If you want to see true LEAN GAINZZZ, you need to apply a few of the techniques we are going too look at that I did for about 4 months and saw some pretty awesome results. None of these are life altering, and if anything you’re going to shorten your time at the gym as well as the dinner table! Even for the “HARD GAINER” these rules still apply, so enough chatting and let’s get into this!
BIS AND TRIS LATS AND PECS QUADS AND GLUTES…ABS
If you have picked up a fitness magazine in the last 15 years you have seen this structure for your workout. And as we all know, Monday is national chest day (this is one of those universal laws that spans continents and cultures). But where did this start and why is it still held as the norm if most people who follow it aren’t all jacked and swole? Well because it was most likely based off of an IFBB bodybuilders workout 90% of the time, and they aren’t exactly known for testing. So if you are on a cycle of your favorite steroid cocktail, then this will be a fantastic workout for you! However if you chose the natural (and longevity oriented) route, we need to re-design this mold.
So if you’re a natural lifter and want to know how to get the most out of your body and time in the gym, we need to look at what’s going to get you the most bang for your buck. The answer is COMPOUND MOVEMENTS. Sure it feels great to curl those 40s for reps, but unless your on a cycle(steroids), there really isn’t much use. However if you do pullups with 3 different grips, now you’re on the road to gainz! Let’s think about it, if you do an ISOLATION move you’re hitting one muscle and destroying it, but if you do a compound move like a pullup, you’re getting most of the body involved while hitting the necessities(bis and lats). Same goes for bench, squats and deadlifts, you’re going to get an over all better result and hormonal response.
THE REASON STEROIDS WORK SO WELL
Steroids increase testosterone and natural hormone levels to increase the speed at which your body can recover and apply force. So naturally if you destroy your bis and tris in the gym breaking up the muscle tissue, and you are taking steroids, your body will work many times faster and efficiently to repair the damage and have you back to normal(with improvements due to the stimulus of stress from the weights) in about 24-48 hrs.. Where as if you are a natural lifter doing the same exact routine, you’ll leave the gym with the same broken down tissue, but will need about 8 DAYS to recover and get a fraction of the results. Now that might have painted a case for you to take steroids, and that’s your choice, just know what your getting into before you start.
SO HERE’S HOW YOU DO IT NATURALLY
LIFT HEAVY (80%-90% 5×5 or whatever HEAVY program you follow), at least 4 days per week. As a natural lifter your body needs a strong stimulus to create enough of a “need” to build and keep new weight. So CONSISTENT heavy weight applied over time will spark this response. And to build the size of the muscle I recommend choosing two COMPOUND complimentary moves, for example, shoulder press super set with a row. Rep scheme will look like this for muscle building, 2-3 sets to failure of first move and 15 reps of second…THAT’S IT! Don’t push past this, because there’s something called the law of diminishing returns, meaning it’s all useless after this point. Your muscles are broken down (and should feel it) and your body has a reason to NEED to grow stronger and bigger, now focus on recovery. Weights for the muscle building portion should be 40%-60% of one rep max in first lift(In this example if your shoulder press 1rm is 180, you use 105).
Wow this thing is long…(that’s what she said), but it’s all proven on myself and others, so take it or leave it!