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Article: "Building the body"
Its all about the CNS. The Central Nervous System. Its what regulates homeostasis in your body. When you weight train, your basically applying trauma to your body! This trauma is what forces the body to react and compensate for the trauma. The key is to control the CNS and make it do what you want!
Here is hands down 100% the key to building muscle. Its a secret that nobody in the industry really cares to break down because its hard to explain, test, and prove to consumers. And everyone wants that "quick fix" that this secret doesnt really cater too, but over just a few months time the results blow away anything people want to hear.
..ready? Here it is. The secret of building a good body is manipulation. You do this by manipulating the body in 3 ways.
The first step is giving your body a reason to compensate. Giving too little wont force your body to do anything. Too much will force it to shut down. The key is the middle. P90x says they do a good job at this, but what they are really doing is keeping you from getting bored, and forcing you to burn calories making you leaner, making u feel like you are getting results. But here were talking about building muscle. You cant have a good body without good muscle. Otherwise your just skinny
What we want to do it build the lines in the body. And we do this by creating trauma, forcing the body to cope. The best way to do this is with intensity with weights! Bench press, squats and deadlifts all put a load on the body. By liftiing heavy weight (and i mean safely) we put the best amount of trauma on the body. Best, not MOST! When u lift these wieghts, it has to be a struggled Victory! Victory as in completing the set, and struggled as in it is HARD to win. If u dont struggle you dont create the stimulus needed to grow, but if you dont win the battle you are entering "failure zone". Tho too much failure and the body will give up trying to win! Too easy and the body doesnt need to compensate!
Next is diet! The CNS can only do it job if i has enough energy. You burn calories just by living. The CNS has to have energy to build the muscle it needs or else it will start the shut-down phase. Proteins are the building blocks of muscle. However, without the proper fats and carbohydrates the task is IMPOSSIBLE! There are 3,500 calories in a pound. That means if u want to gain 1 pound of muscle, you need to eat 3,500 more calories than you burn. In order for the CNS to do its job, it needs more calories in than out. And it is very good at regulating this. The typical muscle building diet suggests 1.5 grams of protein for every pound you weigh. For instance, if a 180 pound male wants to build muscle, he will need to eat a minimum of 270 grams of protein a day. But what about the carbs and fat that are soo important? How much of thoes do you need to eat? It simple. Eat the same amount of grams of carbs as protein, but only a fourth as many grams of fat. Back to the 180 pound male.
270 g protein
270 g carbs
70 g fat
Following these guidelines, you should be able to gain about 1 pound of muscle or more per week! However, under-eating could cause the opposite! If the CNS tries to overcome the stimulus you give it, but doesnt have the building blocks required.. it will quickly shut down all muscle building opportunities and use the calories to survive rather than build muscle!
Lastly is rest or sleep! All workouts revolve around resting the muscle groups on a weekly basis to promote growth. Workouts are based on 2 things. Frequency and volume! Frequency is based on how often a muscle group is worked on a 7 day pattern. Volume is the number of sets the muscle group is worked in a 7 day period. 4 day splits are very popular because they offer the perfect amount of frequency and volume in order to control the CNS. They hit the muscle hard 1 day out of the week! This is the best amount of stimulus to promote growth! AND they give the CNS 6 days to fully build the muscle and compensate for the trauma! With a 4 day split, volume is high! 8-15 sets for large muscle groups and 4-8 sets for smaller muscles. Now to sleep! The body does numerous things while it is asleep, one of the main things is getting ready for the next day. If the right stimulus is applied, and we give our body enough energy to build the muscle then at night time your body should have a hay day! When you sleep (especially REM sleep) there is no energy being expended. This is the perfect opportunity for the body to build muscle and store up for the next day! Sleeping 8 hours a night with ample calories in your stomach is one of the best ways for letting the manipulated CNS do its job!
Lastly, and sometimes most overlooked is deloading. We hit the 4 day split hard for 8 weeks! We eat like a greek god! And we give our body proper rest! But after a while the body needs to get back on its feet! This is were deloading comes in! Deloading is the best way for the body to gear up for another 8 weeks of pure muscle building! Its simple to do. Simply dont lift weights. Use a full 7 days to vacation, relax, get ahead for the month and of course RIDE!
Thats it! The secret of CNS manipulation comes down to just a few cliff notes!
- Train with the right intensity
- Give your body the right building blocks to do its job
- Recover properly!