  |
 |
      |
|
|
|
|
|
Getting Large & In Charge
Getting large and in charge is matter of adopting specific nutrition, training and life style habits necessary to accomplish your mission. First you must decide if you are willing to do the things necessary to make positive changes. Are you willing to consistently apply your best effort? Are you willing to make sacrifices to reach your goals? If the answers are no then you must go back to square one and reconsider your goals. If yes then I will arm you with the tools you need to succeed below and we are in business. Eat Big to be BIG To be big you must eat big and continue to eat big not only to stay where you are, but to gradually improve your size and strength. Training must be consistent and intense while the amount of work must be determined by your ability to recover; not your ability to tolerate. Lastly you must conduct a life style that will allow for maximal recovery- regular sleep patterns, manageable stress and 0 substance abuse. You will find everything you need to succeed within this site, but it will be up to you to take ACTION! It is difficult to find information about gaining lean muscle mass due to the overwhelming emphasis placed on fat loss related efforts. We are not focused on the waist line in this article, but you will not “get fat” by following this routine. Often times the first question I hear out of a client’s mouth is” if I eat this much will I get fat?” I answer as follows- if you consume the quality food choices that I recommend and train frequently then you will not gain any significant level of body fat. Perhaps your water weight will increase as it should within the first couple of weeks, but this does not mean you are adding adipose tissue. The first important mental step you must take is to put the body fat issue to rest before you begin your efforts. Do not use it as an excuse to miss meals or cop out on what you are doing. Those of you who are walking the Richard Simmons line of “muscle is bad”- go elsewhere this article is not for you. Focus- One thing at a time I correspond by email with thousands of people and have found that those who focus on one specific set of goals at a time earn the results in the long run. Quite simply rotate the emphasis of your training and nutrition program accordingly and have all of your efforts going in one direction during each given phase. This produces the best results and enables you to stay focused 100% on the goal at hand. Training
I am not going to reinvent the wheel with all of my training terminology. Read the training baseline article and you will have a complete understanding of all terminology needed to complete this routine. Furthermore video exercise clips are available for all of the exercises listed in the program. Do not improvise my switching exercises unless you have an injury that causes a restriction. Learn how to use the proper form and embrace new movements which will lead to growth. A well known key to gaining muscle- NO CARDIO. Steady state cardio has no place in a mass phase. No you are not going to die from a lack of cardiac stimulation. Yes there are studies that prove that rigorous weight training is just as good as any other exercise venue for hearth health. Avoid cardio like the plague, feel free to play sports and do your daily activities, but do not make any extra effort to do any kind of aerobic activity. Intensity= Results Make the most of your time in the gym by separating your social interactions from time to devoted to training. A small increase in intensity can result in a big pay off. Small incremental improvements in strength add up quickly over a short period of time and yield greater gains in muscular size. Nutrition As stated earlier you must eat big to get big, but to take this a step further you must consume the right food choices to earn the best results. Three keys to success in this area:
Many trainees start out with good intentions in this area, but are just not able to get the job done. You must make it a priority to eat well and often, but it does not have to take over your life. If you do not have anyone cooking for you then you must prepare food in advance. Those individuals who are not willing to take a couple hours one time per week to cook food for the week are not dedicated to success. Many complain that they are simply not hungry for all of the meals. Over time your body will build an appetite for the frequent feedings if you are consistent. At first start with small frequent feedings and gradually increase the size of the meals as needed. Power Snacks I do not advocate sitting down 6 or 7 times per day to eat, three square will do with quality snacks and supplements in between. Bars are overrated in this category, but MRPs such as UltraSize with an additional fiber supplement are a great snack. I take the time to make a large batch of ultra size pancakes each week well in advance of when they are needed. These flap jacks are the most protein dense items on the planet; you can see the simple recipes for pancakes, cookies and more here. Deluxe mixed nuts (no peanuts) are a very portable solution; readily available just about any where. In no way do I want to make nutrition a complicated element of this program. We will minimize number crunching, but you need to have a rough idea of what you are consuming. Shoot for at least 1g of protein per pound of body weight and gradually build up to 1.5 grams per pound of body weight. Consume 40% protein, 30% carbs and 30% good fats. If you feel you are carb sensitive pack most of your carbs post workout and reduce to 20% carb and shift the remaining 10% to protein and fats. An excel spreadsheet you can use to calculate all relevant numbers is available with the 100% fitness solution e book- a great resource for any trainee no matter what the goals. Food choices come down to a few simple rules. Avoid items in cans, plastic raps, boxes etc- these are processed foods stripped of fiber and other essential nutrients. Focus on animal protein sources, fruits, vegetables and good fat sources. Most have a hard time differentiating fats due to the high level of misinformation presented by the media and so called “experts” Avoid fried choices, refined foods and low fat foods. Consume several table spoons of extra virgin olive oil, raw nuts and full fat dairy products such as butter. For nutrition information read the nutrition baseline article. Pre and Post Workout Nutrition Before and after training you have the best opportunity to kick start growth by providing muscles with the raw material needed for growth and repair. However many overlook the need to send the brain positive messages essential for hormonal release which ultimately plays a heavy role in muscular growth. Flooding the blood stream pre and post workout with specific “ready to use” amino acids protects lean body mass from being mobilized as fuel and signals to the brain that it is necessary to promote muscular growth. Is the science behind this characterization this simple? No, but it will work for the purposes of this article. Read the interview with Dr. Serrano on this topic for more clarification. 100% MR and Muscle Synthesis provide the amino acid fuel the body prefers by combining superior ingredients and technology. No other products on the market can accomplish this despite their claims and the proof lies within the customer testimonials I have collected over the years. Quite simply you get what you pay for and these two are the top of the line at a small cost of a few bucks per session. Decide what your results are worth to you and make an investment in a few proven supplements before wasting your money on tasty cakes and other needless items. Consume your post workout supplements immediately following workouts and wait 30-45 minutes before having a whey based protein shake and some carbs. An hour or so following your shake should be your largest meal of the day containing ample fats, proteins and carbs. Use this information to your advantage and you will grow BIG time. As always let me know how I can be of help in any way. Please Submit a question to SCOTT
LEGAL DISCLAIMER |
||||||||
 |
