There is a rather easy soloution and easy but also intense training programme which many have found to be very succsessful, why not try it out?...BULK UP
A common question raised is
Do you bulk up fast or stay lean while gaining size?...
Here are common questions and tips for
gaining muscle the right way!
How do I gain good quality muscle size for competition?"
Through high school and the past couple of years I have tried
different ways of putting on muscle size. I tried the conventional "bulking up",
and I also took the "staying lean" route in my off seasons between competitions.
I personally feel that with proper tracking of your nutrition and very intense
training, the best way to gain that muscle size and keep it for your
competition, would be to stay relatively lean and tight all year.
Staying Lean Year Round
If you are
very lean in the off season, when it comes to diet about 85% of the battle is
over. If your body fat is low, you will be stronger and more mentally prepared
to hit that shredded, ripped look. Also you will not have to diet as hard for a
long period of time which can take a negative toll on your lean muscle mass.
Also, from speaking with other top natural bodybuilders, staying leaner in the
off season causes you to be tighter all over including the trouble areas such as
the glutes and hamstrings. Ron Coleman said that he did not get his glutes
striated until one year of consistent dieting and staying lean. I believe now
that there are certain areas on our bodies that will not release the small
amounts of fat stored there unless we are lean for a very extended period of
time.
So how do we stay lean and tight and assure good quality muscle? Well
for starters you need to have the right diet. I would make sure you eat
small-medium sized meals every 2 - 2.5 hours. Each meal should contain a lean,
high quality protein source (25-50 grams, depending on your body weight), a
clean, low glycemic, complex carbohydrate source (approx. 50
grams), and a green fibrous vegetable. This is the time to write which foods you
eat in your journal to see how your body reacts to them. Remember you need to
learn what works for you to really start tapping in to your potential.
TRAINING
As far as training goes, overload that muscle with progressively
heavier and heavier weights. Give that muscle a new stimulus to adapt to by
growing. Try not to be in the gym for any longer than 1 hour and 15 minutes. I
would even strive to get an intense weight training session in as little as 45
minutes. If you find you are going over that mark try doing less sets but going
full intensity for each one... 6-8 reps have worked well for me in the past.
Again your body may be different so try 3-6, 4-8, 8-12, until you find what is
working best for your body.
Cardio? YES!!
You must make cardiovascular
exercise a part of your lifestyle. This will keep your metabolism cranking all
the time. It will allow you to eat more and stay leaner. It also helps your body
assimilate and use most of the food you are consuming. I do it for the benefits
in my training such as those last 3-4 reps when squatting or dead lifting.
Depending on how you want to look I would perform 30-45 minutes, 5 days a week.
If you want to eat more and have the discipline, do a little bit more cardio and
increase your food intake.
Use The Mirror!
Yes, this is another must. DO not get on the scale to help determine
if you are gaining muscle. Use the mirror. If you see you are getting a little
smooth, you must adjust your cardio and diet accordingly until your physique
reaches the leanness you desire. Vice versa if you feel weak and lethargic,
boost you calories slightly, by about 100 a week, until you tighten and fill
out. Do not remove the cardio; just eat more clean food.
Body Fat Testing
I
would recommend that you also get your body fat measure by the same personal
trainer every month. This will be a great way to see if you are putting the lean
body mass on that you want. If you are 200lbs at 10% body fat in January, and in
March you are 198 at 8% body fat, even though you may weigh less your lean body
mass has gone up 2 lbs. This means not only are you leaner and lost fat, but you
are also bigger. If you find that you have gained more fat than muscle, or lost
muscle, go back to the diet and make the adjustments that need to be made such
as raising your protein or lowering you calories, etc.
Conclusion
As you can see this does take discipline. Trust when I say it will
make your life a whole lot easier come time for competition. Not only will you
be mentally stronger, you will be physically stronger. You will be able to keep
your calories higher ensuring you of keeping those extra pounds of muscle you
earned. You will feel better in the off season because you will look better.
Just remember to keep track of how much and what food you are eating to find out
what is the best approach for you and your body. Sure, go enjoy yourself once or
twice a week with your favorite foods, but keep it moderate. Reference - http://www.bodybuilding.com/fun/zaino2.htm
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