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Significant gains in strength WILL lead to significant gains in muscle size, but only if you’re eating in a calorie surplus. If you’re taking in more calories than you burn throughout the week and you’re consistently adding weight to the bar on all of your major lifts, those increases in strength absolutely will correlate…
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Agreed sir. Gaining strength is actually by far the single most important factor of anything in your entire training program, and it’s the one thing that should be given the highest amount of focus when you’re in the gym. Yes, total training volume and frequency are also important, but PROGRESSIVE OVERLOAD is still the…
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Numbers looks great. IMO, there’s really no use in applying a set time frame to anyone's bulking phase, as it’s not going to be possible for that person to predict exactly how fast they'll ultimately make gains in the first place. Your individual rate of muscle growth will depend on your genetics, how well your program is…
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About 6,000 calories
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As long as you're meeting your total daily needs in terms of macronutrient intake (protein, carbohydrates and fats) and micronutrient intake (vitamins, minerals, phytonutrients etc.), then it really doesn't matter which specific foods you consume in order to meet your daily totals. The plain fact is that your body does not…
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It doesn’t matter how “healthy” or how “clean” you eat – go overboard on total calories and you aren’t going to lose an ounce of fat, period. If you really want to strip off around 1-2 pounds of body fat every single week (this is the general pace I recommend most people go at) you must have a properly structured cutting…
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The idea of employing an "eating cutoff" late in the evening has been a standard fat loss practice for many years. In reality, this is nothing more than a myth. Fat loss is not an "on/off" switch, and achieving consistent weight loss is really just a matter of maintaining a calorie deficit over the long term. As long as…
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Make sure to learn and practice the proper form for all of your exercises first before applying any significant weight or intensity.
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The automatic answer you’ll usually hear is the “free weights vs. machines” debate is that free weights are superior and should form the underlying basis of your overall workout program. While free weights typically will make up the majority of your training routine, it’s not exactly accurate to say that one tool is…
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Any machine that provides tension on the muscle and allows you to get stronger will lead to hypertrophy. Machines are a great tool but overall free weights can't be beat. Use a mixture of both.
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Yep, a mixture of both is usually best with freeweights making up the majority.
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Also, the main reason why free weights are generally recommended over machines is because they allow you to move through a more natural range of motion. This forces you to recruit more stabilizer muscles and it also reduces your chances of injury since your body is not stuck on a fixed plane of movement. While this…
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As I've stated from a similar thread. It's true that your program should ultimately use free weights as the underlying foundation, weight machines most definitely have their place as well. Both tools are useful in your overall program and serve their own unique functions. Free weights can be used for a lot of your basic…
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Basically, it's a dietary protocol that utilizes specific periods of fasting followed by periods of eating where all of your daily calories are allotted to. The most popular intermittent fasting diet approach is 16 hours of fasting followed by 8 hours of eating. (Markin Berkham of "Lean Gains" is one of several people who…
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There is no absolute answer. The goal of any workout designed for maximum muscle stimulation is to move as much weight as possible for as many reps as possible, and you always want to make sure that you're entering every workout at peak strength. However, every set is different based on the particular exercise you're…
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Your total daily calories will determine overall weight gain/loss, your macronutrient breakdown will determine what type of weight is gained or lost, whether it be muscle or fat. Just how accurately you decide to employ your calorie tracking is up to you and depends how serious you are about your goals. If you want the…
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It all comes down to how serious you are about your program, how precise you want your results to be, and what exactly you define as ”counting calories” in the first place. What exactly are calories anyway? Calories are simply a measurement of the total amount of energy contained in the foods you eat. If your goal is to…
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Combat crunch (chocolate peanut butter cup)
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In order to lose body fat, you must consume fewer calories than you burn. To put it simply, you have to eat less. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. However, this has to be carried out with caution. Although a calorie deficit is a mandatory…
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As I said from my previous post, a high quality whey protein + the rest of your dietary protein should be enough. Whey is just as much "real food" as is chicken breast, fish or steak. This is why I don't even consider whey protein to be a "supplement" at all. Really, it's just a convenient food product that is purchased in…
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There's no end to the number of different muscle building supplements that are available to supposedly help you make size and strength gains at a faster rate. Amino acid supplements are just one of the many choices out there. When it all comes down to it, amino acids are simply the building blocks of protein. Any time you…
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Even if you don't count calories with precision detail, one thing is for sure, and that is that you DO need a basic idea of how much energy you're consuming each day versus how much you're expending. (Calories are simply a measurement of energy) This is because total energy balance is the ultimate bottom line when it comes…
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Have u had lower back problems in the past? The lower back is an area that is especially susceptible to injury, largely due to poor posture and excessive slouching throughout the day. Consistent deadlifting can help prevent this though. And many people incorrectly believe that deadlifts will increase the risk of injury to…
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As long as your overall macronutrient totals (protein, carbohydrates and fats) as well as your micronutrient needs (vitamins, minerals, antioxidants etc.) are being met for the day, it doesn’t matter which specific foods you consume in order to meet your totals. That’s it. Your body does NOT view your nutrient intake…
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Just wanted to say that... You want to keep yourself constantly motivated, you need to surround yourself with people who are just as hungry for success as you are. There will be obstacles. There will be doubters. There will be mistakes. KEEP GRINDING. You can't expect people to understand your grind. It is not theirs to…
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I like the organic old fashioned rolled oats
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I got 3 tips for you... 1) Try experimenting with different meal layouts and meal frequencies to find the approach that maximizes your appetite. Whether it be 3 large meals, 5 medium sized meals or 7 small meals. Everyone is different and this alone can help quite a bit. 2) Incorporate a homemade high calorie smoothie or…
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