…and it's not good.
I've been lucky most of my life.
Lean, healthy, can take a beating. Strong, fast, and active. Smart, inquisitive, and kind.
But too much stress, too little rest, and shortcuts have killed my metabolism, fucked up my heart, and cut my T in half.
So it's time to get really fucking serious.
I'm too young to feel this damned old. Plus, I have 4 kids, all under 11 years old (my youngest just turned 2).
I ain't having no more. Trip to the doc's a couple years back virtually guarantees that! (snip snip)
I need to be here with them. And I love my wife and want to spend another 50 years with her.
Early death isn't an option.
And zest for life is a high priority.
This is what I'm going to do:
Dang, I didn't mean to lay it all out on you. But I bet at some point, you've faced similar challenges. And I bet you overcame them, just like I will.
Here's the supplement stack I mentioned:
If the above doesn't produce results (mostly in higher T levels, losing body fat, and feeling better), I will pursue the HRT path – yes, sticking myself with freaking needles full of testosterone.
I'm reading up on all of that now. I've been in consultation with a doctor who is open-minded about this sort of thing, which I've found is pretty darn rare.
There is one activity that you probably do on the weekends—or some nights during the week—that could be leading to extreme weight gain (depends on how much).
It could also lead to your death—if you’re not careful. What activity is it?
Now, I agree there are plenty of benefits to having a drink or two at night.
It’s been shown to improve heart health, may reduce your risk for diabetes, and may even decrease your risk for having an ischemic stroke.
But again, this is light drinking—only a glass or two a night.
More than that and you could be putting your health—and life—at risk!
Studies show that heavy drinking could lead to cancer, diabetes, heart disease, memory problems, and weight gain.
Now, up until recently, it was believed there was no way to reverse the damage associated with drinking.
But that was then, and this is now…read more
It is more common than not to see and hear guys lifting weights for over an hour a day 5 or more days a week.
There is something I need to tell you – this is too much.
If you are lifting weights for an hour or more per session then you are not working out hard enough.
What do I mean by “not lifting hard enough?”
Personally, I am exhausted at the 30 minute mark.
Do you want to get a sense of how you should be working out?
Perform 10 sets of hack squats where you hit failure at rep 20 on each set.
Rest 60 seconds in between sets.
Guess what happens?
You won't last 30 minutes.
The “Mass in 30 Minutes Program” will change the way you look at training.
I can almost guarantee you that you will build more muscle in 30 minutes than most people will in an hour or more.
Keys to this program
Monday – Back & Bi's
1) Lat Pulldowns 8 x 8-12 reps
2) Alternating Dumbbell Curls 4 x 12-15 reps (each arm)
Tuesday – Chest & Tri's
1) Chest Press 8 x 8-12 reps
2) Dip Machine 4 x 12-15 reps
Wednesday – Legs
1a) Goblet Squats 5 x 15-20 reps
1b) Hamstring Curls 5 x 15-20 reps
Thursday – Off
Friday – Back & Chest
1a) Seated Cable Rows 8 x 8-12 reps
1b) Push Ups or Weighted Push Ups (use weighted push ups if you can do more than 40 push ups) 8 x failure
Saturday – Legs
1) Leg Press 5 x 15-20 reps
2) Dumbbell Lunges 5 x 15-20 reps (each leg)
Sunday – Off
Stick with this program as long as you want, but for a minimum of 3 months.
Record your workouts and try to add weight when possible.
You might be noticing that you are only using a small number of exercises.
What about muscle confusion?
What about exercise variety?
Muscle confusion is a bull shit term that was created within the fitness industry to help market products and programs.
In reality, most people fail to gain significant results because they use too many exercises and, therefore, never really gain any significant strength in certain exercises.
So, stick with the exercises in the program above and slowly try to add weight over time.
5 pounds here and there occasionally, over time, adds up to a lot of weight and a lot of muscle.
As far as your diet goes I like to keep it simple.
You don't need to eat like a pig unless you want to look like a pig.
Take your bodyweight and multiply that by 18 and that's roughly the number of calories you should be consuming every day.
So, if you weigh 200 pounds you should consume 3,600 calories a day.
Take a before pic now.
Take an after pic 6 months later.
If you love the results, send them over to me and you will be featured on our website.
photo credit: Svavar “Suave”
Below is an infographic showing what some of the top athletes at the 2008 Summer Olympic Games ate while they were in Beijing, China.
At first, I thought the information about Usain Bolt was made-up. But this article corroborates the McDonald's diet.
Sources: “Usain Bolt by Augustas Didzgalvis (cropped)” by Augustas Didžgalvis – Own work. Licensed under CC BY-SA 4.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Usain_Bolt_by_Augustas_Didzgalvis_(cropped).jpg#/media/File:Usain_Bolt_by_Augustas_Didzgalvis_(cropped).jpg
Building muscle has always been a passion of mine.
The #1 goal of the majority of my clients is to build as much muscle as possible.
If you want to build significant muscle, you need to start taking it seriously. Below are 5 reasons why you're not making the gains you should be making.
You need a plan.
Do you think Washington just yelled “Charge!” during the Revolutionary War?
Do you think Tiger won the 2000 US Open by 15 shots by simply “Grippin & Rippin” it?
Do you think Dorian Yates won 6 consecutive Mr. Olympia's without a plan?
So, what makes you think you can build large slabs of muscle without a plan?
So pick a muscle-building split and stick with it for the next 3 months.
To get big you need to lift big.
You wanna know how Arnold got huge?
What a genius, right?
Relying mostly on curling 20 pound dumbbells and doing leg extensions ain't gonna do anything for you.
Try doing 50 pull ups, 50 dips, and 50 squats a week and see what that does for you.
Look, unless you can re-write the universal laws of thermodynamics, you cannot build muscle and lose fat at the same time.
You know who can do that?
Those that take steroids and/0r are genetic freaks.
I'm talking the top 1%.
That is not you.
You need to gain weight.
Gain weight, but don't get fat.
There is a difference.
When dudes try to gain muscle they eat anything and everything.
The result is that they gain muscle and a ton of fat.
Don't do this.
You cannot force feed a muscle to grow.
Your form when performing exercises doesn't need to be perfect, but it can't be terrible.
Strive for “solid” form.
Whenever possible, lift in front of a mirror so you can see what you are doing.
The key to building muscle fast is frequency.
That is to say, the more often you can stimulate a muscle, the more a muscle will grow.
But, frequency depends on recovery.
You can train a muscle whenever it has fully recovered from its previous stimulation.
Increased Recovery —–> Increased Frequency —–> Increased Muscle Growth
So, there you have it — 5 reasons why your muscle building program sucks and what you can do about it.
Which do you fall victim to? Tell us in the Comments.
photo credit: PUMPING IRON – TWO
Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.