Introduction:
The Human Body
The very first thing that we should keep in mind right from the start is that the human body is a system that inherently strives for homeostasis, a so-called inner equilibrium or balance. The best way to explain is if we take a look at where we came from in the first place. Naturally, humanity have always been trying to become part of nature by relying on his survival instincts. There are certain biochemical processes that are in place so that survival can be ensured. What this means is that the process by which humanity came to be was a process that has always supported an inclination and necessity to adjust, to adopt to the surrounding environment. The best way to model this is if we take the animal world and put it in opposition with humanity. We had to adopt to other predators' habits and practices, which ultimately forced us to run faster, push harder and lift heavier for the sake of survival.
The evolution (or what others like to call Genesis) have facilitated the appearance of a system with which humans were able to mobilize strength and energy quickly (I mean certain chemicals like adrenalin that appear in times of danger or excitement). At the same time, we were also given another system that automatically adjusts our state back to normal. These things encompass all the activities that we perform under optimal and minimal energy requirements. Fortunately, this is not all that bad, for this is the system that is responsible for adaptation as well.
This system helps us learn new things that may involve becoming more efficient runners or increasing muscle mass when needed. This inner readjustment to our surroundings is one of the most important features of humanity and the mammal world in general. To make it even more simple, this readjustment is called self-regulation: the process of striving for homeostasis (the state in which we require the least possible energy to exist). Unfortunately, this homeostasis is responsible for us becoming less aware and fit if we do not meet a lion for a very long time. Basically, our performance level drops because homeostasis does its work efficiently.
Genes of the human body are coded to a certain muscle size. What this means is that muscles become victims of homeostasis. If our muscles were bigger, we could react to dangers a lot quicker, however, its maintenance costs a lot of energy for the human body to sustain, and thus it would not be economical for it to maintain this level of energy consumption over longer periods of time. The way our body deals with this stalemate is by optimizing the size of our system. This system adjusts our body and overall muscle mass to our surroundings.
Muscles use up a lot of energy even in dormancy. They have to circulate blood, oxygen and sustenance so that the muscle tone can be maintained. If we had a bigger muscle mass, we would have to eat many times a day to keep them. Given the fact that the majority of us eat irregularly or even forced to skip meals during the day, it is virtually impossible to maintain such a muscle mass.
Every person is different. Although our genetics are basically the same, the individual differences are a lot greater than you think. The same way as our heights are different, the color of our hair or eyes are different, muscle mass is equally an individual quality unique to all of us. This is one thing we can't do anything about. Those who inherited less muscular genes are always going to be at a disadvantage as opposed to those who were more luckier in this respect. This is also true when we say that someone has a more keen understanding and grasp of languages while others might only be able to achieve proficiency only after great efforts and sacrifices. This is exactly the same when it comes bodybuilding. Now, let's move on to how muscle building comes into play.
The Theory of Muscle Building
The function of muscles is to facilitate movement and provide strength for daily activities. We are genetically coded to preserve only the amount of muscle we need for our survival. Our body will not create more out of thin air, and it will preserve only what is particularly needed. If we are continuously under physical stress (this stress refers to the circumstances to which our body and muscle groups have to adapt, and not the emotional stress we usually associate the word with) change will come. The more frequent and greater this stress factor is, the bigger our muscles will become. Therefore, one thing must be duly noted here: Without exercise and stimulation, there is no such thing as muscle gain.
Our system preserves, builds and maintains muscle mass based on the extent to which we expose ourselves to physical stress. It will not maintain extra muscles unless we need it. Without regular workout, there is no need for a great muscle mass. The moment our system reaches homeostasis, that is, the necessary muscle mass we need for our daily activities, it will not create more when you do not need it.
What does this mean?
It means that your system adopts to your bodybuilding workout and the physical stress you expose yourself to every day; it will set the bar on the level you need and not more. Unfortunately, this does not mean that we have to keep pushing ourselves without thinking about the consequences. Quite the contrary. Our body is constantly trying to preserve itself by the way of automatic regeneration: if we are always under physical pressure, there is a chance that we fall prey to the syndrome of overtraining that is usually manifested in tiredness, the weakening of our immune system, insomnia and other forms of illnesses. There is no way around it. We must realize that the human body is always striving for homeostasis. If we over-train ourselves, then we risk weakening the basic foundations of our system.
What is the solution then?
1. Patience
2. Cyclical progressive overexertion
You probably understand the first one, but when it comes to cyclical progressive overexertion, we mean that we have to cheat our own self-regenerative mechanisms. The only way to develop our muscle groups is if we exert cyclical intensive progressive pressure(what I call CIPP) on them.
In practice: For a period of 4 to 8 weeks, we gradually increase the pressure, and when we reach a certain limit to what we can bear, then for 2 to 5 weeks we decrease that pressure by 15 to 25 %. Once we have done that, we start it all over again. Every cycle can be started with a little bit more physical intensity than the cycle before that, thus helping our muscles to adjust. This will not only help our muscles to adapt, but it will also enable us to push the deadline of our body's homeostasis. (Naturally, self-regulatory processes are automatic, they are encoded in every living organism; we can do nothing about them).
Now you can see that bodybuilding is a sport that requires endless patience and dedication on your part. This is not unique to bodybuilders, for it is the trademark of every sport that you can think of. Why is it that only a few people have managed to attain great muscle mass while the majority of us are only dreaming about such a result. The reason for that is because not many people have the required inner qualities( and I am not talking about physical features but rather psychological ones) to shake down the genetic limits and push harder to attain the desired look. You have already made the first step towards a better look by acquiring this eBook. Push yourself harder but stay within your boundaries, and you will be fine.
In the following chapter, we are going to introduce you to how eating properly plays an important part in gaining muscle. If you have not paid attention until now, it is time to get your head into the game, because paying attention to this chapter is what is really going to determine your success.
Nutrition – How to Eat Right:
Basics of Nutrition
Many beginners can get quite nervous when it comes to the tiny details of proper nutrition for bodybuilders. It does not matter where you are coming from, what body type you belong to, or what social or financial conditions you happen to live in. Proper nutrition is important for anyone who seeks to merge into the rewarding sport of bodybuilding. In the following, I am going to share some thoughts in an attempt to introduce you to the basics of nutrition that everyone must adhere to in a bodybuilding (bulking or weight loss) diet.
What are muscles made of?
The majority of our muscles are made up of water, protein and, in some small part, glycogen (sugar). A large portion of the water is bound by glycogen. Without a proper intake of proteins, there is no such thing as muscles. Without proper intake of carbohydrates, there is no such thing as hydration and energy that would normally come from glycogen. We are going to take this issue deeper once we get to it, but suffice it to say that if we do not take in enough sustenance, there is no way our body can develop. This section will give you a glimpse into the world of bodybuilding nutrition. Either you are someone looking for a more healthier way to eat, or you think you have just had enough of junk food in your life, I am sure you will find the following ideas rather useful and enlightening.
Building muscles requires materials just as much as building a house requires the necessary tools prior to the working process. Let's take an average person of 80 kilograms. This person would have to take 5 grams/kilo of carbs a day with 1,5-2 grams of protein in the company of some "good" fats. This would mean 1600 calories of carbs and 480-640 calories of protein every day. This is only the very basic requirement one must meet in the initial stage of a bodybuilding diet.
Bodybuilding Food Sources:
The basic sources of protein should be:
lean meat( chicken breast, turkey breast, lean beef, some pork but only the parts that are made of lean meat)
egg whites( the yolk should be avoided because of its high density of fat and cholesterol content)
lean dairy products( cottage cheese, etc..)
The basic sources of carbs should Be:
Rice
Cereals
pasta (Whole wheat)
vegetables( broccoli, green peas, beans, corn, potato, tomato, etc..) "good" fats (olive oil, oil-seeds, linseed oil)- try to use these with caution. Do not over-eat them.
Basic sources of fat:
Snack on peanuts instead of chips or candy. About a ½ cup is a good amount.
Use olive oil in salad dressings and when cooking
When baking, instead of topping with chocolate or candies, consider using nuts and seeds instead
Try making sandwiches with avocado and tuna instead of higher fat lunchmeats
Eat fish at least three times a week to increase your Omega 3 intake It is important to portion your daily food intake to 6 to 8 meals. Why? First of all, because smaller portions are easier to consume. Second of all, smaller portions can be digested a lot easier, thus improving your overall metabolism. Third of all, 6 meals a day create a sort of anabolic environment in which your blood sugar level has less chance to fluctuate. This single change can go a long way in your initial development.
How do I know how much is enough?
Unfortunately, the best way to make sure is if you write it down. You have to take a calorie chart, buy a kitchen scale, and start jotting down the portions. Is it something you think troublesome? Do not worry. After a period of 1 to 2 weeks, you will have developed a natural habit of
understanding what is enough and what is too much for one meal. You will know exactly how much calories, proteins, carbs and fat you take in with each portion without measuring it all the time. If you do not start measuring and portioning your food every day, you will never know what causes setbacks in your development. Without this practice, you will have virtually no idea or chance to calculate the amount of supplements you need to balance your calorie intake for the day.
There is only one ground rule: every person is different from the one next to him. We are all unique no matter what others say. We can show samples as to how to go about your transformation, but everyone must experience the limits and possibilities that bodybuilding frequently poses. You may have a different taste, preference or budget that can influence the plan you are capable of compiling for yourself.
There is, however, one universal rule that applies to everyone: track your progress! Find that food quantity that you can maintain your weight with. Once you have done that can you start taking the first step towards a bulking meal plan: You have to increase your calorie intake by 500 calories per week, and you have to keep a close eye on what is happening to your body during that time. If your weight is on the increase, then you are doing it alright. If not, then you have to increase the amount of calories by another 500 per week to reach your goal. This experimental stage will help you find the best possible and workable bulking meal plan just for you.
As for losing weight, the same process applies to this stage as well. The only difference is that you have to decrease your calorie intake instead of increasing it. If you know what the amount of food is with which you can keep your current weight, then all you have to do is take 500 less calories per week (500 calories should be taken from carbs rather than proteins).
Unfortunately, we cannot tell you how much food to eat, because it is something you have to experience for yourself. It all depends on your digestion, the quality of food you eat, your metabolism and your daily activities/occupation (a manual worker might have to take more than a person with a desk job) and, of course, your workout plans.
As you can see, the world of bodybuilders are not so black and white, for there are numerous factors to consider. If you know yourself, then you know your limits and possibilities as well. This has never been more true than now. The road to the "bodybuilding profession" is a road to self-recognition and self-esteem that no other sport can give you. I strongly recommend you to heed my warnings and pay attention to yourself first, then focus on what others can see from the outside.
Supplementation
If you got your workout cycles and your diet straight, and you even take notes of your eating patterns on a regularly basis, then you probably have a pretty good idea about what is missing from the equation by now. If you are a so-called "bad eater"(beginners often fall into this category), then you see that it is really hard to consume quality food and make yourself get used to the minimum amount of calories you must consume every day.
If this is the case, there are socalled bulking supplements containing carbohydrates that you will need to assist regeneration and provide energy for your workouts. Although, if your calorie intake is alright, and you know you are unable to ensure your protein intake for the day from regular food sources, then protein supplements can somewhat complement but NOT substitute your daily food consumption. Never forget that.
How much? Well, this is why you need to start a journal. There is no supplement manufacturer that would not have labels to help you determine the quantity you are allowed to take on a dayto-day basis. So how much you personally need? Labels will usually let you know about the Recommended Daily Intake (RDI %) in percentage somewhere around the bottom. What I advise you to do -in case you need to increase protein consumption- is to use protein supplements to help keep you on the right track. These concentrated protein powders usually provide a great way for you to keep track of how much calories to consume beside your solid food intake of complex proteins, carbs and fats. I never drink more than 3 or 4 protein shakes a day because consuming solid food is my priority, and so it should be yours.
The Basic Supplements are:
1. Carbohydrate Powders: (Protein content: approximately 5-35%) This is what we call a bulking supplement because when we are bulking, our body needs the extra calories and extra carbs to facilitate and contribute to muscle growth. Supplements usually contain simple sugars (such as glucose or maltodextrin), and this is why you should tread carefully with regards to how much you drink of them. The majority of your daily food supplies should consist of healthy and complex sources of carbohydrates.
2. Protein Powders: (Protein content: approximately 60% and more) These are neither called cutting nor bulking supplements, and not even dietary powders for that matter. Our goals will not be determined by the sort of supplements we use but the sort of eating patterns we have in place every day. Almost every diet, be it a bulking or weight loss diet, can be supplemented by protein powders. The reason for that is because the human body can effectively make use of the ingredients included in these supplements. Protein extracted from vegetables are a lot less effective than that of those extracted from animals. Whey protein is one of the most biologically valuable animal proteins out there. Whenever we choose our protein supplements, it is always beneficial to look for these kinds. Although, if you are allergic to soy, milk or eggs, then you must go ahead and find an alternative protein source.
Further Supplements:
4. Vitamins & Minerals: Our body requires certain essential micro-nutrients that our body cannot reproduce on its own, and this is why we have to find a way to input these nutrients on a daily basis. Given the fact that a bodybuilder's "clean" food sources are rather limited, and that his/her body is regularly under immense pressure(due to frequent workouts, HIIT or Cardio training, etc..), it is highly recommended to resupply on these nutrients as frequently as possible. Although, do not mistake my advice for a call-to-action for a good vitamin overdose. This is not about it. It is about being mindful of your own body and its needs.
3. Amino Acids: Protein is nothing more but part of amino acid chains. Complex Amino acids -to make it as simple as possible- are protein powders in tablet form. If so, then why do we still need it? Well, just one word: convenience. Whenever we are in a situation where we cannot just go ahead and take the entire stockpile of our protein reserves with us, a couple of these little buggers will definitely do the trick. There are two amino acids that should be duly noted here: LGlutamin and the three BCAAs (izoleucin, leucin, valin). Glutamin facilitates a quicker regeneration after workout while BCAA -only partially- trigger protein synthesis and inhibit the breakdown of muscle cells during Workouts.
5. Creatine: it is now available in a variety of forms, and it is one of the most effective and secure ways of building hard rock muscles( creatine in itself will not perform miracles, for you will need regular training and a proper diet for it to work)
6. Everything else: this category includes all the herbs, extracts, unique amino acids and the different nutrients and chemicals in tablet, liquid or powder forms. The overall effect of these unique supplements should not be neglected, for they could significantly influence your level of performance, development and/or motivation level. Once again: they will only do the trick if you combine them with regular trainings and a proper diet. There is no such thing as miracle potions that will grow muscles for you out of the blue. As long as you do not take the basics seriously, there is no need for you to even think about getting your hands on some serious supplements. There are tons of products that, among suitable circumstances, are capable of doing some real good to your joints, skin or even your muscles in order to keep you healthy while you exert extra pressure on your system. However, if you do not pull your shit together and understand the basics behind all this, do not even expect any results from just taking them.
Further factors to consider:
There are two important factors to talk About:
1. Proper amount of water
2. Proper amount of rest
Water consumption is important for everybody, especially for bodybuilders and those doing some kind of sport. Beside the fact that you lose a lot of water during your workouts, water consumption is also significant for making it easier for the 6 to 8 meals you consume every day to be safely and effectively expelled from your body in the form of excrement.
What is the optimal water intake? Ideally, you would drink a minimum of 2 to 4 liters of clean water a day ( more for advanced bodybuilders). For beginners, this number might seem crazy, even impossible. A great practice that I use is to take a 1,5l bottle and put it next to me. Whenever I look at the bottle, I know I have to drink. In a matter of 1-2 weeks, you should get to a point where it is no longer a burden but something that you enjoy and require doing every day, without even thinking about it. Higher protein consumption is essential for muscle growth, but we must not forget the toll it takes on our kidneys. Therefore, you must always drink, drink and drink.
Rest! Nope, bodybuilding does not go hand in hand with partying, booze, cigarette or drugs. These are all against homeostasis that our body so adamantly strives to work towards. Your body, however, is usually forced to adapt so there is that: addiction.
After an intensive workout, your body, your nervous system and your metabolism all need time for regeneration. This is why you should sleep. The reason I am stressing the importance of this is due to the beginners who might be reading this article. A 7 to 8 hours of sleep at night and a 1 / 1,5 hour of rest during the day would be ideal for these regenerative processes.
Also, not many people can handle the intensive workouts that bodybuilding entails, so have some rest days implemented in your workout schedule. Have more if needed. Try to keep an eye out for signs of over exercising. You do not want to do more harm than good, do you?
Regular trainings and continuous attention paid to your meals are also mentally stressful. It is important for you to learn how to charge your batteries up on a mental level as well. The success of a true bodybuilder is not made in the gym or in the kitchen but rather in one's head. Make the decisions that you think are important for achieving your goals. Try to fill up your life with things other than bodybuilding from time to time, for if you try to force it too much, you will quickly lose your will and dedication to this wonderful lifestyle.
Exercise
How to Choose my Workout Plan?
In this section, I am going to talk about the kinds of workout plan you could utilize based on your current physical features. Having said that, it is important to distinguish between a workout plan designed for beginners and a workout plan tailored to the capabilities of advanced/more experienced bodybuilders.
Beginners!! Listen!
It is very important to keep in mind that beginners should not jump into the cold water right away by starting out with a workout program designed for advanced bodybuilders. You would not only put unnecessary pressure on your joints, muscles and veins, but you would also jeopardize your chance to be much more effective with a beginner's bulking workout plan. You must gradually prepare your body for the taxing trainings so that you would one day be able to swim with the big guys.
Beginner's Bulking Workout
Let's begin with one important aspect first: a beginner's workout is not about heavy weights. I know that there is this jolt of enthusiasm when beginners first cross the gates of gyms, which, can be extremely useful once used wisely, but if you do not think it over, you will easily lose that enthusiasm that brought you to this wonderful sport in the first place. Read, watch educational videos, ask professional help from personal trainers; basically, use any means necessary to FIRST educate yourself, and then go about lifting weights. Let's be honest: if you know what you are doing, you will be a lot more successful - this is exactly the case in all spheres of life.
I have prepared a Beginner's Bulking plan for the first 3 month just for you. You can find it on my website here.
REMEMBER! You need time to adjust to the equipments in the gym. Lighter weights will allow you to learn the proper movements and practices. Please try to avoid unnecessary injuries. I know that there is a great temptation to jump right into the heavy weights, but hastening the progress will not bring short-term results, trust me. Bodybuilding is about being humble, patient and determined. If you have all these, you are on the right path.
Based on your body type, you might need more than 3 months of this type of training to slowly get your muscles accustomed to the heavier weights.
How to choose my workout plan then?
Once you get to a point where you feel experienced and confident enough, you may proceed with an advanced workout program. What this means is that you would have to start exerting greater pressure on your muscles by relying on high-intensity sets and reps. You have to start making yourself "comfortable" with high reps and an increased number of sets for each muscle group. You would also have to make sure that you only focus on 1-2 muscle groups at any given day. This is what we call a split workout routine. The main idea behind that is to focus on 1-2 muscle groups, perform 3-6 different exercises with 2-4 reps each.
Remember! Do not exceed the exercises and reps mentioned above. Even an Advanced Workout program should not take longer than 1,5 hour. If it takes longer for you, then it is likely that you rest too much in-between sets or do unnecessary exercises you would not normally need.
Can I work the same muscle twice a week or it is only allowed just once?
Well, both methods have their own supporters to back them up. To keep it fair, I do not recommend exercising the same muscle group more than twice a week.
Different muscle groups should only be trained once a week!
If you are a beast in the gym when it comes to your workout sessions, I recommend going for the one-musclegroup-per-week method. The only way you are allowed to train the same muscle group twice a week is if you do not reach t