PDA

View Full Version : How to Build Muscle


Mike ODonnell
03-10-2008, 10:20 AM
Here's some tips on how to build muscle:

- Eat protein (most need about 0.6-0.8g per lean lb bodyweight)
- Lift Heavy, short rests, high volume
- Decrease Insulin Resistance, increase insulin sensitivity
- Eat more fats (raise T-levels and have nitrogen sparing effect)
- Lose the bodyfat (more fat = more estrogen = less Testosterone)
- Eat Broccoli, Cauliflower and cabbage (lower estrogen)
- Less Cardio (or just shorter more intense versions for high GH)
- Time carb+protein in pwo window with max insulin sensitivity
- SLEEP (muscles grow in recovery mode...not in the gym)
- Workout less (2-3x a week is all you need if you workouts are intense enough)
- Eat Steak and Eggs (as Pavel T says "Eating chicken makes you weak!"). Eggs/Steak are high in Sat Fat, Cholesterol, and Zinc...all provide higher T-levels.

Master those and then anything is possible. I just did a complete list today on the blog so thought I would share it here as well. Here's the full story.
http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/

Jay Cohen
03-10-2008, 10:45 AM
Here's some tips on how to build muscle:

- Eat protein (most need about 0.6-0.8g per lean lb bodyweight)
- Lift Heavy, short rests, high volume
- Decrease Insulin Resistance, increase insulin sensitivity
- Eat more fats (raise T-levels and have nitrogen sparing effect)
- Lose the bodyfat (more fat = more estrogen = less Testosterone)
- Eat Broccoli, Cauliflower and cabbage (lower estrogen)
- Less Cardio (or just shorter more intense versions for high GH)
- Time carb+protein in pwo window with max insulin sensitivity
- SLEEP (muscles grow in recovery mode...not in the gym)
- Workout less (2-3x a week is all you need if you workouts are intense enough)
- Eat Steak and Eggs (as Pavel T says "Eating chicken makes you weak!"). Eggs/Steak are high in Sat Fat, Cholesterol, and Zinc...all provide higher T-levels.

Master those and then anything is possible. I just did a complete list today on the blog so thought I would share it here as well. Here's the full story.
http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/

Excellent stuff. Will save as Wod Doc.

Mike ODonnell
03-10-2008, 10:58 AM
I left out:
- Take Fish Oil - as it increases insulin sensitivity and suppresses cortisol

although it is in the bigger article though.

Sam Cannons
03-10-2008, 07:57 PM
But I love chicken :(

Good write up Mike

Chris Bardwell
03-11-2008, 12:50 AM
Excellent work MOD, I cannot emphasize how important the red meat and eggs are to build the muscle and keep full whilst eating low carb. Get your steak on!!

Steve Liberati
03-11-2008, 03:43 AM
Where does steroids fit on the list? It worked for the Big Leaguers lol.

Matt Lawson
03-11-2008, 06:12 AM
What cuts do you guys go with for bulk purchases? I've been buying the cheapest steak cuts i can get but lost money when i bought a new plumb hammer to tenderize them.

Jay Cohen
03-11-2008, 07:27 AM
What cuts do you guys go with for bulk purchases? I've been buying the cheapest steak cuts i can get but lost money when i bought a new plumb hammer to tenderize them.

Last meat purchase was a 1/4 steer, split with a buddy($225.ea.) Appx price was $450. Grass Fed, no chemicals in feed, just cow eating different types of grass's pending it's stage of development.

Mike ODonnell
03-11-2008, 07:37 AM
Where does steroids fit on the list? It worked for the Big Leaguers lol.

Hell....if it was the difference between a $300k contract or $12 million contract.....I'd be taking my "flaxseed ointment" too.

Dave Van Skike
03-11-2008, 02:11 PM
The list was too long. I abbreviated it for you....

Here's some tips on how to build muscle:

- Eat
- Lift Heavy,
- SLEEP

Master those and then anything is possible.

Mike ODonnell
03-11-2008, 03:19 PM
The list was too long. I abbreviated it for you....

Touche'

That does make it simple alright! (although I would add "Meat" after the word "Eat") Simple is good.

Matt Lawson
03-11-2008, 03:20 PM
im thinking more along the lines of a weeks supply at a time. Ive been getting top round but i would like to get something else.

Troy Archie
03-11-2008, 09:31 PM
I've been thinking a lot about this topic lately. Mike, everything you said there was dead on but you're forgetting a major point that I think everyone always forgets and it's something that's only come to light recently for me:
Working your ass off.

You can do all the things on that list, have the most perfect program with the best equipment money can buy, but unless you're not going into the gym and working your ass off, you won't make any gains. You need to push like your spotter is holding a gun to the back of your head while you squat. You need to ignore all rhyme and reason your mind is telling you and put more weight on the bar regardless of how hard and heavy it was last session.

Each day I'm putting on 1kg onto the bar while squatting 5x3. Each session I keep thinking that that's that, it can't get any heavier and I'm going to have to change things up in order to keep progressing. The next session comes along and I ignore that thought and drop another kg onto the bar and do it all over again. A week and a half ago 105 was insane heavy. I did 108 yesterday. I'll do 109 tomorrow and 110 Friday.

Dave Van Skike
03-11-2008, 09:39 PM
Good Points Troy.

list amended.

-Eat your ass off,
- Lift your ass off,
- SLEEP your ass off.

repeat for a long period of time.

see Wendler...http://www.cathletics.com/forum/showthread.php?t=2238

Ben Moskowitz
03-12-2008, 04:57 AM
I'd like to also point out that if you are working your ass off, you have to make sure that your recovery (food, sleep, advanced methods like cryotherapy to aid sleep...) is up to par.

Example:
Front Squat 5RM circa November-ish: 155lbs.
Front Squat 5RM circa January: 130 lbs.
Front Squat 5RM circa March: 175 lbs.

What happened in January? training myself into the ground without adequate food and sleep. Was my warmup scheme, rest periods, volume, and all the other variables fooling me? NO. Lifting weights is not rocket science. Eat Lift Sleep Repeat.

You might also notice that January is about the time I started posting up really annoying threads with over-the-top titles like "Total Loss of Progress!?" (http://performancemenu.com/forum/showthread.php?t=1920) (WFS)

If you start worrying about minute details, it's time to keep the big picture in mind.
If you start feeling sluggish, slow, down, out of it, maybe an extra rest day is in order.
If you feel full of energy and ready to conquer the barbell, it's time to calm yourself down and remember that peak performance occurs IN THE ZONE: balanced, calm, and well rested and fed. (http://performancemenu.com/forum/showthread.php?t=2173) (WFS)

Of course as mentioned above, you can't mistake "lack of motivation" for "seriously, physically tired and worn down." That's called being weak-minded and weak-bodied.

Can you bulk up on ho-hos? Yes. Is it advisable? No. Losing sight of calorie totals for Zen clean eating is mistaking a tree for the forest (http://board.crossfit.com/showthread.php?t=23633&highlight=gallon+of+milk) (WFS).

OK, rant over.

Mike ODonnell
03-12-2008, 07:44 AM
Very true Troy..."working you ass off" was kind of implied in "lift heavy, short rest, high volume". Get in, give it your all, get out. Short, intense and go eat.

Ben you are right in that recovery is huge as you don't grow muscle in the gym....only when you are not lifting (catabolic/anabolic responses). You can walk into any gym and see people who go there 7x a week and work hard...and then look the same year after year. Recovery is key as without it, the stimulus from exercise is wasted.

Matt Lawson
03-14-2008, 07:42 AM
with regards to working your ass off does it mean going to near failure on all attempts to get 10 rep sets?

I started this a few days ago because i was looking for something new... ive gotten up to 158 but my diet still needs a bit of work. Any time i revamp stuff i tend to really square away everything at the same time. anyway....

This past Tuesday i tried this:
8 min row for warmup

Rests were to counts of 30 "one onethousand, two onethousand..." 'cause i didn't have my watch.

DL @285 for 30 reps (these ended up getting broken into 10,8,5,5,2)

clean and press @ 95x 10,5,5,5,5

bbrow 115 10,10, 5,5

I was pretty much smoked after that. i didn't take anything to true failure. I more than likely still had a rep or two in me by the end of each attempt.

As far as workin my butt off...yeah, this pretty much did the trick. I really love getting in there and getting the hell out in 1/3 the time most people spend talking.

Troy Archie
03-14-2008, 08:16 AM
Matt, Starting Strength. Enough said.

I agree everything that Mike said is 100% true but the reason you do any of that stuff is that you can push yourself to a new limit, walk out and a couple days later go in and do it again. I just think that we really beat the recovery, sleep, nutrition thing to death and forget about pushing hard. It just seems obvious but I suppose for many it isn't, which is why you get people in the gym 7 days a week looking the same year in and year out.

Matt Lawson
03-14-2008, 09:17 AM
i screwed up and put the above post in the wrong thread. I had two open and was going back and forth between the two of them (ADD much?) so that was meant for the hollywood bod thread... anyway... i have SS 2nd addition and i love the book. I was doing the "texas method" for around 8 weeks. It was getting kinda stale for me and i was missing my metcons so i was just switching things up a bit. I did take my DL from 350 to 405, my bench from 200 to 215, my squat from 225 to 265. Im going to go back to it after a bit but i wanted to get back on my push-ups, pull-ups, ect ect. What im doing now, being very similar to what Mr. O'donnell posted in his Holly bod for summer, allows for more of that. I didn't switch from one plan to another so much as changed pieces at a time for different results.

Dave Van Skike
03-14-2008, 10:09 AM
with regards to working your ass off does it mean going to near failure on all attempts to get 10 rep sets?

No.

Matt Lawson
03-14-2008, 10:27 AM
k. thanks.

Dave Van Skike
03-14-2008, 10:37 AM
k. thanks.


Didn't mean to be glib but the reality is that 80% of what you need to know you already do. To build muscle you must get stronger. work on strenght, eat like you mean it, do some mobility/flexibilty stuff and everything else will flow from that.

more weight on the bar over time is what it's about. sets and reps don't make a huge difference Do sets of 3 or 5, 8 whatever. Stick to the basics. lift heavy, lift often and with excellent form. If you can do this with 3-5 basic excercises, 3-5 times a week you're on your way.

Matt Lawson
03-14-2008, 10:48 AM
i didn't think you were being glib. I don't have much on an outlet to talk about this sort of stuff outside of this forum so i may tend to ask questions that aren't necessary. Thanks for your reply.

Mike ODonnell
03-14-2008, 10:53 AM
Matt you don't need constant failure...as you will never recover in time for the next workout and see increases in strength.

Like Dave said...lift in reps of 5-10 reps and make it hard. Also depends on how much you workout. The SS method is good to get the strength up (as we can see strength is vital to so many things). You can play with the rep numbers but too much too often will just lead to no muscle gain and strength loss. Train smart, train hard. Keep asking questions.

Matt Lawson
03-14-2008, 10:59 AM
Thats what i meant by near failure. I generally don't go to failure unless it sneaks up on me.

Mike ODonnell
03-14-2008, 11:03 AM
Thats what i meant by near failure. I generally don't go to failure unless it sneaks up on me.

Most strength sessions will let you walk the next day (aka legs are destroyed)....if you can't walk then you did too much....or will need 7 days to fully recover. Hence why you don't want failure because it allows you to train more often which is essential for increasing strength. That's why people take steroids...to train more often and get bigger stronger muscles.

Dave Van Skike
03-14-2008, 11:22 AM
Most strength sessions will let you walk the next day (aka legs are destroyed)....if you can't walk then you did too much....or will need 7 days to fully recover. Hence why you don't want failure because it allows you to train more often which is essential for increasing strength. That's why people take steroids...to train more often and get bigger stronger muscles.

Failure like soreness is an overrated element of training. occasional forays won't kill you but it's not very productive.

same thing but to a lessor degree with soreness. Soreness is like the weather. Don't pay too much attention to it. Don't pursue it but don't avoid it either.

if it's just rainy, suck it up an go out anyway. if its a blizzard, set your ass down.

Matt Lawson
03-14-2008, 11:29 AM
Dave, i love the analogy.

Justin Fricke
04-28-2008, 08:05 PM
Has anyone ever tried the PM mass gain with the Metcon? Or is that not a good mix? would i just need to tone the Metcon for the day.

Derek Weaver
04-29-2008, 03:30 PM
Justin,
No metcon. Eat hard, eat (pretty) clean, lift heavy, sleep a lot and you'll grow.

The old addage that many around here have hammered home still holds true: Muscles grow when they rest, not when they work. Lift heavy, then go eat, eat again, eat more, sleep, repeat.

Arden Cogar Jr.
04-30-2008, 02:57 PM
Some of the wisdom I can add is things I've learned the past two years:

1) training to failure is failure
2) train as often as you can, as fresh as you can, as heavy as you can
3) two steps forward, one step back - periodize your training.
4) constantly provide yourself and your muscles with a varying stimulus.

All the best, Arden

Justin Fricke
04-30-2008, 03:41 PM
Justin,
No metcon. Eat hard, eat (pretty) clean, lift heavy, sleep a lot and you'll grow.

The old addage that many around here have hammered home still holds true: Muscles grow when they rest, not when they work. Lift heavy, then go eat, eat again, eat more, sleep, repeat.
Thanks Derek i dont think it is possible with me right now then. My schedule is monday-wed. 830-300 school and then 4-1230am work mon-fri. i guess with my very busy days that are 18 hours long maybe i shoulde work out at all and get my workouts in when i can rest more...idk...lately i have changed my routine up so often that even i dont know what i want...except lean up and keep my current level of strength through the next busy 1 year of my life.