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Bodybuilder/Lean Muscle Gain

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What is a bodybuilder?

Recreational bodybuilders make up a significant part of the fitness community. These individuals are trying to add muscle tissue while maintaining a lean physique. The goal of these trainees is to look and feel good. Do not mistake a recreational bodybuilder for one of the genetic freaks you see in the magazines. I would call those individuals "Pros". Quite frequently clients tell me "I want to be big, but not like one of those pro bodybuilders". I tell them it will not be a problem because the Pros have extraordinary recovery means, which are exclusive to their lifestyle. Recreational bodybuilding to me is about achieving your own desired look. Call it bodybuilding; call it whatever you want. Fortunately, smart work over a long period of time can create a fantastic physique.

Failing to Plan is Planning to Fail!

Too many trainees show up at the gym with a vague plan in mind. They have not prepared a proper training plan. Failing to plan is planning to fail in my book. A trainee must address the big picture while planning details for each workout in advance. Certain challenges must be built into every training session to solicit a beneficial bodily response. The challenges are components of a larger methodology of improvement. Common methodologies for improvement are intensity, density and volume. Intensity calls for higher exercise poundages; density requires more work to be done in less time, and volume is the strategic addition of work or sets over a period of time.

Performance is not necessarily a priority for a bodybuilder, because many trainees rely on the tear-the-muscle-down theory. Many bodybuilders are not worried about strength, because they are most interested in damaging muscle tissue in an effort to make it regenerate to a larger form. Higher rep ranges and total volumes of work are the most common methods used for gaining new muscle. This approach can work well for a period of time, but not forever. The body must be challenged in new ways to create a unique stimulus, which will bring on new muscle growth.

Have you stopped making PROGRESS?

A client (Tom) contacted me six months ago, because his training progress had come to a grinding halt. He was no longer gaining muscle despite his hard work. A quick look at his training log led me a to common conclusion. This trainee was overtraining and as a result he was actually regressing. His latest measurements revealed that he was losing muscle and gaining fat. His body was in a state of emergency. His quality of life was rapidly decreasing because of nagging injuries and a constant feeling of tiredness. His motivation was zapped and his training intensity was almost nonexistent. Tom was grossly overtrained. See my article about overtraining for more details.

Over time, Tom had gradually added sets to his workouts. He had reached a point where he was training 4 times a week for close to two hours each session. This is a sure fire way to fail. He indicated that his routines had changed when he came across a new program from a bodybuilding magazine. I explained that those workouts were not viable for the typical trainee, but designed for professional bodybuilders who have superior recovery means, which may be the result of several undesirable lifestyle choices. In actuality a person with above average recovery ability is not likely to make any progress with a standard fitness magazine training program because of the tendency of those routines to cause overtraining.

Have you entered the Overtraining Trap?

Overtraining is the most likely culprit for failure according to strength expert Ian King. I agree with his conclusion. Tom needed a new methodology to make new gains. We cut his workouts down significantly; he was in and out of the gym in about an hour and had more time to pursue other things in life. We focused on putting more effort into each set. With fewer sets to do per workout, Tom was able to get fired up for each bout with the weights. He applied a level of intensity he had not used since he began training years ago. Tom improved his training poundages each week and reacquired a higher level of strength. An unfamiliar stimulus was given to the nervous system. Many lifters fail to understand that one can gain muscle mass by challenging the body with gradually heavier poundages. I believe this strategy is superior for natural trainees in comparison to high volume approaches that often lead to overtraining.

Variety---don't enter the gym without it!

I put all of the exercises Tom had been using for years on the back burner in favor of new movements that would provide fresh stimuli. We rotated exercises every three weeks to maintain the variety needed for growth. The best training system or exercise for you is the one you are not currently doing. Variety is crucial!

Many important changes were made to Tom's training, but listing them all goes beyond the scope of this conversation. I can tell you how to boost your training through the roof. Together we can form a great plan customized for your individual needs.

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