If you are
one of those people who go to the gym dutifully, bang out the
same routine, day after day, year after year and make very little
progress, then this is for you. The word "genetics"
has been bandied about so much that it has become the universal
excuse.
Disgruntled
trainees attribute gaining muscle and great bodies to two things:
genetics or drugs.
Very few
people are willing to accept the fact that the reason that they
do not have a fully developed impressive body is because they
are not training right. It cannot be possible that every person
with a good body has superior genetics -- or is secretly taking
steroids.
The truth
is there are many people with great genetics who take drugs
who still have minor muscle gain and mediocre bodies and there
are people with mediocre genetics who have taken the time to
study, to think and to persevere in order to gain muscle and
develop a balanced, well-developed body which radiates health.
There are
a series of steps (nothing mystical or strange) that will lead
you to have the best muscle gains you can have. No, I am not
saying that you will be Mr. or Ms. Olympia but you certainly
will be one of the best-built guys or girls on the block.
How? I call
it the "Synergy to Succeed." If you are one of those
unfortunate people who have been training your ass off, hoping
your ass would fall off and it is still there, there is hope.
You must
develop a strategy that works and stop doing what doesn't work.
Sounds simple doesn't it? Finding the right strategy and the
will to stick with it until that strategy is perfected for you
is what separates the champions in life.
Getting
a great muscle gains is like putting together the pieces in
a puzzle. With one piece missing the puzzle is incomplete. To
complete the puzzle you must have all the pieces and practice
all the pieces consistently. More effective than steroidsfor
muscle gain is the mental greatness, that drives you to complete
every piece of the puzzle.
Here's My
List:(You don't have to agree with everything I say. However,
at least consider it.)
Proper
Nutrition For Muscle Gain
Contains
all the nutrients required for health and optimal physical performance.
Provides
energy to train effectively for muscle gain while simultaneously
burning excess body fat.
Is easy
to follow and practical for long term muscle gain.
Eating food
that tastes good so that you will stick with it.
Is economical
enough that you can afford it.
Avoids as
many hidden harmful chemicals or allergens as is possible in
the current environment.
Provides
proper precursors for optimal hormonal production vital for
muscle gain.
Does not
overly rely on supplementation.
Proper
Training For
Muscle Gain
Does not
employ movements that are damaging to the body.
Does not
employ only the use of heavy weights, thus increasing the risk
of injury.
Does not
rely on one form of work to which the body quickly adapts.
Trains the
smaller as well as the larger muscles at optimal frequencies
so muscles recuperate faster.
Workouts
are completed in an hour or less.
Stimulates
your body to produce increased levels of hormones for health
and natural muscle gain.
Rest
and Recuperation For Muscle Gain
Provides
quality rest not just a certain number of hours of sleep per
evening.
Allows for
adequate recovery between workouts for optimal muscle gain.
Eliminates
symptoms of overtraining.
Effective
Mental Attitude and Perspective.
Consistently
strives to reach long term and short term goals.
Handles
challenges effectively without giving up
Keeps on
track for success
Maintains
belief in oneself to succeed
The
Muscle Gain Checklist
Make a list.
(Don't you just love people who are always telling you to make
lists?) Well, lists work.
Ask yourself
these questions:
Nutrition
For Muscle Gain
Am I eating
4-6 times per day to keep my metabolism functioning optimally?
(Yes, I know professional bodybuilders eat 8 times per day but
you may have a job, a family or have to go to school.)
Am I eating
at least five servings of quality protein to provide my daily
required intake of 1.5 to 2 grams per pound of my lean muscle
mass?
Am I eating
a quality source of fibrous carbohydrates with at least four
of my daily meals?
Am I eating
the proper fats necessary for a healthy heart, optimal hormone
production and energy?
Am I eating
the highest quality unprocessed food that is available to me?
Am I getting
the vitamins and minerals necessary for optimal body function,
fat loss and growth?
Am I drinking
enough water for my bodyweight, activity levels and climate?
Am I making
sure I do not eat poor food combinations which cause indigestion
and ineffective nutritional uptake by my body?
Mental
Attitude For Muscle Gain
Am I happy
with my work, personal life and relationships and, if not, am
I pursuing a path for change?
Did I do
everything I said I would today?
Am I honest
with myself, family and friends?
Do I have
any unresolved business which is causing me mental stress?
Did I effectively
plan my eating and training as to not have any excuses for missing
a meal or workout?
Training
For Muscle Gain
Did I warm
up properly?
Did I put
forth my best effort today in the gym so that I can rest assured
I made progress?
Did I complete
the workout program I set out for myself?
Did I finish
my workout efficiently without wasting time?
Did I keep
my heart rate at the desired level for the full duration of
my workout?
Did I train
smart so as to not injure myself and prevent myself from meeting
my goals?
Rest
and Recuperation For Muscle Gain
Am I getting
at least seven or eight (preferably nine) hours of quality rest
per 24 hour period?
Do I feel
well rested before each training session?
Do I feel
enthusiasm towards my workouts?
Do I waste
energy with unfocused anxiety during my daily routines?
These lists
and goals seem to indicate that I expect everyone to be perfect
and focus on nothing but their bodies. Nothing could be farther
from the truth but you should always set your standards high.
Even if you achieve 75% of your dream, the improvement will
be remarkable.
