In this log i will share the things i have learned over time about bodybuilding and nutrition, and also demonstrate their efficiency in reality by using these knowledge to transform my physique over the next 6 months or so.
Through extensive research, trial and error, and experimentation I feel I have found the right balance of work/ rest and relaxation/results.
The order of importance in gaining muscle and strength is:
1) Load
2) Frequency
3) Calories
Rules science agrees on (mostly):
1) For maximum activation of motor units in the muscle from the first rep, the load must be around 75-85% RM or 6-12 rep max for maximum muscle and strength gains.
2) The load must be lifted progressively, workout to workout.
3) Compound movements are more efficient than isolation movements as they provide higher overload to the target body parts. MRI and ECG studies have even shown us which of these specific exercises produce the highest motor unit activation in the target muscles.
4) Muscle groups must be worked as often as possible. No less than every 48-96 hours – with 72 a happy medium. Protein synthesis returns to normal after 36-48 hours, however the CNS has not always fully recovered until 72-96 hours.
5) One set per muscle group is all that’s needed for growth – further sets just delay recovery and tear down the muscle further delaying recovery and super-compensation.
6) Failure is not required for building muscle ( but can be a valuable tool)
7) Pump or burn sets can help build muscle (occlusion studies show us this), but are not required and are secondary to load in importance.
Proper daily diet is essential to health and bodybuilding goals.
9) No more than 1g of protein per pound of lean body mass is required for optimum mass gains/ lean mass retention – and may in fact be much less – if recent studies are correct i.e. no more than 20-30g complete protein every 3-5 hours.
10) Once protein requirements are met – body fat is strictly a matter of thermo dynamics – i.e. adjusting calories from fat and/or carbs.
11) Proper pre/post workout nutrition can be vital for maximal muscle gains and/or retention.
12) Never workout on an empty stomach - that applies to lifting weights and cardio.
13) Try to separate cardio and weight lifting whenever possible. i.e. different days, or at least 8-12 hours apart.
14) HIIT (High Intensity Interval Training i.e. tabata, sprints etc ) is better for lean mass retention than SSC ( Steady state cardio i.e. 30 mins on steady speed on bike, etc)
15) There is no difference between HIIT and SSC when it comes to fat loss. As its calories burned that dictate fat loss (see point 10). HIIT will burn more calories quicker, but it will be harder and more intense, SSC will take longer, but will be easier.
My workout philosophy is to get the maximum possible results from every workout, every exercise, every set, and every rep. anything less is a waste of time and energy.
My workouts strive to balance progressive loading with frequency and efficiency. I do this by only using the best ‘bang for your buck’ exercises; weight intensity; and rep range that provides a nice balance of neuromuscular and metabolic stimulation. I also try to reduce/eliminate as many variables as possible – which allows me to focus purely on increasing load as often as possible.
I hit all major and minor body parts two to three times a week. Each workout involves:
1 x 6-8 dumbbell deadlifts
1x 6-8 dumbbell decline presses
1x 6-8 dumbbell one arm rows
1x 6-8 dumbbell incline presses
Everything I have posted can be backed up with scientific studies. I did not post such studies as most getbiggers fall asleep when I start. If you are interested in these studies pm me or better yet do a quick search of my previous posts – most if not all of the studies you require are there (including links to full texts wherever possible). Some of what I wrote is still under debate by better minds than I i.e. the 1 set vs. many sets debate - but I stand by my recommendations, as along with my rational dissection of the studies and debates regarding these conscientious topics - I have also had 16 years training and dieting experience and experimentation in which I have tried every routine under the sun, not to mention every diet.
My workout routine and diet are simple and enjoyable. They let me live a normal life, enjoy the company of my friends and family, give me time to study, go to parties, enjoy good food and social occasions without suffering. I will prove over the next few months that they are also highly effective.
I will be detailing my training and diet routine here in the training logs section of the boards – I hope you all check it out over the next few months to see the sort of progress I’m making.
I don’t expect to gain much more strength if any as I’ve been gaining strength back slowly over the past year while on lower calories already. Now I’m continuing this diet I’m going to have to lower calories even more. However you never know.
Well getbig regulars, gimmicks and guests – sit back and enjoy the show :-D
