You could train more. You could take more supplements. You
could eat more food. You could do all of these things, but that doesn't mean
you'll gain more muscle. My experience has taught me that doing these things in
the right amounts - not as much as possible - is the formula for success in
bodybuilding.
Unfortunately, the only way that some people will learn this
lesson is by doing things to excess. As a consequence, these same people may
find themselves over trained, overweight and out a lot of hard-earned money.
But you need not follow the path of trail and error.
I once heard a saying that applies here: "A smart
person learns from his mistakes; a genius learns from the mistakes of
others." Here's your opportunity to benefit from my mistakes. I don't know
if that makes you a genius, but it should enable you to grow while others are
spinning wheels making the same mistakes that I and many other bodybuilders
made when we were first starting out.
THE DEMANDS OF BODYBUILDING
A basic principle (law) in economics that in a free market,
supply will equal demand. The same is true in bodybuilding. To stimulate your
muscles, you must place demand upon them sufficient to create an adaptive
response. This in turn enables the muscles to supply a greater amount of force
the next time they are called upon to do so. For the adaptation process to
occur, your diet must supply the muscles with the essential nutritional
components the fibers demand to rebuild themselves. If your diet is poor, you
can forget about gaining size. If your body's demands for raw materials exceed
what your diet can deliver, supplementation can supply the ingredients your
muscle fibers need. This point is very important. Master it, and it will help
you reach your full potential.
When beginning a training, supplementation or nutritional
program, you must first select the staple items you'll need in each category.
These are the so-called "essential items" you shouldn't be without
Some universal principles apply to virtually all athletes, though they may vary
slightly depending on body type, goals and level of development. These items
will form the foundation upon which your program will evolve. 0nce you have the
basics covered and yon understand how they influence your progress, you can add
or subtract various components as need dictates.
1) TRAINING
You can choose from hundreds of different movements when
constructing a bodybuilding routine, but that doesn't mean you should do all of
them. I personally feel you should perform no more than 9-12 sets per body part
per workout. Of these, two-thirds should come from the list of staple exercises
that will form the core of your exercise program. These compound exercises,
where movement occurs at more than one joint, involve several muscle groups and
typically recruit more muscle fiber than isolation, or single-joint, exercises.
As for reps, I usually do sets of 4-8 reps for most of my compound movements,
and I keep the weight really heavy. On my single-joint exercises, my reps are
typically between 8 and 12.
The specific exercises yon select will depend on your goals,
symmetry and the degree of success you experience with that movement. Sometimes
I've done a perfectly good exercise that's effective for a lot of people and
gotten very little from it. No problem; I just try something else from my list
of staple movements the next time I go to the gym. Often I can come back to the
first exercise a few months later and get good results, so I've learned not to
write off anything permanently.
2) NUTRITION
During the off-season, when I'm really trying to pack on
muscle, I don't count calories. Instead, I count grams of protein. I consume
approximately 1.5 grams of protein per pound of body-weight per day. I try to
consume carbohydrates at a 2:1 ratio with protein, so that works out to
approximately 3 grams of carbs per pound of bodyweight each day. I don't
deliberately consume a particular quantity of fat, but rather I try to keep fat
out of my diet as much as possible. Because I eat a fair amount of meat,
however, approximately 10% of my daily caloric intake ends up coming from fat.
A certain amount of fat is important to your health, do don't go on a zero-fat
diet, but at 9 calories per gram fat can add up quickly, so don't overdo it
either.
By beginning with protein as the starting point for my
nutritional program, I'm more confident that my nutritional demands are being
met as I gain size. Counting calories is irrelevant. Sure, your body needs
energy, but if all it needed were calories, you could just eat fat and be done
with it. The first priority of your nutritional program is to supply protein
and carbohydrate to build and fuel your body.
I have a few staple items in my nutritional regimen. For
protein, I eat lean red meat (sirloin), skin-less chicken breast, turkey breast
and egg whites. For carbohydrate, I eat rice, cream of rice cereal, oatmeal,
potatoes, pasta and bananas.
3) SUPPLEMENTATION
Without a doubt, supplementation is an important part of my
overall program. It comes clown to selecting the right supplements for your
present nutritional demands, not haphazardly using every supplement you can get
your hands on.
Supplements are an efficient way to deliver the
macronutrients and micronutrients that are in extremely high demand by the body.
In the case of macronutrients, for example, I rely on supplements for up to 40%
of my daily protein requirements. The reason is very simple: my body needs
about 450 grams of protein each day, and when you consume this much protein,
absorption, digestibility and convenience become extremely important factors.
When you select a protein supplement, don't just grab the
cheapest one on the shelf. Be sure you get a high-quality whey protein product
with a large percentage of di- and tripeptides. Basically, these are amino-acid
chains only 2-3 links long, and the body absorbs them more readily than any
other form of protein. This is important because it greatly improves the rate
of absorption, which means you're using the protein more efficiently and completely.
This kind of protein is also less stressful on the digestive
system. Protein digestion is taxing enough for a non-bodybuilder, but when you
consider the amount of protein that we consume, our digestive system could use
all the help it can get. Add to this the general state of physical stress that
we endure during training and the recovery process that follows, and you start
to get an idea why efficient protein absorption is so critical. The higher the
stress on the body, the lower the digestive efficiency.
When it comes to supplementing micronutrients, again, I keep
it pretty simple. I use creatine monohydrate, a real staple for bodybuilders
these days. I personally get an unbelievable pump from creatine, and I feel
significantly stronger as well.
I also take a lot of branched-chain amino acids (BCAAs),
about 12 grams per day. These are unique in that the body uses them for fuel
when you're working out. Your body also needs them to synthesize muscle tissue,
so supply and demand becomes critical once again. You don't want to fall short
of these important building blocks, or you may end up breaking down a lot of
muscle as a result.
The final staple in my supplementation regimen is a complete
multivitamin and mineral complex. This is my insurance policy to make sure I've
got all the bases covered. I take one in the morning and one with dinner.
This is the same training, nutritional and supplementation
program I used when I began making significant gains and packing on muscle.
Based on your particular needs and goals, you may want to add, subtract or
change various elements of this program, but whatever you do, always factor in
the staples to your own supply and demand equation, and remember: More is not
always better - sometimes it's worse.
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