Episode #8: Muscle Gain
Don't be fooled into believing that a large percentage is muscle when most of it is due to an increase in glycogen stores, body fat and water.
We will show you the facts so you don't believe the hype and set yourself up for disappointment while trying to mimick a false transformation.
There are two different ways to gain muscle mass. There is the clean way where you monitor your calories closely and slowly gain lean muscle mass while maintaining low body fat. Or there is the dirty way, where you take in an abundance of calories in the off season hoping to rely on a cutting phase to lose body fat and retain most of the muscle gained.
Both of these teckniques work! The question is what better fits your lifestyle.
Learn how important it is to incorporate the "big 3" mass boosting compound exercises. These 3 common exercises are often overlooked or discounted in importance while putting together a weekly workout regimen.
Make sure and alter your workout weekly with different variations of these exercises by simply changing grip width, bench angles, and alternate foot placement which will widen or narrow your stance to target different muscle groups.Tune in and learn all you need to know to get started toward achieving your fitness goals!
LiftRite Episode #8
Stay motivated by seeing results in the way of muscle size and strength. This will help you focus on reaching your fitness goals and aspirations.
|WHAT'S YOUR GOAL?|
Don't get stuck in a rut by doing the same workout every week. You will only maintain your current fitness level. Mix it up and stimulate your body to grow by increasing resistance and managing your nutrition to minimize muscle adaptation.
Here is a great mass gain workout regimen to try out if you want to see optimum gains. Remember, you won't get great results unless you manage proper recovery and nutrition outside the gym.
This program requires three workouts per week and there must be at least a day between workouts. The program focuses mainly on compound movements such as squats, bench, rows, deadlifts, dips, etc. Below is a brief overview of the program.
- Squats 5x5: 5th set should be the same weight as last Friday's triple
- Bench 5x5: 5th set should be the same weight as last Friday's triple
- Rows 5x5: 5th set should be the same weight as last Friday's triple
- Squats 4x5: First three sets are the same as Monday's. 4th set is the same weight as the third set
- Incline Bench/Military Press 4x5: Increase weight 10-15% each set
- Deadlifts 4x5: Increase weight 10-15% each set
- Sit-ups 3x25
- Squats: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
- Bench: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
- Rows: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
You should hit your current 5 rep max at week 4 of this routine. The routine calls for adding 5 pounds per week to each compound exercise. If you fail to get all 5 reps just repeat the same week over again next week. Further details on this routine can be found here.
Train heavy, but also extend some sets for longer tension times. Yes, the maximum muscular force you get from heavy poundages is a get-big stimulus, but you also need extended tension times—sets that last longer than 30 seconds—for extreme muscle size.
That helps you activate even more growth fibers and—this is important—develops the endurance components of fast-twitch fibers (mitochondria, capillary beds and so on). Those things beef up your muscles too.
Extreme muscle size doesn't only come from beefing up the fast-twitch power fibers, so don't just use low-rep straight sets. Techniques like drop sets and even higher reps (12-15) on a set or two can give you that extra layer of mass.
Do your heavy max-force sets first, then finish the muscle with longer tension times for a searing burn. (By the way, that burn also triggers growth hormone release, which is anabolic and has fierce fat-burning power! Remember, the leaner you are, the bigger your muscles look.)
Get A Training Partner:
Sip Water During Workouts:
Water is used by your muscles to function, and is thus very important during a workout. The key is not to chug down water, but rather sip a little between each set. A glass of ice cold water is very refreshing between sets, needless to say.
Use The Mirrors:
The weight room mirrors will teach you proper form during your exercises and can be a great motivational tool, to actually see yourself lift the weight.
Keep A Workout Log:
Often we do not remember how strong we've gotten since the beginning of our workouts. A log is a great tool to use as a reference to how many gains you've made.
Some tips to enhance your workout are as follows:
|BODYSPACE: ONLINE WORKOUT LOG|
Take Pictures Every So Often:
Even more so than weightlifting increases, we do not notice the change in our bodies from working out because we see ourselves everyday. Taking pictures every month or two is great motivation and reference guide.
Switch Up Your Workouts
If you do not have access to equipment needed in the above workout, then don't hesitate to switch up the exercises. Changing exercises every so often is great to prevent muscle adaptation too. For information on other exercises, visit this link.
While bulking you want to eat more calories (more than maintenance) and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats.
It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least 6-8 small meals a day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow.
Not only will it do that, but it will also help keep your metabolism up so you don't start adding body fat. You should also be striving for 1-2 grams of protein per pound of bodyweight you have. So if you weigh 150 pounds, you want to get between 150-300 grams of protein a day. Each of these meals can be spread out 2-3 hours apart.
Eat protein at every meal - including whey protein, if possible, or BCAAsz. Most bodybuilders know that they need to maintain a positive nitrogen balance via protein intake every two to three hours to enable muscle growth and disable lean-tissue catabolism.
Catabolism is the metabolic process that breaks down molecules into smaller units. It is made up of degradative chemical reactions in the living cell. Examples of catabolic processes include breakdown of muscle protein in order to use amino acids as substrates for gluconeogenesis and breakdown of fat in adipose to fatty acids.
Also make sure you take in the correct amount of calories. If you want to gain weight you will need to take in a little more than you expend on a daily basis. Here is a calculator to help you find out a basis of how many calories you need every day to just maintain your current fitness level and body fat to muscle ratio.
|DAILY CALORIE EXPENDITURE CALCULATOR|
Here is a quick food guide to help you balance your meals properly. Consume the correct amount of each food group that will be utilized the best for your particular body type. There are 3 different body types so will genetically react differently to each food group.
- Boneless, Skinless Chicken Breast
- Tuna (water packed)
- Fish (salmon, sea bass, halibut)
- Extra Lean Ground Beef or Ground Round (92-96%)
- Protein Powder
- Egg Whites or Eggs
- Rib Eye Steaks
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
- Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal
- Brown Rice
- Farina (Cream of Wheat)
- Multigrain Hot Cereal
- Rice (white, jasmine, basmati, Arborio, wild)
- Potatoes (red, baking, new)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
- String Beans
- Bell Peppers
- Brussels Sprouts
Other Produce & Fruits:
- Green or Red Pepper
- Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
- Lemons or Limes
- Natural Style Peanut Butter or Almond Butter
- Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
- Nuts (peanuts, almonds, walnut)
- Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
- Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
- More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
- Olive, Canola, and Peanut - Monounsaturated Oils
- Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
- Leafy veggies, seeds, nuts, grains - Omega-6
- Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
- Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
Dairy & Eggs:
Meal # 1
- 2 servings of oatmeal w/ small amount of fruit and non sugar sweetener
- 6 egg whites
- coffee (thermogenic)
- Protein Shake.
- Another option would be 2 scoops of Micellar Matrix (or your favorite blend) with 1 cup of quick oats and 1 tablespoon Flax.
- 8 oz. lean beef
- A large potato or 1 1/2 cups rice
- 1 cup of veggies or a salad
- Same as meal #2.
- 8 oz chicken or lean beef or fish
- 1 1/2 cup of rice
- Veggies or large salad
- 6 egg whites
- 1 serving of oats
- Protein Shake.
Meal # 2
Meal # 3
Meal # 4
Meal # 6
Meal # 7
Find Great Shake Recipes' Here.
It is next to impossible to get proper nutrition through whole foods alone! Below I will show you the top 3 supplements that I use for maximizing muscle gain all year around. You will need to prioritize supplements and use them in conjunction to complete the complex formula of proper nutrition.
A recommended daily allowance for the typical bodybuilder is much higher than a moderately active person. You expend much higher amounts of vitamins and minerals while maintaining an active lifestyle and may become deficient in many essential nutrients for gaining and maintaining muscle mass.
The RDA (recommended dietary allowance) was originally developed during World War II to establish a standard of nutrition recommendations for the armed forces, civilians and for overseas population who might need food relief. There were a record amount of deaths and illness due to improper nutrition.
The final set of guidelines were accepted in 1941 which included a tentative set of allowances for energy and eight nutrients. The allowances were meant to provide superior nutrition for civilians and military personnel, so they included a "margin of safety." Because of food rationing during the war, the food guides created by government agencies to direct citizens' nutritional intake also took food availability into account.
As time goes by we learn more and more about the human body and the RDA is subsequently revised every five to ten years. In the early 1950s, USDA nutritionists made a new set of guidelines that also included the number of servings of each food group in order to make it easier for people to receive their RDAs of each nutrient.
We should feel lucky that this day in age supplement companies make it easy for us by creating the perfect balance of essencial muscle building ingrediets through years of research and development.
Top 3 Recommended Supplements For Muscle Gain:
Every bodybuilder needs a good multivitamin. I can honestly say that I notice a difference in my daily function when I forget to take my morning multivitamin. My favorite is Animal Pak because it will definately be enough for my active lifestyle.
View Top Selling Multivitamins Here.
Whey protein can help speed up the recovery process. I take whey protein in the morning, after my workout, and before bed. With whey protein, no bodybuilder should ever have trouble getting enough protein in their diet. My brand of choice is 100% Optimum Whey. I have tried them all and this brand has the best taste, consistancy, and flavor options in my opinion.
View Top Selling Whey Protein Products Here.
Nitric Oxide Product
NO is the latest and greatest supplement discovery. It helps recovery by allowing more blood to flow to the muscles. People also love the perpetual pumps they get while on NO. My favorite is NO-Xplode by BSN. This product has a scientifically proven pre mixed supplement stack all in one. Also, NO-Xplode won the Muscle Builder Of The Year and Nitric Oxide Of The Year award for 2005 and 2006!
View Top Selling NO Products Here.
Now that you have the general knowledge of nutrition and a great new workout regimen, you should be able to apply these elements and begin to see results in no time. Join us next time on LiftRite. Train Hard, eat right and live well!
|TOP 3 RELATED ARTICLES USED FOR REFERENCE|