Thanks for asking. Sorry Excuse 1: …. Do you have any gift ideas for my bodybuilding boyfriend? Lose weight in a week you say? Is it possible? Is it safe? Is it legal? This non-revolutionary method has been used by thousands of bodybuilders for decades to get ready for a contest.
It can also change based on environment. Heres another example: Lets say we have an year old male and we put him in a beach cottage in Venice with an unlimited budget and 6 hours per week of in the gym training time with a good personal trainer. We give him all the food he wants with absolutely no stress whatsoever besides chasing after the ladies and training.
We train him for 6 weeks and see how much muscle we can put on him. Lets say we take his twin brother and put him through a military boot-camp. We only allow him to eat calories per day of cheap food. We only allow him to sleep 3 hours per night. We yell at him constantly to the point that hes near suicide. And we train him exactly the way we did in the above scenario.
Which twin will build more muscle? The answer should be obvious. Now, let me explain some of the things that occur hormonally during the 2 nd scenario noted above: Our boot camp guy is stressed out with exercise and also underfed so his glucose levels drop.
The lowered glucose will cause a decrease in the levels of insulin and an increase in levels glucagon, which serves to increase fight or flight hormones epinephrine and cortisone. Overall, this places his body on alert status, and makes more fuel available for the brain. It also causes a decrease in testosterone. This process is magnified by negative stress.
Therefore, fuel is shifted away from the muscles and directed towards the brain. This leaves little nutrition left over to fuel muscle mass increases.
This lack of nutrition coupled with stress will eventually lead to a decrease in testosterone, which leads to less protein synthesis. Eventually, with prolonged food restriction dieting , stress hormones will stay elevated, appetite will drastically increase, and energy will decrease to the point of near 16 zero. Therefore, our bodybuilding soldier will be tired and hungry as hell, and the last thing his body will do is put on any muscle.
It should come as no surprise that the above scenario, lack of food coupled with stress, is not good for muscle building purposes.
In contrast, eat more food, sleep well, and not only do you bathe your muscles in nutrients and supply plenty of raw material for growth, but you also get an increase in insulin levels, which serves to drive excess nutrients into muscular and fat stores. Add exercise and you get preferential storage into muscular stores. Testosterone and thyroid levels will be normal while cortisol levels will be low.
The body will act hormonally as if its in a well fed and stress free state. Therefore it should come as no surprise that a well fed and stress free state is optimal for gains in muscle mass. Hormones that build muscle Hormones that eat up muscle What primarily determines the variation in anabolic status between individuals or within a given individual , is the variation in levels of more anabolic hormones like testosterone, insulin, IGF-1 and thyroid, - all of which are good at cin cin cin cin the body to increase muscle growth.
Conversely, catabolic hormones like cortisol are good at telling the body to tear muscle down, or avoid building anymore. Decreased levels of these would demonstrate the inverse. Food intake tends to increase most of the above. Therefore, it should come as no surprise that food intake, besides simply providing extra material for growth, is also very important when it comes to creating the right hormonal state for growth.
Thus, they dont necessarily need extra food to stay anabolic as much as the guy or gal with hardgainer type bodybuilding tendencies does. They will be able to build more muscle on less food, or eat more food while maintaining a leaner body composition , than someone with the opposite characteristics.
This is why you see professional athletes who can half ass their diets and workouts and still gain 15 lbs of muscle and shed 10 lbs of fat at the same time. Their natural metabolism and hormonal signaling network screams out 2 very loud commands: 1.
Build muscle, build muscle, build muscle! Burn fat, burn fat, burn fat! It should be noted that chronic overfeeding which occurs from normal diet and lack of activity , and age, both tend to cause a decreased sensitivity to many of these 17 various hormones, which is probably one of the reasons why young people have an easier time building muscle and shedding fat than older people.
The absolute levels of various hormones may not change a lot with age, but the sensitivity to them does. However, establishing a short-term caloric deficit, or losing fat, can both increase the hormonal sensitivity. As youll see later, alternating periods of over and under-feeding allow one to benefit from the positive anabolic effects of overfeeding, while maintaining the anabolic sensitivity that comes underfeeding. Muscular Variation Yet another huge genetic variant that has little to do with hormones is the variation in the tissues that the hormones act on, mainly the muscles.
What were mainly concerned with here is the variability in the number of muscle cells between different individuals, particularly the number of fast twitch muscle cells. Muscular variability is also related to the length of the individual muscle bellies, as one can't hypertrophy bone and tendon. The growth of the fast twitch muscles is primarily responsible for the increase in size that comes from resistance training.
There is not a ton of hard evidence that muscle cells ever increase in number, although they definitely do increase in size. Therefore, the number of muscle cells one starts out with is important for growth potential and is also related to structure. An individual with naturally longer muscles and shorter tendons will tend to have larger natural muscle bellies and will also tend to have more muscle cells in a given body-part.
Take a look at the calf muscles of various people. Some people have a nice long calf muscle while others just have a tight little ball at the top. Those with the short little ball have much less potential for calf growth because the tendons are so long and the muscle belly is so short.
This is what I mean when I say length of the muscle bellies. To a lesser extent you see this in other body-parts as well, - biceps are another good example.
Two individuals can also have nearly identical dimensions and muscular size yet one of them might have dramatically more or less muscle cells than the other. The one that has more total muscle cells in a given muscle, particularly fast twitch, will have more growth potential.
Therefore, if 2 people both have inch arms, yet one has twice as many muscle cells, he will also have a big advantage in his growth potential. It should be appreciated that studies performed on bodybuilders indicate that the muscle cells of elite bodybuilders arent much larger than those of normal folks, there's just a lot more of them. To put this into simplistic terms, there's a damn good chance that a young Ronnie Coleman had a crap-load of dormant muscle cells just waiting to respond to training.
In contrast, the 6'2 lb guy who bulks up to lbs after 15 years of training, and has to eat like a horse and train like a madman just to avoid losing size , may very well have bigger individual muscle cells than Ronnie Coleman, theres just a lot less of them.
The U. Department of Energy and the National Institutes of Health began the Human Genome Project in and recently completed and identified the roughly 25, genes that make us who we are.
With the job complete, scientists have started using this knowledge to research cutting edge cures for dozens of genetic disorders like diabetes, as well as uncover revelations in fields like evolution, anthropology, molecular medicine, and forensics.
In fact, DNA testing, specific gene identification, and manipulation is already starting to catch on in the athletic world. There are specific genes that are highly relevant to athletic success that can now be identified.
I saw an ad the other day from an outfit that tests your blood for 16 different sports related genes and then gives you dietary recommendations to enhance athletic performance based on the results of your genetic tests. One of these genes is MnSOD, which regulates the inherent ability to quelch muscle damaging free radicals. By identifying the strength of this gene, an individual can compensate by consuming a diet high in anti-oxidants.
Two other genes, IL-6 and TNF alpha, correspond to the production of cytokines, chemical messengers that help repair the type of muscle damage caused by exercise. Some people tend to overproduce these helpers and this can result in excessive soreness, inflammation, swelling, fatigue, and a host of other overtraining related symptoms. A natural antidote for a person that has a weak IL-6 and TNF alpha gene might be the ingestion of lots of natural anti-inflammatory type foods like fish oil, along with very gradual increases in training load.
Another gene is ACE, or angiotensin converting enzyme, which affects blood flow, endurance, blood pressure and a host of other things related to both athleticism and life span. High ACE results in poor endurance performance, but greater muscular strength and muscular hypertrophy. Subjects with higher levels of ACE had a higher level of Type II fast twitch fiber and intracellular glucose stores, whereas people with lower ACE had higher Type I slow twitch fiber, higher degrees of vascularization, and higher levels of interstitial glucose.
From that you might think it would be beneficial to have high ACE wouldnt it? Unfortunately, theres also bad news. Higher levels of ACE also correlate well with high blood pressure, heart disease, and diabetes. Endurance type athletes have the lowest level of ACE, have low levels of heart disease and other cardiac related ailments, tend to have long lifespans, but are also about the furthest thing away from ideal a bodybuilder would ever envision.
The Future of Sport.. In the not so distant future its becoming obvious were gonna have people trying to manipulate and replace bad genes with good genes. It will be as simple as getting a 19 test, shelling out XX number of dollars, receiving an injection, and thats it. Parents will be able to engineer their offspring exactly the way they want. In the athletic world, no longer will environment and your natural genes be determining factors. These factors will be replaced by the size of ones wallet and ego.
Unfortunately, I think its gonna take a long time to get it down to the point where bad gene can simply be replaced with a good gene without any negative side effects. Take the case of the ACE gene for example. Yeah, high levels of Ace would appear superior for purely anaerobic sports, but are also associated with lower lifespans, high blood pressure, and a host of other negative stuff.
Im sure that wont stop some parents from wanting to manipulate their kids genes and risk creating all sorts of problems in the process. Genetics and Adaptation Efficiency vs.
Inefficiency Now, Id like to talk a little bit about creating the right environment for muscular adaptation. From the previous rant on genetics, you know your body can adapt to the training you throw at it by either becoming more efficient at dealing with the training load, or by building bigger muscles to better deal with the training load. Your body becomes more efficient at dealing with training by building up it's endurance and recovery capacities so that it can complete the workouts you throw at it with less and less of a challenge.
It becomes less efficient by building bigger muscles. How do you ensure that your body responds to the stress by building bigger muscles, rather than just more efficient muscles? Well, for one thing, you need to make sure that the body doesn't see much need to create adaptations towards efficiency. The perfect scenario for these adaptations would be high volume training done at a high frequency while under-sleeping and consuming a negative calorie intake.
Training on reduced calories already creates a stress and puts the body on starvation alert. When you add in high volume training and mental stress, the last thing the body will do is create more muscle. Have you ever seen predators and the way their apparent mood and lifestyle fluctuates according to their food availability. Take a pack of wild dogs. They'll chase an animal for days and when they finally kill it the entire mentality of the pack changes as they feast over the next couple of days.
They go from being wired, anxious, nervous, sleeping little, and having no interest in mating, to becoming extremely good-natured, napping constantly, playing, and engaging in flirtatious behavior. The fed state is characteristic of laziness, happiness and yes, also muscle growth. Now you know why pro bodybuilders do nothing but eat, sleep, train, and have sex. If you want the body to adapt by creating more muscle you need to make sure it's in the ideal state to do so and that the signals you throw at it deem it necessary.
This means that on the lifestyle side of things you too need to be well-fed, get plenty of sleep, and be emotionally stress-free. It should come as no surprise why Venice Beach is 20 considered the bodybuilding capital of the world. Under those conditions, as long as your training is on target, your body will respond with the most muscle possible. If any one of those "lifestyle" factors is off, it will throw off the effectiveness of your training.
If you correct anything thats not optimal, you should see the results of your training enhanced. Summarizing The Problem Now that Ive probably depressed the heck out of you, lets summarize these points right quick: You know that muscle is built by a combination of training, the anabolic signals your body produces that tell a muscle to grow, such as testosterone and IGF-1 , along with nutrient intake, which supplies raw material for growth.
Training is a given, yet if you don't have naturally good anabolic signaling a. When you first start training, you can typically get a growth response from anything. Lets say you start lifting, eat maintenance calories and take your arms from 10 to 11 inches practically overnight.
But then you get stuck. You change up your routine but still nothing happens. What happens and why do you get stuck?
Well, 2 things: A: Assuming you vc stimulating growth through your training, the problem is, with your current diet, the amount of nutrients reaching the muscle cells in your arms isnt enough to provide the extra raw material needed to stimulate growth.
Clearly, in order to get your arms bigger, you either have to eat more food or increase your anabolic hormone levels. Since you dont take steroids, you have to stick to eating. The problem is, the amount of raw material necessary for some people to gain muscle, also means a lot of that raw material will spill over into adipose fat tissue, which is why some hapless individuals will gain 2 pounds of fat for every pound of muscle they gain, regardless of how clean their diet is.
Thats basically the entire problem summed up right there. Well talk about how were gonna deal with the problem later. More On Eating.
Despite how I may have made it sound thus far, getting big and piling on a good amount of muscle is not all that difficult. Eating excessive amounts makes people big vnv vnv vnv vnv fat, but, regardless of genetic tendencies, a lot of that bigness is muscle. This is particularly true for people that engage in resistance exercise or manual work see "big" corn fed country boys. Not only do fat people carry more fat than skinny people, but they also carry more muscle mass than skinny people.
Supplying excess raw material for 21 growth aka eating , even all by itself, is very anabolic. When you think about it, there is really no such thing as a clear genetic size limitation for an individual. When someone talks about cnci. If you want to increase your genetic limit, simply get bigger overall.
I remember people saying that legendary bodybuilder Steve Reeves had reached his genetic limit at or whatever pounds. Well, that was assuming he maintained his very lean condition. What would happen if Reeves training normally and ate himself up to pounds? Would he carry more muscle? Sure he would. If you wanted to carry lbs of muscle mass a guaranteed way to do that is train a few times a week and eat about 10, calories per day until you weigh lbs.
Although you won't like the way you look and will probably die of a heart attack, youll still carry a lot of muscle underneath that fat. Thats why the biggest sumo wrestlers on average carry more muscle mass than the biggest bodybuilders. Powerlifters Know Mass! Everybody knows bodybuilders like to make fun of the eating habits and physiques of powerlifters right? But when was the last time you heard of a powerlifter having trouble gaining muscle? In my opinion, the number one reason bodybuilders have a hard time growing is because they don't eat enough or are scared of getting fat, yet thats also a legitimate excuse because nobody wants to get fat right?
People with good genetics can do exactly that. So can adolescents going through puberty and people on steroids. They can all preferentially direct excess food to the lean compartment instead of the fat compartment. The program I lay out for you in this manual is designed to mimick those conditions.
Those calories have to come from somewhere. A pound of fat takes calories to build on paper, but probably a little over calories once you factor in the thermic effect of food. When eating a calorie surplus per day for 10 days, the maximum amount of fat that can be gained assuming none of the extra calories are used for muscle growth is about 2 lbs. When eating a calorie surplus the maximum amount of fat that can be gained over a day cycle is 1 lb.
When eating a short duration 3 day surplus of massive amounts of carbohydrates, like 10, calories per day , there is almost zero fat conversion from the carbohydrates into fat. The Anabolic Effects of Underfeeding.
Underfeeding aka dieting can increase the anabolic effect of subsequent overfeeding. During any period in which you burn more calories then you take in, a catabolic state exists and you burn fat. Not exactly a cutting edge observation but true nonetheless.
The good thing about such a state is it also induces a state of anabolic rebound. By rebound, I mean simply that temporary caloric restriction and catabolism creates a pretty good environment for muscle growth once you do start eating normally again. This is due to the body's response during caloric restriction in which all kinds of anabolic hormones and receptors are up-regulated. This means that once you start eating normally after a period of dieting you will temporarily be able to direct, or partition, a lot of nutrients towards the building of active muscle tissue.
What happens? Well, they eventually do blow up like beached whales, yet for about the first 2 weeks, body weight increases at an incredible speed with little fat gain.
I remember years ago Dan Duchaine saying that he thought the body could store amino acids solely based on the rate at which he observed post contest bodybuilders putting muscle weight back on during their post- contest binges.
Part of this plan allows you to take advantage of this effect. Increases in anabolic hormones cause muscle mass to accrue at a rate that often can't be explained by calorie intake alone. Short term overfeeding can increase anabolic hormones naturally. Overfeeding also heightens the fat loss effect of subsequent underfeeding.
When you eat a lot, not only does your appetite tend to decrease, which can make driving your bodyweight up a chore when that is your goal , but your body up-regulates your fat burning hormones and fat burning machinery.
This is why you always shed fat the quickest at the very beginning of a diet. On a fat loss diet, the easiest way to keep 23 progressing once youve reached a sticking point is to eat normally for weeks. Why is this? Well, during a diet your metabolism slows down in an effort to keep you from wasting away to nothing. Your body doesnt know youre trying to get that 6-pack or look good on the beach.
It only knows its being deprived of food and after a while it will slow the metabolism to keep you from starving to death. Eat normally for a while and your body goes, Oh ok we dont have to worry about wasting away. Your metabolism will up-regulate and your body will be primed to once again burn body-fat. As a perfect illustration of this all you have to do is look to the real world: Who burns fat the fastest?
The fat guy who normally eats like a pig and then decides to go on a diet? Or the skinny anorexic who has been subsisting on green beans for 6 months? Fat people who start exercising and dieting burn fat like crazy. People who diet for weeks and months on end really struggle to lose any additional fat. For someone with well-oiled fat burning machinery, a. Work Capacity A word on work capacity: Those with better work capacity generally note better gains from a bodybuilding standpoint, probably because they recover quicker from a given amount of training.
Based on my observations, dieting seems to have the same effect on general work capacity that volume does. If you increase your training volume your body will initially go into a semi-shock over-reached mode. However, if you reduce training volume after a period of increased volume, your work capacity then tends to be higher than it was before. The same thing seems to occur with dieting. In other words, when a person restricts calories, their work capacity temporarily decreases.
However, when they go from low calories to high calories, work capacity seems to increase to an extent greater than what could be explained by the increased calories alone. Alterations in training and diet are excellent for increasing general work capacity.
Insulin and Growth Insulin and Fat Loss I touched on insulin a little bit before but now Id like to go into some more detail. The hormone insulin is one of the most powerful muscle building hormones but also serves as a double-edged sword for a bodybuilder. It is a storage hormone released in response to elevated blood glucose. Its job is to drive nutrients into storage. If you eat a meal your blood glucose goes up. Your body will release insulin in response to that blood glucose and the insulin will cause your muscle, fat, and liver cells to open up so that they can store the nutrients that are floating around from that meal.
Insulin is good from a muscle building standpoint because it drives more nutrients into your muscle cells for growth and storage. Obviously, the more nutrients you can deliver to a muscle cell, the better growth you tend to get. This explains why low carbohydrate diets dont work very well from a muscle-building standpoint.
On a low carbohydrate diet blood glucose is lower and theres not much insulin floating around. Unfortunately, insulin is also bad from a fat burning standpoint for 2 reasons: 24 A: Insulin also drives nutrients into your fat cells. B: When insulin is elevated your body turns off fat burning. Indiscriminate Insulin. Insulin does not discriminate between muscle and fat, which means, in addition to driving nutrients into your muscle cells, it can also drive them into your fat cells.
In a nutshell, this means that in addition to making you muscular, insulin can also make you fat. If you have very good skeletal muscle insulin sensitivity as folks with good genetics do , you probably secrete a relatively small amount of insulin in response to a high glucose meal.
You also probably tend to drive more nutrients into your muscles in response to a given amount of insulin. If you have average or poor genetics, you probably tend to secrete no no no noc cc c insulin in response to a high glucose meal. You also probably dont have very good muscular insulin sensitivity, which means you probably tend to drive more nutrients into your fat cells in response to a given amount of insulin.
Youve probably heard of in. Insulin resistance is a state in which the muscles become in in in insensitive to insulin and nutrients cant be driven in and stored in the muscles. This occurs mainly due to chronically high insulin levels, resulting from years of nutrient excess aka Sedentary lifestyle and poor diet.
When an insulin resistant person eats a meal they get elevated blood glucose. They release insulin just like a normal person, but over time their muscle cells dont respond to that insulin as well, thus, they cant store nutrients effectively in the muscle. However, muscles become insulin resistant before fat cells become resistant. So, even though an insulin resistant persons muscles are resistant to insulin, their fat cells are still able to respond to it.
Thus, people with insulin resistance store the majority of excess nutrients in fat cells instead of muscle cells. Eventually, their fat cells stop responding to insulin, they secrete even more insulin than normal, their pancreas stops producing insulin altogether, and they develop diabetes. After reading that you might be wondering, Well, is there anything we can do to improve skeletal muscular insulin sensitivity while lowering fat cell insulin sensitivity?
Yes there is. We can exercise and we can also keep ourselves somewhat lean! Those 2 things will have the most dramatic impact on muscular insulin sensitivity. How lean is lean? Once a person gets over the top end of that range they will often start to develop problems with poor muscular insulin sensitivity. Once theyre towards or below the low end of that range, they develop problems such as hypoglycemia from being TOO sensitive to insulin. Being extremely hyper-responsive to insulin is almost as bad as being resistant to insulin.
When it comes to insulin sensitivity, there is a middle ground where things are optimal from a muscle-building standpoint.
Someone who is overly responsive to insulin 25 such as the Pima Indians I talked about earlier , will tend to either over-secrete insulin in response to a carbohydrate meal or be so sensitive to the insulin they produce that they clear blood glucose too quickly resulting in a state of hypoglycemia.
What happens during an episode of hypoglycemia? You eat and 30 minutes later youre starving again and cant control your appetite worth a darn. Insulin hyper-sensitivity tends to occur the leaner one gets. Many lean athletes and dieting women in particular suffer from hypoglycemia because they are OVERLY responsive to insulin. Now, as I mentioned above, insulin also turns off fat burning. Here's what happens: The rate limiting factor for getting fatty acids removed from storage and released into the blood stream where they can be burned is an enzyme called hormone specific lipase HSL.
HSL interacts with the fat cell to mobilize fatty acids. So, if you increase, or activate, HSL, you get more fatty acids mobilized. The way insulin stops the body from burning fat is by deactivating HSL.
Thus, anytime you increase insulin through either carbohydrate or protein intake , you lower HSL and tend to inhibit fat from being released. Fat intake can also do this to an extent.
Therefore, pretty much anytime you eat you inhibit HSL. The primary activators of HSL are your bodys natural stimulants, adrenaline and nor-adrenaline. These hormones latch on to whats called an adrenoreceptor and cause an increase in something known as cyclic AMP Camp , which activates HSL.
The reason crank amphetamine users get so damn skinny, and a big reason why stimulants are good for fat loss, is because they increase levels of these 2 hormones, which help free up fatty acids from storage.
Anytime you lower insulin levels diet , or exercise, you also increase levels of adrenaline and nor-adrenaline. So, HSL frees up fatty acids.
Insulin inhibits HSL. Increased adrenaline and nor-adrenaline activate HSL. What happens if you get elevated insulin and increased adrenaline at the same time? This is what happens when you mix emotional stress with excess nutrition. Take a look around at all the beer bellies and people with insulin resistance you see walking around. It's the bane of modern society. If you have a lot of nutrients floating around in the bloodstream, along with increased insulin from eating too much crap , along with increased adrenaline and cortisol from stress , and you're not exercising, insulin will win out.
Not only will insulin stop the release of free fatty acids, but the increased adrenaline and stress hormones will temporarily inhibit your bodys ability to store those nutrients in the muscle. Thus, they end up getting stored right in your gut. Now, insulin and adrenaline CAN be simultaneously increased during exercise and the above doesn't occur because your muscles are making use of the available energy.
This is why you can sip on a carb drink while youre exercising and continue to burn fat. Having said all that, typically in most situations, when insulin is high, adrenaline is low and vice versa. During exercise insulin levels drop as adrenaline rises. Just remember the following: Food intake, particularly food that increases insulin, inhibits fat mobilization and adrenaline increases it. Insulin wins the battle. So when insulin is high and adrenaline is low, fat tends to be stored.
When insulin is low and adrenaline is high, fat will be mobilized. I should also add that how much fat is mobilized in response to increased adrenaline depends on the blood flow to the fat cell and the type of adrenaline receptor adrenoreceptor contained in the fat cell.
Stubborn fat, like the thigh and hip fat on a woman, or the waistline on a man, tends to have poor blood flow and is high in a type of adrenoreceptor called alpha 2 that actually innii. HSL in response to adrenaline rather than increasing it.
An alpha 2-receptor is also known as a. One of the ways of getting around that problem is to stimulate fasting conditions, which improves blood flow to the stubborn fat cell. You can also increase blood fatty acids, which inhibits alpha 2 receptors. Both can be achieved by reducing carbohydrates in the diet, which mimicks fasting, reduces insulin, stimulates adrenaline, and causes the release of lots of fatty acids, which inhibit the alpha 2 receptors and allows more fat to be broken down in stubborn areas.
Both can be accomplished by altering diet. If you cut calories and lower the carbohydrates in your diet, you decrease insulin, increase adrenaline, and you burn more fat. If you exercise you also increase adrenaline. If you take stimulants like ephedrine and caffeine, you also can increase adrenaline. All of these increase the mobilization of stored fatty acids.
However, to optimize muscle building, we want a certain level of insulin present. Remember that insulin is anabolic because it drives nutrients into muscle. A lot of pro bodybuilders will use exogenous injectable insulin to jack their insulin levels up into the stratosphere. They definitely get a lot of extra muscle growth doing so. However, a lot of them put on quite a bit of fat as well, although steroids do protect against that a bit.
As natural trainees shooting for muscle mass gain we can optimize our natural levels of insulin by eating more carbs and calories when our body is most receptive too them.
When you put that information together it should be fairly clear that the diet that is optimal for increasing muscle mass is not necessarily optimal for decreasing fat mass. Likewise, the diet optimal for decreasing fat mass is not necessarily optimal for increasing muscle mass. Thats primarily why its so difficult to simultaneously get bigger and leaner at the same time.
Ideally you should strive to get the most amount of growth from every training session you do. The Overview For Mass Training Regardless of the specific nuts and bolts of your program, one thing is a no- brainer: Your training should be based on your ability to demonstrate continual progression in the amount of weight you lift and the amount of times you can lift that weight.
Imitating the training of champion bodybuilders is one of the most costly frauds in the exercise world! Because the instruction from elite bodybuilders has no practical relevance for average people like you and me. Not only is this training advice useless, but it will cause over-training, injuries and illness. The so-called "experts" will not tell you that drugs and genetics were responsible for curing their problem of being a hardgainer.
They claim it's the supplements and "better training. Every bodybuilding magazine claims they have the answers. But in fact, it is their job to keep the real answers from you. Follow their advice to gain weight, build muscle and increase strength, and you're guaranteed only one thing.
And you'll be pissed off. Not only will you build no muscle by following the herd, but you will create muscular losses - fast. And you will become weaker! Almost every single one of the training schedules in muscle magazines is outright hogwash.
The authors fail to discuss two of the most critical components in exercise - one is good and one is bad:. It can even create a loss in your hard earned muscle size and strength. According to the "experts" reviewing products in magazines, the latest scam - ah… I mean supplement is " the one " that's going to perform magic on your body. It's " the one that is designed especially for guys like you. There's only one problem. This new supplement designed just for you, has the same crap in it that the last supplement had in it.
These "experts" are nothing more than pumped up salesmen. And how do you know when a salesman is lying to you? His lips are moving! Ask yourself this: Did the last product you were sold deliver what it promised? Every major fitness magazine is owned and operated by a supplement company.
The bulk of their income doesn't come from magazine subscriptions or newsstand sales, but from the pills and powders they use to pump cash out of your pocket. How much faith would you have in a restaurant review if it was written by that restaurant's chef? Supplement companies are the chef… the waiter… the busboy and the owner. And the big daddy of them all.
Basically…the guys who give glowing reviews about crap… work for the companies who make the crap! And get this - Weider Publications is now owned by the same people who own the National Enquirer and Star!
It's a training system I developed after uncovering those long-lost fitness secrets. And I put all these explosive tactics together in one amazing program!
Here's just a taste of what you're going to be let in on. And that's just a sample of the long-lost but widely-proven muscle building secrets you will use to create massive bulk - simply and quickly - whether you are a beginner, intermediate or advanced trainee.
They're too busy selling you lies in the form of pills, powders and liquids. The system you're about to possess is the no-holds-barred truth. I answer to no big supplement cartel. I work for no magazine mafia. All I want is for you to gain that muscle mass you've always desired. You've lied to by everyone and their mother. And everyone has a "system" they claim is going to help you.
I don't expect you to just believe me. With results like I'm talking about, I would want proof too! I actually added over 16 inches to my entire frame and gained over 30 lbs of muscle mass.
I was happy with my progress after only a few months… but I had no idea that was only the beginning. I had all the information that I needed to succeed at my fingertips… If this is not enough, you do all the hard work for your clients and also provide tools such as a metabolic calculator and mass meal plans for both men and women.
I love the way that you bust the top muscle building myths. This information alone is worth the whole price of the program. I finally learned what to eat in order to gain lean mass without the fat and how many calories to consume each day… which exercises build muscle, what tempo to use, and which exercises to avoid.
I was once a supplement junkie but not anymore thanks to your no bull guide on supplements. This info alone has already saved my hundreds of dollars. My friends ask me what bodybuilding drugs am I on when they see me each day getting better and better. I laugh and tell them that I am hooked on Vince Delmonte. I will even compete in the Cypriot Fitness Nationals at the end of this year. I also have the guts to offer my own fitness advice to all my friends since I finally have the body to back it all up.
I am now the man at the gym and I am being chased by all the gals. Your program will change the life of everyone that purchases it. I'm sticking to this and will keep you posted… thanks for the amazing program. At the time I weighed 76 kg and after coming across your website and starting your 29 week NNMB program I am now 98 kg! Because of my low sodium diet I was unable to take in protein supplements because of the high sodium and was able to get these results with just the 29 week program and no supplements!
You know, even though I have a degree in Kinesiology aka Health Sciences I knew little more than you do about the industry. Once my eyes were finally opened I threw away the magazines and flushed the supplements down the toilet.
I'm talking 41 pounds of solid-steel muscle in 24 weeks! And I did it while spending only 3 hours in the gym each week. I started to use your program and I got excellent results.
I am now more ripped than ever. Girls keep telling me compliments about how I look shirtless. Half of the guys in the school wish to have my physique, seriously. They always bother me saying that I use bodybuilding drugs that are illegal. I am very happy with what I have achieved. My strength has gone up. Guys in the gym keep asking me for my diet and my routine. I am feeling greater than ever and I look better than ever. Here are some pictures of how I looked before and after. By the way, your full body routine is simply amazing, I cannot find a better one.
I have been literally busting my! The way is not easy, but the results worth it. Your program has taught me how to eat, what to eat and when.
Now I know what works for me and what does not. My most noticeable gains have been six-pack abs, some pec definition and overall strength gains.
I think I have something going for me because before I started I had a lack of self esteem, I was too small and skinny and I'll admit that girls had a factor in starting …now I eat much healthier and have a high self-esteem! What the heck?!
You're Muscular Now! When I started bodybuilding I knew nothing, literally, I would do the dumbest things, like train 3 times a day. I no longer shake when I train and can barbell shoulder press lbs with strict form now.
Over the past year and a few months I've gained 45 lbs of lean muscle and I'm sure I'll double it in years to come. Just in the last weeks I've made a lot of gains on my Squats,deads, stiff deads, bent rows, skull crushers, dips, pullups, and more. I've become thicker all over and my shoulders that used to dip down between my neck and shoulder joint now slope appropriately.
I have more confidence …I feel and look stronger …. It keeps me motivated to continue working out and finish the program. It has alleviated some pain I was experiencing. My friends have noticed and started working out with me. In fact, four of them are working out with me or under my your advice now and I have pointed them to your program. I've read all the "Hard Gainer" plans out there… I've tried several and even paid for them. Vince's plan takes all the good things from the other diet and exercise plans and puts them all in one nice organized place.
A plan like this will bring gains on any body type. I was competing in a triathlon, actually on target to finish in the top 3. Then the worlds dumbest cop - the one whose job it was to protect us from traffic - decided to take a donut break.
Everything turned black. I was for a brief moment… blinded. I woke up in an ambulance, not really knowing what had happened. One thing I did know… there'd be no more triathlons for me. Heck…at that point I wasn't sure I'd ever be able to step foot into a gym again. What you need to know right now is that I got myself into the gym and started working out again… this time using these completely new tactics that that I uncovered. Tactics that only a precious few trainers alive today, even know about.
The same tactics you're looking for, to build muscle mass where now you have nothing but skin and bones. And I was using heavier and heavier weights each week. All thanks to these simple muscle building tips I had executed!
In my very first show I finished 17th. Next show I finished 5th. Males, females, athletes, non-athletes, skinny, overweight, young, old and everyone in between. The results were so over-the-top, I got a reputation as the "transformation specialist" because everyone I worked with started bulking up fast and getting super shredded.
Other trainers joked… "Vince is about to do another 'extreme makeover! I don't care if your 2x my age or 3x my age!
There are guys as old as my dad …heck, even my grandpa and they still look great! I know the safest and most effective way to make consistent muscular gains for skinny guys, and people with muscle unfriendly genes just like you.
It's a great pleasure to go to the gym and everybody stares at me, men and women, everybody ask me about the change in my body, I feel better, stronger and more confident! I worked out on my own for a few years and made some gains, but the months I spent with Vince's program made a big difference. I would say when getting started or wanting to move to a new level, not having his program is not optional.
Having an excellent coach like Vince is essential. What has amazed me is the corresponding changes in my life on a mental and spiritual level that is nothing short of a miracle! This is just my first 90 days on a new lifelong journey and I thank you for your advice and dedication to your calling.
After just 12 weeks, I have put on 1 inch on my biceps, 2 inches on thighs, 2 inches on chest, 2. Thank you so much, your program is awesome, I would highly recommend it to anyone. Obviously I can't be there in person. But my tactics… my system…everything that I worked years to perfect… will always be there for you. I'm eliminating all the guess-work for you! You're getting a detailed road map that will have you driving a bee-line to your new body! All my trainees are simply ordinary people, with average genetic potential.
And every single one of them got these extraordinary results using no drugs at all. You're finally beginning to look past all the bull you read in the magazines and on bogus websites. My offer is quite simple. I'm giving you the opportunity to duplicate my success. Just like my trainees do.
I'm giving you all the tools… all the motivation… I'm giving you the truth. You'll find that once arm yourself with this system, you'll wish you had done it sooner. And you'll find that the more you follow my road-map, the more it will work for you.
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