Weight Training

Incremental Adjustments for Weight Training by Morris Mendez

The "magic" in weight training, the factor that allows the use of iron to increase muscle size, is positive incremental adjustment. The body responds to each new and difficult challenge by building itself back up just a bit more with each successive challenge (provided correct nutrition is followed). For example, if you were to curl 70 pounds for five repetitions then the body would respond by making the muscles strong enough and large enough to handle that weight fairly easily. The five repetitions which were difficult at the initial stage would be easier to lift after a few training sessions.
If you increased your repetition range to 10 the body would respond again by adding a little more strength and size to overcome the new stimulation of the added weight. This would continue until you began to get into the area of diminishing returns (for the upper body this generally occurs around 12 to 15 repetitions; for the lower body it generally takes effect beyond 20 repetitions. Occasionally a high-rep workout acts like a "shock" routine, but results are usually shortlived beyond a couple of workouts). At the point of diminishing returns it is better to increase the amount of the weight rather than the repetition count.
If you were to stay at the 70-pound weight for 10 repetitions indefinitely, your body would cease to respond with new muscular growth. It would provide only what is necessary to get the job done and no more. The same principle applies to free-hand workouts - a very minimal amount of gain would accompany each similar workout - only enough to hold the muscle and strength in a static state. When you want to move ahead, you have to present the body with a reason to do so - a new and more difficult challenge. The increase in the amount of weight used will provide that challenge. In this example the amount on the barbell for curls would be increased to perhaps 80 pounds.

You would not be able to get as many repetitions with the new and heavier weight in the beginning, but once your body spent some time working with the heavier weight it would again respond with new strength and muscle size so that your progression would again be evident. The muscle-building formula is quite simple: The progressive increase in the amount of poundage used in a training program is shortly followed by a progressive increase in the strength of the body and then the size of the muscle, provided sufficient rest and nutrition are obtained.
This formula provides exactly what you want, real muscle size. There are no super "shortcuts" to become massive - there is only the simple application of this formula. With constant application it will bring about a real change in your body size - massive muscularity.
Power bodybuilder and natural champion Brooks Kubik points out that "the key to any successful training program for an advanced man is progression. To continue to add size and strength to an already well-developed body, you need to continue to increase your ability in the bench press, the squat, and the deadlift. If you stagnate - if you become satisfied with your current lifts - you can kiss your gaining days goodbye. To get big you have to train heavy. To get bigger, you have to train heavier. It is really that simple."
This is a simple but powerful formula. Too often the only problem some people make in their weight-training program is getting away from this formula. Even professionals can make the mistake of moving away from the all-important basics of correct training. Rich Gaspari recently told Porter Cottrell that he had made the mistake of not controlling the weight in his back-training exercises and had lost some of his back development due to that factor. Learn the basics of bodybuilding, and stick with them. Don't make the mistake of getting too fancy. The fancy moves and tricks won't put near as much muscle mass on your body as will the basic movements and adherence to the basic principles.
Easy on Paper
Use of positive incremental adjustment is easy on paper but more difficult in the gym. It is hard to use heavier weight - it usually hurts more. But it also pays off more. Positive incremental adjustment is quite necessary to move forward. Lee Haney says, "Forget the 'secrets' offering you an easy life in the gym; if you want to make it in bodybuilding you've got to be prepared to sweat blood." So push yourself to slowly climb "up the rack" of weights and use progressively more heavy weights. The use of heavy iron brings about heavy muscularity. Big John Caldarelli (5'10", 300 lbs., 22-inch arms, bench press 600+ pounds., squat 900 lbs.) says, "For me the greatest indication of a size gain is a strength gain, whether for weight or reps. If I do something in the gym that I've never done before, I know I've gained muscle mass."
Building a big body is not easy. It takes high intensity and heavy weights to force your muscles to a new level of size development. But it can be done if you are willing to pay the price in pain.

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Repetition Range and Training Approach

Repetition Range and Training Approach by Morris Mendez

One of the most hotly debated topics is the repetition range necessary to build muscular body size. In one corner is the group that argues for lower repetitions and heavier weights. Opponents counter with the opposite - lighter weights and higher repetitions. Which is right? Actually, both are correct. Both styles, the powerlifting style (lower reps, heavier weights, intense action) and the pump style (higher repetitions, lighter weights, deliberate action) have been used by various individuals to achieve a more massively muscular body.
Lee Haney, eight-time Mr. Olympia, believed that powerlifting movements were essential for building a bigger and more massively muscular body. He defined the repetition range for the mass-building workout falling between five and seven repetitions. Although Lee used higher repetition ranges for rhythmic work, he went with the lower repetition range and heavier weight when he wanted to pack on massive muscle size. Another Olympia winner, Franco Columbu, also favored a lower repetition range with heavier weights. On the other hand, Arnold Schwarzenegger, a multi-Mr. Olympia winner, favored the pump style workout most of the time, with a higher repetition range (8 to 12 repetitions). It should be noted, however, that Arnold built a lot of his initial mass with heavier weights. He did spend some initial training time powerlifting and working with lower repetition ranges.
If you do any research at all, you will find that most of the top bodybuilders, the guys who have the size, used the power bodybuilding approach to build their initial mass. For instance, Dave Fisher believes that there is a definite relationship between how strong he is and how big his muscles are. "The stronger I get, the bigger I get so if I want to make a muscle bigger I have to make it stronger too. For this reason I have devoted much of my career to heavy powerlifting style training on basic exercises like squats, deadlifts, and bench presses."

Researchers continue to study this area to determine the best range for building the various aspects of physique training (strength, size, speed, endurance). One recent article noted that "strength researchers have found reps in the 1 to 5 range maximally increase strength with minimal gains in muscle mass, and reps in the 6 to 15 range maximally increase strength through muscle mass gains."
To build solid muscle mass both styles of training need to be employed. There is no law that says you have to use one or the other exclusively. In fact it is best to experiment with both to see which one your body responds to. You need both styles to build a body that is both massively muscular and massively strong. The two assist each other. Used together they create a synergistic effect, (making the combined effort better than the individual parts). Further, variation also plays a part in the best training programs. It is not wise to stick with the same program all of the time. Trainer Dr. Ken Leistner points out that "like everything else, the body adapts… The best advice I can give to any hardgainer, any trainee for that matter, is do what you enjoy, do what seems to bring results . . . it all works under the right circumstances and it makes no sense to nay say any of it."

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What to Eat Part 2

What to Eat, Part 2 by Morris Mendez

Fats
You need to gain muscle size as opposed to mere body size (which is usually a marbling of fat and muscle). In accordance with this concept, you want to avoid fat, however, some fat intake is necessary and even vital for the correct functioning of the human body. Fat plays some vital roles in maintaining the physique at optimum levels. The problem with fat is that it is very dense in calories and easily digested and added to the body. For example, protein and carbohydrates contain 4 calories per gram; fat contains 9 calories per gram. What does this mean? It translates into the fact that fat contains 225 percent more calories per gram than either protein or carbohydrates! You want to be careful about how much fat you are getting in your diet because a little goes a long way, especially when you realize that the diet of the average person contains far too much fat. In 1860, fat contributed to 25 percent of the calories consumed in an average person's diet. Today that figure has escalated to the point where 39 percent of the average person's caloric intake comes from fat.
How much fat should you allow in your muscle-building diet? Certainly not 39 percent, or even 25 percent. But you don't need to be as tight about fat as a person who is getting lean or preparing for a bodybuilding contest. A good range would be around 10 to 15 percent of total calories consumed.
The diet of the average person consists of about 39 percent fat. The fat intake should be around 10 to 15 percent fat, from quality fat sources.

What type of fat sources should be utilized in your diet program? The best sources are omega-3 fats, a fish oil that has been found to benefit to the heart. Olive oil and canola oil are also acceptable in moderation.
There are two dietary essential fatty acids (EFAs) and they are not primarily energy-burning fuels like most other dietary fat but are needed for growth and repair of cells. Of the two, linoleic acid is fairly abundant in the major oils we consume (corn and safflower are major sources), and we also have stored up a nice backup of linoleic acid in bodyfat triglycerides. But many of us are deficient in the other essential fatty acid - linolenic acid - and grocery stores have only one selection. You would have to consume a rather large amount of soy oil to bolster this EFA, but a minimal one tablespoon of flaxseed oil would handily fulfill your linolenic deficiency.
As you can see, all fats are not bad. A small amount of the good fats is necessary.

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What to Eat Part 1

What to Eat, Part 1 by Morris Mendez

Since the diet of the average person contains a high amount of sugar, highly refined processed carbohydrates, and fat, and none of this is recommended for a bodybuilding diet, what can you eat for muscle mass? "The secret of rapid weight gain is a high-protein, high-calorie diet," according to the king of muscle mass, Arnold Schwarzenegger. "Your body can effectively utilize only so much protein at a time: 30 to 50 grams seems to be the maximum amount. Eating six small meals a day (instead of three large ones) is the ideal way to pace your protein intake. Smaller amounts of food are handled more easily by the digestive system, and there is no danger of overstretching the stomach."
Since you should not get your caloric intake from sugars, highly processed refined carbohydrates, and fats, and since protein does not make up a major caloric count, where should you obtain the rest of the calories needed to fuel the changes in your body? The answer is complex carbohydrates.
Complex Carbohydrates
Complex carbohydrates are the ideal source for energy. They digest slowly and are absorbed slowly. The calories they contain are burned in an even, prolonged manner, which provides for a consistent release of the critical anabolic hormone insulin. Complex carbohydrates are ideal for the person who is trying to gain muscle mass.

The correct intake of simple sugars should be less than 20 to 30 percent of all carbohydrates and less than 10 percent of the total diet. The fuel source for building massive muscles should be complex carbohydrates.
What are the best sources of complex carbohydrates? The potato is one excellent source. The regular potato is great, and so is the sweet potato. (Make certain, though, that you are eating your sweet potato in a natural manner instead of from a can which is full of added sugar syrup.) Rice is another excellent source of complex carbohydrates. Cereals are excellent provided they are not the type with the added sugar. Oats are great, so is Cream of Wheat and Malt-O-Meal. Another excellent pair of cereals are Grape nuts and Shredded Wheat (biscuits or the bite-size version). Other fantastic sources of complex carbohydrates include the many varieties of beans, and the many varieties of pasta. Whole-grain breads are also good. The bulk of your eating should contain a combination of high-protein foods along with complex carbohydrates. Mix these two food types together often.
Also include a lot of fresh vegetables and fruit in your diet. These will keep you healthy and in the gym instead of at the doctor's office. The fiber that comes along with many of the complex carbohydrate foods will also be beneficial to your health. The healthier you are, the stronger your workouts will be and the quicker you will recover.

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The Push Pull Program

The Push-Pull Program - Sample Workout 4 by Morris Mendez

Another good workout cycle to use for making your muscles larger is the push-pull routine. This routine consists of performing all of the exercises that contain pushing movements on one day, and all of the exercises that contain pulling movements on another workout day. The concept behind this program is to totally focus all of your energy into either pushing or pulling, and then to give those muscles time off while your focus on the next workout is shifted. This workout has provided great results for many people. It can be beneficial when used in a size program where the focus and concentration on a certain area of the body needs to be narrow.
WORKOUT 4 - PUSH-PULL ROUTINE
Push Section
Low incline-bench presses - 3 to 4 sets, 6 to 12 rep range
Peck-dek machine - 3 sets, 6 to 12 rep range
Heavy dumbbell presses - 3 to 4 sets, 6 to 12 rep range
Cable lateral raises - 3 sets, 6 to 12 rep range
Cable pressdowns - 2 to 3 sets, 12 to 15 rep range
Triceps bench presses - 2 to 3 sets, 6 to 12 rep range
Squats - 2 sets, 10 to 20 rep range
Standing calf raises - 2 to 3 sets, 10 to 12 rep range
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Perform the push section, rest a couple of days, and then perform the pull section.
Pull Section
Chinups - 3 to 4 sets, to failure
One-arm T-bar rows - 3 sets, 6 to 12 rep range
Heavy barbell curls - 3 to 4 sets, 6 to 12 rep range
Reverse curls - 3 sets, 6 to 12 rep range
Stiff-leg deadlifts - 2 to 3 sets, 12 to 15 rep range
As with all of your training, make certain that you are getting enough quality protein and plenty of rest between workouts.

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Rest and Recuperation for Building Muscle by Morris Mendez

As you look over the difficulty of the heavy training required for putting on muscle mass you might have a tendency to become discouraged. But there is good news. All of the heavy-duty training that is necessary for more muscle mass also requires more rest and recuperation time. If you are training to get lean and mean, you rest less; if you are training for muscle mass, you rest more. The heavier weightlifting sessions require that the body be well rested. The body does not actually grow during heavy weightlifting; rather it is torn down. If you continually lifted heavy with no rest you would wreck your body in a hurry. Rest and recuperation are very important - vital elements of the mix for massive gains. Your body's basic time of growth occurs during sleep, so it makes sense to get a lot of sleep if you wish to maximize your growth potential. The more sleep the better, up to a point. Of course, not everyone's work schedule permits the best in a full night's sleep, but naps are also beneficial to keep the body fresh and growing.
In addition to allowing for abundant sleep time, some trainers point out the necessity of taking it easy when you are not lifting weights. This is particularly true if you have a difficult time gaining weight. Extra activities can drain your energy level and detract from the growth process. Taking it easy outside the gym is part of the program for gaining massive muscle size in a hurry. The more rest you have between training sessions the more rapidly you will make good progress.

One of the biggest threats to gaining muscle size is overtraining. Overtraining is just that -training over the limit of your body's ability to recuperate. Overtraining reverses your muscle growth and can cause injuries. Boredom is also a problem with overtraining. It is important to balance your training to avoid overtraining and yet get sufficient training time in to push the muscles to a new level of growth. This balance is a delicate item - it takes some work to achieve. The programs in this guide will help you balance your training so that the muscles are getting a full blast of iron yet enough time off to grow.
Should you engage in aerobic training during a size-training program? Generally, the less the better; however, there are a couple of great aerobic exercises you can use to keep the fat trimmed off and the muscles evident.

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Heavy Duty Power Workout

Heavy-Duty Power Workout - Sample Workout 5 by Morris Mendez

Power workouts are often a necessary training cycle for body size because strength is the base of size. Reg Park said, "If I wanted to have the best physique in the world, I would also have to be the strongest bodybuilder in the world . . . from then on I started to push the poundages ... at that time (after lifting heavy for quite some time) I was not only considered the best built bodybuilder in the world but the strongest." At the time, the director of the upcoming "Hercules film" took one look at Reg and said, "He is hercules" such had been the effect on his physique of all the heavy bodybuilding training he had done in the 10 to 12 years previously. Power bodybuilding is very effective for producing massive muscles. Samir Bannout believes in going heavy most of the time because it activates deep muscle fibers and produces greater muscle density. The heavy-duty power workout focuses on lifting very heavy weights for a low repetition range. This will increase the power and low-repetition strength of the body for future training cycles.
WORKOUT 5 - HEAVY-DUTY POWER ROUTINE
Bench presses - 3 to 4 sets, 3 to 5 rep range
Narrow dips, weighted - 2 sets, 3 to 5 rep range
Clean and jerks - 2 sets, 3 to 5 rep range
Triceps bench presses - 2 sets, 3 to 5 rep range
Heavy curls - 2 to 3 sets, 3 to 5 rep range
One-arm T-bar rows - 2 sets, 5 to 8 rep range
Leg presses - 2 to 3 sets, 5 to 8 rep range
Stiff-leg deadlifts - 2 to 3 sets, 3 to 5 rep range

This workout should be divided into two sections. You can divide the workout as you see fit. Make certain to take 2 or 3 days rest between each workout. Go quite a bit heavier in your workout poundage for each exercise but work into the heavier stuff. Work up to a point where the weights are so heavy that you cannot go beyond the listed repetition range. The heavy weights are very challenging so make very certain to include a lot of stretching before, during and after these workouts.
The heavy-duty power cycle is one that you should do every now and then to keep your power and strength high. Do not stay with this workout all of the time; simply use it for 2 or 3 months then move on to another type of size cycle.

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Athletes Need to Read Labels

Athletes Need to Read Labels by Morris Mendez

Labels provide a tremendous amount of important information. Most foods are now labeled, even those that are not in a package (the label is usually listed by the price in the store). The food label lists the amount of each ingredient in descending order. If a food is mostly water, it will list water as the first ingredient. Food labels also list the type of protein used. If you are considering buying protein powder for a protein drink, check the label to find out if the protein is what you want. Some manufacturers use the cheaper (and much lesser quality) soy protein instead of a milk, egg, or meat protein.
The highest amount of ingredients in a food item is listed first, the least amount is listed last. The determining factor is volume, the amount of a specific ingredient compared to the overall total. Another important part of the label is the amount of protein, carbohydrate, and fat grams. These nutrients are also listed on the label, along with the vitamin and mineral content. The amounts are generally listed for one serving. It is important to note what serving size is being used because the average serving size is for the average person, not a person trying to put on muscle mass. Check out the amount of protein, carbohydrates, and fat. Use the correct multiplier to get the correct percentage of each.
The multiplier is:
Protein - multiply by 4 for every gram.
Carbohydrates - multiply by 4 for every gram.
Fat - multiply by 9 for every gram.
The factor is the caloric count per gram. If you have a food item that has 28 grams of protein, 36 grams of carbohydrates, and 8 grams of fat, you would use the multiplier for each.
Protein - 28x4 = 112 calories from protein.
Carbohydrates - 36x4 = 144 calories from carbohydrates.
Fat - 8x9 = 72 calories from fat.
Total calories = 328
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This food item has 328 total calories. The 112 calories from the protein are divided by the overall total calorie count (328) and this lets you know that this food item is about 34 percent protein. The carbohydrates (144) are divided by the overall caloric count (328) to reveal that this food is about 44 percent carbohydrates. You can then obtain the fat percentage (72 divided by 328) which is about 22 percent, to get an overall picture of the food content. By using this method you can determine if a food is high in fat. You can also get a much clearer picture of the carbohydrate content by checking the label. The label will list total carbohydrates, then break them down by type. Under the carbohydrate listing it will note sugars (simple carbohydrates), carbohydrates from fiber (listed as soluble and insoluble) and "other" carbohydrates. The "other" carbohydrates are the good stuff - the complex carbohydrates that are best for your body. The sugar, fiber, and other carbohydrates will add up to the total listed for carbohydrates. The key point you want to focus on is the amount of "other" (complex) carbohydrates as opposed to the sugars.
The fibers are fine and benefit your health so the more the better. You want to eat food with more "other" (complex) carbohydrates as opposed to the sugars (except right after training when the intake of sugars is necessitated). So when you read labels don't just focus on the caloric count. Break the ingredients down into percentages and types to know what you are putting into your physique. Since diet plays such a large role in the control of the body, this is not an area that you can afford to skip or underestimate. Know exactly what goes into your body, when, and why. Eat for muscle size, not just body size.

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