The Best Way to Build
Maximum Muscle Size
By Roger Riedinger
Body Muscle Journal Volume 6
Q Is there one best training routine to build muscle?
A In more than forty years of training I’ve tried just about
every imaginable routine. They all work... until they stop
working. When that happens try something new. That’s why we
publish at least two workout routines in every issue of BodyMuscle.
The workout by Jeff Everson in this issue is one of the best for the
intermediate to advanced bodybuilder who wants to add maximum
muscle size.
The first training program that I can remember really getting some
results from was three days a week, one exercise per bodypart, three
sets of ten reps each exercise. Some other productive workouts that
I particularly remember over the years are in no particular order:
1. 20-rep squat workout.
2. Five sets of five reps.
3. Ten sets of ten reps on Bench Press, Squat,
Bentover Row and Deadlift.
4. John MacCallum’s Keys to Progress series (which was
a synthesis of the 20-rep squat workout with the five
sets of five program).
5. Arthur Jones’ full body – one set to failure for each
bodypart.
6. Weider’s saturation Bomb and Blitz 70’s-80’s training.
7. Mentzer’s and Yates’ Heavy Duty with rest pause
and negatives (an off-shoot of Arthur Jones).
8. Periodized Powerlifting programs based on
percentage increases each week.
9. Workouts from Muscle Builder and Mr. America using
all the Weider principles.
10. All the workouts that have been published
in BodyMuscle to date.
11. The Bulgarian 2-3 times-a-day training.
(And lots and lots more.)
What I have found over the years is that it all comes down to two
things: progression and nutrition.
Progression: You can increase the weight, increase the reps, or
decrease the rest interval between sets. All three of these modalities
count as progression. As long as you understand this principle you
can maximize the training stimulus to muscle growth. To make sure
you are 100% clear about this principle let me give you a concrete
example. Let’s take the very first workout I alluded to, three sets of
ten reps on each exercise. Let’s say you’re working on the Incline DB
Press. You might do a warm-up or two then choose your target
weight for three sets of ten. For our purposes we’ll say 80’s. Your first
workout you do sets of 10, 9, and 9, resting 75 seconds between
each set. It would make sense for your next workout to keep the
weight and rest interval constant but try to increase reps to 10 at each
set. If you are successful getting all three sets for ten reps with a 75 -
second rest interval your next workout, you have a decision to make
the following workout. Do you want to increase the weight to 85’s or
add reps?
You could choose to do neither. Instead, decrease the rest interval
to 60-seconds. Chances are you’ll get ten the first set, but maybe
only eight reps the second set and fewer the third. So you start again
working up to three sets of ten with a 60-second rest interval instead
of 75-second rests between sets. Of course, if you have the 85-lb.
dumbbells you can always keep your rests at 75-seconds and
increase the weight.
Get the idea? Either add reps with the same weight and rest interval,
or decrease the rest interval with the same weight and reps, or
add weight. As long as you can do any of the three periodically you
are making progress and your routine is working. When you can’t
improve over any of the three variables it’s probably time to try a new
workout. Note: Decreasing the rest interval is one of the very best methods
of progression when you are getting ready for show.
Nutrition:
Often when you think you hit a sticking point in your
training (weight, reps, rest) all you have to do is increase your protein
and calories and progress starts anew. For increased strength
increase your calories – add another Ultra Size or Muscle Provider
high protein shake. Creatine Select Plus Phosphates is another great
addition to your program that will help you increase in each of the
three progression modalities – strength, reps, and rest. For muscle
density increase your nutritional density – add protein, amino acids,
and Glutamine Select plus BCAAs.
To build maximum muscle size keep your workouts progressive.
When you reach a sticking point change to a different type of program
for a new muscle building stimulus. To maximize your muscles’
response to the stimulus of progressive training pay close attention
to make sure you are providing a readily available pool of muscle
building nutrients each and every day.
7 Amazing Fat Loss Tips
By Rachel Johnson
Q I have been following a strict nutrition plan, lifting with
a trainer three to four times a week and doing cardio
four to five times a week for the last three weeks. I haven’t
lost any weight yet. Shouldn’t I be seeing some type of weight
loss on the scale by now?
A
I am literally amazed at the number of women I hear complaining
that they can’t lose weight, yet I see these same
women still doing cardio ad nausea 6 or even 7 times a week, on
and on, without them ever adding any muscle or losing any fat, or
even showing the smallest sign of external improvement. Boy,
you’d think they would get frustrated enough that they would eventually
get a clue – that it takes nutritional changes and weights.
As women, we have been conditioned by mainstream society to
believe that the weight scale is the judge and jury of our physical
condition. The actual weight scale is only an indicator of how much
your body weighs as a whole. It can’t tell you how much fat you
have lost or how much lean muscle you have gained. I suggest you
find a local medical facility or qualified person at a gym or nutrition
store that can give you a body composition analysis. (The most
accurate test is hydrostatic (underwater) weighing; it’s also the
most inconvenient so a 6 or 9 site skin fold caliper analysis will suffice.)
With this analysis you will learn your total bodyfat percentage,
but more importantly you will learn your amount of pounds in fat and
your amount of pounds in lean muscle mass. Instead of using the
scale as your only judge, get a new analysis done every 4-6 weeks
to see a true measurement of your hard work.
Another good form of measurement for women is the old fashioned
tape measure. Every two weeks measure your thigh, hips,
waist and chest in the exact same spot. Take your measurements
on the same day and same time each two weeks. In addition, grab
your favorite pair of jeans (that you are dying to get back into) and
try them on every two weeks. My bet is that they will fit before you
know it. Remember, your body is adjusting and making many
changes right now. Be patient and continue working hard and you
will achieve the look you desire. You have to give your nutrition
plan, supplement program and workouts time to work for you.
Try following these 7 steps to take off fat and build lean, beautiful
muscle.
1. Positive Attitude
You have to have a positive attitude. What they say is true,
“Attitude is everything!” If you truly believe you can achieve your
goals - you can and you will. Attack your goals and your program
with a positive attitude and you will achieve success much faster.
2. Set goals
Setting goals forces you to focus your attention on what you want
and keeps you on track to get there. Be specific about what you
want for long-term goals, but also set short-term goals to keep you
on track. Keep a detailed journal, record and read your goals frequently
to keep them in the front of your mind at all times. (See Real
World Goal Setting in this issue of BodyMuscle for more information
on this important discipline.)
3. Quality Nutrition
Nutrition is vital when trying to lose fat and gain muscle. We at
Beverly have found that the best plan for most women is a diet high
in protein (45-55%), moderate in healthy, complex carbohydrates
(20-30%), low in fats (10-20%) from essential fat sources. Keep
simple sugars low. Check out www.bodybuildingworld.com to view
example diets from Beverly’s top competitors and athletes.
4. Super Supplementation
When you try to lose bodyfat, and build lean muscle at the same
time, supplements become imperative. Take your plan to the next
level and make reaching your goals much easier.
5. Frequency and Intensity
Just like men, a female must train with proper frequency and
intensity. So, women trying to lose bodyfat and build lean muscle
should train each muscle group twice a week with proper intensity.
Start with a weight that is high enough to complete the proper rep
range in correct form. If you are doing a set that calls for 10-15
reps, choose a weight that will provide a challenge at the end.
When you get to the maximum number of reps without a challenge,
15 in this case, take your weight up for that exercise. Set your clock.
Rest 60-90 seconds between each set. Check out www.bodybuildingworld.
com to see workouts that have helped other bodybuilders
and fitness enthusiasts like you achieve their goals.
6. The Right Cardio
You’ll need to find the right level of cardio. The amount of cardio
you will need will depend on how far you are from your desired
condition. Each person requires a different amount cardio to reach
her goal. Start by doing three to four, 30-45 minute cardio sessions
at moderate intensity the first week. Monitor your calories burned.
Increase your calories burned by 5% each week. This means that
you will have to increase your intensity, intervals, or duration each
week to reach a higher rate of calories burned. Continue this regimen
until you reach your goal, and then find a cardio point that will
allow you to maintain your results.
7. Check Your Progress
Get your body composition analyzed every 4-6 weeks.
Remember, there’s a big difference between weight loss and fat
loss. Getting a body composition will show you how much body fat
you have lost and how much lean muscle mass you have gained.
This is the best way to monitor your results and be sure you are on
the right track. Another way to track your results is to use a tape
measure and measure your thigh, hips, waist and chest in the exact
same spot every two weeks. Make sure to measure on the same
day and same time of day each measurement. Track your results
and watch the inches come down.
Proteins:
Muscle Provider and Ultra Size are my favorites and the best on
the market.
Fat Busters:
Lean Out: Aids in fat transport
7-Keto MuscLEAN: Upcharges your metabolism
Lean Mass Retention:
Muscularity: Branched chain amino acids with insulin
regulators and metabolic co factors.
Glutamine Select Plus BCAAs: Complete muscle recovery
and lean mass retention during intense cardio or training
Muscle Synergy: Intense concentration, muscle building and
fat stripping. You don’t need them all, but try to use at least one
from each group.
Prioritizing Your Supplements
By Rita Kaya, R.D. – NPC Masters National
Champion
Related Article:
Balancing Your Supplement Budget
Q
I am following a 12-week diet program for
a figure competition. Being a police officer
and living on my own, I simply cannot afford every
supplement. Do I need ALL of the recommended
supplements to achieve my goals? Any guidance
you can give would be greatly appreciated. I am
very impressed with your company and its customer
service. Keep up the great work and thank
you very much for your time.
A
Supplement costs can add up fast. You could
go crazy listening to everyone’s advice, and
broke if you order everything they tell you to order. We
don’t want you beating your head with your own "night
stick". In fact, at Beverly we pride ourselves on product
quality and customer service AND our FLEXIBILITY
in working with bodybuilding and figure competitors.
Here are some ways you can minimize and organize
your costs while making the most effective choices for
your budget.
SUPPLEMENT "PYRAMID" – START WITH THE
BASICS AND BUILD FROM THERE:
#1 Macro-nutrients Ultra Size and Muscle
Provider – these are your base anabolic and anticatabolic
proteins to be used in addition to (or in
place of) whole food meals.
#2 Very Important For Competition Preparation
when lean mass support and optimizing protein
utilization is your major priority:
a. Ultra 40
b. AND Mass Aminos
c. If you can’t do both then start with Ultra 40
and cycle with Mass Aminos. It’s best to
do both if you can manage, though.
#3 Optimal Micronutrient Support - every metabolic
process depends on this (choose either one
depending on budget):
a. BASIC ATHLETIC FORMULA - Ultra 4
b. ELITE ATHLETIC FORMULA - Ms. Power Pak
#4 Training Recovery: Minimizes
the stress response common with
training and dieting that can
cause your body to break down
lean mass and hold on to fat
stores:
a. Advanced Antioxidant
Formula - Very cost
effective, basic
coverage.
b. Glutamine Select -
Excellent if you can
budget this in (or
even cycle it with
the Antioxidants).
c. Muscle Mass or
Muscularity BCAA’s -
Start at 4 weeks out
(if budget permits).
#5 The Specialists - This
includes fat loss accelerators
like Lean Out and 7-Keto. If these
are too costly to integrate in your diet now, then first see
what diet and the other supplements do for you. Then forecast
the expense of these supplements and see if you can
afford to work them in at four weeks out.
Look at it this way, you may only compete once or twice a
year, so Beverly supplements are well worth it to make sure
that you don’t shortchange yourself and come in at your
absolute best! Good luck and get tight!
Slam Training:
20-Minutes To Muscle With
Brief-Brutal Training!
By Dennis Weis
Q
I really enjoy the abbreviated training programs in
Bodymuscle. Please keep them coming.
A
Author Dennis Weis has devised such an abbreviated program
herein. With it, you can build muscle bulk and power
even if you don’t have time for a full, one-hour workout schedule.
All you need is 4 basic exercises–bench presses, rows, back
squats and 450 (machine) leg presses.
(Don’t rest too long between sets if at all). Work for 5-6 reps each
set over 6 series.
Exercises
1: Benches:
Begin with 5-6 reps of benches with 60% of your max single,
then without rest, do...
2: Squats:
5-6 reps with about 70% of your maximum.
Then go to...
3: Barbell Rows:
Do 5-6 reps with 50-60% of your maximum,
then, with no rest, blast out...
4: Leg Presses:
5-6 Reps at 45o, using 60% of your best.
Congratulations! This completes the first series.
You will do 5 more series with some slight changes.
|
|
Series 2:
Increase your weights 10-20% percent on each exercise
and do another 5-6 reps of each.
Series 3:
Same exercise, same order and your weight jumps are
similar to series (2).
Series 4:
On this series, you’ll use your maximum weights for
each of the 4 exercises, 5-6 repetitions.
Series 5:
Here, decrease your weights by 10% for the 5-6 reps.
Series 6:
Again decrease your weights 10% and this time, do as
many "burn-out" repetitions as you possibly can to
complete failure.
Going through a single series of the four exercises,
and preparing the weight jumps when either moving
up or down will take about 2-2.5 minutes. On your
heaviest series 4, it may take a bit longer, but you still
should actually finish the six series in 20-25 minutes.
Always rest the total body one or two days between
workouts!!!
|
Dennis B. Weis is the author of 3 critically-acclaimed blockbuster
books: Mass!, Raw Muscle, and the newly-released Anabolic
Muscle Mass. He is also a frequent hard-hitting, uncompromising
writer for many of the mainstream bodybuilding and fitness magazines
published worldwide. www.dennisbweis.com....
e-mail: yukonherc@kpunet.net.
5 Common
Bodybuilding Mistakes
By Jeff Storch
Q
The more I
learn about
training, the more it
seems that too many
people do it all
wrong. Is it just me,
or do people need to
get a clue?
A
You know I’ve
been in and out
of gyms for years and
over the past few years
I’ve noticed the same
thing. Jeff Everson has
even alluded to this in
his Planet Muscle.
Well, my sole occupation
for the last 12 years has been as a Personal Trainer and gym
owner. I am also a national level bodybuilding competitor for 3
years now and amateur competitor for 15 years. I have been training
others and myself for a very long time. It is my life and love. As
a trainer to top-level amateur bodybuilders and IFBB Fitness pros,
I also train many local level bodybuilders and people of all ages and
gender groups who just "want to look and feel better."
There are so many misconceptions about weight training. I would
like to offer some common mistakes and tried and true methods
that have helped not only me, but my clients as well. Many people
new to training or even those who have been training a long time
are not getting results because they are not training properly or
providing themselves with proper nutrition. I will narrow down some
of these errors and call them...
The Five Most Common Training Mistakes
No 1: I Am Male!
Yes, this goes something like, "Since I am the male species I
already know how to train correctly and I can teach others everything
I do."
Sorry, this is not true. The sad and scary part is, I often see men
showing their sons and daughters "how to do it" improperly. This is
dangerous and not thought out well. Most of the time the dad wants
the son to be big and strong quickly and moves them into advanced
techniques with heavy weights. The results that come from this
technique are poor form and a very real possibility for injury. In an
adolescent this is very dangerous because if you damage a growth
plate your son or daughter could have a short limb. Men…hire a
competent trainer like you would any other instructor, be it baseball,
martial arts, etc... This goes for you, your friends and your children.
No 2: Women Don’t Get Bulky!
Women believe
that weight training
will "make me
bulky". This is
untrue. I have
been trying for
years (22 to be
exact) to put on
muscle and it has
certainly been a
concerted effort
that will not just
happen out of the
blue if it is not your
goal. The fact that I
am male and have
quite a bit more
testosterone than
a woman proves
this will not happen
by accident.
A perfect example
is Kirsten
Knicewerner. She
is a long time client
and a Beverly user
from day one. She
recently turned
IFBB Pro Fitness
at the USA
Championships
this year! When I
first started training
her, her food
intake was very
poor. Lunch was often a pack of Cheetos and a diet Coke!
I put Kristen on a nutrition plan consisting of five meals two being
Ultra Size twice a day in between meals, Ultra 40, Mass, And Ms.
Power Pack. Guess what?
Six weeks later she announces to me "I have not lost one pound!"
I said, "Good, I did not want you to lose weight." She was perplexed.
I took her body composition and she had lost 7 pounds of fat and
gained 7 pounds of lean muscle tissue. PERFECT! As muscle is
dense and fat is not (almost twice the area as lean mass) She
looked smaller but more toned and muscular. This was just what
she wanted. I trained her on weights like I would a bodybuilder.
Moderate reps and heavy weights focusing on compound movements.
She now eats 6 meals a day and the thought of Cheetos for
lunch seems a completely ridiculous thought.
No 3: More Ain’t Better!
This mistake goes, "the more weight training I do the more I
grow." Not so! More is not better, smarter is better. Even though I
am a national competitor I finish most of my workouts in 1 hour, as
are my clients’ workouts, even the high level ones. In the words of
Lee Haney "stimulate, don’t annihilate!"
Your body has finite recovery ability and if you dig too deep into
the well you will go toward catabolism and not anabolism. Be
intense, get the job done and go home.
No 4: Not How Much You Lift, It’s How You Lift!
A big problem is that I see
people moving weights but
not working their muscles
much. This is true with men
and women. Men tend to lift
with their egos and not their
brains. Seeing how much
weight you can "throw
around" pumps your ego but
is ineffective at best at building
muscle and may cause
injury. When weight training,
learn to "feel the muscle"
you are training.
Concentrate on full range
exercise and keep momentum
to a minimum. Control
the weight and lower weight
slowly.
Women on the other hand
frequently train too light, but
still do not think about "feeling"
the muscle work.
No 5: Good Food-Bad Food!
You have to eat a lot of the right kinds of food. If I knew in the
beginning of my bodybuilding career what I know now I would be
much further ahead than I am presently. I see many young men and
women training hard (and probably too long) and not eating nearly
enough. I often use the analogy of building a house in reference to
bodybuilding or any type of weight training or fitness endeavor. The
weight training is just nails, mortar, and adhesives. The food is the
2x4’s, the plywood and the bricks. Without the proper building
materials your house will take forever to build.
I train many executives who complain they do not have time or
access to quality foods. So I recommend Beverly’s Ultra Size and
Muscle Provider for quality protein, and Ultra 40 and Mass Aminos
to see they get the highest protein utilization and best amino acid
profile from the meals they are able to eat. Try some of my recommendations
and I’m sure your muscle will grow faster.
Getting the Most
From Your Training
By Steve Colescott
Q I’ve been
training four
years and made pretty
decent progress.
Unfortunately, my
upper body began to
overshadow my legs.
I’ve been working hard
the past few weeks to
balance my body with
a leg specialization
routine I put together
from the articles on
your bodymuscle.com
website. I’m pushing
things hard and have
even developed a sick
enjoyment of leg training.
My question is...
what can I do to maximize
my recuperation
from these intense
sessions?
A
Congratulations
on your
progress as well as having
the rare insight to
see your weaknesses.
The fact that you have
not only begun to direct
your energies toward
bringing up your lagging
wheels but have actually
begun to enjoy the
process tells me that
success in reaching
your objectives is well
within your grasp. Most
athletes that are trying
to overcome a similar bodypart weakness enact a game plan (new
workout regimen), but proceed through the workout mindlessly, performing
sets as if they are marking off tasks on a "To Do" list.
Before I address your question on recuperation, let me give you
some general guidelines on structuring a workout plan in order to
bring up a weak bodypart:
• Take at least every third day completely off
of strength training in order to encourage systemic recuperation.
• Divide your bodyparts over your training days in such
a way that your leg day is the shortest of your training sessions.
For instance, if your other workouts are about an hour and ten
minutes in duration, a forty-five to fifty minute leg workout
will allow you to maintain mental focus and push things hard
without "holding back." In order to shorten your
leg workouts, limit the "accessory work"
(i.e., calves, abs, neck, forearms) done in that session and
just pound quads and 'hams'.
• Go to the gym with at least one big goal. For instance,
you may say, "Today, I will squat a new PR of 315-pounds for 18 reps."
• Hit it hard but enjoy the challenge.
An exhausting leg workout can burn off so much muscle glycogen that you'll feel as if you just finished running a marathon... while carrying Rosie O'Donnell on your back. To address the recuperation part of your question - the first thing you must do is minimize outside stress and make sure you get plenty of rest. The standard rule of seven to nine hours of sleep each night is a good one. After a heavy leg training session, I try to get a mid-day nap. If leg day falls on a non-workday, then it is even better. Otherwise, hopefully you have a cubicle far away from your boss' desk and a drool-absorbent desk blotter.
Once R&R is handled, nutrition becomes the next determinant of recuperative level. Fortunately, it is also the easiest for most of us to improve. The recuperative process is directly linked to the immune system. An impaired immune system will cause a downward overtraining spiral. Overtraining may also manifest itself in illness, extended body aches, and a general mental and physical malaise. It's best to be proactive nutritionally. Cover your basic micronutrient needs with a daily vitamin pack.
Additional antioxidants are recommended to offset the breakdown of muscle tissue from intense training (exercise-induced oxidative muscle damage). I recommend two to four antioxidant tablets (based on your training intensity and bodyweight) - two tabs directly after your workout and two tablets before bed.
Since you mentioned the fact that you have made some good gains, and because you are a regular reader of BodyMuscle Journal, I will assume you have already been following a high-protein diet. A high level of protein is essential for rebuilding the muscle tissue you have just broken down with your squats, leg presses and hacks. Again, the critical cluster aminos are vital (arginine, glutamine, and the BCAA). High levels of the critical cluster aminos fortify your immune system and retard loss of muscle tissue.
Much of this can be supplied through protein shakes. Whey protein is very high in BCAA. Casein is very high in glutamine. Ultra Size and Mass Maker are blends of these proteins with other useful protein fractions added. Boosting either of these with a scoop of Muscle Provider (whey blend for post-workout) or 100% Egg Protein puts muscle growth and recuperation on the fast track!
If you want to take things to the next level, take Beverly's Glutamine Select Plus BCAAs and 5 or 10 Muscularity BCAA caps during your training. This will inhibit protein (muscle) catabolism and "kick-start" muscle growth. A big side benefit is that lifters also report greater muscle stamina, which equates to greater intensity at the tail end of your workout. If budget is a concern, you may want to just experiment with this supplement stack just on leg day. Trust me - you'll get hooked!
Carbohydrates, although considered a bodyfat-causing evil in recent years, also have their benefits. Not only does carb consumption replenish your glycogen reserves in your liver and muscle tissue, but since there is no more simpler and effective blocker of cortisol, it will go far towards mitigating overtraining. It is this that is the very paradox of the bodybuilding diet; low carbs promote leanness, higher carbs encourage anabolism and suppress cortisol. The bodybuilders that make the best progress are those that learn the precise timing and quantity of carbs and how to fit them into their diet to reach their goals. Try the Beverly technique of a twice-weekly Carb-load. I recommend that you plan these carb meals for right after your intense leg training sessions. This will blunt cortisol increases, reload glycogen into your quad fibers and set the stage for growth!
After rest and nutrition are covered, there are a couple of "mechanical" means to boost your recuperation. One excellent recuperative measure is cold/hot soak therapy. You may have seen football players in movies sitting in those big stainless steel bathtubs? The theory here is that going from a hot to a cold soak causes an increase in blood flow. Increased blood flow leads to faster removal of waste toxins and greater rebuilding of damaged tissues. You can simulate the same thing in the shower with super cold to your knees and low back, then change to heat.
Deep tissue massage and chiropractic adjustments are techniques used regularly by top lifters and bodybuilders. A short 15-20 minute sport massage sells for as little as $25-35, which, if just done after your leg training, might be a reasonable investment. Keep going. [ END ]