I think there is a tendency to over think building muscle. It is a fairly simply, straight forward cause and effect dynamic. You lift weights. The lifting causes tears in your muscle. Your body repairs the tears and makes it a little stronger (just in case…). You repeat the cycle.
To this mix, throw proper nutrition and sufficient rest in; and viola – you are 200lbs of twisted steel and sex appeal. Of course, it is a little more complicated than that. But my point is, not much more.
There is the muscle confusion principle, periodization, 1 rep workouts, 100 rep workouts, split systems, and on and on. There are 3,405 different kinds of protein, 34,249 different kinds of creatine, and my favorite, 539,043 different hoodia pills to help you lose 2 ½ pounds. Is it confusing to you, because it is confusing to me?
You want to get in shape, keep it simple. Eat a good balanced diet that includes lots of fruits and vegetables. Drink one cup of water an hour and stay hydrated. Consume a good size breakfast with lots of complex carbohydrates and protein. Eat a smaller meal of protein for lunch, and your smallest meal for dinner. But if you are looking to gain weight, have a tall glass of milk before you turn in.
If you are concerned about getting your micronutrients, take a decent multivitamin and mineral pill. It does not have to be an 8 pill packet. One a day is fine.
If you are a regular guy who wants to get a little stronger, a little healthier, and a little more muscular; then go with a simple but complete diet.
As for the workouts, it is even simpler. Your first workout is half your body one day, rest the next day, and then, on the third day you work the other half. Rest on the fourth day and repeat cycle on the fifth day. Before you begin, take a front, side and back pictures of yourself. Use this cycle for 6 months and at its conclusion; take the three pictures again.
Compare the pictures and use it as motivation to continue on. Also, evaluate the workouts and guess at how effective it was. If you feel that you are making gains, stay with the cycle. Do not change just because someone throws a word like periodization at you.
If you want a change, try substituting barbell incline press with dumbbell incline press. The whole point is to continue to dance with the one you “brung” to the dance.
Keep it simple.
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About the Author:
Is he just one of the over-the-hill gang – seeking to relive past glories like a modern day Al Bundy acolyte, seeking to rebuild his body into 200 lbs of twisted steel and sex appeal of days gone by (clearly, a deluded and vivid imagination here)? Or can he really do it? Come find out and follow his progress at Bodylastics Journey – One man’s determination to beat back the hands of time.
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