There's a lot of foolishness going on in the fitness industry. One of the biggest myths is the principle of shocking the body, and changing up your routine. This is one of the dumbest ideas I've ever heard of. Changing up your routine and keeping the body guessing is foolish and it will keep you small and weak.
The bodybuilders who are telling you to do this, are on grams and grams of testosterone, deca, growth hormone, you name it and they're on it. Every program they do will work, because of the drugs they use and their genetics. But, for the average joe who can't afford all of the supplements, program hopping is a terrible idea.
What you need to do is pick a program and do it for 6 months at the minimum. Your body composition, is ultimately determined by what you eat. If you eat like a fat power lifter, that's how you're going to look. You need to learn to separate diet, and training.
The purpose of training in the gym is progressive overload. That means you either do more reps with the same weight, or more weight. The whole purpose is to get stronger. Yeah, Kai Greene might say that weight doesn't matter, but he can incline press 500 lbs. Obviously, lifting heavy helped him build his body.
You guys need to stop being so gullible, and foolishly believing everything people tell you. These pro bodybuilders have years and years of training experience. They have forgotten more about the gym than you even know about. I promise you that the gains they made were from a massive amount of food, and heavy weight training.
The people that skip the heavy lifting and get huge are the genetic elite that have access to exogenous hormones. When you pick a program and stick to the same exercises, you will get better at them. The only way to progress on an exercise is to keep doing it. The more you squat, either low bar or front squat, the more gains you will make on squats.
Say you can bench 225 for 8 reps, when you can flat bench the same weight for 20 reps you will have much more muscle mass. When you do foolish things like training for the pump, or putting excessive focus on mind muscle connection, you are holding yourself back.
I see way too many 180 lbs weaklings in every gym. These guys are actually using 35 lb dumbbells for stiff leg dead-lifts instead of a barbell which they'd be able to use for heavier weight.
If they could only see the foolishness, and the mistakes they are making.
How to Stop Program Hopping and Start Making Gains.
3 Programs to Choose from
Program 1: Full Body: 3 x per week
Workout A: Monday, Friday
Low Bar Squats: 3 x 6-8 reps, 1 x 20
Dead-lifts: 1 x 6 reps
Flat bench press: 3 x 6-8 reps
Calf raises: 2 x 20 reps
Weighted chin ups: 1 x 6 reps, after warm up sets
Workout B: Wed
Low bar squats: 1 x 20 reps
Power cleans or bent over barbell rows: 3 x 6 reps
Incline bench press or standing overhead press: 3 x 8 reps
Barbell curls: 2 x 8 reps
Calf raises: 2 x 20 reps
That full body program can be used and it has worked for my clients. Now here is an upper lower program you can use if you'd rather split up body parts.
Upper lower:
Upper Body A: Monday
Flat barbell bench press: 2 x 6-8 reps
Standing Barbell overhead press: 2 x 6 reps
Bent over barbell rows: 2 x 8 reps
Close grip bench press: 2 x 6-8 reps
Barbell curls: 2 x 12-15 reps
Lower Body A: Tues
Low bar squats: 3 x 6-8 reps, 1 x 20
Dead-lifts: 1 x 6, 1 x 12 reps
Barbell lunges: 2 x 12-15 reps per leg
Romanian dead-lifts: 1 x 15 reps
Standing calf raises: 2 x 20 reps
Upper Body B: Thursday
Incline barbell bench press: 2 x 6-8 reps
Seated Dumbbell Shoulder press: 2 x 12 reps
Weighted chin ups: 2 x 6-8 reps
Weighted dips: 2 x 6-8 reps
Lower Body B: Fri
Low bar squats: 2 x 20 reps
Hack squats: 2 x 20-25 reps
Romanian dead-lifts: 2 x 20 reps
Hamstring curls: 2 x 15 reps
Standing calf raises: 2 x 20 reps
These workouts you can do Monday, Tuesday, Thursday, Friday.
Or you could do a push pull legs split.
Push Workout Monday:
Flat bench press: 2 x 6-8 reps
Standing overhead press: 2 x 6-8 reps
Close grip bench press: 2 x 6-8 reps
Weighted dips: 2 x 6-8 reps
Pull Workout Tuesday:
Dead-lifts: 1 x 6-8 reps, 1 x 12 reps
Weighted chin ups: 1 x 6-8 reps, 1 x 12 reps
Barbell curls: 2 x 8 reps
Legs: Thursday
Low bar squats: 2 x 4-6 reps, 1 x 20 reps
Barbell walking lunges: 2 x 12-15 reps
Romanian dead-lifts: 2 x 15 reps
Lying hamstring curls: 2 x 20 reps
Seated calf raises: 2 x 20 reps
Friday: Push Workout
Flat bench press: 2 x 6-8 reps
Incline dumbbell press: 2 x 8-10 reps
Seated behind the neck press: 2 x 6-8 reps
Side lateral raises: 2 x 15 reps
Tricep press downs with cables: 2 x 20 reps
Every single one of these workouts will work. Once you pick a program stick to it for a minimum of 6 months. This program hopping is doing nothing but killing your gains. Pick a program and stick to it.
Thank you for reading.
Share this article with everyone and stop program hopping.
Saturday, February 24, 2018
Wednesday, February 21, 2018
How to Stop Being Soft and Weak and Actually Build Muscle
This post is for the people who need a kick in the butt. They need a harsh older brother that will show them no mercy. Lucky for my readers I am that guy. You won't get any articles like this in muscular development.com, t-nation.com. You'll just read a watered down version that's pc.
If you want a pc blog, this isn't for you. Without further ado, here we go.
Are you struggling to make gains?
Are you still weak?
Are you worried because you're steroid cycle is almost over?
This is why we have so much filth and disgust in gyms every where. It's because people won't tell you the truth!
The truth is that you can't build muscle because you're weak and you're soft. Most people will never have the courage to tell you that. They want to be your friend, I don't. It makes no difference whether you like me or not. I'm here to tell you how it is.
You need to nut up, and start training hard and heavy. But That's hard! (My whiniest girl voice), you low t soy boys can't make gains because you're soft. You're scared to squat 315!!
If you can't squat 315 how the hell do you expect to squat 405? You never will. You guys and especially girls out there just aren't cut out for this. Just stay in your house and watch the Khardashians or get a sex change, because if you don't change your ways you'll never make the gains.
Here's how to make the switch.
1: Build discipline
A lot of these young men have become weak because they lack discipline. If you can't discipline yourself, life will do it for you. Read 1 article about how to get stronger every day. Trust me, you won't build muscle benching 135. You need to get that up to 275 if you expect to build any real muscle. Learn to eat whole foods, and over consume protein.
Society will tell you this is wrong because the consequences of that will be more testosterone, more courage, harder to control. You won't be a sissy low t soy boy any more, and they hate that. When you over consume protein instead of carbs you make it much harder to get fat.
Protein also enhances muscle recovery. Now, that doesn't mean avoid carbs. My mission, is to get you to make protein your top priority.
You need to get your protein from whole food sources. Beef, eggs, fish, steak, chicken. Over eat those foods. A basic white rice, and dry steel cut plain oatmeal are your best carb sources. If you're making big money, switch the carb source to baked sweet potatoes.
If you can't build the discipline to eat enough protein, you'll never be able to transfer it to the gym.
2: Do the exercise correctly
This is another one that should be basic. Most people butcher the exercise they are doing. If you're squatting, go down to parallel. If you can't squat to depth, the weight is too heavy. I'm a huge advocate of heavy training. What I don't advocate is cheating the depth. I demand that you squat to depth. Now, if you ever train with me in person, I won't call out your depth unless you ask. I'm personally too worried about my own squats to give a damn about you. But this blog is my way of giving back to the young lifters out there who want to get better.
When you dead-lift, don't hitch. Again, this is basic, but people hitch their dead-lifts all the time in the gym.
3: Never and I mean ever use 10 lb plates on bent over barbell rows
Unless you're a woman, or a 16 yr old, I never want to see anyone using 10 lb plates on bent over barbell rows. Unfortunately, I have seen this atrocity at the gym I train at. Trust me, there are plenty of schmucks out there. Always put at least 135 on the barbell for bent over rows, if you can't do that, please don't tell me you're cutting. Because you won't be the only one doing any cutting.
4: Do weighted chin ups, every back day, or dead-lift day
One of the biggest mistakes I've made in my own training is not doing enough weighted chin ups. This is hands down one of the best lat and bicep builders. Now, if you can't do weighted chin ups yet, don't worry, start with body weight, until you can do 10, then slowly add weight. Trust me, I used to suck at these and now I can hang a 70 lbs dumbbell around my waist for a set of 6.
Make sure you do these every week if you care at all about building strength and muscle. These also have a great carryover to the dead-lift.
5: Follow my minimalist bulking program
Workout A:
Low bar squats: 2 x 6, 1 x 20
Dead-lifts: 1 x 6
Flat bench press: 2 x 6-8
Weighted chin ups: 1 x 6-8 reps
Calf raises: 2 x 20 reps
Workout B:
Low bar squats: 1 x 20 reps
Bent over barbell rows: 2 x 12-15 reps
Romanian Dead-lift: 2 x 15 reps
Incline bench press: 2 x 8-10 reps
Barbell bicep curls: 1 x 8 reps
Calf raises: 2 x 20 reps
Do this workout 3 times per week. Take one day off in between workouts. Do it exactly as written, these are the exercises that will allow you to use the most weight, which will allow you to build the most muscle. I recommend sticking with this routine for a minimum of 1-2 years, and do it during a bulk. Don't cut during this program, it's a strength and muscle building program. The volume is low because I want you to lift as heavy as you can each workout. I also want you to sleep a minimum of 7-8 hours per night and to eat 4-5 solid food meals daily.
On Mon you will lift heavy on squats, since you will be fresh. Make sure you go all the way down to parallel. Never do half or quarter squats. Squat all the way down to parallel. After your heavy sets of 6 on squat, you will do a brutal set of 20 reps. The rule is that you have to get 20 reps. If you want to take 3 deep breaths after rep 10 and 15, you're welcome to do that. Then I want you to do 1 heavy set of 6 on dead-lifts. The volume is low on dead-lifts because you will be dead-lifting twice per week. I need you to be fresh for the last workout of the week which will be workout A every other week.
After squats and dead-lifts you will move on to flat bench press. This exercise will put the most mass on your chest, shoulders, and triceps. You are to touch the bar on your chest and complete full range of motion reps. I want 2 hard sets of 6-8 reps, if you get more than 8 reps on the first working set add weight. If you do one set of 8 and then one set of 6 that is okay. If you do two sets of 7 it's okay. I want you to reach technical failure around rep 6-8.
Last you will do weighted chin ups. I program these last because you won't be able to cheat as much due to fatigue. 1 all out set of 6-8 reps is fine on weighted chin ups.
On workout b, you will low bar squat, 1 hard set of 20 reps. Now, again, it needs to be hard, I want the 20th rep to hurt. Your legs should be shaking and full of blood after the set is over. The last 2-3 reps should be hell. Again, squat all the way down to parallel and back up.
Then I want you to do bent over rows with a barbell, you're allowed to use straps for this exercise. I want you again to pick the heaviest weight that will allow you to get no less than 12 reps, and no more than 15. Do 2 sets, I will accept it, if you want to substitute power cleans. For those that don't know, power cleans are harder.
The next exercise is a Romanian dead-lift. These are your hamstring builders here, and yes girls your glutes will grow from this as well. The difference here is that you will start the exercise at the top. Push your butt back as far as possible and lower the barbell slightly below your knees. The purpose of this exercise is to get the hamstring stretch. Don't focus on heavy weight here, focus on pushing the glutes back and stretching the hamstrings.
Next we have incline bench press. Again, if you want to do standing overhead press, instead of this, I will allow it. Just remember inclines are easier. Do 2 hard sets of 6-8 reps, if you can do more than 8 it's too light. If you can't do 6, it's too heavy.
Then you'll move on to barbell bicep curls. Warm up and then do 1 hard set of 8 reps. I want clean form, and full range of motion. That means curl the barbell to your chest.
Last, we have calf raises. These will be the most boring, suffer through it and build your calves. Pick the standing calf raise and do 2 sets of 20 reps, the 20th rep needs to be really difficult.
Nutrition tips for the program
You need to eat as much as you can on this program. Shoot for 2 grams of protein per pound of body weight, if you miss and get 1.5 that's better than 1 gram.
Don't be afraid to eat a little dirty. I'm fine with college kids eating sandwiches and a pack or two of oreos in between meals. The purpose of this program is to bulk and make strength gains. This program will help you build size.
Drink whole milk 2-3 times per day with a couple meals. Add olive oil to each meal for extra calories. Olive oil is very healthy and is great for joint health. If you want to snack on peanut butter and jelly sandwiches go ahead. I want you to grow on this program. Growth requires calories and food.
Bulking diet for this program
Meal 1: 5 whole eggs, 3 pieces of bacon, 1 cup of plain oatmeal, with a banana or fruit of choice, 1 8 oz glass of whole milk
Snack 1: 1 8 oz glass of whole milk, 2 peanut butter and jelly sandwiches
Meal 2: 12 oz of ground beef with green veggies
Snack 2: 2 cans of tuna on sourdough bread
Meal 3 Pre workout: 2 cans of tuna with white rice, covered in olive oil
Meal 4 post workout: 12 oz ground beef, 2 cups of white rice, 1 cup of red beans, covered in olive oil.
Bed time snack: 1 8 oz glass of whole milk
If you stick with that diet exactly the way it is written, it's guaranteed that you will gain weight, and muscle mass. I kept chicken out of the diet for a reason. Chicken has less calories than beef. Every client that's done this diet has gained muscle and weight.
This diet works and everyone that's done the diet as written has built size and strength. Now, if you're 300 lbs and fat, don't do this diet. This diet is for people who are looking to grow and build size and strength.
Recommended Reading:
https://www.t-nation.com/training/mass-made-simple
https://leangains.com/fuckarounditis/
http://www.fitnessandpower.com/nutrition/eating-for-size-dante-trudel
If you want a pc blog, this isn't for you. Without further ado, here we go.
Are you struggling to make gains?
Are you still weak?
Are you worried because you're steroid cycle is almost over?
This is why we have so much filth and disgust in gyms every where. It's because people won't tell you the truth!
The truth is that you can't build muscle because you're weak and you're soft. Most people will never have the courage to tell you that. They want to be your friend, I don't. It makes no difference whether you like me or not. I'm here to tell you how it is.
You need to nut up, and start training hard and heavy. But That's hard! (My whiniest girl voice), you low t soy boys can't make gains because you're soft. You're scared to squat 315!!
If you can't squat 315 how the hell do you expect to squat 405? You never will. You guys and especially girls out there just aren't cut out for this. Just stay in your house and watch the Khardashians or get a sex change, because if you don't change your ways you'll never make the gains.
Here's how to make the switch.
1: Build discipline
A lot of these young men have become weak because they lack discipline. If you can't discipline yourself, life will do it for you. Read 1 article about how to get stronger every day. Trust me, you won't build muscle benching 135. You need to get that up to 275 if you expect to build any real muscle. Learn to eat whole foods, and over consume protein.
Society will tell you this is wrong because the consequences of that will be more testosterone, more courage, harder to control. You won't be a sissy low t soy boy any more, and they hate that. When you over consume protein instead of carbs you make it much harder to get fat.
Protein also enhances muscle recovery. Now, that doesn't mean avoid carbs. My mission, is to get you to make protein your top priority.
You need to get your protein from whole food sources. Beef, eggs, fish, steak, chicken. Over eat those foods. A basic white rice, and dry steel cut plain oatmeal are your best carb sources. If you're making big money, switch the carb source to baked sweet potatoes.
If you can't build the discipline to eat enough protein, you'll never be able to transfer it to the gym.
2: Do the exercise correctly
This is another one that should be basic. Most people butcher the exercise they are doing. If you're squatting, go down to parallel. If you can't squat to depth, the weight is too heavy. I'm a huge advocate of heavy training. What I don't advocate is cheating the depth. I demand that you squat to depth. Now, if you ever train with me in person, I won't call out your depth unless you ask. I'm personally too worried about my own squats to give a damn about you. But this blog is my way of giving back to the young lifters out there who want to get better.
When you dead-lift, don't hitch. Again, this is basic, but people hitch their dead-lifts all the time in the gym.
3: Never and I mean ever use 10 lb plates on bent over barbell rows
Unless you're a woman, or a 16 yr old, I never want to see anyone using 10 lb plates on bent over barbell rows. Unfortunately, I have seen this atrocity at the gym I train at. Trust me, there are plenty of schmucks out there. Always put at least 135 on the barbell for bent over rows, if you can't do that, please don't tell me you're cutting. Because you won't be the only one doing any cutting.
4: Do weighted chin ups, every back day, or dead-lift day
One of the biggest mistakes I've made in my own training is not doing enough weighted chin ups. This is hands down one of the best lat and bicep builders. Now, if you can't do weighted chin ups yet, don't worry, start with body weight, until you can do 10, then slowly add weight. Trust me, I used to suck at these and now I can hang a 70 lbs dumbbell around my waist for a set of 6.
Make sure you do these every week if you care at all about building strength and muscle. These also have a great carryover to the dead-lift.
5: Follow my minimalist bulking program
Workout A:
Low bar squats: 2 x 6, 1 x 20
Dead-lifts: 1 x 6
Flat bench press: 2 x 6-8
Weighted chin ups: 1 x 6-8 reps
Calf raises: 2 x 20 reps
Workout B:
Low bar squats: 1 x 20 reps
Bent over barbell rows: 2 x 12-15 reps
Romanian Dead-lift: 2 x 15 reps
Incline bench press: 2 x 8-10 reps
Barbell bicep curls: 1 x 8 reps
Calf raises: 2 x 20 reps
Do this workout 3 times per week. Take one day off in between workouts. Do it exactly as written, these are the exercises that will allow you to use the most weight, which will allow you to build the most muscle. I recommend sticking with this routine for a minimum of 1-2 years, and do it during a bulk. Don't cut during this program, it's a strength and muscle building program. The volume is low because I want you to lift as heavy as you can each workout. I also want you to sleep a minimum of 7-8 hours per night and to eat 4-5 solid food meals daily.
On Mon you will lift heavy on squats, since you will be fresh. Make sure you go all the way down to parallel. Never do half or quarter squats. Squat all the way down to parallel. After your heavy sets of 6 on squat, you will do a brutal set of 20 reps. The rule is that you have to get 20 reps. If you want to take 3 deep breaths after rep 10 and 15, you're welcome to do that. Then I want you to do 1 heavy set of 6 on dead-lifts. The volume is low on dead-lifts because you will be dead-lifting twice per week. I need you to be fresh for the last workout of the week which will be workout A every other week.
After squats and dead-lifts you will move on to flat bench press. This exercise will put the most mass on your chest, shoulders, and triceps. You are to touch the bar on your chest and complete full range of motion reps. I want 2 hard sets of 6-8 reps, if you get more than 8 reps on the first working set add weight. If you do one set of 8 and then one set of 6 that is okay. If you do two sets of 7 it's okay. I want you to reach technical failure around rep 6-8.
Last you will do weighted chin ups. I program these last because you won't be able to cheat as much due to fatigue. 1 all out set of 6-8 reps is fine on weighted chin ups.
On workout b, you will low bar squat, 1 hard set of 20 reps. Now, again, it needs to be hard, I want the 20th rep to hurt. Your legs should be shaking and full of blood after the set is over. The last 2-3 reps should be hell. Again, squat all the way down to parallel and back up.
Then I want you to do bent over rows with a barbell, you're allowed to use straps for this exercise. I want you again to pick the heaviest weight that will allow you to get no less than 12 reps, and no more than 15. Do 2 sets, I will accept it, if you want to substitute power cleans. For those that don't know, power cleans are harder.
The next exercise is a Romanian dead-lift. These are your hamstring builders here, and yes girls your glutes will grow from this as well. The difference here is that you will start the exercise at the top. Push your butt back as far as possible and lower the barbell slightly below your knees. The purpose of this exercise is to get the hamstring stretch. Don't focus on heavy weight here, focus on pushing the glutes back and stretching the hamstrings.
Next we have incline bench press. Again, if you want to do standing overhead press, instead of this, I will allow it. Just remember inclines are easier. Do 2 hard sets of 6-8 reps, if you can do more than 8 it's too light. If you can't do 6, it's too heavy.
Then you'll move on to barbell bicep curls. Warm up and then do 1 hard set of 8 reps. I want clean form, and full range of motion. That means curl the barbell to your chest.
Last, we have calf raises. These will be the most boring, suffer through it and build your calves. Pick the standing calf raise and do 2 sets of 20 reps, the 20th rep needs to be really difficult.
Nutrition tips for the program
You need to eat as much as you can on this program. Shoot for 2 grams of protein per pound of body weight, if you miss and get 1.5 that's better than 1 gram.
Don't be afraid to eat a little dirty. I'm fine with college kids eating sandwiches and a pack or two of oreos in between meals. The purpose of this program is to bulk and make strength gains. This program will help you build size.
Drink whole milk 2-3 times per day with a couple meals. Add olive oil to each meal for extra calories. Olive oil is very healthy and is great for joint health. If you want to snack on peanut butter and jelly sandwiches go ahead. I want you to grow on this program. Growth requires calories and food.
Bulking diet for this program
Meal 1: 5 whole eggs, 3 pieces of bacon, 1 cup of plain oatmeal, with a banana or fruit of choice, 1 8 oz glass of whole milk
Snack 1: 1 8 oz glass of whole milk, 2 peanut butter and jelly sandwiches
Meal 2: 12 oz of ground beef with green veggies
Snack 2: 2 cans of tuna on sourdough bread
Meal 3 Pre workout: 2 cans of tuna with white rice, covered in olive oil
Meal 4 post workout: 12 oz ground beef, 2 cups of white rice, 1 cup of red beans, covered in olive oil.
Bed time snack: 1 8 oz glass of whole milk
If you stick with that diet exactly the way it is written, it's guaranteed that you will gain weight, and muscle mass. I kept chicken out of the diet for a reason. Chicken has less calories than beef. Every client that's done this diet has gained muscle and weight.
This diet works and everyone that's done the diet as written has built size and strength. Now, if you're 300 lbs and fat, don't do this diet. This diet is for people who are looking to grow and build size and strength.
Recommended Reading:
https://www.t-nation.com/training/mass-made-simple
https://leangains.com/fuckarounditis/
http://www.fitnessandpower.com/nutrition/eating-for-size-dante-trudel
Thursday, February 15, 2018
5 ways to Improve Your Bodybuilding Mindset
I see a lot of guys and girls in the gym who want to build muscle, but they go about it completely wrong. This is a mistake, when you're training in the gym you need the right amount of ferocity and intensity when you're getting under heavy weights.
If you can't do this find something else to do with your free time. You need to go in the gym and convince yourself that you'll go through hell and back to build a great body.
Here's what you need to do to create an effective bodybuilding mindset.
1: Focus all of your personal energy on your workout
If you can only take one message from the whole article, I would recommend that you take this one home. Put all of your energy into your training. Don't worry at all about what other people are doing. Focus on the exercise you're doing and on the muscle you want to grow.
If you're doing squats, focus on spreading out your knees and bracing your core hard. Think about sitting straight down, in between your legs. Most people have no plan when they're in the gym. If you fail to plan, then you're planning to fail.
Don't worry about that bigger guy squatting 5 plates, he used to squat two or 3 plates just like you. Keep your attention on your workout, be as focused as possible during the session. There are plenty of things in the gym that will attempt to steal your attention. Your job is to put everything that's not your workout to the side.
Forget about what everyone else is doing and get your workout done.
2: Bring a workout journal to the gym
A big mistake most people make is not writing down their progress when they're in the gym. Always right down your top sets when you're in the gym. Write down the heaviest weights you use every workout. When you do this it will keep your mind in check. You will take all the guesswork out, and you'll know whether or not you're making gains.
Most people just wing it and coast. Your goal needs to be to add weight or do more reps with the same weight every workout.
Getting stronger is very important if you want to be a complete bodybuilder and grow. Strength is what will determine how big you can get. I have yet to see someone who is small that can bench press 405 for reps.
If you bring a workout journal, or download one on your phone, you'll know if you're making gains or not.
3: Keep your end goal in mind
No that you're focused on your workout, and you're bringing your journal with you to every workout, it's time to set a goal.
Now, I can't set a goal for you. It's important that you pick the goal.
If you want to squat 405 for 10 reps, make that your goal.
If you want to add 10 lbs of lean mass this year, go for it.
Same if it's fat loss. You need to set this goal and keep your mind dead set on it.
People instinctively struggle with this at the gym. They're more concerned with what other people are doing and how hot the girlies look today.
This is the opposite of what you should be doing. Trust me, if you want to bang one of those fitness chicks, you better have tight game, or the physique to warrant it. Usually these girls are with bigger freakier bodybuilders.
4: Take your diet seriously
Again, this is a mistake I used to consistently make. You need to make sure that your diet and nutrition are on point. Make sure that you are consistent with your calorie intake and keep your meals clean. Macro dieting is a stupid concept that leads to mediocre results at best. Stick to eating clean foods, and learn the difference between 6 oz and 8 oz of beef. This will save you a lot of time and headaches.
If your social circle or peer group doesn't support your diet or bodybuilding goals, get a new set of friends. This is going to sound cold, but friends and girlfriends can be replaced. If you want to be a bodybuilder I recommend staying single. However, if you have to commit to a girl, pick one that won't get in the way of your goals. Unfortunately, most women will get in the way.
5: Control your emotions
The last way to improve your bodybuilding mindset is to control your emotions. This is a mistake I see most people make. If I ever see you jumping up and down before a set or getting fired up, I'll never workout with you again. What's the key lesson here? Save all of your energy for the barbell and your sets. You want to be as cold as possible when you're training. Think of water and waves, they just flow. That's just like emotions. When you're emotional, you become weak. This is why Arnold Schwarzanegger was able to dominate bodybuilding, he understood the psychology and mindset required to win. You need to be intense and you need to be aggressive but you need to be cold and focused as well.
If you want a great bodybuilding mindset, the last thing you'll need to master is your emotions. This will be the hardest part.
Thank you for reading.
Share this article with everyone, and try these pointers for yourself.
If you can't do this find something else to do with your free time. You need to go in the gym and convince yourself that you'll go through hell and back to build a great body.
Here's what you need to do to create an effective bodybuilding mindset.
1: Focus all of your personal energy on your workout
If you can only take one message from the whole article, I would recommend that you take this one home. Put all of your energy into your training. Don't worry at all about what other people are doing. Focus on the exercise you're doing and on the muscle you want to grow.
If you're doing squats, focus on spreading out your knees and bracing your core hard. Think about sitting straight down, in between your legs. Most people have no plan when they're in the gym. If you fail to plan, then you're planning to fail.
Don't worry about that bigger guy squatting 5 plates, he used to squat two or 3 plates just like you. Keep your attention on your workout, be as focused as possible during the session. There are plenty of things in the gym that will attempt to steal your attention. Your job is to put everything that's not your workout to the side.
Forget about what everyone else is doing and get your workout done.
2: Bring a workout journal to the gym
A big mistake most people make is not writing down their progress when they're in the gym. Always right down your top sets when you're in the gym. Write down the heaviest weights you use every workout. When you do this it will keep your mind in check. You will take all the guesswork out, and you'll know whether or not you're making gains.
Most people just wing it and coast. Your goal needs to be to add weight or do more reps with the same weight every workout.
Getting stronger is very important if you want to be a complete bodybuilder and grow. Strength is what will determine how big you can get. I have yet to see someone who is small that can bench press 405 for reps.
If you bring a workout journal, or download one on your phone, you'll know if you're making gains or not.
3: Keep your end goal in mind
No that you're focused on your workout, and you're bringing your journal with you to every workout, it's time to set a goal.
Now, I can't set a goal for you. It's important that you pick the goal.
If you want to squat 405 for 10 reps, make that your goal.
If you want to add 10 lbs of lean mass this year, go for it.
Same if it's fat loss. You need to set this goal and keep your mind dead set on it.
People instinctively struggle with this at the gym. They're more concerned with what other people are doing and how hot the girlies look today.
This is the opposite of what you should be doing. Trust me, if you want to bang one of those fitness chicks, you better have tight game, or the physique to warrant it. Usually these girls are with bigger freakier bodybuilders.
4: Take your diet seriously
Again, this is a mistake I used to consistently make. You need to make sure that your diet and nutrition are on point. Make sure that you are consistent with your calorie intake and keep your meals clean. Macro dieting is a stupid concept that leads to mediocre results at best. Stick to eating clean foods, and learn the difference between 6 oz and 8 oz of beef. This will save you a lot of time and headaches.
If your social circle or peer group doesn't support your diet or bodybuilding goals, get a new set of friends. This is going to sound cold, but friends and girlfriends can be replaced. If you want to be a bodybuilder I recommend staying single. However, if you have to commit to a girl, pick one that won't get in the way of your goals. Unfortunately, most women will get in the way.
5: Control your emotions
The last way to improve your bodybuilding mindset is to control your emotions. This is a mistake I see most people make. If I ever see you jumping up and down before a set or getting fired up, I'll never workout with you again. What's the key lesson here? Save all of your energy for the barbell and your sets. You want to be as cold as possible when you're training. Think of water and waves, they just flow. That's just like emotions. When you're emotional, you become weak. This is why Arnold Schwarzanegger was able to dominate bodybuilding, he understood the psychology and mindset required to win. You need to be intense and you need to be aggressive but you need to be cold and focused as well.
If you want a great bodybuilding mindset, the last thing you'll need to master is your emotions. This will be the hardest part.
Thank you for reading.
Share this article with everyone, and try these pointers for yourself.
Tuesday, February 6, 2018
8 ways to Make Faster Gains in the Gym
Like everything in life, there is always a better way. This article will show you a better more effective way to build muscle mass, or lose body fat. This article will teach you 8 ways to make faster gains in the gym. That is if you have the courage and the cojones to follow through on the tips I give you here. Most people won't follow, however, the ones that put this into action will be rewarded handsomely with a better physique, more strength and less body fat.
Without further ado, Here are 8 ways to Make Faster Gains in the Gym.
1: Avoid Cardio Unless you're over 200 lbs
When you're training in the gym, you need to maximize your efficiency. That means that you need to do what it takes to build muscle and leave the gym as fast as possible.
Yes, it is possible to over train. Most people don't realize that you don't need to do too much to grow.
Growing, or getting bigger has a lot more to do with nutrition, sleep, and recovery. Now, if you're under 200 lbs, you absolutely need to bulk.
Bulking means that you need to be in a caloric surplus. Building muscle requires a lot of food and adequate recovery.
Keep in mind, that you won't get bigger, unless you get stronger. Doing cardio when you're less than 200 lbs, will keep you puny and weak.
The only cardio I wouldn't mind seeing people do is weighted trap bar carries. It's fine to carry the trap bar with as much weight as you can handle and walk 20 yards 4-8 times.
That is called anabolic cardio. The difference is that cardio on the treadmill is easier, which is why those skinny punks enjoy it so much.
Recap: If you're less than 200 lbs don't do cardio!
2: Keep your program as basic as possible
The key to making faster gains in the gym is to get stronger on basic barbell exercises. If you get stronger in the 6-8 rep range, you will grow and become bigger.
This basic fact is something that people ignore. If you do the basics and get stronger, you won't need any special supplements.
Show me one guy who can squat 405 for 15 reps that has small quads and glutes. I have squatted 405 for 15 reps this year. Squats, especially low bar, are more efficient for growing your quads, abductors and glutes.
For back development, weighted chin ups, dead-lifts and bent over barbell rows are your best exercises. Show me one guy with small arms, and a small back that can do weighted chin ups with 45-100 lbs of extra resistance, in addition to his own body weight.
Also, I've yet to see anyone who can dead-lift 500+ with a small back. This is because these are the best exercises you can do. You don't need 5 different back exercises to grow.
I would also recommend learning to power clean, if possible. If your form sucks on cleans, stick to bent rows and dead-lifts.
Here's a simple 3 day program you can follow
Workout A:
Low bar squats: 2 x 6 reps, 1 x 20
Front squat: 1 x 12 reps
Romanian dead-lift: 2 x 15 reps
Calf press: 1 x 20 reps 5 second negative
Workout B:
Weighted chin ups: Heavy as possible 6 reps, 1 x 12 reps
Dead-lift: 1 heavy set 6 reps, 1 medium set 12 reps
Dumbbell curls: 2 x 12 reps
Workout C:
Flat bench press: 2 x 6-8 reps
Standing overhead press: 2 x 6-8 reps
Close grip bench press: 1 x 15 reps
Do those workouts every other day and watch your physique and strength skyrocket. There's nothing fancy about those workouts, keep the weight heavy, and control the weight.
3: Stick to heavy weight
Heavy weight is what will produce the fastest gains. If your bench press goes from 185 to 350 lbs your chest will be much bigger. Your focus needs to be on the program I wrote above and on getting stronger on each of those exercises.
3 workouts per week is plenty of frequency for muscle growth. Do as little as possible to create muscle damage. Again, this is less than you think.
Then after lifting heavy you need to eat as much protein and real food as possible.
I would recommend this diet for people who want to gain weight.
Meal 1:
4 whole eggs, 3 pieces of bacon, 1 cup of oatmeal with a fruit of choice inside the oats
Meal 2: 2 cups of white rice, 8 oz of beef
Meal 3: Same as meal 2
Meal 4: 2 cans of tuna with 1 12 oz glass of chocolate milk
Meal 5: 2 peanut butter and jelly sandwiches, 1 12 oz glass of chocolate milk, and 2 cans of tuna.
That diet right there is affordable, and I have used that on clients who want to bulk up and get stronger. Nothing on that diet is expensive.
You don't need any protein powder, milk and eggs are better and more effective for adding lean mass. Stick with that diet if you want to get stronger and bulk up.
4: If your goal is fat loss do wind sprints outside 3 times per week
Again, like always diet will be number 1. If your diet is in order, then you need to get outside and sprint, meaning run as fast as possible safely, 3 times per week.
Stadium sprints or stair sprints are acceptable alternatives. Do 10-12 sprints each session before increasing after 3 weeks.
Add one extra sprint every 3 weeks.
5: Sleep as much as possible, and try to nap if you can
To make faster gains in the gym you'll need to make sleep a top priority. If you can't sleep 8 hours at night, take naps.
Sleep is number one for recovery. For your 3 heavy workouts you will need to be refreshed and recovered. That is absolutely essential. Make sure you sleep as much as you can.
Invest in a comfortable mattress that makes sleep easier. Avoid caffeine after 12 p.m. for better sleep.
6: Keep training volume as low as possible
This is one of the biggest mistakes I used to make for years. You don't need 5 sets per exercise, 1-2 sets with proper intensity and technique is enough.
In fact, my strength improved once I reduced training volume, and my muscles got bigger. It's ironic that you don't need to do that much to grow.
A lot of people forget this fact and screw up their gains. Stick with the program I wrote earlier in the article and watch how quickly you'll gain strength and muscle.
If you don't like weighted chin ups, do bent over rows instead, each exercise is extremely effective.
7: Stop worrying about mind muscle connection
I see far too many skinny noobs who are worried about feeling the muscle and developing a mind muscle connection. This mistake is what keeps them small and doesn't allow them to reach their full muscle building potential. If you do each exercise correctly and go heavy enough, you will feel it, I promise.
Lifting light and trying to feel each muscle will keep you small and weak. The pro bodybuilders who are talking about mind muscle connection, are already 275-300 lbs. They're 50-100 lbs bigger than you are. Most of the huge pros built their size through hardcore heavy training.
Don't worry about mind muscle connection until you're 220 lbs or more.
8: Don't yo yo diet
This is another common mistake I see most guys make. They wanna bulk and cut every 3-4 weeks.
This is a big mistake, if you want to lose body fat, focus on it for 3-4 months at a time. If you're bulking bulk for at least 4-5 months. I recommend lean bulking for at least your first 3 years of training. You can't build muscle if you're in a calorie deficit.
Choose to bulk or cut, not both.
Thank you for reading.
Share this article with everyone.
Without further ado, Here are 8 ways to Make Faster Gains in the Gym.
1: Avoid Cardio Unless you're over 200 lbs
When you're training in the gym, you need to maximize your efficiency. That means that you need to do what it takes to build muscle and leave the gym as fast as possible.
Yes, it is possible to over train. Most people don't realize that you don't need to do too much to grow.
Growing, or getting bigger has a lot more to do with nutrition, sleep, and recovery. Now, if you're under 200 lbs, you absolutely need to bulk.
Bulking means that you need to be in a caloric surplus. Building muscle requires a lot of food and adequate recovery.
Keep in mind, that you won't get bigger, unless you get stronger. Doing cardio when you're less than 200 lbs, will keep you puny and weak.
The only cardio I wouldn't mind seeing people do is weighted trap bar carries. It's fine to carry the trap bar with as much weight as you can handle and walk 20 yards 4-8 times.
That is called anabolic cardio. The difference is that cardio on the treadmill is easier, which is why those skinny punks enjoy it so much.
Recap: If you're less than 200 lbs don't do cardio!
2: Keep your program as basic as possible
The key to making faster gains in the gym is to get stronger on basic barbell exercises. If you get stronger in the 6-8 rep range, you will grow and become bigger.
This basic fact is something that people ignore. If you do the basics and get stronger, you won't need any special supplements.
Show me one guy who can squat 405 for 15 reps that has small quads and glutes. I have squatted 405 for 15 reps this year. Squats, especially low bar, are more efficient for growing your quads, abductors and glutes.
For back development, weighted chin ups, dead-lifts and bent over barbell rows are your best exercises. Show me one guy with small arms, and a small back that can do weighted chin ups with 45-100 lbs of extra resistance, in addition to his own body weight.
Also, I've yet to see anyone who can dead-lift 500+ with a small back. This is because these are the best exercises you can do. You don't need 5 different back exercises to grow.
I would also recommend learning to power clean, if possible. If your form sucks on cleans, stick to bent rows and dead-lifts.
Here's a simple 3 day program you can follow
Workout A:
Low bar squats: 2 x 6 reps, 1 x 20
Front squat: 1 x 12 reps
Romanian dead-lift: 2 x 15 reps
Calf press: 1 x 20 reps 5 second negative
Workout B:
Weighted chin ups: Heavy as possible 6 reps, 1 x 12 reps
Dead-lift: 1 heavy set 6 reps, 1 medium set 12 reps
Dumbbell curls: 2 x 12 reps
Workout C:
Flat bench press: 2 x 6-8 reps
Standing overhead press: 2 x 6-8 reps
Close grip bench press: 1 x 15 reps
Do those workouts every other day and watch your physique and strength skyrocket. There's nothing fancy about those workouts, keep the weight heavy, and control the weight.
3: Stick to heavy weight
Heavy weight is what will produce the fastest gains. If your bench press goes from 185 to 350 lbs your chest will be much bigger. Your focus needs to be on the program I wrote above and on getting stronger on each of those exercises.
3 workouts per week is plenty of frequency for muscle growth. Do as little as possible to create muscle damage. Again, this is less than you think.
Then after lifting heavy you need to eat as much protein and real food as possible.
I would recommend this diet for people who want to gain weight.
Meal 1:
4 whole eggs, 3 pieces of bacon, 1 cup of oatmeal with a fruit of choice inside the oats
Meal 2: 2 cups of white rice, 8 oz of beef
Meal 3: Same as meal 2
Meal 4: 2 cans of tuna with 1 12 oz glass of chocolate milk
Meal 5: 2 peanut butter and jelly sandwiches, 1 12 oz glass of chocolate milk, and 2 cans of tuna.
That diet right there is affordable, and I have used that on clients who want to bulk up and get stronger. Nothing on that diet is expensive.
You don't need any protein powder, milk and eggs are better and more effective for adding lean mass. Stick with that diet if you want to get stronger and bulk up.
4: If your goal is fat loss do wind sprints outside 3 times per week
Again, like always diet will be number 1. If your diet is in order, then you need to get outside and sprint, meaning run as fast as possible safely, 3 times per week.
Stadium sprints or stair sprints are acceptable alternatives. Do 10-12 sprints each session before increasing after 3 weeks.
Add one extra sprint every 3 weeks.
5: Sleep as much as possible, and try to nap if you can
To make faster gains in the gym you'll need to make sleep a top priority. If you can't sleep 8 hours at night, take naps.
Sleep is number one for recovery. For your 3 heavy workouts you will need to be refreshed and recovered. That is absolutely essential. Make sure you sleep as much as you can.
Invest in a comfortable mattress that makes sleep easier. Avoid caffeine after 12 p.m. for better sleep.
6: Keep training volume as low as possible
This is one of the biggest mistakes I used to make for years. You don't need 5 sets per exercise, 1-2 sets with proper intensity and technique is enough.
In fact, my strength improved once I reduced training volume, and my muscles got bigger. It's ironic that you don't need to do that much to grow.
A lot of people forget this fact and screw up their gains. Stick with the program I wrote earlier in the article and watch how quickly you'll gain strength and muscle.
If you don't like weighted chin ups, do bent over rows instead, each exercise is extremely effective.
7: Stop worrying about mind muscle connection
I see far too many skinny noobs who are worried about feeling the muscle and developing a mind muscle connection. This mistake is what keeps them small and doesn't allow them to reach their full muscle building potential. If you do each exercise correctly and go heavy enough, you will feel it, I promise.
Lifting light and trying to feel each muscle will keep you small and weak. The pro bodybuilders who are talking about mind muscle connection, are already 275-300 lbs. They're 50-100 lbs bigger than you are. Most of the huge pros built their size through hardcore heavy training.
Don't worry about mind muscle connection until you're 220 lbs or more.
8: Don't yo yo diet
This is another common mistake I see most guys make. They wanna bulk and cut every 3-4 weeks.
This is a big mistake, if you want to lose body fat, focus on it for 3-4 months at a time. If you're bulking bulk for at least 4-5 months. I recommend lean bulking for at least your first 3 years of training. You can't build muscle if you're in a calorie deficit.
Choose to bulk or cut, not both.
Thank you for reading.
Share this article with everyone.
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