“Arrrgghhhhh” the sound you yell after your last rep. “KABOOOOMM” The dumbbells slamming against the floor. Your exhausted. Just hit a new max, pushed yourself way beyond the point of no return. You drank your pre-workout drink and your sweating, “WOOOOOO”.
Just a typical wednesday morning.
Yo Bro Your Lifts Are Sick, How Many Reps Do You Do?
When you look in the mirror you probably think your a real macho tomato. People checking you out. Copying your style and doing your exercies. Right, right. YEA BOY!!!! You know you do. I bet you pick stuff up and put them back down with ease.
It’s all good, I’m not hating. Thats how I feel about myself.
But heres the facts jack. Just cause your lifting big and making waves in the kiddy pool don’t mean your rocking the boat. Let’s cut the b.s. and get down to the nitty gritty.
I Like To Make The Muscles, Look At My Muscles
Ok, Charlie Horse. I got news for you. First of all your legs, don’t match your upper body but, thats a whole different topic I’m not even going to touch here. What I’m trying to say is something ain’t right. Why do you keep training all the time and nothing ever changes. The weight never goes up. And you never build muscle. But you wiggle around the weight room like Yo, Bro.
I’ll tell you why, your acting like a sissy girl.
My Girlfriend Lifts Harder Than You Plus She Eats Like A Boss!
Wipe the tear from your cheek before someone sees it. It’s ok. I know you just watered up. Truth hurts. The first step is admitting. We can get over this together. But, honestly my chick pushes weight like a pro, why are you still putzing around?
So What Does All This Have To Do With Apples and Oranges?
Lift big, eat big and boom you will magically just pop up like the Michelin Man. Yea right. You might pop up like the Pillsbury Dough Boy. Of course, you need to lift big. And yes you need to eat big. But that doesn’t mean go in the gym, load up the bar, throw the weight around like a hooker giving a sloppy you know what, go home and cram crap in your mouth expecting your muscles to just say “WOOHOO This is fun, lets grow baby!”.
No, no, no!
Lets consider some key points.
- Lifting big doesn’t mean picking up as much weight as you can without any regard for form. What lifting big means is utilize heavy compound lifts (you know things like below parallel squats or bent over parallel rows) that involve large groups of muscles. It also means keep true to the form and push yourself to as far as you can go before breaking the form.
- Eating big doesn’t mean shoving every potato, tomato, cookie, cracker, fry, fruit, burger, steak, and what ever else in your mouth. It means get enough nutrition for your body and for your sport in order to replenish the muscles with good nutrients. What I’m saying is understand what the hell a macro is. Figure out your macros. Then put together a plan that gives you enough, in this case a plan that would create a surplus, and eat GOOD HEALTHY FOODS.
From One Bro to Another
Remember in order to grow you need to create a caloric surplus. In order to utilize that caloric surplus you gotta expend the energy to replenish. My training is made up mostly of heavy compound lifts 3 to 4 times a week. My goal is to build the utmost strength and muscle I can. For a while I struggled with any improvement in my physique. My strength also didn’t change. I took the time to research what made sense and applied my knowledge to find what works best for me.
I have found throughout time and effort that my body responds well to heavy compound lifts and a high level of intensity. I also found that my body responds well to large amounts of food spread out through the day. Usually 5 to 6 meals. Obviously in my efforts to gain more size and strength I will need to keep reevaluating my plan and changing it to keep up with growth.
Here are some tips that helped me. Hopefully they help you.
- Eat a meal at minimum of 1 hour before lifting that includes protein and carbs.
- Become friends with BCAA’s, Creatine, as well as Glutamine.
- 15 – 30 minutes immediately after working out consume protein and simple carbs.
- 1 hour later eat another solid meal.
- Eat every 3 hours.
- Research, research, research, and experiment.
By learning as much as we can from as many people as possible we can develop our own strategies for success while on our fitness and personal journey.
Stay hungry my friends and TRAIN HARD!!!