Lately I have been getting a lot of questions about slowing down progress or stopping progress altogether. Those questions lately are from bodybuilders looking to gain extra muscular body weight but have an ectomorphic body type and / or have an extremely fast metabolism. In answering these questions for my column readers and coaching clients, I find that a clearer understanding of how the body establishes muscles is required. Although I have covered this in many places in the past, I will focus here on those with a fast metabolism.
Today, I received a question on a question and answer forum that I write for … from an athlete who is an ectomorph bodybuilder. The work you are doing is too much, especially when you use HIT theory. HIT is a high intensity workout that is very effective. Due to the intensity of the training, it should be brief and infrequent and not your garden variety, more is better.
In his training he performs 8 series until failure up to 3 times a week. Their diet consists mainly of egg whites, a protein bar, a protein serving such as chicken, turkey or steak accompanied by pasta or rice. Sometimes he mixed lunch with dinner, and dinner was usually very late. His progress was minimal and so he wrote to me asking if I could help.
This is what I wrote this morning in response to your question …
“My approach to training and eating is very simple. Stimulate growth in the least amount of time possible using minimal resources, stay out of the gym long enough to allow the body to not only compensate for the exhaustive effects of training, but to compensate for them. in excess. in putting on extra muscle for the next round … and last but not least … feeding your body according to its metabolic requirements …
What does all that mean to you?
First of all, (training) 2-3 times a week is too much for anyone! Every 4-5 days is reasonable to allow the process (muscle growth) to occur in most cases … at least initially.
8 exercises! Too! Why are you doing 8? Why not 10 or 7 … you see? There are many crossovers that are unnecessary … 3 – 4 exercises are enough, with approximately 5 being the limit if selected correctly … to go into the whole mix! Obviously, the deadlift will attract more resources than the concentration curls.
Eating … it all depends on your metabolic rate. I just had a phone client in town who trained and ate with me for a couple of days. Its dimensions are close to yours. In the past, he has had a more difficult time gaining muscle (muscular body weight), although his strength has increased by 400% and his body weight has increased by 20 pounds (very good progress). … This is what he learned …
1-The first revelation was the training! I redefined failure for him and because of that … in two workouts with me (yes, second workout only) he increased his leg press by 60 pounds and his pulldown went from 7 reps to 16 reps. He couldn’t believe how strong he was and the increase with the next workout!
2- The second revelation was what and how much he ate! This is a guy with a super fast metabolism. The body needs cement … FOOD. I’m a big fan of eating and not supplements or smoothies. High quality whole foods such as the organic variety. Whole eggs, beef, a little pork sometimes, fish, turkey, chicken, tuna, and fresh vegetables and good fats. I don’t like processed foods.
For breakfast I would have a 3 whole egg omelette with veggies including garlic and onion, whole cheese … ala Bill homemade fries sautéed in olive oil and bacon (yes, turkey or pork is fine).
For lunch it would be a triple decker solid albacore salad sandwich with tomato, whole cheese, regular mayo (I like Hellman’s) on the salad, wheat bread (sprouted wheat is best) on the triple decker …
A little imported cheese as a snack or a variety of nuts in the afternoon is a plus and for
dinner would be beef or salmon skewers … a baked potato with the skewers as they had a great variety of zucchini, onion, bell peppers, tomatoes, and garlic. I would marinate them in olive oil and spices.
At night there would be a variety of cheeses, nuts … healthy snacks etc and it always came with dinner.
In one day (the first day he said he felt full), although he was not used to eating this way, his energy levels were high (although he needed an extra nap), his workouts were strong, and he told me that he never had . eaten like that and had a hard time getting just 2000 calories in it. Well, I assured him that it was way above that level.
So this is what I suggest! I suggest that you take at least two weeks off or maybe three and allow your body to recover and recover. After that, go for a workout that includes some basic exercises. My High Intensity Powerbuilding (see my site) will work great for you with only 3 exercises per workout covered in variations of 2 basic workouts resting 4 to 7 days between them or if you choose to set your own (workout) … This is it. what is there to do.
I suggest choosing two workouts from the following exercises (I’ve given an example of a 4-set workout) and performing them once every 4-5 days. that is, Monday and Friday one week, Wednesday the next, then the third Monday and Friday and the fourth … only Wednesday. This works on most schedules and is sufficient time to recover at least initially.
Here are some suggestions … (remember to perform all your reps to failure … keeping them in the vicinity of 5-8, but don’t stop if less or more, just adjust them in the next workout … Except Dips as a superset. … can be 1 to 5 more or less)
Dumbbell or machine flies (incline or flat)
Sauce (add weight if necessary)
Lying French Press or Closed Grips
Leg Press (optional superset, see below)
OPTIONAL: Leg Press Calf Raise (in this case, use the same weight as the leg press weight, except hold each rep in the upper contracted position for 5 to 7 seconds before performing the next one)
Jersey or pulldown
Deadlift or partial deadlift
You can see this is only 4 sets per workout and all done to the finish. These GREAT exercises, as I call them, is where it begins and ends. As in my high intensity Powerbuilding, the focus is always on the back and legs, which are the basis of strength and therefore size. Of course, this is just an example exercise, but it is one with all the movements necessary to activate the body’s growth mechanism more efficiently.
Once you’ve put your … workout in place, be sure to back it up with the nutritional cement needed to build the house … without this, you won’t get the necessary strength and size gains. Eat when you can (as often as you can, too) and focus on quality nutrient-dense foods. Include whole foods in your diet. Eat and refrain from drinking your food. Since you are in a restaurant, you can contact the cooks and they will prepare whatever you want. (He worked in a restaurant).
(NOTE: the diet described above is for someone who is trying to gain and has a metabolism on the faster side; however … it supports the idea that discipline is needed to gain muscle weight just as it does for someone who must be disciplined in Your goal is to lose body fat. Always monitor the way you look in the mirror, so as not to accumulate too much fat, as you may gain fat along with muscle, but the goal is to gain very little fat and a lot of muscle . … adjust your calories according to your metabolism. The mirror never lies.)
As you get stronger, you can eventually divide the exercises or the like of 2 workouts into 3 workouts, leaving your workouts shorter with less depletion of your body’s resources and inserting an additional rest day in between.
… Keep it simple and stupid while following the theory of high intensity training.
Keep it intense, SHORT and infrequent! ”
(The above has been edited for easier reading)