Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: suckmymuscle on March 19, 2011, 12:49:29 PM
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Here are the two most important things you need to do to grow, which I have found out after years of trial-and-error:
1. If you want big muscles, you need to increase your strength - Whatever you do in the gym, try to increase your strength without sacrificing form. This is the single most important thing for growth. Froget the number of reps or the exercises: focus on increasing your strength no matter what. 10 reps with 300 lbs on the deadlift is not as good as a single rep with 400 lbs! The explanation is very simple: the basic contractile unit of the muscle, the sarcomere, does not increase in strength per volume, so the only way for a muscle to become stronger is for it to become bigger! There is no other way. It is simple deductive logic. Now, a lot of the strength you gain in an exercise is due to superior neuromuscular efficiency. The more you do an exercise, the better you become at it. But there are limits. Consider a powerlifter. A powerlifter gains in strength by becoming better over the years at performring the exercises and because they have short arms. A lot of the strength gains are due to better technique at performing the exercise. But no matter how good he is at performing the bench press, he will need to have huge pecs, triceps and front delts to bench 600+ lbs! In fact, bench pressers who bench 600+ for a single rep have bigger pecs than bodybuilders who bench 300 lbs for 3 sets of 10 reps! Weights, weights, weight! This is all that matters! Forget about the number of reps and sets. Just focus on becoming stronger and your muscles will become bigger. Remeber that the only thing that matter to increase the cross-sectional area of muscles is the amount of weight you can move with that muscle and not the amount of sets and reps you can do with the weight. Also, the body has a very limited recovery ability. Forget barbell curls and lateral raises. You will get much bigger delsts from front military presses than from lateral raises while at the same time stimulating your traps, chest and even back muscle. Do only the following exercises: deadlift, squat, bench, military presses and barbell row. You cannot recover without drugs from more than a few exercises. If you have REALLY shitty genetics for size, then do nothing but deadlifts and squats. Believe it or not, increasing your strength with good form in the dealift and squat will put 20 lbs of lean muscle on your frame in 6 months. Strength, strength! Froget everything else. Sacrfice reps for strength and do whatever you can to increase your strength. The key is to increase strength with good form. If you increase your strength withy shitty form, it just measn you are using momentum or have learned how to use ancilliary muscles to help your target muscles.
2. When you feel hunger pains, eat! - This is the single most importan thing for growth and the reason why most guys can't gain weight. The top priority of the body is not to build muslce, but to feed sugar to the brain. Your body will break down(catabolize) your muscle tissue to provide sugar for the brain before it even starts using the glycogen stores in the liver. Many guys don't grwo because they are obssed with eating clean or only eating protein-rich foods. What matters is not protein, but calories. As long as your body is getting the calories it needs to feed sugar to your brain, the protein in your muscles will be spared. It doesen't matter whether the calories come from burgers or turkey breast with brown rice. The bottom line is getting sugar from food to feed your brains o your body won't chew up your muscles tvia gluconeogenesis to prove the sugar your brain needs. It also makes no difference whether you eat 3 big meals a day or 6 small meals, and here is why: 3as huge meal takes longer to digest, so will provide sugar for your body for a longer span of time, meaning that you won't go catabolic for longer. A small meal takes 2-4 hours to process adn then your blood sugar starts to plummet; a huge meal will take 8 hours to process meaning that you won't ned to feed your body for it to get the glucose it needs withyout chewing up your muscles for another 8 hours. The downside of big meals is the drowsiness that follows it, but for growth 3 big meals or 6 small meals makes no difference. I prefer small meals. If you wordk and can't prepare several small meals a day, here is what you do: eat bananas. They are perfect for growth. Eat 3 solid mleala a day and get the other 3 from bananas. Each banana hasa 70 calories so if you eat half a dozen, that adds up to 420 calories a day. Three times a day, that is 1,260 calories to keep your body from chewing your muscles for the glucose the brain needs. So when should you eat? No, not every three hours like the muscle magazines recommend, but wehn you feel hunger pains. When your stom,ach starts curling, you have less than an hour to feed your body comething before it starts chewing up your muscles. Feed it whatever you want; makes no difference. Of course, if you do it always with ice cream or burgers, you will get fat, but every once in a while it makes no difference and it will spare your muscles. Take apples and banaas with you everywhere. They are the perfect meal replacement, made by Nature without any of the junk tha tman-made MRS have, like hydrogenated fats, artificial colors and other trash. Bananas even have an almost complete protein, even thoughh, like I said, it mkes no difference for growth if your calories come from proteins or carbs as long as you eat enlgh protein to maintain a positive nitrogen balance. As long as you eat 2 or 3 meals that are rich in protein a day, you will grow just fine by eating nothing but bananas and apples for your other meals. It makes no difference to spare the protein in your musles.
Let's call these the Suckmymuscle principles. Down-to-earth and a lotmore empirical and logical than the retarded Adonis principles.
SUCKMYMUSCLE
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TEAM SMM
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Here are the two most important things you need to do to grow, which I have found out after years of trial-and-error:
1. If you want big muscles, you need to increase your strength - Whatever you do in the gym, try to increase your strength without sacrificing form. This is the single most important thing for growth. Froget the number of reps or the exercises: focus on increasing your strength no matter what. 10 reps with 300 lbs on the deadlift is not as good as a single rep with 400 lbs!
YOU FAIL
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this thread sucks!!! >:(
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I agree with point 1 to an extent, but you have to periodically change the rep scheme and exercises. If you are too stubborn with your routine, it will stagnate and you will most likely plateau, get frustrated, and possibly hurt from over zealous effort.
Point 2 is also true, but the demands for eating are pretty easily met. It didn't take supplements and focused eating to take you from a baby to an adult. The average joe fails to realize how long it actually takes to build a good physique, and to correctly stimulate muscle growth on a consistent basis.
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1) Your mom
2) Your mom's mom
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1) Your mom
2) Your mom's mom
LOL
why are professional bodybuilders almost always muscular than weightlifters even though weightlifters are almost always stronger than bodybuilders? ???
It's almost like some people haven't really followed their ideas to a real world conclusion ???
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1. hormona swimming pool
2. all you can eat buffet
3. "stimulate, don't annihilate"
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where do you get this info from?
cite some references cos im pretty interested in the 1RM vs repetition concept.
considering that the repetition concept attempts to solicit muscular adaptation beyond the neurological and the 1RM certainly has a significant neurological and non muscular component. (i.e. mechanics, levers etc.)
you are close to the basic philosophical premise advocated by mentzer et al.
but not quite.
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LOL
why are professional bodybuilders almost always muscular than weightlifters even though weightlifters are almost always stronger than bodybuilders? ???
It's almost like some people haven't really followed their ideas to a real world conclusion ???
because its a relative concept not an absolute one...what u are doing is putting an apple and an orange together and saying "look- your theory doesnt work"..
and that is why people poo poo the experts at cause and effect because they simply dont get the concept of it.
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yes, big muscles=strong muscles.
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The 1st point is pretty much spot on. The 2nd point... No comment ;D
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because its a relative concept not an absolute one...what u are doing is putting an apple and an orange together and saying "look- your theory doesnt work"..
and that is why people poo poo the experts at cause and effect because they simply dont get the concept of it.
I know what you are saying
"Just because Joe the bodybuilder is larger then Dave the weightlifter doesn't mean that Joe doesn't need to get stronger in order to grow bigger muscles. Don't compare Joe to Dave"
This is overly simplistic first of all we are not one apple and one orange, think of weighlifters and bodybuilders as many varieties of apples. If you notice that more sunlight makes larger apples, but more fertilizer makes them sweeter, you realize different forces shape them in different ways. Large populations also help us recognize trends.
This, then, is the trend we see over a very large sample:
Weightlifters train for strength and they are the the SMALLER of the two populations
Bodybuilders train for size, using a combination of advanced drug use, and greater volume/intensity ( and YES one way to increase intensity is to increase strength, I will cede you that point) and they are the LARGER of the two populations
Bodybuilding size muscles = ALL DRUGS
lifting heavier weights is just one relatively unimportant strategy of many that help the drugs grow the muscles larger
I feel like I am talking to a room full of drooling chimps sometimes (no offense doctor chimps)
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I know what you are saying
"Just because Joe the bodybuilder is larger then Dave the weightlifter doesn't mean that Joe doesn't need to get stronger in order to grow bigger muscles. Don't compare Joe to Dave"
This is overly simplistic first of all we are not one apple and one orange, think of weighlifters and bodybuilders as many varieties of apples. If you notice that more sunlight makes larger apples, but more fertilizer makes them sweeter, you realize different forces shape them in different ways. Large populations also help us recognize trends.
This, then, is the trend we see over a very large sample:
Weightlifters train for strength and they are the the SMALLER of the two populations
Bodybuilders train for size, using a combination of advanced drug use, and greater volume/intensity ( and YES one way to increase intensity is to increase strength, I will cede you that point) and they are the LARGER of the two populations
Bodybuilding size muscles = ALL DRUGS
lifting heavier weights is just one relatively unimportant strategy of many that help the drugs grow the muscles larger
I feel like I am talking to a room full of drooling chimps sometimes (no offense doctor chimps)
your a armchair quarterback my man. your point about it being all drugs is accurate, but you dismissal of the role strength plays in getting big is not. yes, a small percentage of heavy drug users can get huge by lifting moderate weights. but 90+% of heavy drug users are incapable of becoming huge without lifting very heavy weights. and even in the group of guys who lift moderately to hugeness, they can lift very heavy weights when they want to. they just dont have to in order to maximally(?) stimulate their muscles.
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1. hormona swimming pool
2. all you can eat buffet
3. "stimulate, don't annihilate"
wow great post!!!
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LOL
why are professional bodybuilders almost always muscular than weightlifters even though weightlifters are almost always stronger than bodybuilders? ???
It's almost like some people haven't really followed their ideas to a real world conclusion ???
Strength correlates with muscle mass for bodybuilders as well. Pro bodybuilders use a lot more drugs than pro powerlifters. And all the really huge bodybuilders are incredibly strong. Ronnie used to deadlift 805 lbs for 2 reps. Branch Warren benches 500 lbs, etc. The bodybuilders who are not very strong are not huge. This is simple logic as a muscle's diameter is proportional to strength. Shawn Ray was a lot smaller than Ronnie, and guess what? He was a lot weaker as well. My theory holds true.
You = fail
SUCKMYMUSCLE
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Strength correlates with muscle mass for bodybuilders as well. Pro bodybuilders use a lot more drugs than pro powerlifters. And all the really huge bodybuilders are incredibly strong. Ronnie used to deadlift 805 lbs for 2 reps. Branch Warren benches 500 lbs, etc. The bodybuilders who are not very strong are not huge. This is simple logic as a muscle's diameter is proportional to strength. Shawn Ray was a lot smaller than Ronnie, and guess what? He was a lot weaker as well. My theory holds true.
You = fail
SUCKMYMUSCLE
No qualms with you my overly sophisticated and smart friend, but how do you explain the huge, but amazingly weak Paul Dillet?
Paul clearly outsized EVERYONE on EVERY stage, yet he was ridiculously weak.
He was renowned for having some of the weakest lifts and never going heavy on any workouts. What do you make of this phenomenon, was it merely a genetic anomaly or sorts?
(http://www.fuertesyrobustos.com/images/stories/pauldillet/dillet20.jpg)
(http://img704.imageshack.us/img704/4463/dilletfrozen02.jpg)
"1"
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No qualms with you my overly sophisticated and smart friend, but how do you explain the huge, but amazingly weak Paul Dillet?
Paul clearly outsized EVERYONE on EVERY stage, yet he was ridiculously weak.
He was renowned for having some of the weakest lifts and never going heavy on any workouts. What do you make of this phenomenon, was it merely a genetic anomaly or sorts?
(http://www.fuertesyrobustos.com/images/stories/pauldillet/dillet20.jpg)
(http://img704.imageshack.us/img704/4463/dilletfrozen02.jpg)
"1"
Paul Dillet was an amazing freak who responded fantastically to steroids. Also, you are making a mistake. Dillet did not have a lot of muscle, except on his quads and arms. His back was extremely weak as well as his pecs. His pecs looked huge because of the big varicose veins in it, but they were tiny! What bodyparts Dillet had that were huge? His arms, delts and quads! And surprise, surprise, those were the bodyparts he trained really heavy. He would do leg presses with over 1,200 lbs and he would do very heavy barbell curls. The bodyparts he didn't train heavy, like his pecs and back, were tiny for his size. So my theory holds true.
SUCKMYMUSCLE
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No qualms with you my overly sophisticated and smart friend, but how do you explain the huge, but amazingly weak Paul Dillet?
Paul clearly outsized EVERYONE on EVERY stage, yet he was ridiculously weak.
He was renowned for having some of the weakest lifts and never going heavy on any workouts. What do you make of this phenomenon, was it merely a genetic anomaly or sorts?
"1"
one of the genetically gifted who can grow from modreate weights and lots of juice. the rest of us have to not only juice but use massive weights. look around your local gym. how many guys juice? how many guys are truly big? of all those juicers, do any of them use massive weight conistantly every workout for reps? so many guys juice but very few ever get huge. some have good genes, some force it to happen.
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one of the genetically gifted who can grow from modreate weights and lots of juice. the rest of us have to not only juice but use massive weights. look around your local gym. how many guys juice? how many guys are truly big? of all those juicers, do any of them use massive weight conistantly every workout for reps? so many guys juice but very few ever get huge. some have good genes, some force it to happen.
It holds true for Dillet as well. The bodyparts in him that were huge: quads, delts and arms. He went very heavy on leg presses and barbell curls and french presses. The bodyparts that he trained light because he was lazy, like pecs and back, were tineey tiney. His pecs looked huge because of those varicose veins, but they were tiny. Look at his pecs from the side and you'll see that his pecs were very thin and underdeveloped. So my theory is sound.
SUCKMYMUSCLE
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yes, big muscles=strong muscles.
I SMELL,,,SHORT PEOPLE IN THIS THREAD ::) only short people would write such nonsense
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Dude, don't contaminate my
thread with your garbage. This is not about drugs but about training and nutrition. Believe it or not, there is such a thing as muscle growth without steroids and other drugs.
SUCKMYMUSCLE
ofcourse there is friend,, 180 lb is whee it stops though! for the 5'9 fella! ,,again anyone can eb 203lb 24% body fat....this is not bodybuild though
gh15 approved
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lol,, tren will do you good friend :)
gh15 approved
Yes, my uncle owns a farm and I have seen first hand what trenbolone does. After they get on trenbolone pellets, the cattle has to be slaughtered in 6 months because it has only 1 or 2 years to live. They live 15 years naturally, but only 4 to 5 years when they put them on tenbolone and boldenone.
SUCKMYMUSCLE
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Yes, my uncle owns a farm and I have seen first hand what trenbolone does. After they get on trenbolone pellets, the cattle has to be slaughtered in 6 months because it has only 1 or 2 years to live. They live 15 years naturally, but only 4 to 5 years when they put them on tenbolone and boldenone.
SUCKMYMUSCLE
I know cause of all those bodybuilders that die after 5 years of tren usage ::)
Also, show some fucking respect to god of hormone, fucker. >:(
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I know cause of all those bodybuilders that die after 5 years of tren usage
Well, cattle don't have the benefit of Human medicine. What do you think would have happened to Tom Prince, Flex Wheeler and Don Long if it weren't for medical science?
Also, show some fucking respect to god of hormone, fucker. >:(
Why should I respect a 15 year-old kid with a copy "The Steroid Bible" and "Anabolic Review"? If anything, the one who deserves respect is me, who is an overal god and not just a god of this or that.
SUCKMYMUSCLE
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Well, cattle don't have the benefit of Human medicine. What do you think would have happened to Tom Prince, Flex Wheeler and Don Long if it weren't for medical science?
Why should I respect a 15 year-old kid with a copy "The Steroid Bible" and "Anabolic Review"? If anything, the one who deserves respect is me, who is an overal god and not just a god of this or that.
SUCKMYMUSCLE
Your mom is the god of my genitals
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I know cause of all those bodybuilders that die after 5 years of tren usage ::)
Also, show some fucking respect to god of hormone, fucker. >:(
SMM did say the cattle live 15 naturally, so if you adjust for cow years...
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the most important thing for growth are as follow:
1. solid and consistant increae of SYNTETIC GROWTH HORMONE in the blood,,try to take 5 iu for sometime,,then jump to 8 iu ...see what happen to you ,,,take 3 iu in one inject then after 4 months start taking 4.5 iu in one inject....see what happen to you....you will get LEANER YOU WILL GET LARGER and it will happen FAST,,you will be walkin lean and large and 3 dimentional
2. with the gh you will have to have trenbolona and testosterona at the right ratio paraleling to the hgh dose you take FOR EXAMPLE,,, take trenbolona ace and insted of 100mg every 2 day start taking it 120mg every day along with the increase in the gh.... do the same with masterona and see what happen to your physiqona
those 2 are the most important rules in getting truly large in lean as in over 200lb and into the mid singles
diuretic is also something you will HAVE to use so the water will not disturbe to see the lines clearly so mr wanna be bodybuild local town dealer wont see you and say you are 9% when in reality you been 6-7% for quite some time
thats it ,,this is the secret of bodybuild,,anyone of those losers from marcus from spain to getny from whereveer they all try to pass bodybuild for not what it is to make few bucks on your because they failed in their bodybuilding careers that they really never had,,they are local dealer and their mission is one! to make money on your sorry asses,,
gh15 approved
:-\ ;D
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1. Food
2. Genetics
End/thead
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strength = tendons
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I agree with the training part only to a point.
Now, for the eating part...i find it silly.
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vince gironda and arthur jones ever debate?
Id love that?!
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Paul Dillet was an amazing freak who responded fantastically to steroids. Also, you are making a mistake. Dillet did not have a lot of muscle, except on his quads and arms. His back was extremely weak as well as his pecs. His pecs looked huge because of the big varicose veins in it, but they were tiny! What bodyparts Dillet had that were huge? His arms, delts and quads! And surprise, surprise, those were the bodyparts he trained really heavy. He would do leg presses with over 1,200 lbs and he would do very heavy barbell curls. The bodyparts he didn't train heavy, like his pecs and back, were tiny for his size. So my theory holds true.
SUCKMYMUSCLE
Looks to me like Dillet had huge legs (quads, hams and calves) as well as huge arms, delts, traps and midsection. While his chest wasn't the biggest, it certainly wasn't small (a'la Phil Health). His back was small and that was his biggest weakness, but to claim that only his quads and arms had a lot of muscle, might be an understatement.
(http://images.t-nation.com/forum_images/1/5/1555b-dillet.jpg)
(http://media.photobucket.com/image/Paul%20Dillet/STRONG76/strong762/PaulDillett.jpg)
"1"
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Good post SMM
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dillet was an unbelievable freak.
also by the way, though I've said this before, while "strength" is important for muscle growth, strength != weight on the bar.
As god says, what's important is stimulating the muscle. If you focus on finding a weight, rep/set scheme, split, etc. that stimulates the muscle the best, you will be much better off than if you simply try to slap weight on the bar constantly.
Focus on good stimulation of all the fibers, and you will be much more successful (and suffer far fewer injuries) than someone who can't sleep unless they got more reps/weight than their last session a la DC. Will you add weight to the bar over time? Sure. But there's no reason to fixate on this one element of lifting.
Design your program with the goal of stimulating the muscle, not with the goal of adding weight to the bar.
If there's any component of muscle growth that is overlooked in the bodybuilding world, it's the role of hormones, not the role of progressive overload. Progressive overload is preached in every magazine, every forum, and every gym worldwide. No one talks about hormones except in shady backwater forums and dimly lit side rooms. If only for the reason that they are the most overlooked aspect of bodybuilding, hormones should be considered the most important.
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Also, re dillet's lifting achievements... 1,200 lbs on leg press isn't even that much. There are guys with stick legs at every gym doing 1000 lb leg presses. Ronnie did 2300 pounds for something like 8 reps. Surely, his quads should have been substantially bigger than dillet's?
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Good post c, and how exactly do you stimulate the muscle? I'll give you a little hint man: Training til failure 8)
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Also, re dillet's lifting achievements... 1,200 lbs on leg press isn't even that much. There are guys with stick legs at every gym doing 1000 lb leg presses. Ronnie did 2300 pounds for something 8 reps. Surely, his quads should have been substantially bigger than dillet's?
Of course they were. Much larger. It's just that Dillet is taller with a larger frame, so it gives the impression he has more muscle. But the cross-sectional area of muscle on Ronnie's quads surpassed Dillet's by a mile. It had to, since Ronnie moved a lot more weight.
SUCKMYMUSCLE
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Paul Dillet was an amazing freak who responded fantastically to steroids. Also, you are making a mistake. Dillet did not have a lot of muscle, except on his quads and arms. His back was extremely weak as well as his pecs. His pecs looked huge because of the big varicose veins in it, but they were tiny! What bodyparts Dillet had that were huge? His arms, delts and quads! And surprise, surprise, those were the bodyparts he trained really heavy. He would do leg presses with over 1,200 lbs and he would do very heavy barbell curls. The bodyparts he didn't train heavy, like his pecs and back, were tiny for his size. So my theory holds true.
SUCKMYMUSCLE
Wrong!!!!
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You have to get stronger in order to get bigger. But when I say stronger I don't mean 1rm., I mean 8-12 rm. If you are incline benching 185 for 10 and manage take that to 315 for 10. I guarntee you , your chest/delts/tri's will look very fucking different. I love how people compare powerlifters to bodybuilders and say that strength is irrelevant. First of all powerlifters carry a good amount of muscle on them, but on average they are not as muscular as the BB'ers. Powerlifter strength is very specific to the big 3 movemnts, technique/ROM play a huge role. Compare bodybuilders to proffessional strong men. Those guys take drugs just like BB'ers and they are enormous and have a high level of muscle development. Because they train for reps and get stronger over time. They also have to be strong at everything, not just three lifts, so they end up with a more even development.
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I agree with the OP 100% on the aspect of increasing strength for muscle growth,... the rest just up to a point.
The only way to gain muscular size is to get progressively stronger/train with greater loads with good form..whether be weight or reps, but its all about progression.
And the point about the weighlifter vs bodybuilder is not accurate because of two things:
- The bb got bigger because he got stronger with good form, it doesn't matter if he is weaker than the weightlifter, his strenght/size is only comparable to himself not others.
- The powerlifter/weighlifter lifts without any concern with form or stimulating the muscle, he just cares with lifting the weight from point a to point b...but the bb actually knows how to lift and does so while putting all stress on the target muscle....but still he'll get bigger when he gets stronger in good form.
I'm pretty sure that almost no one will grow if he just plays around with the same exact weights for years and years. It happened to me.
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Huge weights are key. Hormones make it possible. Only a very small percentage of juicers can get big without huge weights. And even those guys CAN lift huge weights when they want to. A big muscle is a strong muscle. So if your not strong you can't expect to big, and you better focus on getting strong before you even think about being big.
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This is surely a joke? For someone with an IQ of 162+, you're shocking us with your extremely simplistic non-logical comparison of Ronnie's and Dillet's strength and muscle mass.
This place is like the fucking flat earth society, man. Don't get sucked in bro, you wouldn't believe the migraines this place gives me. :-\
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This place is like the fucking flat earth society, man. Don't get sucked in bro, you wouldn't believe the migraines this place gives me. :-\
I constantly have to remind my self I come here for entertainment
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dillet was an unbelievable freak.
also by the way, though I've said this before, while "strength" is important for muscle growth, strength != weight on the bar.
As god says, what's important is stimulating the muscle. If you focus on finding a weight, rep/set scheme, split, etc. that stimulates the muscle the best, you will be much better off than if you simply try to slap weight on the bar constantly.
Focus on good stimulation of all the fibers, and you will be much more successful (and suffer far fewer injuries) than someone who can't sleep unless they got more reps/weight than their last session a la DC. Will you add weight to the bar over time? Sure. But there's no reason to fixate on this one element of lifting.
Design your program with the goal of stimulating the muscle, not with the goal of adding weight to the bar.
If there's any component of muscle growth that is overlooked in the bodybuilding world, it's the role of hormones, not the role of progressive overload. Progressive overload is preached in every magazine, every forum, and every gym worldwide. No one talks about hormones except in shady backwater forums and dimly lit side rooms. If only for the reason that they are the most overlooked aspect of bodybuilding, hormones should be considered the most important.
I agree with you on every single point here, every single one. Yes I've seen people get stronger and not gain much muscle (including myself) but I have never met someone who didn't up their dose and didn't gain size, ever (including myself).
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I like this guy - very intelligent...
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I like this guy - very intelligent...
Where have you been man.