There is one thing that all of the biggest, most muscular people on the planet have in common.
It's not great genetics.
(Good genes help, but many people have gotten huge without being blessed with it at birth.)
It's not that everyone lives alone in the gym and does nothing else, or follows some magic training. (When it comes to muscle building, many different approaches – low weight / high weight, high weight / high weight, straight sets, hypermarkets and consecutive ones – can work.
And it's not that they are on drugs that improve performance. (You can pack in plenty of muscle of course – look no further than any drug-free bodybuilding competition for proof.)
The common thing is this:
Not the answer I expected? Here's why the patient is so important.
The problem with bulking and cutting
First, when most people want to build muscle, they go through a phase where they eat a lot and train a lot. You've probably heard it called "mass".
Then, after a few weeks or months, they change. They may have self-restraint about the size they have gained. Or maybe they think they are starting to look fat. So, they go back to the calories and change their training to try to burn fat. This phase is called "cutting".
Most people jump back and forth between these two phases – picking and cutting, picking and cutting – without making any real progress. Why; Because each new phase cancels the success of the latter.
On our site, we have talked about Point Definition Theory. It is the idea that the body is recognized by a certain weight and then becomes resistant to change. In the previous article, we discussed how it applies to weight loss. It's one of the reasons why losing weight – and maintaining it – can be so difficult.
But the concept also applies muscle gain. Your body is used to being a certain weight. When you change that through strength training, it will take steps to go back to how it was – unless you teach that this more muscular weight They are is new normal.
Have a Born Fitness Fitness Trainer on your gainz!
Teach your body that through what is called a maintenance phase. In a lecture on the site of the Renaissance magazine, Dr. Mike Israetel discusses how people hold themselves back if they do not include this phase in their education. (The content itself is paywalk, but it's worth buying if you like not forgetting the science of muscle building.)
I do not want to give too much away or force the quality and depth of his explanation. So I'll summarize it this way: During a maintenance phase, relax in training a little. And you plan on eating what is called a balanced diet, which means you are trying to eat as many calories as you want, but no more.
Sample of building nutrients for muscle building
This formula from Adam's Great Spiritual Abs will help:
For total calories per day:
Take the weight you want to maintain and multiply it by 10 if you train for 1 hour or less a week. For each extra hour you train per week, add 1 to the multiplier. So if you were up to 200kg and trained 4 hours a week, you would multiply 13 by 200 and get 2,600 calories a day as a signal. You can split this set into all meals every day you prefer to eat (two, three, four, five, whatever).
Eat at least 1 gram per pound of body weight. So if you were 200 pounds, you would see 200 grams of protein (800 calories total) a day.
Eat half a gram of fat per pound of body weight. So at 200kg, it would target 100 grams of fat (900 calories) a day.
Determine the number of carbohydrates you consume by subtracting the proteins and fats from your daily total and then dividing the rest by 4. To continue the example we use here, we would use 2,600 calories in total minus 800 calories (protein) and 900 calories (fat), leaving you 900 carbs for carbohydrates. Divide it by 4 and you get 225 calories a day with carbohydrates.
While the maintenance phase may vary, you might want to approach it as if it were could do for several months or even years. Why; Because – again – you want this to be your new normal.
You want to think about building muscle not in days and weeks but months and years. The biggest, most muscular people in the world are the ones who show up for training, over and over, for years on end.
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