A Beginner’s Guide to Gaining Muscle 

 
By  Sandeep De 
  
Note: Sandeep posted this in response to a question on misc.fitness.weights. I thought it was one of the best guides for beginners I've seen in a long time and asked for permission to include it for our readers. (UPDATED 6/7/98)
 
Index

I. Glossary 
II. Basics 
III. Considerations in Loading Parameter Selection 
IV. Keys to Progress 
V. Importance of Periodic Variation 
VI. Elements of Style 
VII. Eat to Gain 
VIII. Relationships in Training 
IX. Suggested Resources 

Glossary of Training Terms


Anabolic: General description of the body when it is in a state conducive to muscular strength and size increases. 

Catabolic: General description of the body when it is in a state counterproductive to muscular strength and size increases. 

Compound Movement: A movement employing multiple joints dynamically. Due to heightened  level of muscular involvement and demand, compound movements involve significantly  heavier loads than isolation movements. Compound movements are far more influential to the development of size and strength than isolation movements due to the nature of their demand (complex, in the way that the body works) and the magnitude of stimulation. 

Concentric: Portion of repetition where muscle shortens as resistance is applied. Resistance is typically raised. Muscular force goes in the same direction as the resistance. Weakest portion of the repetition. 

Delayed Onset Muscle Soreness (DOMS): A characteristic soreness in muscles 1-3 days after being trained. Occurs due to structural damage in contractile proteins of muscle. The regeneration of these proteins is generally how size and strength is stimulated - however, the relationship between DOMS and strength/size gains is not necessarily causative (i.e. strength/size can be stimulated w/o DOMS, strength/size can be stimulated w/ DOMS). Generally some level of damage is to be naturally expected when one trains to the extent of their capacity. DOMS is amplified low conditioning levels, poor hormone status, high training volumes, high training loads, low rest intervals, poor flexibility, greater eccentric loading, poor water intake, poor nutritional status, poor post workout meal, and new sets of loading parameters. 

Drop sets: A training technique where a set is taken initially to concentric failure, load is immediately reduced by 10%-15% and the trainee performs as many reps as possible with this reduced weight. It is not uncommon to further "drop" the weight 1-2 more times (for a total of three drops). However, one should consider each one of these drop sets as a distinct set and adjust training volume accordingly. Drop sets are an excellent technique to promote fatigue and hypertrophy. This is a very demanding technique that tends to promote a great deal of DOMS and as such care must be given to not overuse the technique nor to train before recovery has taken its course. Smaller plates are suggested to make load reductions more efficient. 

Duration: Length of training session, measured in minutes. 

Eccentric: Portion of repetition where muscle lengthens as resistance is applied. Resistance is typically lowered. Muscular force goes in the opposite direction of the resistance. Strongest portion of the repetition. Maximal eccentric strength is generally 120-150% of concentric strength. This is an estimate. Little or no research exists on the limitations of eccentric strength. 

Eccentric Training: Also known as Negatives. Eccentric strength is significantly greater than concentric or isometric strength. One can take advantage of this fact and expose the body to training loads significantly greater than those possible with normal repetitions (which involve both concentric and eccentric portions). Eccentric training involves only the eccentric repetition; the trainee only resists the load and lowers it from the top down in the movement. At the deepest point in the ROM, spotters lift the weight back into the starting position (the top of the concentric) without any assistance from the trainee. The trainee then lowers the weight by themselves again. Eccentric training is the most demanding form of training and should never be implemented by the beginner. It is appropriate only for the intermediate or advanced athlete. A sufficient conditioning base is required to ensure safety during eccentric training- this is something that the beginner lacks. Do not attempt eccentric training unless you have atleast 1.5 - 2 years of steady training under your belt. Several precautions should be taken to ensure safety during eccentric training. A minimum of 3 spotters must be utilized as the loads are too heavy for any one person (spotter or trainee) to lift in the case of an emergency. Furthermore, two spotters may be ineffective as they may contribute unequal forces to either side of the bar. It is beneficial to think of the body as a giant hydraulic press (titanium pistons) decelerating the weight a huge force slowly. Eccentric training involves loads greater than or equal to 120% of 1RM. Weight should be lowered in 6-8 seconds - if one cannot control the weight for 6-8 seconds, the set should be terminated. Because of their demand on the nervous system, extremely long rest intervals should be employed (ten minutes or more). 2-3 sets in this fashion are more than enough damage for the body to handle. Allow significant recovery time before training again. Never train more than 1 body part per training phase with eccentric training; training the entire body eccentrically in a training phase is a recipe for overtraining. Eccentric training has been shown to leave damage in the body up to 4 weeks after cessation of training. This underlines the abusive nature of this technique and why it should not be overused. Allow 4-8 weeks between eccentric training phases. 

Ectomorph: This is the somatype of the "hardgainer" athlete. These individuals typically exhibit low levels of muscle strength and size prior to training, but are also blessed with low levels of bodyfat. Bone structure is typically narrow and small. The smaller joint structure of the ectomorph tends to hold them back in strength/power events but is highly beneficial in bodybuilding (where smaller joints are more aesthetically pleasing). Their metabolisms are typically quite high and as such respond best to minimal training demands (i.e. the least amount necessary to gain, basics only), sufficient rest and high caloric intakes. Controlling bodyfat gains are generally not a problem for the ectomorph; maintaining weight (letalone gaining weight) is often difficult enough. Ectomorphs tend to do well in endurance activities, but it should be noted that a significant number of successful bodybuilders are ectomorphs and have achieved tremendous development through years of hard work. 

Endomorph: This is the somatype of the larger individual. These individuals exhibit relatively moderate-high levels of body fat but also exhibit the highest levels of muscle strength and size. The endomorph has a tremendously strong and wide bone structure highly beneficial for strength/power events but somewhat negative in bodybuilding competition. Gaining size and strength is no problem for the endomorph, controlling bodyfat gains however presents a significant problem.  These individuals respond best to hard and heavy training. Controlling bodyfat is often the biggest challenge for the endomorph, and as such more care has to be given to diet than with the other somatypes. The individuals who excel in powerlifting, Olympic Lifting and The World's Strongest Man competitions tend to exhibit endomorphic qualities. 

Failure: Refers to the termination of a set when one is unable to produce a quality repetition without an interruption in the set, outside intervention (i.e. spotting) a reduction in loads utilized or breakdown in form. This occurs when the set is taken as close as possible to one’s ability. Varying types of failure in training exist. Concentric failure refers to the inability to raise the weight. Static (Isometric) failure occurs after concentric failure and refers to the inability to raise the weight and keep the resistance in a static, specific position somewhere in the repetition. Eccentric failure refers to the inability to raise the resistance, keep the resistance in a specific position AND lower the resistance under control. Typically; most carry out sets to concentric failure or a repetition short of it. Through outside assistance, a set can be occasionally carried out to static failure. However, this places significantly greater demands on recovery, the muscles and the nervous system and must be compensated for through adequate recovery time and nutrition. Rarely is it possible to find an athlete with such a high tolerance for pain to carry out a set to eccentric failure. Also, research and empirical evidence suggests that carrying out sets to static and eccentric failure are not necessary for growth, and may even prove counterproductive. 

Fast Twitch: A description of the composition and nature of a muscle that has good strength and speed characteristics and 
poor endurance characteristics. The IIB and IIA muscle fibers in the body are fast twitch muscle fibers. These fibers have the greatest potential for size and strength increases and benefit most from heavy weight, low repetition training. 

Forced Reps: A training technique employed when the trainee reaches concentric failure (i.e. unable to raise resistance unassisted). The spotter then assists the trainee (as little as possible) through the concentric. The trainee then lowers the weight by themselves. In this sense, forced reps are highly similar in demand to eccentric training.  Typically one should not be able to do more than 2-3 reps in this fashion, on the last working set of the exercise. Overabuse of this technique holds similar implications to overabuse of eccentric training. Forced reps should optimally be limited to one exercise of one bodypart per training session and never in consecutive training sessions for the same body part. 

Form: Exercise technique 

Frequency: Number of workouts in a given time frame. Can also be used to asses number of times a specific bodypart is worked within a given time frame. 

Hypertrophy: Increase in the number of contractile proteins in muscle, resulting in an increase in muscle size. 

Intensity: Often confused because of differing definitions. Intensity can refer to a qualitative/subjective assessment of mental focus, physical demand, aggression and focus. In contrast, the classical definition of intensity (in scientific training literature) refers to the percentage that the load utilized is of one’s one repetition maximum (with higher percentages being more intense). 

Isolation Movement: A movement employing a single joint. Less muscular involvement and demand since it isolates a single muscle group. Loads utilized are significantly less than compound movement. Should be utilized sparingly in training as their influence on strength and size development is minimal in contrast to compound movements. 

Load: Resistance (weight in lbs. or kg) utilized in an exercise 

Mesomorph: This the somatype of "the genetically blessed athlete". These individuals exhibit low levels of body fat and good levels of strength and size development prior to training. Bone structure is typically wide and thick. Their response to training is excellent; they typically have little difficulty in increasing size/strength or reducing bodyfat. Mesomorphs tend to do well in any athletic environment; succeeding in a variety of tasks. Often the most successful bodybuilders are those that have strong mesomorphic tendencies. 

Partials: A training technique where load is increased and repetition range of motion is decreased to compensate. Partials allow exposure to significantly greater training loads than normal and can be effectively used to stimulate progress. However, partials tend to promote strength development specific to the shortest range of motion trained. Therefore, excessive reliance upon partials can make the deepest parts of an exercise weak in comparison to the more shallow ranges of motion. Like any training technique, it should not be overused but implemented from time to time. 

Relative Strength: Strength per pound body weight. A 250 lb. individual who can squat 405 lbs. 
for a single repetition has poorer relative strength than a 200 lb. individual who can do the same. Relative strength is indicative of neuromuscular efficiency - a person with better relative strength has a more efficient connection between their nervous system and muscles than someone with less relative strength. It should be noted that body composition plays a significant role on relative strength but have little to do with neuromuscular development. An individual weighing 200 lbs. and having 10% bodyfat has 180 lbs. of lean body mass. An individual also weighing 200 lbs. but having 20% bodyfat has only 160 lbs. of lean body mass. The individual with 10% bodyfat has significantly more muscle and therefore will probably be able to outlift the second individual. 

Repetition: Unit of work in training. Measured as one fully executed motion for an exercise. 

Rest Interval: Rest between sets, measured in seconds or minutes. 

Rest Pause: A training technique in which a set is initially taken to concentric failure. The trainee then rests for a short time period (typically 15-30 seconds) to allow the nervous system to recover and some fatigue to dissipate. The trainee then attempts as many repetitions as possible. This is a highly demanding training technique on the nervous system and should only be employed sporadically to compound movements. 

Set: A series of consecutive repetitions with similar loading parameters (load utilized, tempo, etc.). 

Slow Twitch: A description of the composition and nature of a muscle that has poor strength and speed characteristics but good endurance characteristics. The Type I muscle fibers in the body are slow twitch muscle fibers. These fibers have the poorest potential for size and strength increases and benefit most from low weight, high repetition training. 

Somatype: Physical classification of an individual based on natural characteristics. See Mesomorph, Endomorph and Ectomorph. Somatypes should be thought of as a continuum rather than a perfect definition. Pure somatypes rarely exist, often individuals exhibit characteristics from several different somatypes at once. 

Spot: Assisting the completion of a repetition by a "spotter" (another lifter) in order to maintain safety and ensure an adequate level of fatigue. Typically concentric strength fatigues quickly and as such safety can be compromised in lifts such as the bench press. If the lifter is unable to complete the repetition they are obviously in a state of danger. The spotter stands by to ensure that the repetition can be completed by lending the least amount of help necessary to finish the repetition. 

Static (Isometric): Velocity of lift is zero; resistance remains stationary. Muscle does not lengthen or shorten as resistance is applied but is nonetheless under tension. Greater than concentric strength, but weaker than eccentric strength. (110-130% of concentric strength). 

Superset: A training technique where a set of two different exercises are performed back to back with minimal rest. Supersets create a faster change in blood pH by stimulating the buildup of lactic acid. While this is detrimental to performance, large changes in blood pH have been associated with higher growth hormone secretion. This is beneficial as a change of pace to training as well as those interested in fat loss. Supersets enhance the amount of work done per unit time, making exercise more efficient and raising metabolism - again beneficial for those interested in fat loss. Because of the large amount of work performed in a short amount of time, supersets are especially beneficial for those with time constraints. Working antagonistic (opposing) bodyparts in supersets such as chest and back do not typically result in a significant decrease in performance and allow you to rest one bodypart while you work another. However, supersets are a demanding technique that should not be used continually but from time to time. 

Tempo: Speed at which repetitions are executed during a set. A fast tempo infers a fast speed of execution for repetitions. Repetition tempo can be denoted in several ways. The repetition involves four distinct phases (concentric, top of movement, eccentric, bottom of movement). As a result, a goal for speed of execution (in seconds) is often given for all four segments of the repetition (i.e. 2-1-3-1 corresponds to raising (concentric) the weight in 2 seconds, pausing for a second at the top, lowering (eccentric) the weight in 3 seconds, pausing for a second at the bottom). 

Volume: Sets x Repetitions x Frequency with which bodypart is trained per per cycle or total amount of work performed. 


Basics

The only damned thing that really matters in training:

· Progress must quantitatively occur in at least one of the loading parameters each and every workout. This can be characterized by an increase in number of repetitions performed, loads utilized, sets utilized, etc. This can also be characterized by a slower repetition tempo, a shorter rest interval or improvement in form. Regardless of differences between training system, no protocol advocates getting weaker. Force progress at every opportunity. Aim for a 2.5 to 5 lb. increase in loads on all compound movements per training session or improve the quality of your movement, reduce the training speed, increase the number of sets, etc. Small consistent gains = big gains over time. "Just put weight on the $#*(&(%*&$ bar". 
 

Progress Do's and Don'ts
Don't make an excessive jump in loads utilized Do increase loads reasonably
Don't use excessive volume Do use efficient volume
Don't cheat Use good form and tempo
Don't train for too long Keep workouts under an hour
Don't train too frequently Give time for recovery/growth
Don't be unfocused Be intense
Don't be desperate and stupid Be reasonable and intelligent

· The objective of your training should not be to drive yourself into the ground (i.e. burden your recuperative capacity so heavily that your body is in a state of shock for several days). The objective your training should be to stimulate progress. This means A] surpassing previous performance levels [repetitions performed, loads utilized, tempo used, etc.] and B] creating a significant (but not excessive) demand on the muscles utilized.  Generally, quality of work matters more than quantity. Effective training workload is not a test of endurance but rather should reflect to the amount of work you can perform to the best of your ability. An inverse relationship exists between time/workload and quality of effort. 

· Training is a negative stress upon the body. It disrupts normal functioning of the body. The body copes with this negative stress by growing stronger and minimizing the amount of damage done by the stress. Overtraining is a state the body goes into when one trains excessively without giving the body the time it needs to recuperate and adapt. It is highly counterproductive to progress. Beginners are especially prone to overtraining because they think that "more is better", and that by driving themselves into the ground their gains will occur at a faster rate. Enthusiasm coupled with a lack of training understanding is especially good at promoting overtraining. Overtraining is characterized by general fatigue, decreased strength, injury, disruptions in sleeping patterns, elevated heart rates, decreased appetite, continual aches and soreness, weight loss and joint problems. The following graph outlines the pattern the body goes through when responding to training. 

As visible from the graph, strength tends to decline the first few days after a training session as the body deals with the negative stress of traning. A characteristic soreness in the muscles worked is often also present. As time progresses, the body repairs damaged tissues from training and adapts to the training stimulus. When sufficient recovery time is allowed, the body has not only repaired damaged tissues but also has grown stronger. However,  if one interferes with this process by training before this adaptation has occurred (i.e. lifting on day 4), they will again put the body in a damaged state without allowing it to supercompensate in strength. If this is done excessively, they will not only see a lack of improvement in strength but an actual decline as the body becomes more and more damaged. The only remedy for an overtrained state is to cease training completely. Improved nutrition and rest, heightened antioxidant intake and recovery techniques (such as therapeutic massage) are beneficial. It becomes obvious that overtraining is the most critical state one must ensure to avoid in training. Note: The above graph is simply a general illustration - 6 days is not necessarily the amount of rest needed from all training sessions. The recovery time needed from training depends specifically on the volume utilized (varies directly - one goes up, so does the other). The body needs to be pushed and kicked into growth, not thrown off a cliff! 

· Growth occurs best when the following conditions are met: 1] The tension is optimal (i.e. one is using a significantly demanding load, generally between 95% and 75% of 1RM). 2] A significant level of fatigue is created in the muscles utilized. "Motor units that are recruited but not fatigued are not trained." (Zatsiorsky). 3] The repetition speed is effective and demanding (generally slower is better) 4] Sufficient time is given for the body to recover. 

· Utilize a training journal monitoring all pertinent workout variables (repetitions, loads, sets, exercises, rest intervals, duration, frequency, etc.) as well as qualitative feedback, observations and questions. Monitoring dietary intake in this journal is also beneficial. 

Sample Training Journal Entry

Letter denoting exercise number. Set 1 for Exercise Load x Repetitions @ Tempo (seconds, concentric-pause-eccentric-pause) / Rest Interval (seconds) - Comments/Observations 
Set 2 for same exercise…etc. 

Example: 

A. Bench Press 255 x 4 @ X-0-3-1 / 240  - tension smooth throughout movement 
                          255 x 3 @ X-0-3-1 / 240 - form cleaner this set 

· Do not neglect a bodypart simply because you have no interest in its development. Ultimately, imbalances between muscles can promote injury and weakness. Experienced lifters laugh at the folly that is Turnip Boy; i.e. the gentleman who only comes in to work chest and biceps. Women are not free from sin; upper body work is often neglected for excessive lower body work. Furthermore, from a bodybuilding and athletic standpoint, an asymmetrical physique is a worthless one. 

· Spotting should be limited to the minimal amount of assistance required to safely perform the movement. Spotting should never occur during the eccentric portion of the repetition and should only take place on the final 1-2 repetitions of the set or if the trainee is losing control of the resistance. A good spotter will lend both critical feedback (i.e. on technique as well as positive motivation throughout the set). However, it should be noted that each person responds different to spotting and should be asked what kind of style they prefer. If they prefer a silent spot, then it can obviously be quite irritating to have one’s focus interrupted by the spotter. 

· Avoid using a weight belt for exercises. It externally replaces the function of the core musculature (abdominal wall and lower back) in stabilizing the torso and ultimately can lead to strength imbalances that encourage injury and weakness. A belt is a tool that can prove beneficial in specific circumstances but is detrimental to progress in most. The difference between your belted squat and your non-belted squat is a good measure of your functional strength. If the difference is significant (>50 lbs.) you have a considerable imbalance in strength. In functional situations (such as athletic events), you will not be able to perform as well as an athlete with a smaller functional deficit as your core musculature strength will be the "weak link in your strength chain". If you have an imbalance, reduce resistance as much as necessary to allow proper form without a belt. The initial weeks of training without a belt will be difficult for the body and the ego, but in the long run it is the best decision you can make for athletic performance, health, injury prevention and functional strength.  Paul Chek has written extensively on the merits of training without a lifting belt - consult his literature for further reference. Similarly, aids such as lifting straps and knee wraps should not be used excessively as they decrease the amount of work the body must do. If grip is an issue, use inexpensive magnesium carbonate chalk (available at most outdoor sporting goods stores in the climbing section). 

· Training should be terminated if any sharp pain occurs in a muscle or any joint pain is suffered. Differentiate b/w "positive" pain (i.e. lactic acid burn from training) and negative pain (pain in joints, sharp pains). 

· Resist the temptation to add considerable poundage to a movement before you learn the proper technique. Generally, you should feel as though you have "overlearned" a movement before adding considerable loads to it; i.e. you can perform it perfectly without even thinking about it. Review critical technique points before beginning and ensure that you satisfy these considerations during all sets. Have your training partner offer feedback on technique by watching out for breakdowns in intended form. 

· Generally exhale during the concentric portion of the rep, inhale between repetitions, hold breath during eccentric portion of the rep. Holding one’s breath during parts of the movement lends stability to the spine by increasing pressure inside the chest cavity and as such can contribute significant force to the lift. However, holding one’s breath during training can promote large *temporary* increases in blood pressure (blood pressure returns to normal after training). This can contribute to exercise induced headaches, dizziness and nausea. As such, careful breath control should be emphasized to not only prevent workout discomfort/mishaps but to also maximize performance. 

· Repetitions should be performed in good form in order to increase exercise effectiveness and decrease risk of injury. Checklist: Are intended muscles targeted? No bouncing at the bottom of the movement? Is execution smooth and fluid ? Full Range of Motion? 

· As a mental trick to help attain workout goals, count repetitions backwards from intended goal. 

· There is generally no such thing as a "shaping" movement. The shape of a muscle is dictated by the length of your muscle belly and its tendon attachments. These factors are genetically determined. Certain movements can development parts of a complex muscle group to a greater extent than others (i.e. incline dumbbell curls can develop the outer bicep because of their demand on the long head of the biceps). However, cases like this are the exception rather than the rule. A muscle's size can be enhanced but generally the overall shape cannot. Focus on making quality gains, rarely is a thick muscle an unattractive one. 

· Genetics ultimately determine the rate and limit to which you can develop size and strength. Untrained calf and forearm size highly correlates with genetic strength/size potential. Bone structure, hormonal levels, length of tendon attachments, etc. all influence how quickly / how much bigger/stronger one can become. Longer muscle bellies tend to allow for greater size development. However, shorter muscle bellies tend to create favorable leverages and increase strength performance. Regardless of genetic potential, no one even got close to their genetic potential without becoming damned strong or looking very good along the way. 

· Invest in a gym membership. Over the long run, it is more economical than a home gym setup. It allows greater safety, flexibility and access to equipment than a comparable home gym. Access to additional services (massage, tanning, etc.) is also a pertinent consideration. If a home gym setup is more favourable to you despite these reasons, consider the following suggestions: 1] Adjustable and moveable bench. Optimally it is wide enough to properly support your shoulders and the incline can easily be changed. Preferably it can adjust from a slightly declined position to an upright position (i.e. back support is perpindicular to the ground). Ensure that it has adequate lateral stability. 2] Power Rack. This is essential for safe home gym setups. Set safety bars to appropriate height during exercises (i.e. bench press) such that in the event of excessive fatigue or mishap the rack will prevent the bar from crashing into you or the ground. Good racks have a chinup bar built into the unit as the top cross bar. For benefits/safety the cost is well worth it. Attachments to perform dips, store weight plates, etc. off the rack are available. Do not substitute a Smith Machine for a Power Rack. 3] Olympic Bar with plates (preferably around 300-400 lbs.). Dumbbells are not typically cost effective for a home gym setup but Powerblocks adjustable dumbbells (800-997-3999) are reccomended if economically feasible. Screw on collars are suggested. 4] A metal step strong/steady enough to perform calf raises on. 5] A high quality stationary bike for cardio work if necessary (Tunturi makes excellent models). 6] Swiss ball for abdominal work and as a multipurpose bench. Sissel's Unburstaball is highly reccomended (888-4-SISSELL or Paul Chek's site). 7] Large floor fan. 8] Rubberized floor mats to avoid damaging ground from dropping weights. Ensure adequate density to prevent damage to floor. 9] Mirror so that exercise technique can be monitored. 


Considerations in Loading Parameter Selection

· The point at which a set can be terminated can vary from situation to situation and as such a variety of criteria should be utilized. A set can be terminated when concentric failure sets in, when repetition tempo is not what loading parameters planned or exercise form degrades excessively. Conversely, when utilizing higher volumes it is often beneficial to terminate a set a repetition or two short of concentric failure. 

· Eccentric Lifting Time (seconds) > Concentric lifting time (seconds). Emphasizing the eccentric portion of the repetition is necessary to increase the demand proportionately to tax the stronger part of the movement. 

· Pause at the bottom of each repetition to remove the myotatic "bounce" reflex. Using this reflex can contribute as much as 30% to the subsequent concentric motion. Although this is good for the ego, it can decrease exercise effectiveness and heighten risk for injury. 

· Sets of 1-6 repetitions should last 0-40 seconds in duration. An X-0-3-1 tempo is preferable. Lower repetition ranges are more neurally demanding, promote development of relative strength (strength per pound bodyweight) and fast-twitch muscle fibers (IIB and IIA). 

· Sets of 7-12 repetitions should last between 40 and 60 seconds in duration. A 2-0-3-1 tempo is preferable. Higher repetition ranges are less neurally demanding, promote development of hypertrophy (muscle size) and the intermediate fast twitch (IIA) /slow twitch (I) muscle fibers. 

· Individuals with higher fast twitch makeup tend to excel at developing muscle size and strength but do poorly at endurance tasks. Individuals with slower twitch makeup tend to excel at endurance tasks but have difficulty in stimulating muscle size and strength. Regardless of makeup, both individuals can _significantly_ increase their size and strength through hard work and dedication. Do not blame your genetics on a lack of success or inability to compete. Genetically blessed athletes are sometimes guilty of not working as hard as those who are less gifted. Very few athletes ever even approach their genetic limitations; as such - a person with poor genetics who is close to their maximal ability has an advantage over a more gifted individual who has not developed their abilities to the same degree. Ultimately you choose whether or not you are the victim of your genetics or the master of your destiny. 

· The debate over the optimal number of sets is a never-ending one. There are equal cases for either side. Ultimately, the number of sets performed per bodypart varies from individual to individual, and within an individual from bodypart to bodypart and from situation to situation. As such, there is no hard and fast rule as to what number of sets are appropriate for attaining progress. Each different situation has different considerations. For example, an athlete consuming a quality diet, employing recovery techniques and consuming a great deal of post workout carbohydrate will be able to recover faster and hence use greater volume than an individual who is eating reduced calories, not employing recovery techniques and eating less carbohydrate post workout. Generally, if a decrease of more than 3 repetitions occurs in a subsequent set after a reasonable rest period, the number of sets performed for that bodypart should be terminated. Many variables influence the number of sets you can optimally utilize. Nutritional status, hydration, recuperation time, length of rest interval, frequency, number of sets per exercise, mental intensity, loads utilized, repetition tempo and point in workout time are just a handful of the factors that can influence the number of sets you can use effectively. There are many considerations in selecting optimal training volume. As the individual changes so does their needs. There is no such thing as a universally perfect training volume, there are only training volumes appropriate for a specific situation. 

· Generally 1-3 compound movements per workout is a good rule of thumb to follow. In addition, 1-2 total movements per bodypart is often effective for most. Do not underestimate the power of simplicity and the basics in training. 

· Warm up thoroughly prior to training. The warm up done should be specific to the kind of work involved. Prior to the first movement involving a certain muscle group, use warm up sets for that movement. Warm up sets should not employ high repetitions but rather low repetitions and progressively heavier and heavier weight until the target weight is approached. 1-5 repetitions per warm up set (decreasing as load increases), 3-4 warm up sets prior to the first exercise for a bodypart/group of body parts is suggested. Rest b/w warm up sets is minimal. Sufficient rest (2-4 min.) is allowed after last warm up set and first work set. Warm up sets are not necessary for every exercise - only for the first exercise involving a bodypart or group of body parts. 

· The majority of your training should employ relatively unstable movements; such as those employing barbells and dumbbells. These types of movement brings into play a larger amount of muscle mass because of their complex nature. Cable work is okay as an accessory. Avoid Smith Machines and Machines as much as possible as they tend to amplify strength imbalances by removing the influence of stabilizing muscle groups in a movement. The more stable the movement, the less muscle mass involved, the lesser the demand on the nervous system and the smaller the amount of stabilizer development. 

· The frequency with which you can work a bodypart will depend on the number of sets utilized (more sets, less frequency), the loads used (higher loads, less frequency) and number of repetitions performed (less repetitions performed, less frequency). Generally, a body part should not be trained if it is sore. Allow 2-3 days beyond the time it takes for the soreness to recede from a bodypart before training it again. Fast twitch muscle groups require longer recovery time than slow twitch muscle groups both during the workout (between sets) and before the bodypart is trained again. As a general rule of thumb most require 5-7 days of rest for a bodypart before it can be trained when using moderate training volumes. You grow out of the gym, not in it. 

· Training places a considerable demand on the body. Even if training sessions involve different purposes, the net effect on the body is systemic and as such can contribute to overtraining. Simply because yesterday was biceps day and today is legs does not change the fact that every day is kidney day. Neurological overtraining (stressing the nervous system excessively without allowing it to recover) is far more detrimental to training progress than muscular overtraining. It is brought about by excessive demands on the nervous system in a certain time frame. As such, one should not train with excessive frequency and expect to make continual gains. 3 to 4 quality training sessions IN TOTAL per week is advisable. In addition, allow the nervous system to recuperate by never training more than 2 days in a row without a day of rest. A one day on, one day off pattern is highly reccomended. 

· Workouts should not last more than 60 minutes and optimally take 25-45 minutes to complete (excluding warm-up time, including rest intervals). Testosterone and other anabolic hormones start to decline significantly if training is carried out too long. As well, mental intensity varies inversely with time. 

· More demanding movements (compound, high skill, high speed or heavy load movements involving large amounts of muscle mass) should be employed before single joint, lower skill or lesser load movements involving less mass. 

· Balance the development / # of sets for muscles on either side of a joint (i.e. sets for chest and back should be the same) to prevent muscular imbalances and injury. 

· Whole body workouts are possible but are generally not as effective as split routines (where different body parts are worked in different sessions). The amount of energy one has available for work at any one time is limited. Most elite athletes require significant energy for major body parts and as such it becomes difficult to train all body parts with similar effort in a short period of time. Split your workouts by grouping synergistic muscles together (i.e. those that contribute to each other in similar movement patterns - such as the pectorals, deltoids and triceps). This way, both intensity and recovery of trained body parts is maximized.  3 and 4 day splits (i.e. whole body worked across 3 or 4 days) are highly reccomended. 

· The rest interval that you employ between sets will depend on the number of repetitions performed, your fiber type profile, and the net effect you are striving to create. Less repetitions require more rest because of the heightened demand on the nervous system. A greater fast twitch make up means that you will require more rest between sets as these fibers fatigue rather quickly and require long rest intervals to recover. Their use is also more neurologically intense and as such more time is required to recover. Finally, the net effect that one is striving to create will also influence the rest intervals utilized. Although drop sets see a significant difference between performance and ability, the effect is still desired because it is the nature of the system. Generally 2-3 minutes rest between sets of 7 repetitions and higher is favorable. For sets lower than 7 repetitions, allow 4 to 6 minutes between sets. Remember to keep workout duration under 60 minutes despite these considerations. 

· Testosterone is at its naturally highest levels in the morning. Scheduling training closer to this time takes advantage of heightened testosterone levels and allows you to feed your body the nutrients it requires all through out the day. However, some individuals may find training later in the day is more convenient and allows for better performance. Experiment to see which approach works best for you. 

· Utilize unilateral (i.e. movements where the limb must move the resistance w/o assistance from the other limb, such as dumbbell movements) regularly in your training to help improve stabilizer strength and correct imbalances in development. 

· Females have slightly different considerations in training. Females have lower testosterone levels than males and ultimately this affects their training significantly. A woman will never be able to achieve the same level of strength and size as a male without pharmaceutical assistance because of the less favourable endocrine conditions for growth. Loading parameters must be adjusted for female characteristics. Lessened levels of testosterone limit recovery and growth rate and therefore reduce the number of sets that can be optimally used before overtraining sets in. Women have higher levels of strength endurance than males (at any given percentage of 1RM they will be able to perform more repetitions than males). Most women have hypermobility in the knees due to a lack of balance in forces on either side of the knee joint. It is important to ensure balanced development especially considering the focus with which females tend to train their lower body. Women have different hip and knee structures than males, and as such technique adjustments must be made on movements such as the squat and the deadlift. Generally, women tend to perform better with wide stance movements. For further information on training for females, consult Krista Scott's page - designed specifically for female athletes. 

· Contrary to popular belief the abdominals do not benefit from high repetition training as they are comprised mostly of fast twitch fibers. Therefore they are developed best with resistance and relatively low to moderate repetition ranges. From an athletic standpoint, strengthening the core musculature (lower back and abdominals) is the easiest way to improve performance. 

Suggested Exercises For Optimal Development: Descriptions of exercise technique can be found here as well as the resources listed below. 

Lower Body (Quadriceps, Hamstrings, Glutes, Lower Back): 
Squats - THIS IS THE FOUNDATION OF YOUR TRAINING 
Front Squats 
Deadlifts 
Leg Press (note: Leg Press does not serve as a substitute for Squats) 

Hamstrings: 
Standing/Seated/Lying Leg Curls 
Reverse Hyperextensions 
Semi-Stiff Legged Deadlifts (barbell or dumbbell) 

Calves: 
Standing Calf Raise 
Seated Calf Raise 

Abdominals: 
Seated Cable Crunches 
Swiss Ball Crunches 
Reverse Swiss Ball Crunches 

Lower Back: 
Squats 
Deadlifts 
Good Morning (Back Extension) 

Upper Back (Latissimus Dorsi, Rhomboids, Trapezius, etc.): 
Chin-Ups (Parallel or shoulder width overhand grip, Add resistance to chin-ups if appropriate. This can be done by utilizing a chin-up/dip belt or by looping a length of chain through a normal weight belt and fixing a dumbbell or weight plate to the chain.) 
Dumbbell Rows 
Robo Rows 
Shrugs (barbell or dumbbell) 

Deltoids: 
Dumbbell Press (anterior and medial heads of deltoid) 
Barbell Press (anterior and medial heads) 
Hang Clean + Press (anterior and medial heads) 
Side Raise (medial head) 
Rear Raise (posterior head). 
Note: Anterior heads are involved in all pressing movements, posterior heads are involved with all rowing movements. Keep this in mind to prevent overtraining. 

Pectorals: 
Low Incline Bench Press 
Bench Press 
Dumbbell Bench Press 
Incline Dumbbell Bench Press 

Biceps: 
Incline Dumbbell Curl 
Preacher Curl 

Triceps: 
Narrow Grip Pressdown 
Weighted Dip 

Rotator Cuff: 
External Dumbbell Rotation 
Note: It is highly reccomended that you always employ some work towards the external rotator cuff; as it is one of the most often injured and neglected parts of the body in training. Specific rotator cuff work can eliminate the risk of injury, improve rate of progress in other lifts and improve posture. 

Note: Keep in mind that smaller muscle groups (such as the arms) assist heavily in compound movements (such as presses and rows). These compound, heavy weight movements are far more influential to development than smaller movements. 


Keys to Progress

· Listen to your body! Your mind may be able to push your body beyond previous limitations _gradually_ but it can never force your body to do something unreasonable or excessive. Be patient and intelligent, exercise common sense as much as your body. If you are tired, sore or do not feel mentally/physically capable of putting out your best effort, take an extra day off from training. No significant amount of muscle can be lost in a short period of time. If anything, strength and size gains benefit from an extra day of rest. 

· Setting goals is an important part of obtaining training progress. An explorer would not set off without a map, an engineer would not build without blueprints. Knowing what you want out of training will allow you to properly design your approach. Set goals that are within reason (i.e. squatting 2000 lbs. is unreasonable) but will require a maximal effort at every opportunity to attain (i.e. putting 100 lbs. on your squat in a year). If squatting once weekly, putting 100 lbs. on one’s squat equates to adding two pounds of added resistance per workout. Obviously this is a very reasonable goal. Goals are personal and as such recommendations on what you should attain are inappropriate. 

· As aforementioned, small gains made consistently create large gains over time. Growth is not always linear, i.e. does not occur at a constant rate. At some points in training it may be excessive to add 5 or 10 lbs. to the loads utilized. One should first seek to enhance performance in one of the other loading parameters instead. Secondly, one can implement small increases in loads by utilizing devices such as Platemates (1-800-877-3322 or QFAC, can be purchased in 1 lb. or 2.5 lb. sizes, magnetized, fit onto dumbbells and olympic plates) or microplates (125 gram, 250 gram or 500 gram) from 213-257-9139 / 1-800-328-8762. 

· Intensity enhancing techniques such as forced reps, drop sets, supersets, rest-pause reps, partials, negatives etc. should rarely be used by the beginner, sparingly by the intermediate athlete and regularly by the advanced athlete. They create a significantly greater/different demand on the recuperative system and only the advanced athlete will be able to appreciate fully what this difference will be. Progress typically ensues sufficiently for a beginner from a set of basic loading parameters. 

· Minimize (i.e. eliminate) training influences outside resistance training. This includes cardiovascular work, sports training and other physical activity. All of these things interfere with maximal growth and recovery from training by adding further training demand. Significant research indicates that the benefits of weight training on the cardiovascular system are similar (and in some cases, superior to) the benefits offered by endurance training/cardiovascular training. 

· When training progress stalls, consider the following: 

1] Alter loading parameters ENTIRELY! (exercises, reps performed, sets, tempo, rest intervals, duration, frequency, etc.). Generally doing the exact opposite of what you normally do is the easiest way to stimulate growth by giving the body a new stimulus to respond to. (i.e. if you normally train with high reps, try low reps. ETC.). "Do what you always do, get what you always get." 
2] Cease all training for an entire week to allow body to recuperate. 
3] Cut volume (# sets) in half.  After that training cycle (i.e. entire body has been trained using 1/2 its normal training volume), train with the original volume for one cycle. Continue to alternate volume in similar fashion until the end of the training phase. 

· Flexibility work should always be done the day AFTER training helps to reduce training related injuries and improve rate of recovery by loosening damage contractile elements in the muscle. PNF stretching is favorable. 

· Drugs and alcohol inhibit testosterone production and as such limit training progress. 

· After consuming your post workout meal, nap for 1-2 hours to facilitate growth and recovery. Nap on non-training (rest) days as well. This is especially beneficial for individuals with high metabolisms who have difficulty in putting on weight. 

· A minimum of 8 hours of sleep should be allowed (normal rest period + naps) each day. 


The Importance of Periodic Variation

· Change ALL loading parameters frequently. After having performed the same workout 4-8 times, change up your routine. This includes the repetition ranges, tempos, volume, rest intervals, frequency, duration and exercises. Do not subsist on a constant set of loading parameters (i.e. sticking with higher reps because you are only concerned with size) - this is the reason why many see their gains plateau. Ultimately the body will adapt to all stimuli it faces; and over time, it grows more and more efficient at responding to that stress. Since responding to stress involves significant work by the body (i.e. growth and recovery), ultimately, the body will want to progress to the point at which it doesn't get shocked (and therefore have to respond as significantly) to a similar stress. There are benefits and disadvantages to all training approaches, each offering a slightly different stress to the body. A program is only as good as the time it takes you to adapt to it. Overusing any one approach will ensure that your progress stagnates. The key to continual progress is variety in demand. 

· Employ periodic variation in the movements you use in order to improve depth of development and eliminate stagnation. 

· The repetition range performed should be the loading parameter varied the most often. Ensure a balance of low repetition training and high repetition training regardless of goals. As repetition ranges change, so will the loads utilized. In order to accurately estimate the amount of weight utilized for a given number of repetitions, consider the following table: 
 
 
Relative Tension (%1RM) Per Repetitions Performed
Reps 1 2 3 4 5 6 7 8 9 10 11 12
% of 1RM 100 95 90 88 86 83 80 78 76 75 72 70
For example, assume that an individual knows that they have a 1 repetition maximum in the squat of 405 lbs. In their next training phase, they wish to train with 8-10 repetitions per set in order to stimulate hypertrophy. 8 repetitions is approximately 78% of 1RM. Multiplying 405 x 0.78 = 315 lbs. The individual now knows that to hit 8 repetitions per set in their squat, they must use approximately 315 lbs. However, one should keep in mind that this is only an estimation and not a perfect calculation. When they actually lift the 315 lbs. they might perform more or less reps than intended. The actual number of repetitions you can perform with a certain percentage of 1RM will depend on the fiber composition of the muscle group (among many other factors). The composition of a muscle group can be estimated by testing one repetition maximum (weight that you can move for one repetition) and by calculating 75% of that weight. After a sufficient rest interval, (10 minutes works well) the trainee lifts the 75% 1RM resistance for as many repetitions as possible. If failure occurs before 10 repetitions, the individual has a largely fast twitch composition for that muscle group. If failure occurs beyond 10 repetitions, the individual has a largely slow twich composition for that muscle group. Keep in mind that fiber type profile varies from muscle to muscle within an individual. Knowing the general characteristics of the different muscle groups makes it easier to select repetition ranges that target the majority of the fibers in that muscle. Also keep in mind that although a muscle may be predominantly a certain fiber type, it also has the other fiber types within it and as such one should never rely completely on one approach simply to target specific fibers. 

· Volume (sets x reps x frequency) is the next most important training variable to vary and should be varied periodically in a wave length fashion: highER volume, lowER volume, highER volume, etc. This allows the benefits of both high volume (enhanced hypertrophy) and low volume (greater performance) and minimizes the negatives of either (high volume= risk of overtraining, low volume = risk of undertraining). 

· Varying repetition tempos is the third most important loading parameter to change. Experiment with different times for concentric and eccentric contractions. 

· Rest intervals will change as the repetitions performed change (i.e. remember to adjust rest intervals according to the number of reps you perform). 

· Periodically take a week off from training entirely to allow for the body to totally recuperate and eliminate the risks of overtraining. Furthermore, it is not likely that a significant amount of muscle mass can be lost by taking an extra day off in a cycle. Remember that even long periods of sedentary time do not usually result in tremendous decreases in strength. The body retains neurological adaptations to strength training despite any minimal losses in muscle mass, and this muscle mass is typically restored quite quickly once training is resumed, even after periods of non-training lasting 3 weeks or more. 


Elements of Style

· The gym has become the singles bar of the 90's. Don't feed this trend. If you are interested in progress, you will go to the gym with a warrior's mindset and not that of a social butterfly. The gym should be reserved for the unadulterated destruction of previous limitations. Do not involve yourself in activities that detract from your progress. Once you step through the doors, it's all business. Know your limitations and annihilate them. Accept nothing less than total success. Channel your rage with surgical precision against your challenges and crush them. An indestructable will to succeed does not necessarily have to manifest itself in external forms (i.e. you don't have to yell and scream and act like a shaven ape to be able to do good work). True strength comes from the inside, and never needs to be exposed to the outside world to aid your pursuits. Training aggression is a positive force but only when properly directed. The point is not to become an animal that attacks everything around you, only the the challenges you face (recall the superhuman performances of Magnus ver Magnussen and Bill Kazmaier in strong man competitions - rarely did these individuals come across as anything more than soft spoken giants). Consider the following techniques to aid you progress: 

1] Visualization. This is a critical psychological step to success. Envision yourself, in your mind's eye succeeding at your challenges before hand. Think of creating a movie on your own success. The idea is that you practice the act to be performed in your mind enough times to convince your body that your challenge is something that you are accustomed to. Make the challenge less and less challenging. Make the images as vivid as possible, encompassing all aspects and senses of your challenge. The most important part of visualization is forecasting possible difficulties, problems and challenges and seeing how you will respond to them successfully. Visualize over and over again until you feel ready to crush your challenges. Destroy any doubts you have in your mind by making every inch of your being believe that you will succeed. 

2] Imagery. This is an extension of visualization, where you associate yourself with images that support your goals. For example, preceding a set of squats, one could imagine their legs as being hydraulic pistons constructed of titanium and iron, effortlessly moving unimaginable loads. If running a sprint, one could imagine being pursued by a fighter plane. Imagery has a highly personal nature, and as such reccomendations can rarely be made. War or technological imagery however are often highly effective. Also, one can focus on their goals, envisioning their life after having attained their goals. 

3] Key words and positive reinforcement. Find words that hold special meaning to you and will support your psyche in the pursuit of progress. Encourage yourself, praising positive attributes, reviewing past successes or challenges that you have overcome. Quotes also work well here. Reserve these words only when you need them as excessive use will limit their meaning. 

4] Meditation. The purpose of meditation is to clear the mind of all thought, to quiet the voice inside our head. It is surprising to recognize just how often we have "conversations" with ourselves; our minds speak to us and often offer both negative and positive feedback. Clearing the mind, envisioning emptiness and blackness creates a mental state where no words impede action. Meditation often encourages a focus on breathing. The natural rhythmic nature of deep breaths removes the focus of the mind from occupying itself with conversation. Focus on expanding your chest cavity as deeply as possible and slowing your heart rate. Inhale deeply through the nose, hold your breath and exhale through the mouth. Many eastern religions and martial arts consider this level of inner peace to be the most beneficial mental state for performance. It is highly beneficial for individuals who tend to become nervous in athletic situations. The mind does not interfere with the body's ability to perform, the body's abilities flow unimpeded like a raging river. 

5] Negative Stimuli. Recall instances in the past where you have felt disrespected, dishonoured or enraged. Think of individuals who have hurt you in the past or who have challenged your abilities. Use these memories to elicit feelings of angerwithin you and direct all your rage against your challenges. 

6] Audiovisual stimulation. Music that features heavy bass and fast rhythms works well (drum and bass, hardcore electronica, industrial, etc.) Videos featuring events of aggression (action scenes from movies, sports videos, etc.) can also stimulate training aggression. 

7] The use of adrenergic aids such as the ephedrine/caffeine/stack can enhance performance by stimulating the secretion of adrenaline. Epinephrine (adrenaline) and all catecholamines (stress hormones) are responsible for the stories we hear of mothers lifting cars off trapped children. Catecholamines are based on the amino acid tyrosine. Supplementation of L-Tyrosine (on an empty stomach) can promote epinephrine secretion. The legal testosterone precursor androdiol provides significant biochemical stimulation by boosting natural testosterone levels. For individuals who find themselves too nervous and stressed out to perform effectively, the use of agents such as St. John's Wort (hypericin) can help to reduce nervous tension and anxiety by affecting neurotransmitters. Research these substances carefully before employing them to see if they are appropriate for you. 

· Be suspicious of all those that promise the secret to training progress. These individuals tend to provide highly generalized answers that not only target the beginner's lack of knowledge (i.e. "THIS IS THE SECRET!") but also their emotions as well ("IT WILL GIVE YOU WHAT YOU'VE ALWAYS WANTED!") The over-simplification of issues is something that the frustrated mind wants to do. Always remember that training is a complex issue; rarely can a straight line generalization be made that holds true in any situation. Anyone who claims otherwise is either trying to profit from your ignorance or does not understand the training sciences as much as they think. Certain training protocols and methods are more appropriate than others in differing situations. As such there really is no such thing as a bad training program, only one that is more appropriate than another for a given situation. Keep an open mind to training approaches different than your own. Do not "search for the holy grail" of training programs. If there was a perfect program, all the coaches and minds in the training industry would have found it by now. There is no such thing as a perfect program: only a program perfect for a person at a certain point in time and development. A program is only as good as the time it takes the individual to adapt to it (hence the importance of periodic variation). As the person progresses, their needs and characteristics change and as such so does their training needs. 

· Do not fall into the trap of believing that the magazines are all knowing oracles of information. All magazines are owned by supplement companies whose economic objective is to get you to buy their supplements. In effect, a desperate consumer is much more likely to put their faith in a magic bullet supplement. Hence, the supplement companies win when you are confused and frustrated. By dispensing excellent information they actually shoot themselves in the foot. You will find that the more successful lifters actually do not read the magazines at all. Why? After years of experience and experimentation they have realized that the key to progress is much simpler than the beginner makes it out to be. Train hard, eat right, rest right = good things happen. If the supplement companies were to dispense the distilled facts behind training progress in every issue; do you think they would make money off selling junk supplements? Not all supplements are garbage (some are indeed excellent) but there is a lot of snake oil out there. By the same token, not all supplement companies are the same, but keep in mind that their ultimate motivation in helping you is to obtain profit. There is at times excellent information in the magazines (but this is the exception rather than the rule). This trend does not hold true for all the forums or sources of information out there. Many excellent books are not as well known as the popular magazines but offer much better information and address training issues clearly and effectively. 

Gym Etiquette: 

The gym can be a terrifying place for the newbie, and not just because of the torture equipment in the basement (kidding). Make life easier for you by knowing how to carry yourself in the gym. Respect the rules, equipment and patrons of the gym. Ask politely to work in if you would like to use equipment already in use. Ask politely for a spot when necessary. Wait until a person is finished their set before talking to them. Pay attention when spotting others. Wait until a person is finished with equipment before removing weight. Do not use the power rack for unnecessary exercises (major insult to experienced lifters). Wipe up equipment after using it. Return/Unload weights to their appropriate place when finished. Do not offer unsolicited advice but don’t be afraid to ask for help. Be courteous to others. Work hard and get the hell home! 

Something I would like to see: Keep your ego in check. Never think that you know all there is to know because there is always someone who knows or lifts more. Never look down upon others who are struggling/learning - each person is at the gym to improve themselves and as such should be respected, not looked down upon. Once the iron starts to fly and the inches come on or off, lifters get real fat heads. I hate being associated with the bodybuilding scene because stereotypically it invokes images of narcissistic, self absorbed jerks who have nothing interesting to offer the world other than a big bad bench press. Do NOT make the mistake of developing yourself in only one medium in life. The self has many facets (spiritual, intellectual, moral, emotional, social, physical, etc.) and any approach that lacks balance is ultimately one that leads to self destruction. Develop only your physical being and let your social, emotional and intellectual development fall out of whack and 3 years from now you will just be a friendless, callous, retarded but big jerk. People who have balanced development in all facets of their lives command respect. There is more to being respected than just being "big". Commanding fear and commanding respect are different things. It is easy to become great at one thing, it is much harder to become great at _everything_. Don’t make the mistake of becoming obsessive and one sided. 


Eat to Gain

Where the hell else is muscle gonna come from? 

· 18-20 x BW (lbs.) in calories daily to gain muscle if training 3-4x weekly and live otherwise inactive life. Monitor changes with both a weight scale (pay for an accurate one) and skin fold calipers (which help to measure body fat). Monitor daily food intake in journal. Adjust caloric intake upwards by 200-300 calories daily if insufficient strength gains. Decrease caloric intake downwards by 200-300 calories daily if excessive fat deposition occurs. Those with high metabolism (high levels of thyroid hormone, ectomorphic tendencies, high levels of activity, low levels of body-fat, males, younger individuals) will require more calories than those with slower metabolisms (low levels of thyroid hormones, mesomorphic or endomorphic tendencies, low levels of activity, high levels of body fat, females, older individuals). Ultimately weight gain or weight loss is a function of the relationship between calories expended and calories ingested. 

· 33% of calories from protein: facilitates growth and repair of muscle tissue. Lean red meat, chicken, fish, dairy and whey sources advisable. 

· 33% of calories from carbohydrates: Provides energy. Stimulates several anabolic hormones such as insulin. Spares muscle loss. Fiber rich, vegetable and low glycemic sources preferred. Carbohydrate sources do not necessarily have to satisfy all three requirements - variety is key. 

· 33% of calories from fat: Improves anabolic hormone production. Testosterone and steroid hormones are based on the cholesterol molecule and without critical fatty acids (such as arachnidoic acid from eggs), anabolism is undermined. Fat improves growth and recovery. Improves utilization of fat for energy demands. Unsaturated, essential fatty acid rich vegetable oil sources recommended. Flax Oil and Sunflower/Safflower oil provides good complement of EFA’s: ratio of 2 tablespoons flax to 1. 

· A gram of protein or carbohydrate yields 4 calories. A gram of fat yields 9 calories. After obtaining your total caloric intake, multiply by the desired percentage of calories you wish to come from the specific macronutrient. Then divide this number by 4 (if carbohydrates or protein) or by 9 (if fat) to obtain the number (in grams) of the macronutrient that must be consumed daily. 

· The post workout meal is critical for muscle growth. Dextrose is an isomer of glucose - the carbohydrate used by the body. After training, consume 0.75 to 2 grams dextrose powder per pound BW mixed with 1L distilled water per 100 grams dextrose. Use unsweetened Kool-Aid mix for flavor. Amount of dextrose (carbohydrates) utilized depends on total training volume utilized. In addition, 30-50 grams of protein - preferably from a whey hydrolysate protein powder supplement. Mix with juice or milk. First half of post workout meal should reach bloodstream as quickly as possible: consume half dextrose/water solution immediately after workout. 45-60 minutes later, consume other half of dextrose solution along with protein shake. Add a tablespoon of vegetable oil to moderate digestion and minimize risk of fat storage at this time if preferred. Creatine Monohydrate works well at this time because the heightened insulin levels in the body promote creatine retention. Vitamin C and other anti-oxidants can also be utilized. 

· Fat storage is minimized by avoiding highly processed/sugary/high glycemic carbohydrates and by keeping meal sizes relatively small (250-500 calories, depending directly on total body weight.). 

· Hydration is critical to joint lubrication, strength and speed production, injury prevention and performance. Drink until urine is clear. Source should be distilled water. Chill water slightly and consume steadily throughout day to maximize hydration. 

· Vitamins and minerals provides the tools your body needs in order to survive. A quality multivitamin, mineral and anti-oxidant array (especially Vitamin C) is critical to the athlete. 

· Supplements are NOT a necessity for progress. If economically feasible, optimally you should invest in a quality whey protein supplement, flax oil supplement and creatine monohydrate. If money is a concern, flax oil is the most important of the three suggested supplements as it provides essential fatty acids difficult to find in food sources. Creatine is beneficial but optional and sufficient dietary protein can be derived from food soruces. The ephedrine/caffeine/aspirin stack is an excellent supplement but has more limited application in training. 

· Creatine Monohydrate: Generally load 20-30 grams daily in multiple 5 gram doses taken with high glycemic drink (dextrose/water solution preferred). Maintain saturated levels in body with 5-10 grams daily taken in similar fashion. Optimal amount of creatine will depend on loading parameters (more volume, lower reps, higher loads, more frequent = more creatine) and individual factors (i.e. how much creatine you can tolerate w/o gastrointestinal distress, cost). 

· Eat small, balanced meals every 1-3 hours. Variety will ensure that eating does not become a chore. There are many interesting and delicious (I hate that word) ways to cook healthy food. Eating healthy is not necessarily self inflicted torture. 

· Eat a quality meal 30-45 minutes before going to sleep or taking a nap if aiming to gain muscle. 


Relationships in Training 
For simplicity's sake, these are generalizations that hold true in the majority of training situations. 
 
Direct Relationships: As one goes up, so does the other.
More mental intensity More progress
Better diet Better performance
Better Water Intake Better performance/injury resistance/recovery rate
Better Hormonal Status Better Performance/Progress
Longer Rest Interval Better Performance on subsequent set
Greater Training Intensity Greater demand for quality dietary calories
Greater training volume Greater demand for quality dietary calories
Larger loads utilized Greater need for recovery time
Larger training demands Greater demand for recovery time
More deliberate execution Greater demand on muscles trained
Level of eccentric load Greater demand for recovery time
Level of eccentric load Greater increase in strength 
Level of eccentric load Greater levels of delayed onset muscle soreness
Better form Greater demand on muscles
Greater volume Greater risk of overtraining
 
 
Inverse Relationships: As one goes up, the other goes down.
Longer training duration Less mental intensity and decreased performance
Number of sets per exercise, workout or bodypart Lower performance
Greater frequency Lower progress
Greater frequency Less volume per workout
More exercises per workout Less sets per exercise
Less recovery time Greater risk of overtraining
Shorter rest intervals Faster development of fatigue
Greater physical demands outside of training Less effective strength and size development
High repetitions/Low Loads Less demand on nervous system
Greater use of machines Less usable strength
Better postworkout nutrition Decreased delayed onset muscle soreness
Better flexibility Less risk of injury
Inadequate warmup Greater risk of injury
Better form Less risk of injury

Suggested Resources

Yessis - Kinesiology of Exercise. Excellent description of exercise technique. Stuart McRobert has also published several excellent books on exercise technique but I haven’t read them personally. 

McRobert's Brawn is an excellent book on back-to-basics training. 

Zatsiorsky - Science and Practice of Strength Training. The bible of sports training from one of Mother Russia’s premiere minds. Highly advanced and technical - suggested for intermediate and advanced athletes. Another text as technical and comprehensive on the science of training as this book is Siff’s Supertraining

Poliquin - The Poliquin Principles. A ton of practical ideas on training based on considerable experience with elite athletes and physiological principles. Could have benefitted from less pictures/Mr. Magoo sized fonts and more physiology discussion, and unfortunately many of the topics discussed were concurrently published in Muscle Media magazine while Poliquin was there. Appropriate for the intermediate/advanced lifter, the beginner will require some understanding of training before fully appreciating this book. 

Colgan - Optimum Sports Nutrition. Under contract by Twinlab, expect a non-stop barrage of Twinlab plugs. Some information is out of date (such as theories on amino acid supplementation and opinion on creatine monohydrate), but generally this is an excellent text for the basics of sports nutrition. 

Kraemer and Fleck - Designing Resistance Training Programs. Good treatment of the physiological basis of conditioning but not as practical or realistic as Poliquin’s book. Since Poliquin focuses more on practical issues than physiological ones the two books complement each other well. They also wrote an excellent book regarding children and resistance training called Strength Training for Young Athletes. It dispells many of the myths existing around strength training and children. 

Duchaine - Bodyopus. The evolution of maximal fat loss dieting. Lyle McDonald’s future book will refine the ketogenic diet to surgical efficiency but unfortunately it won’t be around for a while. Until that is available, Bodyopus should be used as a reference and the more current understanding of the diet discussed in the various Net forums should be reviewed. 

Telle - Beyond 2001: The Next Real Step. Cutting edge training science with great practical considerations. One of the best books I’ve read. Telle is a brilliant strength coach but his writing is somewhat distilled and to the point. Advanced athletes need only apply as the book is so fact intensive that the beginner or intermediate athlete will get quickly buried in knowledge. At the present time it is in prototype form, but when it is available, a must read. 

McAtee - Facilitated Stretching. Excellent text on PNF stretching, the most effective way to improve flexibility. 

Horrigan - The Seven Minute Rotator Cuff Solution. _The_ authoritative text on strengthening the rotator cuff and avoiding injury. A good read not only for those who have suffered shoulder injuries but those who wish to prevent one of the most common training injuries. 

Hatfield's resources on training for powerlifting and bodybuilding are good books. His text, Power: A Scientific Approach relies on a lot of interesting Eastern Bloc research and experience acquired through years of coaching competitive powerlifters. 

Chu's Jumping into Plyometrics is an excellent synopsis of the basis of plyometric training for improving power and speed. 

Erasmus' Fats that Heal, Fats that Kill is the book that is slowly changing the world's perception of fats and underlining their importance to both the athlete and the individual interested in improving general health. 

An excellent book on psychological characteristics of success is Covey's The Seven Habit Of Highly Effective People

Charlie Francis’ textbook on improving sprint speed through training was great, but I can’t remember the name. Unfortunately the book is also apparently out of print and difficult to track down - however, if you can find it, it is an excellent textbook for athletes concerned with speed development. Francis was Ben Johnson’s coach, and Winstrol assisted or not Johnson had one of the most amazing starts in the history of the sport at the 1987 Commonwealth games. Francis influenced Poliquin’s beliefs on the selection of rest intervals. 

Anything written by Paul Chek is highly recommended for the intermediate or advanced lifter. Chek’s writings are heavily rooted in sound physiological understanding. His materials can be obtained at his website.  I hear that his Loading Parameters course is the bomb (co-written with Poliquin, Telle and Kim Goss). The Strong and Stable video tape series is outstanding, as is Chek’s ideas on Swiss Ball training. 

The advanced athlete would also benefit from doing research themselves. Consult the Research Lab for more information on how to track down studies published in journals for yourself. 

The majority of these books can be obtained from Human Kinetics, Amazon.com and Netrition
 
IMPORTANT NOTE

As aforementioned, many of the questions sent to MFW are highly redundant and have been rewarded by in depth and insightful answers numerous times in the past. A rank beginner to the iron sport might not realize the faux pas that lies in asking "how do I get huge?" for the billionth time. Although this is somewhat insulting, it is understandable if the beginner does not realize that numerous resources on the Internet have been created in order to guide them. That being said, I feel it is important to make the beginner aware that there are many excellent training related resources on the Net. If you have a question and are new to lifting, chances are that someone has already asked the same question you are. We enjoy helping others out and saving you frustration. But we are only human. All we ask is a little common courtesy. It is lazy and inconsiderate to waste the time of others when such a wealth of information is so readily available. After all, if you are truly dedicated in attaining your goals, you will be willing to not only work hard physically for them but mentally as well. A million people want to get "huge and ripped", but only a small handful of those are willing to work their minds as hard as their bodies to attain their goals. As such, it is an unsaid request that beginners consult the various resources available to them before asking questions. There is nothing wrong in asking a question if you are genuinely stuck for answers, but please don't expect anyone to do your homework for you. Abusing the good will of others is simply wrong. 

You can eliminate the time necessary to receive a response to your questions as well as the risk of getting flamed by the newsgroup by researching archived posts in Dejanews. Confine your search to the misc.fitness.weights newsgroup, enter the subject matter of interest and Dejanews will bring up all the posts pertaining to that subject. More current information can be retrieved by organizing hits by date. If you think it is time consuming to wade through all the posts; consider that you are learning more than you expected, and only serve to enhance your understanding by exposing yourself to more information. 

Here are some other excellent training related resources on the Internet. 

MFW Website. John Wash’s outstanding resource archiving informative posts from members of the misc.fitness.weights newsgroup. 

Medline. Search engine that gives access to abstracts on every medical study published from the 1960’s to the present. It is perhaps excessively technical for the beginner, but if you are looking for the bottom line in training - go straight to the research and read it yourself. For details on how to obtain research studies, consult this article

The Stretching FAQ gives a quick look at improving flexibility through stretching. 

Tom Griffin has another excellent archive site containing extensive information from the various training forums on the internet. 

The Weightsnet mailing list is excellent for the newbie lifter and a great place to talk iron. 

Jason Burnell’s Deepsquatter site has ample information on various training modes in a monthly magazine format. 

Krista Scott has an excellent page oriented towards female lifters. 

The Weights-2 Mailing list is an excellent list for those interested in more technical aspects of training. 

The HIT mailing list is an intermediate between Weights and Weights-2. Also at this site is a good treatment of High-Intensity-Training (HIT). Although I do not agree that it is generally the optimal way to train it is a good protocol for overtrained individuals or individuals with little time for training. 

The USDA site has comprehensive information on nutritional values for thousands of foods. 

Rick Mendoza has several copies of the glycemic index on his site. 

The LowCarb mailing list is an outstanding resource for ketogenic or low carbohydrate dieting for fat loss. 

Netrition and The Power Store are two online companies that have excellent histories of customer service/quality control and very reasonable prices on supplements. 

Mind Tools has an excellent section on sports psychology that is a prerequisite for maximal development in training. 
The most comprehensive set of iron related links can be found at Loysa’s Mass Arsenal

Dr. Fred Hatfield has put up an excellent page reflecting his years of expertise and understanding in the training sciences. 

Charles Staley’s Myodynamics site has some great information. 

Testosterone.net is the new home of coach Charles Poliquin and his advice is always informative. Be wary of the plugs for supplements interlaced with training advice but make your way there every Friday to pick up Poliquin's useful ideas. 

I wouldn't follow the training advice offered there but for ideas on general health The Mayo Clinic webpage is useful. 

Consult the Links page for more training related sites. 

Put on your flame retardant suit and watch the heads fly in misc.fitness.weights. Lots of experienced lifters who between fights dispense valuable training information. My kinda place. 

Note: I have no economic interest in any products or services reccomended. 



Final Note: If I could have people do one thing after all this goat dung, it would be the following: Do NOT follow any of this crap mindlessly. Pick each and every concept apart. Research the subjects for yourself. Think things through. Most beginning trainees follow Champion X's training program or Team A's training ideas and think that they are going to be guaranteed the same results the big dudes got. It don't work like that. Progress in training is about finding what works for you. This can only be learned through careful analysis and experience. Me? I'm just a stumpy Canajun kid who likes to read crap in the university basement, lift weights and help people out. Even though I believe in what I'm saying and am not trying to screw you over, there is no reason whatsoever that you should follow my suggestions like a dog on a leash (Unless of course, you are a dog and are interested in the training sciences). You are the master of your destiny, not the victim of fate. YOU determine whether or not you are a victim of bad advice by choosing to follow it or not. Rarely can one be the subject of bad ideas if they approach every piece of information with an objective and intelligent mindset. "Read not to refute or accept but to weigh and consider".  
 
 
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Reproduction of this article, in whole or part, for any purposed other than personal use is prohibited without written consent. Copyright 1998 Sandeep De.