Davidson, attached 256 electronic sensors to Ricard’s head at the University of Wisconsin as part of a massive, 12-year project researching hundreds of advanced practitioners of meditation, much was gleamed from the experience. It turns out Ricard’s brain had an abnormally large capacity for happiness and a reduced propensity for negativity, a phenomenon known as “neuroplasticity”, putting Ricard squarely in the center of a new field of brain study.

Given that the 11th Step of the 12 Step program urges the practice of meditation, it is a natural fit to see how Ricard and his fellow scientists and meditators have something to offer addicts suffering from old tapes of fear and anxiety.

“We’ve found remarkable results with long-term practitioners who did 50,000 rounds of meditation, but also with three weeks of 20 minutes a day, which of course is more applicable to our modern times,” Ricard told Business Insider.com reporter Frankie Taggart in 2012.

“It’s a wonderful area of research because it shows that meditation is not just blissing out under a mango tree, but it completely changes your brain and, therefore, changes what you are,” he said.

Meditation is a part of what Ricard calls mind training. It can lead to a greater, gentler understanding of the predicaments we find ourselves in, so we won’t need to panic or fret or stay up all night worrying.

“When things go wrong, we try to fix the outside so much. But our control of the outer world is limited, temporary and often, illusory.  Now, look at the inner conditions. Isn’t it the mind that translates the outer condition into happiness and suffering? Isn’t that stronger? We know by experience that we can be a little paradise and yet be completely unhappy within?

In a Ted Talk from 2004, Ricard stressed the importance of practicing meditation as a means of retraining the brain to cope with stress.

“It takes time. It took time for all those faults in our mind, the tendencies, to build up. So, it will take time to unfold them as well. But, that’s the only way to go. Mind transformation – that is the very meaning of meditation. It means familiarization with a new way of being, a new way of perceiving things, which is more in adequation with reality, with interdependence, with the stream and continuous transformation, which our being and our consciousness is.”

“This is more to say that mind training matters. This is not just a luxury. This is not a supplementary vitamin for the soul. This is something that is going to determine the quality of every instant of our lives.”

In closing, the monk noted how ready most people are to take care of their outward reality when the answer to their perception of what makes them happy actually lies within.

“We are ready to spend 15 years achieving education. We love to do jogging, fitness, we do all kinds of things to remain beautiful. Yet we spend surprisingly little time taking care of what matters most – the way our mind functions. Which, again, is the ultimate thing that determines the quality of our experience.”














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Life is no piece of cake: The wisdom of This Too Shall Pass

By Jeff Vircoe

Scott Peck knew it. So did Bill Wilson. Hey, even Forrest Gump got it.

Life is no piece of cake, and finding tools to get through the difficult moments is super-important. Almost anyone with time away from that drink, that pipe or that dice throw will assure you that the concept of “This too shall pass” is one of those helpful tools.

When one accepts that problems are just part of the journey, life gets more doable.

Peck, the late psychiatrist and best-selling author, opened his smash hit 1978 book, The Road Less Traveled, with words that remind us that difficulties are a necessary part of life.

“Life is difficult. This is a great truth, one of the greatest truths. It is a great truth because, once we truly see this truth, we transcend it. Once we truly know that life is difficult – once we truly understand and accept it – then life is no longer difficult. Because once it is accepted, the fact that life is difficult no longer matters.”

A Zen proverb reminds people to carry on no matter how bleak things may look.

“This too shall pass. Until then, fetch wood, carry water, walk the earth.”

People in recovery understand that. As they clear away the wreckage of the past and face new, unpredictable life events, building time in sobriety proves that, once you have been through something challenging, it is in your bank of memories and that strength, that scar tissue of resolve, can be accessed to get through the next hurdle.

“When I’m in a jackpot and feel like I’m going to explode, I try to remember the details of the last jackpot I was in. Surprisingly, the details are vague. It wasn’t the end,” says Dave C., who sobered up in June 1987. “I downshift and continue, knowing that I will look back and this dilemma will be vague, too.”

Bill Wilson knew this well. The founder of Alcoholics Anonymous and a man who suffered through nearly 20 years of deep depression after sobering up, Wilson urged members of the fellowship to be prepared for the long haul.

“It is not probable that we are going to be inspired at all times,” he wrote on page 87 in the Big Book of Alcoholics Anonymous when he was barely three years sober.

By 15 years sober, understanding the part he plays in problems, Wilson wrote this in the 12 Steps and 12 Traditions book on page 48-49: “Pride, leading to self-justification and always spurred by conscious or unconscious fears, is the basic breeder of most human difficulties, the chief block to true progress.”

Of course, the slogan “This too shall pass” does not have its roots in recovery. It merely makes sense for a group of people prone to obsession, delusional thinking and self-pity to come to terms with the facts of life if they are to remain sober.

Forrest Gump, the lead character of the 1994 Academy Award winning smash hit of the same name, reminds us all in a reflective moment that his “Mom always said life was like a box of chocolates. You never know what you’re going to get.”

Timber Hawkeye, author of the international bestselling book, Buddhist Boot Camp, put it this way:

“You can’t calm the storm … so stop trying. What you can do is calm yourself. The storm will pass.”

It’s a milleniums-old belief.

In the first of Buddhism’s Four Noble Truths, the Buddha meditated on the truth of suffering. He came to the conclusion that all life has its suffering, pain, and misery. Of course, he went much deeper, determining the origins and paths to solutions. And, though it may not be at all traced to Buddhism, as a calming, grounding technique in times of difficulty, “This too shall pass” makes a whole lot of sense.

One man in Qualicum Beach, B.C. puts it this way:

“I use that expression when I feel my unhappiness and unease are a permanent affliction usually brought on by circumstances that are stressful or lonely,” says Cash, who sobered up in 2001. “Sometimes I think that I will never get out of my malaise, and then I remember back to the darkest days of alcoholism when a miserable death would have been permanent. And how much sunlight and wonderful life I have had since that deep bottom. I think of that and say to myself, “And this too shall pass.”

Indeed, the idea of remembering progress made to date seems to be at the basis of the slogan.

“Whatever you’re feeling, it will eventually pass. You won’t feel sad forever. At some point, you will feel happy again. You won’t feel anxious forever. In time, you will feel calm again. You don’t have to fight your feelings or feel guilty for having them. You just have to accept them and be good to yourself while you ride this out,” writes Lori Deschene, founder of Tiny Buddha.com.

Another spiritual teacher, Mooji, who hails from Jamaica, puts it this way:

“Feelings are just visitors. Let them come and go.”

The American social psychologist, Harvard’s Daniel Gilbert, PhD, reminds students and readers of his books that humans are not as weak as we sometimes think we are.

“Rather than being the fragile flowers that a century of psychologists have made us out to be, most people are surprisingly resilient in the face of trauma,” Gilbert writes in Stumbling on Happiness.

He says his research has proven that people typically undersell their own abilities to deal with calamities, being unaware of the strength of their “psychological immune system.”

Those who have walked the walk of sobriety for years remind us that life as a sober person was never promised to be easy. It is about breaking things down to manageable pieces, easy and hard, and showing up with the best possible attitude, especially when things are tough. The Promises, found on page 83-84 of the Big Book, assure those in recovery that, if they follow the program, they “will know a new freedom and a new happiness.”

The Promises add that “we will suddenly realize that God is doing for us what we could not do for ourselves,” which may be obvious to those who believe in God, but, God or no God, the facts remain that things do pass, that addicts get sober through difficult times.

“People are famous – in folklore, in literature and especially in our own field – for making the best of bad situations,” Gilbert points out in a 2001 article by Siri Carpenter on the American Psychological Association website.

And, the more rough patches you get through, the more faith you acquire that you can get through the next patch. Time in begets time in.

In her 2011 book, Recovering Spirituality: Achieving Emotional Sobriety in Your Spiritual Practice, another doctor, Ingrid Mathieu, PhD, agrees.

“One of the advantages of long-term sobriety is the experience of having moved through a host of thoughts and feelings that eventually came to pass. Although the program occurs ‘one day at a time’, it is the culmination of time that enables a person to withstand and accept sadness, anger, fear, humiliation, and other difficult emotions as transient, temporary, and human. The adage ‘This too shall pass’ is just as appropriate for experiencing The Promises as it is for experiencing their absence.”

For her part, as a woman in long term recovery and a woman who counsels others professionally at Edgewood, Lauren M. says, like most of the slogans, “This too shall pass” is an easy connector to other words of wisdom found in the rooms.

“’One Day at a Time’ and ‘This too shall pass’ are connected, absolutely,’ says Lauren. “We have no idea what is coming at us next. If we start worrying about all that, then we’re sunk. But, on the other hand, it’s also a good thing that all I have to worry about is just today, or just this minute if I’m in a bad space, because it’s going to get better.”

As she has built time in recovery, approaching her 30th anniversary clean, Lauren says she has a good understanding of 20/20 vision in hindsight.

“I really believe everything in recovery is a process,” she says. “When I am in the middle of the process, I am pretty miserable and I start losing faith and all that stuff. But, as soon as I start coming out the end of the other side, I look back and I can feel a ton of gratitude for everything I’ve been through because it got me where I am.”

Deaths. Financial stressors. Romance. Family issues. Health. There are plenty of sticky situations to navigate as one learns and lives this business of recovery. Having dealt with plenty of her own hurdles over her three decades of abstinence, Lauren says experience has taught her to keep showing up no matter how dark the sky.

“I’ve gotten through periods where, literally, by the grace of God, I didn’t pick up a drink. I think I’ve relapsed spiritually, mentally, relapsing in every [other] way without picking up. Hating jobs. Feeling stuck in relationships. Periods where I haven’t gotten to enough meetings. Feeling like things aren’t happening fast enough for me. Or that my higher power has moved or let me down in some way. I think everybody goes through that.”

And she reminds herself to be grateful and utilize the slogan when the sun is shining, as well.

“When things are great, I need to remember ‘This too shall pass,’” she adds. “It’s my way of staying humble.”

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One Day at a Time and pop culture have had a long, cozy relationship

By Jeff Vircoe

No matter where it comes from, the One Day at a Time slogan resonates across many generations and mediums. Frequently, addiction seems to be attached in one way or another.

In One Day at a Time, a country and western Christian song written by Marijohn Wilkin with help from Kris Kristofferson in 1974, the songwriters’ own lives are synonymous with the struggle of substance abuse. Kristofferson’s bad-boy image is well documented, and even he shed some light on his path in a March 2008 interview:

“I had a half-gallon of Jose Cuervo in my trailer and they never let it empty. They just kept coming back in and filling it up, same half-gallon bottle. I don’t know how much I was drinking, but it was a lot and I had to quit it soon after. Doctor said my liver was the size of a football and that, if I didn’t quit, I was gonna kill myself. I had a new little daughter, so I quit.”

Though his idea of “quit” may be some distance from abstinence, the hell-raising Kristofferson would end up as the perfect co-writer of the One Day at a Time song that would climb the country charts with hit recordings by Marilyn Sellars, Cristy Lane, Gloria, Lena Martell and, to date, over 600 others.

Nonetheless, Kristofferson always gave the most credit to co-writer Wilkin, whose story also fits in wonderfully with the tale of addiction and recovery.

Wilkin (1920-2006), gained much success with her songwriting with hits like The Long Black Veil, recorded by Johnny Cash, Burl Ives, The Band, Joan Baez, Mick Jagger and the Chieftains, and Cut Across Shorty, performed by Rod Stewart. One Day at a Time received praise in many countries around the world, topping charts, making money and fame for those who sang it. But, like many songs, there was plenty of blood, sweat and tears getting it out.

At 53, Wilkin was a well-respected publisher and songwriter in Nashville when she wrote One Day at a Time at the climax of a difficult patch in her life.

In a 2006 story for the newspaper, The Tennessean, journalist Robert K. Oermann explained some of the pains Wilkin was battling as the song emerged.

“By the early 1970s, Buckhorn’s business was booming, yet Wilkin was deeply troubled. Substance abuse, marital problems, the deaths of her mother and business partner, Hubert Long, two suicide attempts and prolonged depression led to a spiritual reawakening. As a prayer, she wrote ‘One Day at a Time.’”

Wilkin explained it this way in a 1990 interview with famous Irish journalist, Mary J. Murphy, in Cross Rhythms magazine.

“Around that time, my mother, Mrs. Denny and my business partner all died of cancer. I was commuting to Texas looking after my 85-year-old uncle, and was thinking of splitting up with my husband.

“Money too was scarce and I knew I couldn’t take much more. I was living on a houseboat, and the final straw to snap the camel’s back came when the man who looked after the boat died as well. It seems like any man who was ever important to me died. ‘Damn this,’ I said, and sought help, going to see a minister. I was his first counselling case,” she laughed, “and I’m sure I frightened him to death! He told me to think about the Lord. That’s all, nothin’ heavy.”

Another more contemporary artist who took One Day at a Time to the studio for recording was Joe Walsh of The Eagles. His version came out in 2012. In concerts with The Eagles and on his own, he likes to introduce it in a matter-of-fact fashion.

“This is about learning how to live my life without my best friend, vodka, who I said goodbye to 18 years ago.”

Walsh’s song deals with what it was like and the road to asking for help.

Well you know,
I was always the first to arrive at the party, ooh
And the last to leave the scene of the crime
Well it started with a couple of beers,
And it went I don’t know how many years,
Like a runaway train headed for the end of the line
Well I finally got around to admit that I might have a problem
But I thought it was just too damn big of a mountain to climb
Well I got down on my knees and said hey
I just can’t go on livin’ this way
Guess I have to learn to live my life one day at a time

Oh yeah, one day at a time
Oh yeah, one day at a time
Oh yeah, one day at a time
Oh yeah, one day at a time

Well I finally got around to admit that I was the problem
When I used to put the blame on everybody’s shoulders but mine
All the friends I used to run with are gone,
Lord, I hadn’t planned on livin’ this long
But I finally learned to live my life one day at a time

Many baby boomer families grew up on the One Day at a Time theme around their television sets, as well.

The show One Day at A Time ran from 1975 to 1984. One of producer Norman Lear’s smash hits, alongside All in the Family, The Jeffersons, Maude, Sanford and Son, the sitcom was based on a divorced mother raising two teenage daughters in Indianapolis. The addiction connection was quite real, given that, in 1980, the star who played one of the daughters, Mackenzie Phillips, was fired from the show on the heels of a $400,000 cocaine, Quaaludes, alcohol and other-drugs binge. Phillips, who did her first line of cocaine at 11, wrote about a nearly decade-long incestuous relationship with her father John Phillips of the rock group The Mamas and the Poppas.

“I come from a long line of undiagnosed mental illness, rampant addiction and alcoholism,” she said on the Oprah show last year.

After 10 years of being sober, Phillips relapsed following her father’s death in 2001. Now 57, she has gone back to school and, for the past five years, has been an addictions counselor and a strong advocate for recovery. One Day at a Time remains a big part of her story in more ways than one.

In an interview with The Fix journalist John Lavitt in April 2016, Phillips offered up this message for addicts.

“In terms of a message I would like to share with people about my recovery: it’s beautiful and powerful. Every day is just fricking awesome. I don’t wake up every day going, ‘Aw crap, another day. Oh, how am I going to get through this day?’ I wake up and I’m like, ‘Oh, wow! Hey, this is pretty fucking cool.’ My recovery — and, by that I mean our recovery — our recovery means that we are connected. We are a community of connectivity. Anyone out there who’s wondering what it might be like to be beautifully connected to millions of people all over the world through being sober, you should give it a go. It doesn’t matter whether it’s short-term or long-term recovery. It’s a day at a time and we all support each other. If you want to have an experience beyond what you could have possibly imagined while using drugs and alcohol, join us. It’s our recovery. We do this together.”


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What You Can Do To Become More Popular In This World

Many people about the world imagine being in the limelight! The lights, the amount of money, the interest… how could anyone not need to be generally adored and valued by the people? Well ideally this list will highlight means of making that desire become a reality for you. As Gilderoy Lockhart from ‘Harry Potter’ once said ‘Popularity is a fickle good friend’.

The encounters we see plastered all around the tabloids are people who don’t do anything. They are really “personalities,” “socialites” and “entertainers” who do only embarrass themselves until we can not forget their titles.

With that said, we have examined the practices many took to attain their popularity and put together a set of the most successful ways. Fundamentally, you must do everything your parents ever before told you never to do. So here is a set of all the methods for you to get famous with this popular blog with no any talent by any means.

Make A Sex Tape

That is a foolproof solution to getting some attention, even if this means you’re a hoe. All of the greats did it, from Kim K to Paris Hilton.

Have A Baby At 16

Early motherhood could land you an area on “16 & Pregnant” or “Teenage Mom,” and that is a for sure way to get some good camera time.

Kill Someone (We Don’t Advise This Option)

Just take a look at all the interest these murderers acquired. Casey Anthony, OJ, Amanda Knox…

Get Kidnapped

You might have to reside in with some creepy spiritual folk in their bomb shelter for a couple of years, but if you are ever found, you’ll be a star!

Have 8 Kids At One Time

No-one can withstand an octamom, if you can’t get famous, just have a baby.

Marry A Really Old Rich Man

Everybody loves a horny silver digger.

Have Sex With Tiger Woods

Unless you speak about it on camera, you can write a reserve about it.

Make A Horrible Viral Video

Make an awful song without lyrical integrity but a catchy combat, and you’ll reach meet Justin Bieber 1 day!

Get Horrible Plastic SURGERY

Everyone loves discussing unpleasant surgeries, so try to get the most surgeries as you possibly can.

You can choose beautiful Indian escorts in Dubai for full night.

Body fitness tips for bodybuilders

According to professional experts and experienced bodybuilders and legal steroids Australia, the sooner you start exercise sessions, and weight pushing, you will start building muscles. You can actually see your body transform and converted in toned and ideal physique what you exactly desire   But for this you really need to follow better strategies and routine of the workout so that you will be able to build muscles quicker.

legal steroids

Therefore we bring some amazing rules, tips, and guidance of bodybuilding by professional experts, so you can easily build muscles. You really need to follow these given tips carefully so that you can get on the right path of success.

Below you will find six most effective bodybuilding tips, one should follow to get toned, lean and hard muscles body.

Most Effective Bodybuilding Tips:

1: Emphasis on lifting more weight with time

Lifting more weight help you to build muscles faster, every trainer or expert focuses on lifting more weights with time.

2: Try one rep short of failure

Go for one rep to two reps short of failure, this helps you to push body hard and work at the high-intensity level requires building more strong muscles. But instead you need to end prematurely and after you should take a day or two off for recovery.

3: Go for two muscle groups exercises

Remember the most important rule of workout that 80 percent of your workout based on two muscle groups exercise at a time. For example like shoulder press and squat are the exercise type, squat help to work for hamstrings and quads while shoulders and triceps are focused by shoulder press.  You should select one or two at a time.

4: Get enough fuel before/after workout

Another most effective legal steroids tip is to follow bodybuilding workout diet plan properly and ensure right and proper fueling to the body after and before the workout session. You should select several portions of the meal in a day; make sure you will take the complete composition of macronutrients and calories required for a day.

5: Always try to change workout plan maximum after two weeks

There will a point where you feel you are not gaining more muscles, and then it is a clear sign of plateau. To prevent yourself from this plateau you need to be careful about changing your workout program within one week or maximum two weeks. Plateau can take place when you do not change workout program for one or two weeks, type of exercise you practice and the amount of rest between sets of exercises.

6: Rest is the ultimate and important thing to follow

At the end of bodybuilding tips, it is indeed necessary to mention last but not least tip that is amazingly effective known as proper rest. People usually make this mistake and training nonstop without allowing muscles to recover, such people face harsh and serious drawbacks.

Ideally, it is better to take a day or two off in a week.  For each weight lifting workout take a day off during every weight lifting exercise, but for greater frequency workout like lower and upper split, it is better to take rest of two days.