Friday, January 4, 2008

I Believe-- In A Nut Shell


I Believe –

The other day I ran a cross a letter an old friend of mine wrote me entitled “I Believe”. This letter has been a tremendous help to me at times when I’ve been down or when my life was stagnant. It also encouraged me to discover what I really believe. Through my experiences I’ve realized that people with similar backgrounds, circumstances, education and even identical religions still believe in many different things. Beliefs change or enroot further due to experience and education (scholastically of otherwise).

After I reread this note I decided to compile a similar document consisting of my personal beliefs. I felt that writing down my beliefs would one, help me discover what I believe. It is easy for me to think I know what I know until I have to recall it. This was a excellent exercise. Second, this would provide me with a document that I could refer to when I need strength to make a difficult decision, need motivation, or when I need to be reminded where my values lie. This, of course, is not a complete list and I hope that my continuing life experiences will continue to refine, define, and add to these beliefs. There are a number of these paradigms that have been gleaned from other sources including (but not limited to) books I’ve read, other peoples experiences, and my friends letter; however, I’ve used and applied them to make them my own.

I believe Heavenly Father knows me personally and he has a personal interest in my wellbeing spiritually, physically emotionally, socially, educationally, professionally, etc., and he plays an integral part of my life, even when I think I don’t want or need him. He may possibly be more involved when I’m struggling with feeling unworthy of his help and guidance. I believe Heavenly Father is literally our father in heaven and he will guide us as his own. I believe in the cleansing power of the atonement. I believe the atonement was suffered and endured for EVERYONE. I believe the answer “No” from the Lord is more important than a “yes”. No’s guide and protect us. Be grateful for no’s.

I believe in life. Life is spiritual beings having a mortal experience. Were here to learn obedience and how to control a physical body as our heavenly father once did. I believe in mistakes. They also are part of the plan, and Christ allotted for these mess-ups. There isn’t a lot we can do to totally screw-up. This doesn’t give us permission this allows for life. I believe we don’t have to be perfect now, we aren’t expected to.

I believe in friends. Friends are God’s gift along the way. Real friends help and lift one another. I believe we can’t do it alone; we need others to lean on and validate, and give feedback. I believe people change. I believe change is one of the primary constants of this life. I believe in self-mastery. As we lift ourselves we can lift others. I believe in service. As you give you must receive also. Service is the fast track to self-improvement. I believe in family. No matter what happens family will always be there. Families are for for-ev-er. So you might as well get used to them, get to know them, become best friends. I believe in becoming a great grandpa. The habits I build now will determine who I am in the future. The principles and values I uphold now will be instilled then. How I want my grand children to see me then will influence how I act now.

I believe love exists. I believe love and life go far deeper than that portrayed in the media. I believe in the power of self destination. I believe people use the word “fate” as an excuse. Excuses are like armpits. Everyone has one or two and they stink. I believe we can become whatever we want. I also believe the lord guides us as we move towards our goals. I believe the Lord has an agenda that will help us reach our potential; usually this is achieved through our goals. I believe in an interdependent relationship between God and man if we allow it. I can’t do it alone; He can’t force me into heaven. As any vehicle can’t be guided unless it is moving, the Lord too can’t guide us unless we make the first few steps. I believe that when it hurts too badly to look back and you’re too scared to look forward you can look beside you and your best friend will be by your side.

I believe love takes work but can not be forced. I believe you can love someone with all you have and not be “in love” with them. I believe that no matter how hot and passionate a relationship is the romance will fade and there had better be something there to take its place. I believe love as a verb (service, sacrifice, compassion, appreciation), precedes love as a feeling.

I believe only I have the power to change me. I believe one is never too old to change. I believe it is our responsibility to be continually improving ourselves. I believe if we aren’t moving in a forward direction we are going backwards. There is no stopping. I believe we should never be too busy for people. I believe no one is better than another person. Each has the power and capacity to do great things and change worlds. I believe knowledge gives power and responsibility (this should motivate us). To know is to do; and to do is to know. There never is nothing going on. I believe that there is never an unimportant moment. All you are guaranteed is now, (but keep planting cherry trees). LIVE!

All work and no play makes Jack a dull boy. Yet, all play and no work doesn’t work. I believe in work. Ya, it sucks sometimes, but it refines us and teaches great lessons. I believe that nothing worth anything is ever easy. I believe in the soft touch and encouraging words of a mother. I believe that when someone believes in you, you hold the world in the palm of your hand (especially when it’s you). I believe people should think for themselves and it is more important to teach someone how to think than what to think. I believe creativity is the key to finding ones inner self.

I believe the Lord has a timetable for all of us and we can affect it by our obedience. I believe obedience is doing the right thing, at the right time, weather I want to or not. I believe life is hard but I can do hard things. I believe it takes time! (Growth, Goals, Family…) Happiness is the journey not the destination. Enjoy life now. I believe in the delicate balance of life. I believe that laughter is the best medicine; learn to laugh at yourself this will be a great strength to you. What is important to you may not be all that important. Learn to see things eternally and objectively. Nevertheless, the Lord sends his tender mercies softening the blows.

I believe in acting on my life and not reacting (stimulus, –choice, –action) Acting gives me control and accountability. I’m the master of my future. I believe in thrift and using my resources wisely. I believe a kind word can lighten someone’s load and brighten someone’s day. I believe everything will work out, it has to. Time can’t stop and either you perform or you don’t. How you deal with the consequences will determine the outcome and worth of the activity. I believe we can’t change our past but we have control of our future.

I believe in music. It can alter moods and feelings, and whisk you off to another place and time. I believe everyone has multiple talents that must be nurtured. Honesty is still the best policy. I believe anyone can be romantic, but it takes real lovers to be silly. I believe a sincere thank you goes a long way.

I believe the iron rod doesn’t go through the lobby of the great and spacious building. You can’t have both worlds and both lives. I believe taking up our own cross is a lot more difficult than I expected. But I believe it is exceedingly lighter and easier with the Lord. I believe the commandments are given for my good. This is how the lord allows me to be happy, have peace and joy and to become like him. Heavenly Father doesn’t “need” me, his work will roll forward. Heavenly Father loves me and wants me involved in His work and involved in His life. He wants all of his children involved in His Life. (–Equal Opportunity). I believe the spirit makes someone more beautiful than they themselves otherwise could. That smile and countenance cannot be matched elsewhere.

I believe in Learning from our failures and success is paramount in life, now and eternally. I believe that because of Jesus Christ and the fullness of the gospel the doors to heaven have been thrust open and offered to all who will enter in (through the appropriate means and authority). Christ’s atonement paved the way for us. Joseph Smith saw Heavenly Father and Jesus Christ. This taught us multiple important and vital truths and started the restoration of the gospel and priesthood authority. Prophets words, past and present, stand as ensigns to guide and direct us if we listen and obey their words. I believe it is through our weakness and mortal nature that we hold ourselves back. The Lord, as a loving parent, wants to bless us, and he will –as much as he can, through his perfect and infinite wisdom. I believe in abundance. There is enough opportunity, options, love, success etc. for everybody. The scarcity mindset says there is only so much and the more you get the less there is for me. There is enough for everyone to live successful lives and achieve their dreams.

Of all the creations of the almighty there is none more beautiful, none more inspiring than a lovely daughter of god who walks in virtue with an understanding of why she should do so, who honors and respects her body as a thing sacred and divine, who cultivates her mind and constantly enlarges the horizon of her spirit with everlasting truth. –Hinkley

Until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say “I choose Otherwise.”

PREVENTION OF BIKE INJURIES

The Prevention of Knee Injuries Associated

With Improper Bicycle Use

Bicycling is a sport ever increasing in popularity. It has enthralled millions worldwide as a form of entertainment and has aided many in maintaining the health of their bodies. However, with this increase in popularity there are some injuries that can occur if they are not prevented by proper physical care and bicycle maintenance.

For many years the number of people using bikes has continued to steadily rise as the popularity of the sport has increased. According to a study found in Physician & Sports Medicine by the US Department of Transportation, there are approximately forty-nine million Americans that ride bicycles at least monthly, and over 5 million Americans riding at least 20 days per month (Asplund, & Pierre, 1993, p. 23). These statistics can be explained by the amazing health benefits of biking such as decreasing hypertension, cholesterol, and chances for osteoporosis, and slowing the aging process. One author writes “bicycling strengthens your heart, reduces blood pressure if it’s too high, improves the ability of lungs to deliver oxygen to your muscles, and keeps your energy level up all day’ (Sloane, 1988, p. 135). However, most people bike for the shear enjoyment and exhilaration of being on a bike. “[One] British Transport and Research board survey established that individuals enjoyed bicycling because it gave them a sense of health, independence, and enjoyment and a means of transportation […] They also associated bicycling with economy, cleanliness, freedom, and “doing your own thing” (Burke, 1992, p. 12).

Biking is famous for its high exercise and strengthening components combined with the ability to be easy on the knees. One article stated that “cycling is ideal because it develops aerobic capacity while imposing far less stress on joints. You can ride indoors on an exercise bike--one of the most convenient forms of aerobic conditioning--or ride outdoors, which offers more variety and mobility than almost any other form of exercise” (Fitness, 1993, p. 46). Orthopedic surgeons and physical therapists world wide recommend biking to many of their knee injured patients to assist them in a more rapid recovery. Bicycling is an excellent way to strengthen the knee joint to assist in healing and injury prevention.
With this influx of bikers there is also an increase of biking injuries. Although biking is wonderful on the knees, knee injuries are increasingly common among bikers who don’t take appropriate precautions. Pruitt states that “cycling is famously easy on the knees, because the joint never has to bear your full weight, no matter how big a gear you’re in or how steep a hill you’re climbing … Many avid cyclists have serious knee problems” (Davis, 2003, p. 62). Asplund, & Pierre, when reporting on the statistics of overuse injuries obtained on bicycles, said:

Knee pain is the most common lower-extremity overuse problem in
cyclists. In one recreational long-distance bicycling tour, 65%
of all riders reported knee pain. Another study of more
than 500 recreational cyclists indicated that almost 42% of all riders
experienced overuse knee pain. While major problems such as fractures,
dislocations, and ligament ruptures usually occur only after major
trauma, overuse injuries are much more common. (1993, p. 23)

As America has become more active, the amount of injuries has also increased. The in Davis’s article “Knees like these, she says that not only the number of knee injuries have increased but also the number of young people with chondromalacia which leads to osteoarthritis, the wear-and-tear form of the disease that often results in a total knee replacement. The good news is that in this sport your knee problems are almost always your own fault which means they’re almost entirely avoidable (Davis, 2003, p. 62). This pain located on the front of the knee is referred to as anterior knee pain, which can be caused by a number of conditions. Asplund, and Pierre, in their article “Knee Pain and Biking,” states that

patients frequently report anterior knee pain that may be related to repetitive stress or to inflammation. In fact, anterior knee pain is the most common reason bicyclists seek physician care. Causes of anterior knee pain include patellofemoral pain syndrome, chondromalacia, quadriceps tendinosis, patellar tendinosis, and, occasionally, prepatellarbursitis. (1993, p. 23)

This article continues to explain how these overuse injuries develop and cause chronic injuries that potentially can encumber one for the rest of their life.

Overuse injuries occur when a tissue accumulates damage caused by repetitive submaximal loading. Repetitive activity fatigues a specific structure, such as tendon or bone. Without adequate recovery, microtrauma stimulates an inflammatory response, causing the release of vasoactive substances, inflammatory cells, and enzymes that damage local tissue. Cumulative microtrauma from further repetitive activity eventually leads to clinical injury. (Asplund, & Pierre, 1993, p. 23)

It is easy to get excited for the exhilarating ride ahead and overlook some small maintenance items that will help prevent these types of injuries. One can avoid these horrible problems if they would take a few minutes to prepare their body and inspect their bike before they hit the trails.

First, we will address the anatomical aspects that cause overuse injuries. Research shows that the major anatomical factors that affect bikers are leg-length discrepancies, muscle imbalance, flat feet, and inflexibility. Fatigue also causes alterations in pedaling technique. These inconsistencies cause increased strain on muscles of the body causing inflammation and pain. “Cycling is very repetitive; during 1 hour of cycling, a rider may average up to 5,000 pedal revolutions. The smallest amount of malalignment, whether anatomic or equipment related, can lead to dysfunction, impaired performance, and pain” (Asplund, & Pierre, 1993, p. 23).

Next, one needs to make sure their bike and their equipment is properly set and adjusted. When one is riding a bicycle their thigh bone is firmly set into their hip, and their foot is securely fastened to the pedal especially if they are using clip or clip-less pedals. When a bike is maladjusted it causes abnormal or excessive force on certain parts of the knee. This forces the knee to adjust and reposition to accommodate the unusual forces. The article “Knee Pain and Bicycling” addresses how to adjust a bike to reduce knee pain. A simple saddle height adjustment may ease the forces placed on the
knee. If the saddle is too low, too much stress is placed on the knee. If the saddle is too high, pain may develop behind the knee (Asplund, & Pierre, 1993, p. 23).

Another common cause of knee pain is improper cleat position. If the foot is rotated inward or out ward to much this can cause strain on the lateral and medial ligaments and tendons that surround the knee. “Knee Pain and Bicycling” further explains that “excess internal tibial rotation, either anatomic or caused by improper cleat position, places significant stress on the distal ITB (iliotibial band) as it crosses the lateral femoral epicondyle. Varus knee alignment or excess pronation will increase the stretch on the ITB” (Asplund, & Pierre, 1993, p. 23).

Experts suggest two types of treatment for this pain commonly known as biker’s knee. First they suggest medical treatments of rest, ice, compression, elevation, modalities, and medications (such as anti-inflammatory medications). This should be accompanied by a physician’s examination to help identify and repair any anatomical discrepancies. The second treatment is on the bike. There are bike manuals and bike repair shops that can explain the proper height and angle of the saddle in relation to the angle of your knee at the peak of the pedal rotation. Proper cleat position should be addressed as well to prevent any injury.

As the age old saying says, education is the best prevention. Bicycling is fun and a wonderful cardiovascular and lower body workout. There are only a few precautions to consider before you jump on that old Schwinn, which has been hanging in your garage for ten years, and venture out on a crusade of biking.


Referances

Asplund, C., & Pierre, P. (1993) Knee pain and bicycling. Physician and Sports Medicine, 32 (4), 23-31. EBCOHost, Utah State University Lib. Logan, UT, May 14, 2004, .

Burke E. R. (1992). Benefits of bicycling and walking to health: Federal highway association (FHWA) case study # 14. Washington, DC: Government Printing.

Davis L. (2003). Knees like these. Bicycle, 10, 62-65.

Fitness comes in cycles. Saturday evening post, September 1993, 26 (5), 46

Sloane, E. A. (1988). The complete book of bicycling. New York: Simon and Schuster.

Effects of My Exercise

Personal Exercise Program

Although technology is creating many “time saving” gadgets, I still seem to fight for every second of my time. Because there are so many demands on my time, it is easy for me to submit to the relentless beckoning. One of the disadvantages to this mind set is that there isn’t any time left over for me. Subsequently, my overall fitness and health has declined.

A few months ago I resolved to take control of my life and set up some goals that would allow me to find fulfillment in my life. I picked up some hobbies and discovered that I couldn’t do all of the things I wanted because I was out of shape. It has been a challenge to get into shape enough to fulfill my goals. A few of the hobbies and goals I have for myself are first, to compete in a 10k race, second to increase body muscle mass, and third compete in a triathlon. These goals are quite lofty; however, I know I can accomplish them. These exercise programs I have created will allow me to reach the physical state I need, and they only require four hours per week or less.

There are also many other benefits to these programs. First, the exercise will lower my body fat composition since the body burns stored fat after the first twenty minutes of exertion. This reduction of fat, potentially, will raise my BMR increasing fat burning, which will lower LDL cholesterol. Another benefit is bodily rejuvenation which rids the body of old and dysfunctional substances. This renewal increases the body’s defense to disease through increased blood flow, increased erythrocytes and leukocytes, and a heightened lymphatic system. Finally, this exercise program will also increase my desire to eat healthily. When I feel good, and I’m exerting energy to maintain my health, I tend to watch the way I eat more. The best benefit of all is that I’m able to reach my goals and feel better about myself.

Morning Risk Heart Attack


Article Critical Analysis

Overall, this study was presented well by this article. It explained and stated the research hypothesis. The research hypothesis was stated that activity immediately after awakening increases the likelihood of myocardial ischemia in people with heart disease. Ischemia is the mechanical obstruction (mainly arterial narrowing) of the blood supply resulting in localized nutrient deficiency, generally pertaining to the concentration of oxygen-transporting material in a designated volume of blood. This ischemia leads to heart damage and heart attack. There wasn’t a null hypothesis stated; however, they were quick to compare their findings with circadian rhythm of the body. They studied the activeness of the subjects during the night and weighed the results against sleeping time. This hurried conclusion weakens the integrity of the report. The report would have been strengthened if they relied more on the data.

The dependent variable was heart rate compared to night activity. As the subjects with diagnosed heart conditions awoke at night some (17%) experienced nocturnal ischemia. Out of those 17%, 2 out of 3 episodes were associated with getting out of bed. Therefore, state the researchers, awakening and getting out of bed increase the chance of having a heart attack. They explain this by saying that the sympathetic nervous system raises the heart rate by constricting the blood vessels in order to awaken the person. Because this is so dangerous to people with heart disease those people should undergo additional medical treatment.

Some variables that were overlooked or failed to be reported were medications of the subjects, current health (arteries, weight, etc.), chronic diseases like diabetes that effect circulation, hypertension problems, and water intake. All of these factors are essential to address in studying heart disease. Water intake, in particular, would be a vital variable to control since hydration affects the vessel volume and concurrent blood pressure. Also, diabetics regulate their hydration as intensely as they do their insulin levels. Medications that affect this would also obscure the test results.

The conclusions of the test seemed to be logical, and the reporter also understood the study well enough to do a good job in reporting this study. However, while trying to be informative to the consumer the reporter sighted another unrelated study. Aspirin therapy is used to prevent blood platelets from sticking together and clotting which could potentially lead to a heart attack. Myocardial ischemia is a result of volume reduction in the vessels. This was a very informative article that shows the progress of scientists and doctors in preventing and curing heart disease.

Fair is Where You Go to See The Pigs


Remember Who You Are!

Bonnie D. Parkin
Relief Society General President

CES Fireside for Young Adults
March 7, 2004
Brigham Young University

First of all I’d like to clear up that rumor making the rounds in certain singles wards: I did not date Brigham Young. (At least give me the benefit of Heber J. Grant!)

Some of you may be wondering what I could say that you haven’t heard before. Well, I’ve been wondering the same thing! I can promise you that I won’t talk about the saving powers of scrapbooking or tuna casseroles—I don’t do either of those very well.

You see, the reason I’ve worried so much about this talk is because I know who you are. I see how valiantly you strive to live the gospel. I feel a great love for you. And so I have wanted to say something that would matter in your lives, that would give you hope to not give up, that would lift and inspire you.

But I wasn’t getting any answers. So I finally resigned myself to stand here and sing “‘Give,’ Said the Little Stream” or other Primary songs. I can guarantee you haven’t heard that before!

To spare you that fate worse than death, I returned to the temple, fasting and praying. And this time I received specific direction. Oh, for a spiritual laser printer.

President Gordon B. Hinckley recently described you as being “faithful and true”1 in your desires for righteousness. Heavenly Father sees your goodness; that is why He has inspired me with a message specifically for you.


Bonnie-isms

As my four sons were growing up, I had a few sayings that I used repeatedly to help keep them on track—my oldest son calls them “Bonnie-isms.” Here are a few examples:

The Holy Ghost goes to bed at midnight.
Truth is truth wherever it is found.
Fair is where you go to see the pigs.

Among my many Bonnie-isms there were two I used frequently. If I had to remind my sons about an unfinished chore and they responded, “I know!” my standard reply was, “To know is to do!”

And almost every time they ran out our back door for a date, a football game, or a dance, I would call another Bonnie-ism after them: “Remember who you are!”

There is power in these two phrases. Let me explain. When we know something—truly understand it—then we do it.

For example, once you know it’s easier to get a date when you use deodorant, you’ll use it, right?

One of the most important things to know is something Elder Neal A. Maxwell taught: “You have been you for a long time.”2 He’s trying to help us remember who we are. Because knowing who you are changes what you do.

Case in point: If you know—and remember—who you are and remember your divine birthright, you will date noble people, wear modest clothing, use clean language, surf worthy Web sites, listen to good music, watch enriching movies, keep the Word of Wisdom, and stay morally clean. You will study your scriptures, forgive each other, say your prayers, repent of your sins, serve others, magnify your callings, and love one another.

But remembering what you know can be especially tricky during this time of your life. You’re pursuing so many worthwhile goals: an education, a job, an eternal companion. (Get out there and find each other, will you please!) Sometimes, in pursuit of worthy goals, we lose sight of what matters most.

I know you think life has yet to begin, but gaining the knowledge of your eternal identity happens right now—at your very stage of life. Not after you’re married or after you’ve graduated or after you’ve learned to use deodorant. It comes right now, before all that stuff! “Seek not the things of this world,” said Jesus, “but seek ye first to build up the kingdom of God, and to establish his righteousness, and all these things shall be added unto you” (JST, Matthew 6:38).

Part of seeking the kingdom first is seeking your specific place in the kingdom. That changes everything!


The Making of a Prophet

Let me tell you a story. A few years ago a little baby was taken from his poor family to be raised by a wealthy family as their son. Initially he knew nothing of his true identity. He lived like royalty, taking advantage of the poor—including his own family—to increase his adoptive family’s wealth. But one fateful day he learned the truth of his origin. Even his religion was different. He was heartsick about having inflicted such pain on those he should have protected and loved. And so he knew he would have to make things right. That man’s name was Moses.

After this mighty change of heart, Moses became a great prophet. He knew the Lord. He witnessed and participated in incredible miracles—escaping from Egypt, parting the Red Sea, and receiving the Ten Commandments. He had innumerable spiritual experiences. Yet he never stopped asking Heavenly Father for further light and knowledge. Thus the more he learned from God, the more he became like God. Isn’t that our desire?

Let’s look at chapter 1 of the Pearl of Great Price. Let’s figure out firsthand what we must do to learn what Moses knew. As we think about his journey, liken it unto yours (see 1 Nephi 19:23), for what was promised to Moses is promised to you.


A Mountain of the Lord

The chapter opens with Moses at the top of a high mountain (see Moses 1:1). Frequently in the scriptures, a mountain represents a holy place away from the world, a place of revelation—like the temple (see Micah 4:1). To learn the things of heaven, Moses removes himself from the world. This is significant!

I recently asked a group of sisters your same age what single thing kept them from knowing who they truly are. Can you guess their first answer? They said the loud, distracting, powerful pull of the world. Can you relate? Separating ourselves from the world both in distance and in worthiness is an act of great struggle—like Moses scaling that mountain. But what incredible blessings await those who do so.


A Son of God in Glory

Verse 2 tells us that here, away from the world, Moses “saw God face to face, and he talked with him, and the glory of God was upon Moses.” Can you imagine such an experience! I hope so, because Heavenly Father also wants to talk to you face to face and shine His glory upon you. As of right now, you probably haven’t experienced God’s full glory. But each time you feel the love of the Lord in your life, you are experiencing a portion of His glory. Never take those experiences for granted—because the glory of God is powerful stuff. It enables Moses to endure God’s presence, to judge between good and evil, to receive saving strength.

Would you like to know what Moses and Heavenly Father talked about in that glory?

First, Heavenly Father introduces Himself. He speaks tender, comforting words to Moses: “Behold, thou art my son” (Moses 1:4; emphasis added). What a powerful statement. Moses is a child of the living God! Throughout this chapter Heavenly Father continually calls Moses “my son.” This revelation should be no less powerful for you—because you, too, are a child of the living God!


A Work to Do: Look, and He Will Show

“Wherefore,” says Heavenly Father—or, in other words, because you are my son—“look, and I will show thee the workmanship of mine hands” (Moses 1:4). And so it is with you! Because you, too, are His child, look, and He will show you what you need to know.

And then Heavenly Father reveals, “I have a work for thee, Moses, my son” (Moses 1:6; emphasis added). Wow! He who can do all things had a mission—a purpose—for Moses. Moses was being entrusted to assist God. Do you think at that moment Moses might have felt a little inadequate? (See Exodus 4:10–16.) I certainly would have.

When President Hinckley extended my current calling as Relief Society general president, I was more than overwhelmed—I was flusterpated! But remembering my divine heritage gave me confidence to accept this assignment. I imagine it was similar for Moses. Maybe that’s why President Harold B. Lee once observed, “What a difference it would make if we really sensed our divine relationship to God, our Heavenly Father.”3

You are a child of God, and He has sent you here. Thus it is essential that you learn why you are here. The Prophet Joseph Smith taught, “Unless [the Saints of God] have an actual knowledge that the course they are pursuing is according to the will of God they will grow weary in their minds, and faint.”4

What might your work be? You have unique talents and abilities to develop. You need to marry and have a family, you have callings to fulfill, you have brothers and sisters to love and serve. You see, those gifts that make you most unique are those that require your energy. Some assignments can be accomplished by anyone, but others require someone special. Think of Jesus or Joseph Smith or Moses. Think of yourself, for “who knoweth whether thou art come to the kingdom for such a time as this?” (Esther 4:14). Who knoweth? Well, your Father in Heaven knows—that’s who.


Personal Scripture

How can He tell you the work He has for you? Of course there are many ways, but chief among them is your patriarchal blessing. President Hinckley explains that when you receive your blessing, “A man of God lays his hands upon [your] head and speaking as a prophet bestows a blessing, setting forth the great possibility that you have in this life.”5 Your patriarchal blessing protects you from becoming weary in your mind. It reminds you who you are. It is personal scripture of the work you have to do and what you need to know about yourself.

Look what Heavenly Father tells Moses about himself: “Moses, my son, . . . thou art in the similitude of mine Only Begotten; and mine Only Begotten is and shall be the Savior” (Moses 1:6; emphasis added). Moses’ mission was not to unlock the gate to eternal life, but, in similitude of the Savior, he saved the children of Israel from bondage and led them to the promised land.

Moses is not alone at being in the similitude of Jesus with a unique work to do. You are right there with him with your unique mission, which includes being a savior on Mount Zion (see Obadiah 1:21).

Have you received your patriarchal blessing? Do you read it often? Do you pray about it? I hope so, because it’s pretty hard to do what you don’t know! Right now is the time to discover your mission. And if you’ll oppose the world’s pull, Heavenly Father will show you.


Spiritual Eyes versus Natural Eyes

Heavenly Father shows Moses this world and worlds without end “and all the children of men which are, and which were created.” And of this Moses “greatly marveled and wondered” (Moses 1:8).

But then, after such awesome enlightenment, “the presence of God withdraws from Moses, that his glory is not upon Moses.” Now listen to this next phrase: “And Moses [is] left unto himself. And as he was left unto himself, he [falls] unto the earth” (Moses 1:9; emphasis added). There is a great truth there: When we are separated from God’s glory, we are left to ourselves. And when we are left to ourselves, it is much easier to fall.

It took “many hours” for Moses to regain his strength. And he sums up his experience thus far with a new perspective, saying, “I know that man is nothing, which thing I never had supposed” (Moses 1:10). Can you relate? Moses sees his place amongst God’s creations and is astonished. And yet, of all those creations, God appeared to Moses to show him his mission. I find that astonishing. Nevertheless, I know this is how He operates with each of His children, including you.

Reflecting on it all, Moses does not question what he has seen. In fact, he acknowledges how he saw it: “But now mine own eyes have beheld God; but not my natural, but my spiritual eyes, for my natural eyes could not have beheld; for I should have withered and died in his presence; but his glory was upon me; and I beheld his face” (Moses 1:11).

As was true for Moses, we cannot come to know our calling with our natural eyes—natural eyes do not require faith! Paul teaches us that the beautiful truths of the kingdom are “revealed . . . unto us by his Spirit. . . .

“For what man knoweth the things of a man, save the spirit of man which is in him? even so the things of God knoweth no man, but the Spirit of God” (1 Corinthians 2:10–11; emphasis added).


The Test of Faith

Even after such a life-changing experience, Moses’ struggles are not over. In fact, because there is “opposition in all things” (2 Nephi 2:11), his great highs will be matched with deep lows. After all, it’s easy to remain true to our faith without the challenges to try that faith; true faith is only made manifest in the face of heart-piercing trials. Moses—like all of us—has to learn and prove just how stalwart he is with his new knowledge.

As Moses rejoices in what he had witnessed, “Behold, Satan [comes] tempting him, saying: Moses, son of man, worship me” (Moses 1:12).

Did you notice the very first thing Satan says to Moses? It is the direct opposite of what God had said! Listen to Lucifer again: “Moses, son of man, worship me.” Do you see it? Satan goes for the jugular by calling into question Moses’ divine birthright and, thus, his very identity. “You’re no son of God,” Satan says, “you’re a mere son of man.” For Satan understands that the slide into captivity begins with doubts about who we really are.

But Moses is a pretty smart guy. He doesn’t say, “Okay, you’re probably right. Let’s go eat, drink, and be merry.” Instead, he fires right back: “Who art thou? For behold, I am a son of God.” And then Moses strengthens that declaration by adding, “I am . . . in the similitude of his Only Begotten” (Moses 1:13). Do you see the power that comes from knowing who you are?


Lucifer’s Need for Idolization

And did you detect one of Satan’s fixations? It is two simple words: “Worship me” (Moses 1:12, 19). That obsession hasn’t changed.

Because of their past, Lucifer is insanely jealous of his brother Jehovah. Lucifer craves being idolized. But he mistakes idolization for adoration, reverence, and veneration. Thus, like a spoiled child throwing a tantrum, he screams, “Worship me—not Him.”

But most of us aren’t that stupid to just worship Satan outright—are we? We need a little enticement. So Old Scratch is happy to provide it. When tempting Jesus—who was Jehovah in the flesh—Lucifer used the same bait he still uses today: appetites, riches, and power.6 In short, the things of this world. And Jesus could have all that cash and those fabulous prizes—if He would only worship Satan (see Luke 4:1–13).

I know that you are a choice group of Heavenly Father’s children. But the Lord has very specific counsel for His chosen: “There are many called, but few are chosen. And why are they not chosen?

“Because their hearts are set so much upon the things of this world, and aspire to the honors of men” (D&C 121:34–35; emphasis added). Lucifer knows this! Why else would he put so much energy into showing us the things of this world?

You see, “No man can serve two masters: for either he will hate the one, and love the other; or else he will hold to the one, and despise the other. Ye cannot serve God and mammon” (Matthew 6:24).

Unfortunately, there are legions listening to Lucifer’s calls to worship him. Just two months ago President Hinckley said something that stopped my heart. He said, “I do not know that things were worse in the times of Sodom and Gomorrah [than today]. . . . Similar conditions . . . prevail all across the world. I think our Father must weep as He looks down upon His wayward sons and daughters.”7 This is a powerful pronouncement. But I agree.

Again, you are a choice group of Heavenly Father’s children; your attendance at this fireside further demonstrates your desire for righteousness. But, like Moses, this also makes you a larger target for the adversary. Every righteous soul that Satan seduces from the truth becomes a game hunter’s trophy, prominently mounted and displayed on the walls of hell.


How Lucifer Entices Us

How does Satan entice us to worship him? By indulging our appetites, offering us riches, and promising us power. Of course he needs someone to show us his wares, and he has no end of eager salesmen.

One of the most powerful persuasives is the visual image. A brother I know calls television “the devil’s home teacher.” And aside from the Lord, nobody understands the power of images, decibels, and repetition better than Satan. Satan knows the sway of “everybody’s doing it.” He knows if he dangles his merchandise in front of you long enough, your heart just might get hooked on the things of this world.

In last October’s general conference, Elder M. Russell Ballard said, “The choices we make in media can be symbolic of the choices we make in life. Choosing the trendy, the titillating, the tawdry in the TV programs or movies we watch can cause us to end up, if we’re not careful, choosing the same things in the lives we live.”8

And then he encouraged us to follow the counsel in the pamphlet For the Strength of Youth:

“Do not attend, view, or participate in entertainment that is vulgar, immoral, violent, or pornographic in any way. Do not participate in entertainment that in any way presents immorality or violent behavior as acceptable. . . .

“Have the courage to walk out of a movie or video party, turn off a computer or television, change a radio station, or put down a magazine if what is being presented does not meet Heavenly Father’s standards. Do these things even if others do not.”9


Lucifer’s Temples

What words do you use to describe the temple? I use words like holiness, peace, worthiness, calmness, and light. The Lord Himself says His house is “a house of prayer, a house of fasting, a house of faith, a house of learning, a house of glory, a house of order, a house of God” (D&C 88:119). The increase in temples around the world is another testament to me of the truthfulness of the gospel.

But as God’s temples spread across the world, so, too, do Satan’s. The success of his missionary work also requires a place for his converts. After all, how can he be worshiped without a sanctuary? Opposites of the words we just used for God’s temples describe Satan’s: filthy, wicked, loud, and dark. Consider the ever-lengthening strip of Las Vegas’s casinos. In Lucifer’s temples—now advertised as “family friendly”—appetites are satisfied in spades; more is not enough; anarchy trumps order. And all the while our spirits are blinded by the lights, deafened by the din, and bludgeoned by the beats.

One day that power will be shut off; the lights and music will cease. And “they who are filthy shall be filthy still . . . and . . . shall go away into everlasting fire” (2 Nephi 9:16).


The State of the World

I don’t emphasize these things to scare you. But “we wrestle not against flesh and blood,” said Paul, “but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places” (Ephesians 6:12).

Listen to what President Boyd K. Packer taught just over a month ago: “I know of nothing in the history of the Church or in the history of the world to compare with our present circumstances. . . .

“The world is spiraling downward at an ever-quickening pace. I am sorry to tell you that it will not get better.

“It is my purpose to . . . put you on alert. These are days of great spiritual danger for our youth.10

Of course Lucifer’s temples are not just casinos. You know where and what they are—they are places where men and women are persuaded “to do evil, and believe not in Christ, and deny him, and serve not God” (Moroni 7:17). They are places where Satan’s demand of “Worship me!” is heeded, where loud music and rough language drown out the still small voice, where darkness—not glory—is desired.


Glory versus Darkness

How ironic for Satan, then, that this very contrast between glory and darkness helps Moses recognize Satan. Had Moses not experienced God’s glory, the darkness would have been less obvious. But Moses remembers, so he asks Lucifer, “And where is thy glory, that I should worship thee?

“For behold, I could not look upon God, except his glory should come upon me. . . . But I can look upon thee in the natural man. . . .

“ . . . Thy glory . . . is darkness unto me[.] And I can judge between thee and God” (Moses 1:13–15; emphasis added). What empowering words!

All of you have experienced some level of God’s glory. If not, you would not be here. And all of you have experienced some level of Satan’s darkness. In this you are no different from Moses either. So, like Moses, you can judge! You know the pain of your spirit being wounded by sin or the devastation of the Holy Ghost leaving when offended or the despair of losing self-control. But you also know the sweetness of forgiveness, the transcendence of testimony, and the humble gratitude for answered prayers. You have felt the love of the Lord in your life; you have felt His glory. This is why you can judge between glory and darkness, between God and Lucifer!


Banishing Satan

Knowing that God is completely honest (see Deuteronomy 32:4), Moses also knows that Satan is deceitful. Thus Moses doesn’t invite the father of lies to stay for lunch so as not to offend him. No, Moses cuts right to the chase: “Get thee hence, Satan; deceive me not” (Moses 1:16).

This is a powerful command—but not too powerful for a son or daughter of God to make! You, too, are a child of God. And you, too, can say, “Get thee hence, Satan.” In fact, there will be times you will have to say it.

Moses is strengthened by knowing his divine birthright and thus declared an unwavering commitment to Heavenly Father. He reminds Satan that “God said unto me: Thou art after the similitude of mine Only Begotten.

“And he also gave me commandments when he called unto me out of the burning bush, saying: Call upon God in the name of mine Only Begotten, and worship me” (Moses 1:16–17; emphasis added).

In other words, Moses is going to honor his covenants. He reiterates his commitment, saying, “I will not cease to call upon God, I have other things to inquire of him: for his glory has been upon me, wherefore I can judge between him and thee. Depart hence, Satan” (Moses 1:18; emphasis added).

You see this pattern again and again. Moses has seen God’s glory (or felt the love of the Lord in his life), he remembers it—his judgment is not impaired by Satan’s deceptions—and thus he can cast Satan out with confidence. Make this your pattern, too.

Further, if a man of Moses’ stature and testimony is still humble enough to realize that he cannot cease to call upon God, what does that mean for you? Brothers and sisters, at all times and in all places—but especially in the face of great trials and tribulations—you cannot give up praying to Heavenly Father! You must just keep trying, even if the heavens seem sealed and silent.

President Hinckley said, “We must get on our knees and plead with the Lord for help and strength and direction.”11

So after Moses commands Satan to leave, “Satan crie[s] with a loud voice, and rant[s] upon the earth, and command[s,] saying: I am the Only Begotten, worship me” (Moses 1:19; emphasis added). That is a lie, plain and simple. Lucifer is forever trying to be someone he’s not.


Faith and Fear

Lucifer’s exit must have exceeded anything Moses had ever witnessed, because “Moses began to fear exceedingly; and as he began to fear, he saw the bitterness of hell” (Moses 1:20).

Verse 20 is crucial to remember because it shows us that Satan does not give up easily, or go quietly. He might preach instant gratification and self-indulgence, but he knows the power of patience and self-denial. Why else is he called the “cunning one”? (2 Nephi 9:39). Thus, Satan’s fury can strike fear into the hearts of men, even men like Moses—and like you. That is a scary thought, because as soon as Moses became afraid, he could see into the very depths of hell. But did you know that fear can overcome faith? All of us have times of fear—remember Peter walking on the water?

The Prophet Joseph Smith taught a most extraordinary truth:

“For doubt and faith do not exist in the same person at the same time; so that persons whose minds are under doubts and fears cannot have unshaken confidence; and where unshaken confidence is not there faith is weak; and where faith is weak the persons will not be able to contend against all the opposition, tribulations, and afflictions which they will have to encounter in order to be heirs of God, and joint heirs with Christ Jesus; and they will grow weary in their minds, and the adversary will have power over them and destroy them.”12

Jesus told Peter: “Behold, Satan hath desired to have you, that he may sift you as wheat:

“But I have prayed for thee, that thy faith fail not” (Luke 22:31–32; emphasis added). Jesus knew that faith—not fear—will conquer Satan.

It is fear that overtakes Moses. But his fear does not last long enough to give Satan any advantage. Do you know why? Look at verse 20 again: “Nevertheless, calling upon God, he received strength, and he commanded, saying: Depart from me, Satan, for this one God only will I worship, which is the God of glory. . . .

“And . . . he departed hence, even from the presence of Moses” (Moses 1:20, 22; emphasis added).


Binding Satan

What did Moses, the great prophet, do to escape his fear? He had no secret weapon that you don’t have. He prayed. He needed that divine assistance because Satan is persistent. It takes Moses four times to drive Satan out. Four times! (Even my sons usually minded after three times—well, most of the time.) Imagine if Moses had given up after three times.

In your deepest times of temptation and fear, like Moses, you must plead with Heavenly Father as frequently and as long as necessary to retain your faith. If you do not, Lucifer will lurk nearby until your defenses drop—and then return with enticings to worship him and fears to stop your heart. It is not easy—but nothing of worth is.

Nearly thirty years ago Elder Eldred G. Smith gave some wonderful counsel about standing up to Lucifer. “The only power I know of that will bind Satan, or render him powerless, is righteous living.

“ . . . Even Jesus Christ had to bind Satan when he was tempted in the wilderness. . . .

“When you have resisted a temptation until it no longer becomes a temptation, then to that extent, Satan has lost his power over you, and as long as you do not yield to him, to that degree he is bound.”13

With Satan finally gone, “Moses lift[s] up his eyes unto heaven, being filled with the Holy Ghost, which beareth record of the Father and the Son” (Moses 1:24).

You have been given the gift of the Holy Ghost, who testifies of the truth. You are entitled to His presence and direction according to your faithfulness. Let Him help you!


The Rewards of Faithfulness

“And calling upon the name of God, he [Moses] beh[olds] his glory again, for it [is] upon him” (Moses 1:25). Did you notice that Heavenly Father’s glory has returned?

Continuing in verse 25, Heavenly Father begins pouring out blessings upon Moses to reward his loyalty. God’s first words are ones of comfort and encouragement: “Blessed art thou, Moses, for I, the Almighty, have chosen thee” (emphasis added). Being chosen by God is no small thing. Do you remember why many are called but few are chosen? Satan had offered Moses the worldly menu, but Moses denied himself “of all ungodliness” (Moroni 10:32; emphasis added). Thus Moses is chosen because his heart is set upon the things of his Father.

And now, after that crucible of temptation, God knows Moses can be trusted completely, and—just as important—Moses knows he is completely trustworthy. So Heavenly Father is able to further reward Moses with increased knowledge about his mission. Listen: “And thou shalt be made stronger than many waters; for they shall obey thy command as if thou wert God.

“And lo, I am with thee, even unto the end of thy days; for thou shalt deliver my people from bondage, even Israel my chosen” (Moses 1:25–26). What great promises! Can you hear the foreshadowing of “all that my Father hath shall be given unto [you]”? (D&C 84:38).


Whose
We Are

Heavenly Father proceeds to reveal His innumerable creations and answer Moses’ questions about those creations. And then Heavenly Father says something that even though I cannot comprehend it, I know to be true: “For behold, there are many worlds. . . . And innumerable are they unto man; but all things are numbered unto me, for they are mine and I know them” (Moses 1:35; emphasis added).

Can you believe it? Even with all those innumerable creations, God knows Moses. And I testify that He also knows you. How do I know? Because He knows me. Because He has inspired my words for you tonight. We are numbered to Him because we are His.

My counselor and dear friend, Anne C. Pingree, made a wonderful observation that not only are we “blessed to know who we are,” we are blessed to know “whose we are.”14


The Great Reward

Moses had been taught who he was, he had been given his work, and he had been shown whose he was. And then, because he had proven himself unshakable, he was ready to learn Heavenly Father’s work and glory. From this seemingly simple revelation in Moses 1, the gospel and everything we do in it is unified and infused with eternal significance. Here is that stunning revelation in verse 39: “For behold, this is my work and my glory—to bring to pass the immortality and eternal life of man.”

This sublime statement is the crowning reward for Moses’ faithfulness and steadfastness. Its insight extends to us, changing our actions. It is a perfect example of how knowing leads to doing.

But remember that this pearl of great price came at a great price. It was received only after Moses had removed himself from the things of this world, had experienced divine love and glory, had learned who he was and what his work would be, had made covenants with his Father in Heaven, and had resisted Satan unceasingly with testimony and prayer.

Some of you may be struggling with knowing who you are. There’s a little secret about “to know is to do”: the flip side is also true—“to do is to know!” In other words, if you’re unsure, just do anyway. Jesus has promised, “If any man will do [my Father’s] will, he shall know of the doctrine, whether it be of God” (John 7:17; emphasis added). Do, and you’ll know.


Remember Who You Are!

Like Moses, you are a son or daughter of God in the similitude of His Only Begotten Son. Like Moses, you can do every single one of these things! And, therefore, like Moses, you can receive every single one of these incredible blessings.

Listen to the words Peter taught, referring to promises the Savior had made to others: “For the promise is unto you, and to your children, and to all that are afar off” (Acts 2:39; emphasis added).

And so this is why I tell my children and my grandchildren and each one of you, “Remember who you are.” Or, as the Lord said, “Remember the worth of souls is great” (D&C 18:10).

This is why I say, “To know is to do.” Or, as the Savior said—and I like what was added—“If ye know these things, happy are ye if ye do them” (John 13:17; emphasis added).

I hope you feel energized and, as my boys say, “pumped up” to overcome the challenges that are uniquely yours for this unique time. You can conquer!

When you feel down, remember, you don’t have to do it alone. Many, like Moses, have gone before you and have successfully overcome hard things. You can too. Many—like President Hinckley, the Apostles, your bishop, your parents, and even I—pray for you daily. You can, and you must, pray too. You are children of God, and He has sent you here! His work and His glory is to bring to pass your immortality and eternal life.

Recently President Hinckley gave us wonderful encouragement: “[You] must not give up. [You] must not become discouraged. [You] must never surrender to the forces of evil. [You] can and must maintain the standards for which this Church has stood since it was organized. There is a better way than the way of the world. If it means standing alone, [you] must do it. . . .

“ . . . [You] must get on [your] knees and plead with the Lord for help and strength and direction. [You] must then stand on [your] feet and move forward.

“I am absolutely confident that heaven will smile upon [you]. The Lord will hear and answer [your] prayers if [you] will commit [yourself], giving [your] very best to this work.”15 Moses showed us that this is true.

Tonight as you run out the door to life’s adventures, let me give you two Bonnie-isms for the road. They are filled with all the love in my heart: Remember who you are. To know is to do!

I pray that you, like your brother Moses, will let Heavenly Father lead you, guide you, and walk beside you, because I testify that He will. In the name of Jesus Christ, amen.


Notes

1. “Standing Strong and Immovable,” in Worldwide Leadership Training Meeting: The Priesthood and the Auxiliaries of the Relief Society, Young Women, and Primary, 10 Jan. 2004, 20.
2. In Conference Report, Oct. 2003, 106; or Ensign, Nov. 2003, 100.
3. In Conference Report, Oct. 1973, 9; or Ensign, Jan. 1974, 6.
4. Joseph Smith, comp., Lectures on Faith [1985], 67–68.
5. In “Messages of Inspiration from President Hinckley,” Church News, 6 Dec. 2003, 2; emphasis added.
6. See David O. McKay, “Individual Righteousness, the Strength of the Church,” Instructor, Sept. 1962, 290.
7. “Standing Strong and Immovable,” 20.
8. In Conference Report, Oct. 2003, 15; or Ensign, Nov. 2003, 16.
9. For the Strength of Youth: Fulfilling Our Duty to God (2001), 17, 19.
10. The One Pure Defense (An Evening with President Boyd K. Packer, 6 Feb. 2004), 4; emphasis added.
11. “Standing Strong and Immovable,” 21.
12. Lectures on Faith, 71.
13. In Conference Report, Apr. 1970, 142.
14. “Preparing the Greatest Generation of Missionaries: A Mission for Every Woman,” BYU Women’s Conference, 2 May 2003, 3.
15. “Standing Strong and Immovable,” 20–21.

I Believe In Family






The Family:
A Proclamation to the World

The First Presidency and Council of the Twelve Apostles of The Church of Jesus Christ of Latter-day Saints

We, the First Presidency and the Council of the Twelve Apostles of The Church of Jesus Christ of Latter-day Saints, solemnly proclaim that marriage between a man and a woman is ordained of God and that the family is central to the Creator’s plan for the eternal destiny of His children.

All human beings—male and female—are created in the image of God. Each is a beloved spirit son or daughter of heavenly parents, and, as such, each has a divine nature and destiny. Gender is an essential characteristic of individual premortal, mortal, and eternal identity and purpose.

In the premortal realm, spirit sons and daughters knew and worshiped God as their Eternal Father and accepted His plan by which His children could obtain a physical body and gain earthly experience to progress toward perfection and ultimately realize his or her divine destiny as an heir of eternal life. The divine plan of happiness enables family relationships to be perpetuated beyond the grave. Sacred ordinances and covenants available in holy temples make it possible for individuals to return to the presence of God and for families to be united eternally.

The first commandment that God gave to Adam and Eve pertained to their potential for parenthood as husband and wife. We declare that God’s commandment for His children to multiply and replenish the earth remains in force. We further declare that God has commanded that the sacred powers of procreation are to be employed only between man and woman, lawfully wedded as husband and wife.

We declare the means by which mortal life is created to be divinely appointed. We affirm the sanctity of life and of its importance in God’s eternal plan.

Husband and wife have a solemn responsibility to love and care for each other and for their children. “Children are an heritage of the Lord” (Psalms 127:3). Parents have a sacred duty to rear their children in love and righteousness, to provide for their physical and spiritual needs, to teach them to love and serve one another, to observe the commandments of God and to be law-abiding citizens wherever they live. Husbands and wives—mothers and fathers—will be held accountable before God for the discharge of these obligations.

The family is ordained of God. Marriage between man and woman is essential to His eternal plan. Children are entitled to birth within the bonds of matrimony, and to be reared by a father and a mother who honor marital vows with complete fidelity. Happiness in family life is most likely to be achieved when founded upon the teachings of the Lord Jesus Christ. Successful marriages and families are established and maintained on principles of faith, prayer, repentance, forgiveness, respect, love, compassion, work, and wholesome recreational activities. By divine design, fathers are to preside over their families in love and righteousness and are responsible to provide the necessities of life and protection for their families. Mothers are primarily responsible for the nurture of their children. In these sacred responsibilities, fathers and mothers are obligated to help one another as equal partners. Disability, death, or other circumstances may necessitate individual adaptation. Extended families should lend support when needed.

We warn that individuals who violate covenants of chastity, who abuse spouse or offspring, or who fail to fulfill family responsibilities will one day stand accountable before God. Further, we warn that the disintegration of the family will bring upon individuals, communities, and nations the calamities foretold by ancient and modern prophets.

We call upon responsible citizens and officers of government everywhere to promote those measures designed to maintain and strengthen the family as the fundamental unit of society.

Workout Routines and Splits - weightlifting and bodybuilding programs




Workout Routines and Splits - weightlifting and bodybuilding programs

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

  1. Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that its ok if the secondary muscles get worked that day, because your doing them anyway.
  2. Separate those muscles that work a secondary muscle so that they are far enough apart not to over train you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.
  3. This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off

Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.

Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbbell Flies
Incline Dumbell Flyes

Back
Deadlift
Lat Pulldown (or weighted pull ups)
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows .

Chest
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls

Triceps
Tricep Press Down
Dips
French Press

Legs
Squats
Calve Raises Hamstring Curls Leg extensions Sports Court

Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs

Abs
Abs are an important muscle and should be worked, but most people are just soooo confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here.

Weightlifting Workout Routine And Split
I've tried a bunch of different workout routines, and this one is probably my favorite. Remember, I'm not selling this. Its just what I do. I'm not saying because I do it and it works for me, that you should do it and that it will work for you.

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

*Note, on all exercises I do 6-10 reps. As I increase the weight, I decrease the reps. For example, if I'm doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.

Now, some questions you might have about weightlifting workout routines, splits, programs and what I do.

Why do you do the incline hammer strength machine and not the incline bench press? Well, I used to do the incline bench press, but I never felt right on it. I can't really explain it, but I couldn't get into a groove so to speak. So I went to the next best thing to free weights (by the way, free weights are the best thing for building muscle mass) which are hammer strength machines. They are the closest thing to free weights, and I happen to love the incline hammer machine, so I use it.

Why do you do so little? Wouldn't you be better off doing 10 sets for biceps or doing 15 sets for the chest? Nope, I tried that and it didn't work. After trying a bunch of different workout routines and programs, I discovered that the one I am using now works, so I use it. 10 sets for biceps might work for you but it doesn't for me. For more information on this, read the Important Facts section where I explain this in more detail.

If you did for example, biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to answer. You see, I never did triceps on a different day then chest, or biceps on a different day then back. Like I said, this routine works for me, so I stuck with it. But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps.