By Vince DelMonte
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps – every guy wants them. Count me in this group.
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an ‘obsessive addiction’ in the gym. I have seen guys do bicep curls in between sets just so they can ’see’ a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’
Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.’ for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21’s which are ‘promised’ to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let’s examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better
If doing 4 sets is better than 3 sets, why don’t you just do 10 sets? Even better, why don’t you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply ‘out do’ your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps ‘look’ big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and ’smoking’ your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these ’simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don’t underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
Weight Training Program Notes:
- Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
- The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
- Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
- Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo’s are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
- On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
- Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly by using the correct cardiovascular and weight lifting techniques.
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- Pull ups are better than pull downs. Duh.
- You don’t need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.
- Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger.
- John Berardi’s G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it’s better to train more and eat more than train less and eat less.
- Alwyn Cosgrove’s said this, “A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing.”
- The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don’t regret a single episode!
- Learn by ‘doing’ – not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.
- The two man bench press is becoming more popular each year. You know what I’m talking about. Where one guy lowers the bar and the other deadlifts it up yelling, “It’s all you, man!”
- I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on…
- I really can’t stand skinny guys who wear tank tops. Seriously, if your arms aren’t bigger than 15 inches, I don’t want to see your puny arms. Keep them hidden until you earn the right to show them off.
- People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes…
- Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes’ butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!
- The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.
- Only results matter. It doesn’t matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome – all that matters is what actually happens, the final outcome.
- It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.
- Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.
- Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.
- A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.
- I heard someone say, “Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time.” I would have to agree.
- Speak less and listen more. If you are a true student, you will want to hear the teacher’s voice more than your own. You are not learning while you are talking.
- Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.
- Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I’m talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.
- Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.
- Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.
- Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.
- Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.
- I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.
- Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.
- Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can’t pull up their weight once.
- Impression without expression leads to depression. This means that people get impressed with certain ideas but don’t do anything about it so they end up getting depressed.
- No guts, no glory. If you’re not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.
- Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.
- Write everything down. This will help clarify your goals and use the past to replicate the future.
- Find a mentor. They will accelerate your learning and take you closer to your goal.
- Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.
- Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!
- Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don’t agree.
- I never got dumber reading a book (with the possible exception of the Britney Spears’ book Heart to Heart). It drives me crazy when someone asks, ‘Is this book worth it?’ Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?
- The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.
- If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.
- If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.
- Unilateral exercises are underestimated compared to bilateral exercises. Don’t believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes…
- You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.
- In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.
- Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.
- I am still waiting to see the massive amounts of muscle people fear to lose when dieting.
- You don’t know what you don’t know.
- If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.
- You will get the exact same thing this year if you keep doing the same thing you did last year.
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Are protein supplements really better than protein foods? Before attempting to answer this question, I should first preface it by mentioning that I do not sell supplements, nor am I associated with any supplement company, so you’re getting an honest and unbiased opinion. Don’t get me wrong; I am not anti-supplement by any means. It would simply be more accurate to say that I am “pro-food.” There are a lot of good supplements on the market, and I’ve used many of them, including a multi vitamin, creatine and essential fatty acid (EFA) supplements such as Flaxseed oil. Protein powders and meal replacements can also be indispensable if you don’t have time to eat every three hours. However, protein supplements are not the master key to your success, real food is!
Did you ever notice how articles about protein in certain bodybuilding magazines are seldom objective? Instead, they all seem to be slanted towards hyping some “revolutionary” new product. Did you ever wonder why? In my opinion, most articles on protein supplements are nothing more than thinly disguised advertisements (some very thinly). Sometimes they give you a very persuasive-sounding argument, replete with dozens of references from scientific studies (mostly done on rodents, of course). They even give you an 800 number at the end of the article to order. (How convenient!)
When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, protein efficiency ratio, biological value, nitrogen retention and glycomacropeptides, it sure sounds convincing, especially when scores of scientific references are cited. But don’t forget that the supplement industry is big business and most magazines are the supplement industry. Lyle McDonald, author of “The Ketogenic Diet,” hit the nail on the head when he wrote “Unfortunately, the obsession that bodybuilders have with protein has made them susceptible to all kinds of marketing hype. Like most aspects of bodybuilding (and the supplement industry in general), the issue of protein is driven more by marketing hype than physiological reality and marketing types know how to push a bodybuilder’s button when it comes to protein ”
Many nutrition “experts” (read: people who sell supplements), state that there are distinct advantages of protein supplements (powders and amino acid tablets) over whole foods. For example, they argue that whey, a by-product of the cheese-making process, is a higher quality protein than most whole food sources. There are many different methods of determining protein quality, including biological value (BV), protein efficiency ratio (PER), Net Protein Utilization (NPU), chemical score, and protein digestibility corrected amino acid score (PDCAAS). If you have ever seen advertisements for protein powders and supplements, you have undoubtedly heard of one or more of these measures of protein quality.
BV is one of the most commonly used and is arguably, the best measure of a protein’s quality. BV is based on how much of the protein consumed is actually absorbed and utilized by the body. The higher the amount of protein (nitrogen) that is actually retained, the greater the BV. If a protein has a BV of 100, it means that all of the protein absorbed has been utilized with none lost. Whole eggs score the highest of all foods with a BV of 100, while beans have a BV of only 49.
Protein quality is certainly an important issue, but it is one that has been enormously overstated and even distorted for marketing purposes. Whey protein is truly an excellent protein with a biological value at or near 100. Many advertisements list whey as having a BV between 104 and 157, but if you look in any nutrition textbook it will tell you that it is impossible to have a BV over 100. In “Advanced Nutrition and Human Metabolism,” BV is defined as “a measure of nitrogen retained for growth and/or maintenance that is expressed as a percentage of nitrogen absorbed.”
When a protein supplement is listed as having a BV over 100, the company has intentionally manipulated the number for marketing purposes or unintentionally confused BV with another method of rating protein quality. Certain whey proponents claim that whey is “superior to whole egg” so the percentage sign on BV had to be dropped and the scale extended beyond 100. It was noted by bodybuilding writer Jerry Branium in IRONMAN magazine that in a study where the BV of whey was reported to be 157, the author confused BV with chemical score. Chemical score is a comparison of the amino acid pattern in an ideal reference protein to a test protein and therefore the number can exceed 100. 157 was actually the chemical score and not the BV.
Most bodybuilders and strength athletes already consume more than enough protein (an understatement if there ever was one), so the importance of BV to these athletes who are already consuming copious amounts of protein has been overplayed. Even though whey has a higher BV than chicken breast, fish or milk protein, if the total quantity of protein you consume is sufficient, then it is not likely that substituting whey for food proteins will result in any additional muscle growth.
Whether you choose a whole protein food or a protein supplement isn’t as important as some would like you to believe. For the purposes of developing muscle, the only guidelines for protein that you must follow are: (1) consume a source of complete protein with every meal, (2) eat at frequent intervals approximately three hours apart (about six times per day) and (3) consume a minimum of .8 grams to 1 gram per pound of body weight. There are times when it would be beneficial to consume more than one gram per pound of body weight, but that will have to be the subject of another article.
Because whey protein does have a high BV, it probably offers the most benefits when you are dieting on very low calories. When your energy intake and correspondingly, your protein intake, are reduced, whey protein could help you get greater utilzation of the smaller amount of protein that you are taking in. In other words, choosing proteins of the highest quality is more of an issue when you are dieting than when you are focusing on mass gains when total calories and protein are being consumed in abundant amounts. Whey protein also provides a way to get high quality protein without the fat, which is also important when dieting.
It has been suggested that whey may have other advantages besides high protein quality, although they are frequently overstated. These benefits include enhanced immunity, increased antioxidant activity and quick absorption. Several studies in “Clinical and Investigative Science” by Dr. Gerard Bounous of Montreal have shown that whey protein provides anti carcinogenic properties, protection from infections, and other enhanced immune responses. Whey protein was also been shown to raise levels of Glutathione, an important antioxidant that can offer protection from free radical oxidative damage. While such findings are very promising, all these studies, which are frequently quoted in whey protein advertisements, were performed on mice, so it is unclear how well the results extrapolate to humans.
Another acknowledged benefit of whey protein is its fast absorption rate. Although there isn’t any evidence that protein supplements digest more efficiently than whole foods (as is often claimed), they are definitely digested faster. This is most important after a training session when the rates of protein synthesis and glycogen re-synthesis are increased. This is the reason it is often recommended that a liquid meal containing protein and a high glycemic carbohydrate be consumed immediately post-workout and that whey is the ideal protein for this purpose. Even in considering post-workout nutrition, there is still little proof that a liquid protein-carb complex will actually produce better muscular growth than whole foods, as long as complete whole food protein foods and complex carbohydrates are consumed immediately after the training session and every three waking hours for a period of 24 hours thereafter.
Speaking of protein absorption rates, the discussion of fast acting versus slow acting proteins seems to be the latest hot topic these days in bodybuilding circles. The interest was sparked by studies in 1997 and 1998 that examined the differences between the absorption rates of whey versus casein. The researchers concluded that whey was a fast acting protein and was considered to be more “anabolic” while casein was slower acting and was considered to be more “anti-catabolic. ” It was further hypothesized that consuming a combination of these two types of proteins could lead to greater muscle growth. These findings have prompted the supplement companies to market an entirely new category of protein supplements; casein and whey mixes. The problem with drawing such conclusions so quickly is that these studies looked at the speed of whey and casein absorption in subjects who had fasted for 10 hours before being fed the protein. Any suppositions drawn from this information are probably irrelevant if you are eating mixed whole food meals every three hours. Obviously, more research is needed.
This recent fascination with various rates of protein absorption could be compared to the interest in the glycemic index. The glycemic index is a scale that measures the rate at which the body converts various carbohydrate foods into blood glucose. The higher the glycemic index, the faster the food is converted to glucose and the larger the insulin response. Therefore it is said that high glycemic foods should be avoided in favor of low glycemic index foods. The error in relying solely on the glycemic index as your only criteria for choosing carbohydrates is that the index is based on consuming a carbohydrate food by itself in a fasted state.
When carbohydrates are consumed in mixed meals that contain protein and a little fat, the glycemic index loses some of its significance because the protein and fat slow the absorption of the carbohydrate. That’s why the glycemic index is really much ado about nothing and the same could probably be said for the casein and whey argument. It’s just the latest in a long string of new angles that supplement companies use to promote their protein: free-form vs peptides, concentrate vs isolate, ion exchange vs microfiltration, soy vs whey, casein and whey mix vs pure whey and so on. Every year, you can count on some new twist on the protein story to appear. Certainly there are going to be advances in nutrition science, but all too often these “new discoveries” amount to nothing more than marketing hype.
What about amino acid pills? Amino acids pills are simply predigested protein. Proponents of amino acid supplementation claim that because the amino’s are predigested, the body will absorb them better, leading to greater improvements in strength and muscle mass. It sounds logical, but this is a gross underestimation of the body’s capacities and actually the reverse is true: The human digestive system was designed to efficiently process whole foods; it was not designed to digest pills and powders all day long. Amino’s are absorbed more rapidly in the intestine when they are in the more complex di and tri-peptide molecules.
Your body gets better use of the aminos as protein foods are broken down and the amino’s are absorbed at just the right rate for your body’s needs. In “Exercise Physiology; Energy Nutrition and Human Performance,” authors Katch and McArdle state that “Amino acid supplementation in any form has not been shown by adequate experimental design and methodology to increase muscle mass or significantly improve muscular strength, power, or endurance.”
Furthermore, consuming predigested protein when you are seeking fat loss is not necessarily advantageous because it shortchanges you of the thermic effects of real food. Whole foods have a major advantage over protein supplements; they stimulate the metabolism more. This is known as the “thermic effect of food.” Protein has the highest thermic effect of any food. Including a whole protein food with every meal can speed up your metabolic rate as much as 30% because of the energy necessary to digest, process, and absorb it. This means that out of 100 calories of a protein food such as chicken breast, the net amount of calories left over after processing it is 70. In this respect, the fact that protein foods digest slower than amino acid tablets is actually an advantage.
A final argument against amino acid supplements is the cost. Amino’s are simply not cost effective. If you don’t believe it, pick up a bottle and do the math yourself. One popular brand of “free form and peptide bonded amino acids” contains 150 1000mg. tablets per bottle and costs $19.95. 1000 mg. of amino acids equals 1 gram of protein, so the entire bottle contains 150 grams of protein. $19.95 divided by 150 grams is 13.3 cents per gram. Let’s compare that to chicken breast. I can buy chicken breast from my local supermarket for $2.99 a pound. According to Corinne Netzer’s “Complete Book of Food Counts,” there are 8.8 grams of protein in each ounce of chicken, so one pound of chicken (16 oz) has about 140 grams of protein. $2.99 divided by 140 grams equals 2.1 cents per gram. The amino acids cost more than six times what the chicken breast does! I don’t know about you, but I’ll stick with the chicken breast.
The biggest advantage of protein supplements is not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or egg whites. Consuming small, frequent meals is the optimal way to eat, regardless of whether your goal is fat loss or muscle gain. To keep your body constantly in positive nitrogen balance, you must consume a complete protein every three hours. For many people, eating this often is nearly impossible. That’s when a high quality protein supplement is the most helpful.
Aside from convenience, the truth about protein supplements is that they offer few advantages over protein foods. There is no scientific evidence that you can’t meet all of your protein needs for muscle growth through food. As long as you eat every three hours and you eat a complete protein such as eggs, lean meat or lowfat dairy products with every meal, it is not necessary to consume any protein supplements to get outstanding results. Whey protein does have some interesting and useful properties and supplementing with a couple scoops each day is not a bad idea, especially if you are on a low calorie diet for fat loss or when you’re using a post workout shake instead of a meal. Aside from that, focus on real food and don’t believe the hype.
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Will Smith, Gerard Butler, Christian Bale, Ryan Reynolds and Robert Downey Junior-five guys who have gotten super buff for movie roles. Will Smith got ripped for Ali and I Robot; Gerard Butler for 300; Christian Bale for Batman Begins; Ryan Reynolds for Blade: Trinity; and Robert Downey Junior for Iron Man. Each one of these guys was in decent shape before he took on the role but none of them was anything special. But when they took their shirts off in these roles looking incredibly ripped, the question came up,
“How did they do it? How did these celebrities gain the muscle weight?”
I did some research to find out what these guys did to get into such great shape for their movie roles and found that there were a lot of common elements. The youngest of them (Ryan Reynolds) is 31 and the oldest (Robert Downey Junior) is 43 but every one of them followed the same basic pattern. First of all, every one of them used personal trainers and chefs. Second, they all trained for several hours a day five or six days a week. Third, they followed strict high-protein, low-carbohydrate diets without fail and finally, they were all extremely motivated to pack on lean muscle and reduce their body fat.
Yeah it’s true that these are Hollywood actors who have the resources at their disposal to be able to hire professionals and dedicate four, five or even six hours a day to intense training. But just because us regular guys may not be able to hire our own personal trainers and personal chefs to follow us around all day and keep us in line, doesn’t mean that we can’t get similar results-it just might take a little longer. That’s the good news. The bad news is that there isn’t any easy way to get there. They key ingredient that you must have though is commitment. You have to drive yourself to achieve your goal every day. It requires vigilance and discipline without fail. Their workouts routines varied but all of them contained the same basic elements, with one in particular-no pain, no gain.
Celebrity Weight Gain Workouts:
Here’s a rundown of the training routines the actors used to get ripped for their roles.
- Will Smith put on 35 pounds of muscle for his role in Ali using a combination of weight training and boxing, working out 6 hours a day, 5 days a week. To get back in shape for I Robot, he stuck to the 5-day workout schedule, training 2 body parts per day and adding in boxing 2 days a week.
- Gerard Butler’s extremely brutal regimen (which wound up being called the 300-rep Spartan Workout) included non-stop sets of pull-ups, dead-lifts, push-ups, jump-ups onto a 24-inch box, floor-wipers, single-arm clean-and-presses using a 36-pound kettle bell, all followed up with one last set of pull-ups (25). Plenty of gymnastics-style training rounded out the routine.
- Christian Bale relied on intensive cardio workouts along with a demanding routine that included both resistance and weight training. He trained five days a week and did cardio seven days a week. His routines favored volume over heavy weights in order to burn more calories.
- Ryan Reynolds started with abs doing 500-1000 sit-ups before training his other muscle groups. He said that it got him motivated. He trained six days a week-one muscle group per day-using heavy weights with fewer reps to bulk up. He was lean to start with so lots of cardio wasn’t part of his regimen.
- Robert Downey Junior-the oldest of the group-put on 20 pounds of muscle over five months using a combination of weight lifting (five days a week) combined with an intensive martial arts training and regular cardio. He used a 5-day split routine focusing on one body part per day, training pretty quickly in order to leave plenty of time for the martial arts and the cardio.
Celebrity Diets For Muscle Gains:
Suffice to say that following a strict, vigilant diet 100% of the time was a huge part of these actors’ success in achieving their fitness goals in a relatively short time. The basic model they all followed was about what you’d expect; 5-6 smaller meals spread throughout the day, lots of lean protein, limited carbs and only healthy unsaturated fats. You need to eat a diet that fuels your muscle growth and repairs the body while you sleep. No pizza. No beer. No late night snacks. Ryan Reynolds says that he didn’t touch any carbs after 8 PM.
Just about any guy can achieve the same results if he really wants to. Here are three strategies that regular guys can use to get on the right track towards achieving that super-buff, ripped body you want.
- First, find a workout partner. A recent study published in the Journal of Strength and Conditioning Research found that workout partners can result in increased effort and improved performance.
- Second, set reasonable goals, write them down, look at them every day and chart your progress along the way.
- Third, write down everything you eat so you can track how many grams of fat, carbohydrates and protein that you’re eating every day.
And most important of all, stay motivated and don’t get discouraged. Getting fit like these guys is just as much mental as it is physical. There’s no getting around the fact that it takes intense training to achieve the Adonis-like bodies that these stars strutted on-screen-it requires hard work and discipline.
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Mike Westerdal is the founder of Critical Bench, Inc. A free online weight lifting magazine. It hosts the Internet’s largest FREE exercise database and is the home of many workout routines including the Critical Bench Program to help you increase your bench press.
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When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time.
Below are the worst weight training exercises to avoid if you want to build muscle fast.
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Smith Machine Squats- Squats are one of the best weight training exercise you can do in order to build muscle fast. Doing them on a Smith machine however, is a huge mistake. Squatting in a Smith machine is very hard on the knees and causes the lifter to develop what is known as a pattern overload syndrome. The smith machine isolates the legs while taking the trunk out of the movement. In a normal free weight squat your lower back and abs must stabilize the weight and every muscle group must work in unison. This is how the body functions, as a unit, never in isolation. This can lead to severe imbalances and injuries.
- Leg Extensions- Compound weight training exercises are the best muscle building exercises there are. Leg extensions are an isolation movement which do very little to build muscle. This movement also creates shearing forces on the knee and should be avoided at all costs.
- Abduction/ Adduction machines- This is the one where you sit with your legs spread and strapped into the machine. You perform this weight training exercise by opening up or spreading your legs and then closing them. This is another isolation movement which will do nothing to build muscle. On top of that, you will look like a girl if you do it.
- Abdominal Crunch Machines- The abs never work in isolation in the real world. In fact, the abs do not ever contract consciously. They contract unconsciously as a way to protect the spine. The abdominal muscles never work without the use of the hip flexors yet these isolation crunch machines are specifically designed to take the hip flexors out of the movement. For these reasons, this is a very ineffective weight training exercise for building muscle.
- Ab Roller Devices- This apparatus is a version of the aforementioned crunch machines and is another useless piece of equipment. This device takes the neck completely out of the movement which is exactly what you don’t want to do. Contracting and or flexing the muscles of the neck during an abdominal crunch is exactly what you want to be doing and is physiologically correct. Another waste of time in the quest to build muscle fast.
- Smith Machine Bench Press- The bench press is a great muscle building exercise but doing it in the Smith machine is not a good idea. Much like the Smith Machine Squat, this exercise will cause you to develop a pattern overload and will lead to injury. Pressing on the Smith Machine isolates the pressing muscles and completely eliminates the use of the stabilizer muscles, such as the rotator cuff. This will lead to imbalances that can transfer to serious shoulder injuries. You can’t build muscle when you are injured.
- Bench Dips- This is another weight training exercise that I did for many years and now regret. I routinely did this exercise with four 45 pound plates on my lap. Little did I realize at the time that bench dips put your shoulder in a very dangerous position and can eventually lead to serious problems. While this exercise is useful in building muscle it is also dangerous. If shoulder safety is a concern I recommend that you avoid this exercise and stick with parallel bar dips for building muscle.
- Concentration Curls- When it comes to weight training and building muscle, everybody’s favorite bodypart is biceps. Chin ups and barbell curls are the best weigth training exercises for building huge biceps. Concentration curls are not. This is a pure isolation movement which supposedly puts a “peak” on your biceps. The only problem with that is the fact that it is physiologically impossible to peak your biceps. Muscles grow evenly along the entire length of the tissue from origin to insertion. When looking at the effectiveness of an exercise one of the key determinants in the results that it may produce is the amount of weight that can be lifted. In a concentration curl it is very difficult to lift a great deal of weight and thus it renders the movement ineffective. If you want to build huge biceps, avoid concentration calls.
- Bench Press to the Neck- This was a big favorite muscle building exercise of Larry Scott and Vince Gironda. It was supposedly a great muscle building exercise for the upper or clavicular pectoral muscles. The problem with this movement is that it will absolutely destroy the shoulders and can easily lead to a pec tear. This is one movement that you should stay very far away from in your quest to build muscle fast.
- Old School Pec Dec-This is the supposed muscle building exercise machine which has you bend your arms ninety degrees while externally rotating. You place your arms on the pads and then proceed to bring the pads together in front of your body. This is not only dangerous for the shoulder but is absolutely useless and will not build muscle at all.
- Knee Break Squats- As mentioned earlier, the squat is the best weight training exercise there is for building muscle. Some trainers and coaches have advocated initiating a squat by first breaking at the knees rather than the hips in an effort to put more stress on the quadriceps muscles. The problem is that this also puts unnecessary stress on the knees and severely limits the amount of weight that can be lifted. Squats should be initiated by first breaking at the hips and sitting back and down, not by breaking at the knees and pushing your knees forward as you descend.
These weight training exercises are listed in no particular order. Unfortunately there are many other weight training exercises that are performed on a routine basis by many lifters that are also useless and dangerous. Those listed above just so happen to be the worst. If a weight training exercise causes pain, you should always avoid it. If a weight training exercise is supposed to target a certain muscle group in isolation and requires you to use extremely light weights it is usually best avoided. The exception to this rule would be prehab and rehab type exercises such as external rotation exercises for the rotator cuff.
Train hard, train smart and focus on the big, basic, compound weight training exercises and you will build muscle fast.
For More Information Visit: Muscle Gaining Secrets
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The holidays are approaching with Christmas leading the way followed by New Years not too far behind. During this time of joy and happiness unfortunately most people, including some of us bodybuilders, tend to forget about their bodybuilding workouts and nutrition plans. If thoughts of dumping your fitness and bodybuilding program have crossed your mind, allow me to remind you that this road only leads to a physique that could be used as a ‘Before’ picture on the latest fat burner ads.
However, what if I told you that with some planning ahead you can have your cake and eat it too? I promise you that if you practice self discipline and follow all of the tactics discussed below, your fat gain during the Holidays will be minimized, and provided that you train hard, even if you use my bodybuilding holiday routine described below, you will come out with new muscle that you did not have before.
Bodybuilding Tips & Advice For Staying Fit During The Holidays
There are some key steps that need to be followed in order to stay fit during the Holidays. Follow the steps below and I guarantee you that come New Year, losing weight will not be on your list of resolutions:
1. Plan Ahead, Be Organized.
Plan your bodybuilding workout days one full week ahead. Because of the amounts of get-togethers and days that the gym may be closed, it is best if you decide a week ahead which days you will be attending the gym. Simply take out your calendar and schedule your workouts and even write down at what times these will be performed. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.
2. Get Your Workouts In Early:
Workout as early as possible, preferably first thing in the morning. If your schedule is really hectic, I would advise waking up early and getting the training done, if possible, right before you go to work.
If this is not possible, then try doing it at lunch time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.
3 . Hugo’s Holiday Abbreviated Bodybuilding Routine ( See Below For Full Routine)
If you feel that you really cannot dedicate more than 3 days a week to your training, then just try out my Abbreviated Bodybuilding Holiday Routine shown below. The routine is designed for a serious natural bodybuilder that wants maximum muscle along with definition and is willing to train 3 days a week for 75 minutes. Not everybody is trying to look like a bodybuilder , if your just looking to tone up , then just cut 1 set for all the exercises listed and this will bring down your gym time by around 15-20 minutes so each workout will be around 55 minutes long or so. So less than 3 hours in total out of your entire week.
4. Planning Your Diet Cheat Days:
Plan Your Cheat Days Wisely. I have to say that I am an expert at this one. Reason for this is because Thanksgiving is on the 24th, my birthday is on December 5th, my anniversary on December 17th, Christmas on the 25th and New Year’s on the 31.
So those are my cheat days. My advice is to attempt to space cheat days with at least 5-6 days in between, 6 being the better choice.
5. Eating Cheat Meals Wisely:
Eat your cheat meals wisely. When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal.
Also, try to not stuff yourself. Instead allocate six hours of cheating per cheat day and instead of having just one huge binge meal that prevents you from even being able to walk after you are done, have 3 smaller meals instead; one every 90 minutes. Take around 30 minutes to savor and make sure that after you are done with each meal you feel like you have a bit of room left. The best strategy is to eat until you are comfortably full.
After your cheat period, go back on your regular diet.
6. Workout Before Cheating:
Before a cheat period it is great to have a tough workout first in order to minimize fat gain and maximize muscle gain. Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.
7. Supplementing Before Cheating:
Take some 200mcg of Chromium Picolinate and 300 mg of Alpha Lipoic Acid at the beginning of your cheat period. These supplements help increase your cell’s ability to accept insulin and thus assimilate the extra carbohydrates better. As a matter of fact, increasing insulin sensitivity is one of the reasons why I like to have a big workout prior to the cheat period.
In addition, you can also take some Nitric Oxide Boosters and creatine as well 30 minutes prior to the first cheat meal in order to take advantage of the extra carbohydrates and insulin spike.
Finally, a good thermogenic supplement like Labrada’s Charge ASF is a good idea as well since this will ensure that your appetite is kept under control.
8. Have Essential Fatty Acids:
Have some EFA’s with your cheat meal. Research indicates that some essential fats like the ones found in flaxseed oil or fish oils have anti-lipolitic properties. In other words, they inhibit some of the enzymes responsible for fat storage. Because of this, by taking these fats with your first cheat meal of your cheat period, you can minimize some of the damage. They also serve as a good natural appetite suppressant.
One tablespoon of Carlson Fish Oils or Spectrum Flaxseed Oil should do the trick. Capsules can be used but you would need 10-14 of them to equal a tablespoon of the liquid version.
9. Have Digestive Enzymes Prior To Your Cheat Meal:
Take some digestive enzymes prior to each one of your cheat meals. This will ensure maximum nutrient assimilation and will also help you avoid feelings of excessive fullness and indigestion. The best formula is a comprehensive enzyme formula with enzymes for proper digestion of carbohydrates, proteins and fats.
10. Have A Walk After The Cheat Period:
Three to five hours after the cheat period has ended, have a 30-45 minute walk. I’m not talking about anything strenuous; around 3 miles per hour is a good pace. Doing some cardiovascular activity after the cheat period has ended will start burning some of the carbohydrates that may still be lingering around. The more of these you burn, the less likelihood of storing body fat. If you cannot do this walk on the same day of the cheat period then try it on the morning after on an empty stomach.
Hugo’s Abbreviated 3 Days Per Week Routine
For the purpose of continued muscle growth and fat loss over the holidays, I have used the principles of cycling (the three training phases, loading, growth and active recovery) that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym.
This is a 3 day a week routine but don’t let that fool you, it’s a tough routine and will do more than just maintain you. The longest routine is the one from week three. It lasts around 75 minutes.
Loading Phase
WEEK #1
Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
Superset:
Incline Dumbbell Bench Press 3 sets (No Rest)
Wide Grip Pull-Ups To Front 3 sets (60 seconds)
Superset:
Upright Rows 2 sets (No Rest)
Bent Over Laterals 2 sets (60 seconds)
Superset:
Seated Incline Curls 2 sets (No Rest)
Triceps Dips 2 sets (60 seconds)
Giant-set:
Leg Extensions 3 sets (No Rest)
Leg Curls 3 sets (No Rest)
Squats (Wide Stance) 3 sets (No Rest)
Calf Raises3 sets (60 seconds)
WEEK #2
Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
Superset:
Incline Dumbbell Bench Press 4 sets (No Rest)
Wide Grip Pull-Ups To Front 4sets (60 seconds)
Superset:
Upright Rows 2 sets (No Rest)
Bent Over Laterals 2 sets (60 seconds)
Superset:
Seated Incline Curls 3sets (No Rest)
Triceps Dips 3 sets (60 seconds)
Giant-set:
Leg Extensions 4 sets (No Rest)
Leg Curls 4 sets (No Rest)
Squats (Wide Stance) 4 sets (No Rest)
Calf Raises 4 sets (60 seconds)
WEEK #3
Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
Superset:
Incline Dumbbell Bench Press 5sets (No Rest)
Wide Grip Pull-ups To Front 5sets (60 seconds)
Superset:
Upright Rows 3 sets (No Rest)
Bent Over Laterals 3 sets (60 seconds)
Superset:
Seated Incline Curls 3 sets (No Rest)
Triceps Dips 3 sets (60 seconds)
Giant-set:
Lunges 5 sets (No Rest)
Leg Curls 5 sets (No Rest)
Squats (Wide Stance) 5 sets (No Rest)
Calf Raises 5 sets (60 seconds)
Growth Phase
Weeks 4-6:
Mon (10-12 reps), Wed (8-10 reps), Fri (6-8 reps)
Modified Superset:
Incline Bench Press 3 sets (Rest 90 seconds)
Chin-ups (Palms facing you) 3sets (Rest 90 seconds)
Modified Giant-set:
Rear Delt Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds)
E-Z Curls 2 sets (Rest 45 seconds)
Close Grip Bench Press 2 sets (Rest 45 seconds)
Modified Giant-set:
Lunges (press with ball of foot) 3 sets (Rest 60 seconds)
Leg Curls (Toes Out) 3 sets (Rest 60 seconds)
Squats or Leg Press 3 sets (Rest 60 seconds)
Calf Raises 3 sets (Rest 60 seconds)
Active Recovery Phase
After Week 6:
Two full-body workouts a week; a routine similar to the Growth Phase (above) performed only on Mondays and Thursdays with two sets per exercise, each set consisting of 13-15 repetitions.
Also, do 20-30 minutes of cardio, first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total day of rest.
Holiday Bodybuilding Supplements Recommendation Summary
Below is a summary of the bodybuilding supplements you should be taking throughout the Holiday season:
Good Supplements To Take Prior To A Cheat Meal Period
- 200 mcg Chromium Picolinate
- 300 mg Alpha Lipoic Acid
- Nitric Oxide Booster/Creatine Product Such As Labrada’s Labrada ReCharge
- Digestive Enzymes
- Essential Fats such as Flax or Fish Oils
- Thermogenic/Appetite Suppressing Supplement like Labrada Charge Ephedra Free
Additional Basic Supplements
- Comprehensive Multiple Vitamins and Mineral Formula (should go without saying)
- Meal Replacement Packets or Protein Supplements to be used whenever not able to consume a real meal.
- 1 gram of vitamin C at Meals 1, 3 and 5. Extra vitamin C not only may help lower cortisol levels but also keeps immunity high during this period where most people catch colds.
Holiday Bodybuilding Dieting For Non-Cheat Days
Please take a look at the diet below so that you have an idea of what your bodybuilding diet during your “non-cheat days” should consist of:
Sample Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet like Labrada’s Lean Body mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2 but without flaxseed oil.
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
2 scoops of slow released proteins like Pro V60 and 1 tablespoon of Flaxseed Oil
Sample Bodybuilding Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet like Labrada’s Lean Body for Her mixed with water or a protein powder (with around 25-30 grams of protein) mixed with 25-30 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2 but no flaxseed oil.
Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
1 scoop of slow released proteins like Pro V60 and 1/2 tablespoon of Flaxseed Oil
Conclusion
Try out the tips and workout above, and provided that you follow a good diet along with it just limiting yourself to cheat meals on Christmas day and New Years Eve, you should avoid the catastrophic effects that the holidays leave behind in moat people. As a matter of fact, you should look better!
Best of Health and Happy Holidays!
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Author Bio
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.
For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
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Training the body to put on more muscle size is really tough business – and there is no way to get around it. If you get to see the photographs of the champion bodybuilders working out (an actual workout, not an easy “staged” photo shoot as some magazines employ) you will quickly notice one primary thing – these people look like they are in pain. And they are. It is hard work to add more muscle! For a good example of the intensity involved to add and shape the muscles of the human body, rent the movie Pumping Iron from your local video store.
Look at the process of putting on muscle mass from a conceptual basis – you are trying to take up more space here on planet earth, and that is not an easy task. If it were, everyone would be running around with a fantastic physique. But it is painful to train at the level required to build more muscle mass. Pain is the guardian of great bodies! The ability to handle pain is crucial if you want to carve out some muscle mass. This translates into intensity. You have to be willing to work out at a highly intense level to add muscular body size.
There are many differences between champion bodybuilders. They have different theories on what time to lift, how much, how often, and what to eat. But one thing that the top ten bodybuilders, the really big guys, have in common is a strong work ethic when they step into the gym. They may take it easy all day and not appear to be hardcore workers on their day off, but when they step into the gym they really get down to the heart of the matter. They enter another world – a new zone, a fourth dimension. They are all serious business when it comes to the core workout. A strong work ethic is a key factor in making noticeable changes in the body.
There is no way around it – if you want to get big you will have to work hard. You will have to use your mind as well as your body to make it i happen. In fact it is the mind that forces the body to move ahead when the going gets tough. The mind has to be willing to accept the pain that intense training produces. It also has to coax the body through those grueling workouts in order to build muscular body mass.
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Pre & Post Workout Nutrition – Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.
Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” – so to speak – where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.
To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.
A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!
Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:
“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis…”
Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.
Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.
So what’s the latest word?
The place to discover cutting edge research on a topic is to attend conferences where researchers present their most recent findings. This is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication.
Each year, I attend various scientific conferences that apply to my interests, research, and business. This year I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a relatively new organization and this was their third conference to date.*
A session on the role of nutrition in exercise and recovery was particularly interesting. One standout study**, “Effects of protein and carbohydrate on anabolic responses to resistance training” looked at the effects of carbs, creatine, and whey – taken alone and in different combinations – on LBM and/or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients. This study also confirmed that these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day. I don’t think that comes as a big surprise to most people “in the know” about such things, but it’s good to see it confirmed under controlled conditions.
The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it’s vital to consume a combination of fast-acting carbs and protein during the workout “window.”
Here’s what I recommend: mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.
To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can “roll your own” of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself.
As you can see, I don’t use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because – while focusing on such minutiae would make me look smart – it probably won’t have any effects on you. Following the K.I.S.S. (“Keep It Simple, Stupid”) system works best here. The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don’t see the need for that either. I doubt there are any real benefits to it, but more research is needed there.
This isn’t a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren’t up to snuff, this pre- and post-workout drink won’t make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it’s not rocket science, so don’t make it any more complicated then it needs to be.
Find out more at Bodybuilding Revealed
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Everywhere you go people are looking for ‘energy‘. Have you been seduced by the ads promising “such and such” beverage will “give you wings”, or by stores offering sky-high cups of coffee. Where do you go for your fix? And is it really a fix at all? Or just a patch that leads to an inevitable crash and burn?
In reality, the “energy” we’re chasing is simply mental alertness.
And it’s no secret that coffee and cigarettes contain drugs that
stimulate your brain, giving you the mental alertness we mistakenly call ‘energy’.
If you are searching a better way of living, a life that doesn’t
depend on chemicals – literally, drugs! – to keep you awake and
motivated, if you are tired of being tired, then being wired, and
then being tired again, then set the coffee cup down, step away
from the supersized Diet Cokes, and turn to holistic living.
There are better, healthier ways to achieve higher levels of
physical and mental energy.
Here are 3 tips to get more energy, naturally.
1) Exercise
It doesn’t matter what time you exercise, just be consistent. Fit
it in based on your schedule and personality. If you have to do it
first thing when you wake up, just do it. Don’t even let yourself
think about it. Just get started.
A lot of people think too much about their plan. That’s why
Turbulence Training works for so many people…they don’t have to think, they just follow the workouts and get done fast.
Focus on intense strength training for 20 minutes followed by a
brief interval training session to boost your metabolism all day
long.
Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, resulting in mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.
2) Eat smaller, more frequent meals.
Skip the cycle of starving and feasting characterized by no
breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.
Research shows that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.
Do not skip breakfast and rely on a coffee to get you through the
day. Got no time? C’mon! You’re an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You’re not in high school anymore. No excuses!
3) Eat only whole, natural foods, such as fruits, vegetables, organic proteins, raw nuts (not roasted in oil), Green Tea, water.
Trying to run on processed foods is a recipe for an energetic
disaster. Stick to whole, natural foods during the day, snacking
rather than binging on big meals, and you’ll never feel like dozing off.
If a food is from a bag or a box, it doesn’t deserve a place in your
nutrition plan. Avoid all added sugars. Surely, you’re already
sweet enough!
Bonus Tip! Take mini-breaks during the day to work on your mobility.
Work environments zap our ‘energy’. From poor posture, to
eye-strain from computer screens, your office, cubicle, and car
seat will suck the life out of you.
According to Men’s Health magazine…
“British researchers recently found that when people exercised
during their workday — regardless of the duration or intensity of the movement — they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.”
Daily exercise breaks are essential to not only boost energy, but
mobility. Each day, as your computer sucks you into its visual
vortex, your upper body becomes rounded forward and tense. You need to reverse that movement. Here’s how…
Stickup
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times. Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every 60-90 minutes.
In addition, get outside into natural light whenever possible.
For a complete exercise and nutrition plan to help you burn fat,
sculpt your body, and give you all-day energy, get started with
Related Posts
Using the resistance bands to sculpt the body, one can conveniently select the different phases or levels of the resistance in order to meet the body shaping or fitness goals. As per the experts, if one spends about 10 to 20 minutes and thrice a week using these resistance bands, the users will surely increase their overall body endurance and flexibility levels. As you work out you are working the muscles against resistance, thus the muscles develop tears in the muscle tissue.
Using a resistance training band to build muscle or lose weight is not a new concept. Elastic resistance exercises, such as the use of elastic tubing equipment, has been used for almost a century. It originally was used as a fitness technique, but eventually progressed to be used as a rehabilitation device. Today it is used commonly in both fitness and rehabilitation facilities around the world. Personal trainers are now supplementing their clients free weight workouts with resistance training bands, orthopedic surgeons, physical therapists and chiropractors are some of the professions that have seen the benefits of recommending users to take look at this system.
As you work out you are working the muscles against resistance, thus the muscles develop tears in the muscle tissue. Resistance bands serve as a revolutionary gym device that is responsible for taking due care of the multiple body parts at the same moment. Also, with the help of these useful Bodylastics resistance bands, intensity and frequency can be added and the user will certainly strengthen the body and build great muscles.
Fitness professionals 3 reasons why you should purchase a Bodylastic home gym system.
- They are Safe. With respect to Stafon Johnson of the USC Trojans, I don’t have to go into much details on the horrific bench pressing accident that happened. With resistance band exercises there is no need for a spotter and the elastic cords are durable and won’t break.
- You get a fast and complete Workout. With resistance band exercises you can perform over 140 unique gym exercises, targeting specific body parts with different amounts of tension without having to change out plates.
- 6-week Visible Guarantee. Bodylastics says in their Terms of Services that if you follow the suggested program routines and frequency for 6 weeks – they will guarantee that someone you know will confirm your progress. So if after 6 weeks someone you know does not notice that you are looking different then you can sent the exercise bands back for a refund of the purchase price.
What do personal trainers use to train themselves? Click here to find out..
