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Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Abstract
One thousand
feet in the air, with only two choices. You’ve battled through ruff terrain,
and unending heat for one purpose, to view the world from a heightened
standpoint. Only now you must face what the mind instinctively seeks to avoid:
The Edge…Do you turn back, or press forward? If the answer is choice A,
then I’d suggest clicking here. Still with us? Excellent, because for the next
thirty days you will walk that edge, only the cliff will be your body, and the
edge will be the point to which you train each and every day. Sound
intriguing? Want to know exactly what such an experience will entail? Read on.
Tetany –
Lets Fuse it!
There is a
concept in the Physiological Sciences that we call Tetany. When viewed in
graphical form, it appears like so:
The graph to
which you have just been exposed is comprised of several stages. The first
is an
individual muscular contraction which appears on a desert isle, alone and
unaided. That is-unlike those to follow, it is devoid of support. In
the second and third aspect you are viewing what is called incomplete or Temporal
Tetanus.
This is defined as two or more muscular contractions spaced close enough in time
so that part of their effects are combined to elicit a stronger force. Complete
Tetanus is the ultimate form of contractile summation. This simply put, occurs
when the contractions of a muscle fiber, or group of muscle fibers are so close
in time that you can no longer distinguish between one contraction and another.
The result? A peak in force so explosive that you would feel as if you could
punch through a wall!
What I want you to notice is that the quality of each phase increased. The
first was ok, in that the muscle produced some force, the second was better, as
it increased significantly, but the third phase was clearly at a level of
unparalleled force production.
I have discussed this concept, because it is comparable in many ways, indeed
perhaps directly to the single focal point in hypertrophy training.
The dear, dear concept of Super-Compensation. As we know, the idea of training
is one that is based on a stimulatory basis. It is a spark if you will. As an
athlete, the goal is to enter your second home( the gym ) and expose your
musculo-skeletal system to a threshold high enough to force a subsequent
adaptation. That adaptation is based on a principle, or what some would call
the actual Law of Specificity. A law which states that the human body will
respond specifically to the stress it is exposed to. I.E. a cardiovascular
session will yield highly adaptable responses to the heart( to increase stroke
volume ), arteries( increased elasticity to store potential energy and therefore
increase blood flow throughout the body ), the lungs, and gas exchange within skeletal
muscles( a notion to be addressed clearly within this article ). Therefore if I
inflict micro trauma in a muscle fiber, it will respond(if resources are
available for repair ) by increasing its resistance to this trauma. Such
adaptations will include a strengthening of the connective tissue which binds
the muscle, the addition of myofribrils( the contractile units of a muscle cell) and much, much more. This of course is an extravagant way to state that the
muscle will hypertrophy, or become enlarged if you will. In addition to this,
the body will adapt via enhanced neural drive, by either recruiting more muscle
fibers, or increasing the efficiency in which they work in unison (click here to
better grasp nervous system adaptations).
In summary – Supercompensation is an adaptation which is specific to the body
system taxed( be it cardiovascular, muscular, skeletal, respiratory, and even
endocrine ), that, when complete, heightens, builds, or increases the body’s
ability to cope with that stress upon exposure to a similar bout.
The next factor, which must be addressed, is the zenith of this process, its
pinnacle so to speak. As with muscular contraction, if one is to summate
adaptations they must do so close enough in time to add their effects together.
The can best be described by substituting the concept of tetanus, with
adaptation rates.
Such a concept constitutes an extremely vital
aspect of this sport. You, as a competitor need to time workouts so as to
create a piggy backing effect. I say this, because your body is also subject to
the law of reversals. This can be defined as-disuse leads to a
retro-adaptation.
Once you have passed your peak, you will slowly revert to the level you had
before the positive increase in size and strength. What then is the goal? I
believe it is clear, and displayed above. How to attain this goal is another
question. Lets continue
The Pinnacle of Super-Compensation
Indeed there
are several complications involved in mapping out ones battle plan in such an
area. As has been discussed, specific adaptations occur in response to specific
stimuli. In other sports, the line here is extremely clear, but it is a
combination of adaptations that leads to subsequent growth. Our focus is on
stimulating escalation in red slow, red fast, and white fast twitch muscle fibers.
This of course calls for a variety of repetitions, speeds and maximally taxed
systems. The hypertrophy athlete must have extreme muscular endurance, strength
and control at the same time. Therefore, the following workouts will encompass
each of these areas.
When it all comes down to it however, this is a very brutal, and insanely taxing
sport. It is a fact, that hardcore training leads to optimal gains, but it is
also a fact that such stimuli call for a more complete recovery time. One of
the most assured splits is one, which trains a body part every 5-7 days. This
allows the athlete to train at high intensities, and summate training sessions.
The following split however, will take this concept one step further. We are
going to push the envelope so to speak. You see, a 5-7 day split will summate
sessions, but in many ways that summation will be temporal, which overall is
still outstanding, and I highly recommend this due to its clear efficiency. My
goal however, within the next 30 days is to achieve complete summation, so that
it is impossible to distinguish between compensatory bouts!
In order to accomplish this, we must break down the factors effecting recover
into specific categories:
Category I - Amount of
Micro Trauma Elicited Within A Training Session
Muscular
hypertrophy occurs when a specific region’s level of protein synthesis exceeds
its present rate of degradation. To be precise, your body must make more
proteins( peptide bond amino acids together ) then it breaks down( proteins are
broken down by a process called hydrolysis, H20 is added to break bonds between
amino acids, thereby freeing them for other uses ). While it may seem contrary
to the above statement, it is established that increased protein degradation
actually stimulates its counter part to also increase.
Procedures which
illustrate enhanced MPS, either directly(13) or indirectly show an increase in
protein degradation. In the former, the rate of degradation is actually
measured. In the latter it is accounted for by the fact that muscle growth,
while it does occur, is not in direct correlation with increased protein
synthesis. To illustrate this point, Kevin
E. Yarasheski et
al. in a study on hypertrophy showed that while muscle cross sectional area did
increase significantly, had protein degradation not also increased, the net
growth would have been substantially larger( 12 ).
In light of accompanying degradation, Millward et al. postulated, “
that increased rates of protein breakdown are a necessary accompaniment to
muscle growth and may result from the way in which myofibrils proliferate (
9 ).” Indeed, it has been postulated and backed by several
studies, that the greater the degradation the greater the super compensation
rate ( 2, 3, 4,
6,
8, 9,
11, 12, 13,
15 )
Note:
Proliferate - the term which Millward used is fancy
Physiological way to say reproduce.
What then,
or rather why do these two processes seem to be intimately linked? The answer
lies in the infliction of micro trauma on an exercised muscle group. I can
discuss scientific journal after scientific journal, and provide an in depth
explanation for each of their findings on the spot. However, a more pragmatic
solution is to simply select key journals and summarize the main points, which
were found in them.
Summary – What I have done below is provide some deeper insight into the theory
of why MPS( muscular protein synthesis ) is increased. I also summarize this
further afterwards for a more concise understanding. Knowledge is power, which
makes this process well worth it. To aspire to greatness, the mind must grow as
well.
1. N. Stupka et al. in their
study-Cellular adaptation to repeated
eccentric exercise-induced muscle damage( 11 ) and
P. M. Clarkson et al. in their study on
Exercise-induced muscle damage, repair, and adaptation in humans( 12
), both showed that high tension exercises induce muscular damage to muscle
fibers. This, stimulates the cell to degrade damaged areas firstly and then
mend these areas. This mending process is a direct reflection of protein
synthesis. Therefore, micro trauma causes a cell to first break down certain
proteins, which are damaged beyond repair, before the rebuilding process can
occur. This highlights why degradation is a necessary process. Additionally it
was discussed that eccentric exercise causes greater hypertrophy then
concentric. This will be examined shortly.
2.
Tibor
Hortobágyi and company, in their study
Normal forces and myofibrillar
disruption after repeated eccentric exercise,
tested subjects by working their knee extensors with pure eccentric
contractions( 16 ). They found that myofibrillar disruption, or damage, caused
firstly a decrease in immediate strength following the workout. However, during
recovery, while degradation did increase, protein synthesis increased to a
greater rate. Thus, the synthetic rate is the great supercomensatory champion.
Furthermore, after the second bout, the participants not only gained strength,
but they recovered much quicker then their first bout. Showing that the tension
or stress caused by eccentric exercises caused micro trauma. By increasing
myofibrils and strengthening connective tissue, they were able to better resists
subsequent stress placed on the muscle group.
3.
In a long term Study on Eccentric vs. Concentric exercise, Elizabeth J. Higbie
et al showed that both concentric exercises and eccentric exercises increased
muscular hypertrophy as an adaptation to resistance training. However, the
latter showed more growth then the former.
The question is why?
4. The general hypothesis is that Eccentric exercise inflicts more
damage, and therefore elicits a greater adaptive response. M.
N. Stupka et al.
used an ingenious protocol to demonstrate this(14 ). Each participant in their
study trained the triceps through overhead, one arm extensions. One arm was
trained eccentrically, while another concentrically. When a biopsy was taken,
the eccentrically trained group showed 81.7 % damage of the fibers analyzed,
while the concentric group displayed a 32 percent damage ratio( 14 ). When I
say damage, I am speaking of Z-Band disruption, and sarcomere misalignmen. This data is extremely similar
to other studies on muscular hypertrophy( 5, 12, 14, 16, ).
5. I will answer why this is the case in a moment. However, what I want
to illustrate to you, is just how specific an adaptation can be. You see, it is
not only region specific, but actually specific down to the level of the
organelle( the components that run a cell ). You see, regional degradation
causes absolutely amazing cellular responses! Both Stephen
Welle et al. and
A. Chesley et al( 3, 15 ), showed that ribosomes actually increased their
regional specificity in response to areas being degraded. Let me clarify this.
When a certain myofibril, which is a muscle cells contractile unit, experiences
damage, which is directly linked with the break down or degradation process, the
cellular machinery, responsible for protein synthesis increases the rate at
which it synthesizes proteins in the areas, which need attention. In fact,
Horne Z et al. stated that their results indicate that “ increased association of
ribosomes with the myofibrils occurs during muscular hypertrophy( 7 ).”
Ribosomes are responsible for synthesizing proteins( discussed further in
article ).
6. What then is the problem? Simply put, protein degradation, while it
is necessary, is still opposite that of MPS. Therefore, we should minimize
unnecessary degradation at all costs. In other words, this does not imply to
starve yourself just so you start breaking down protein. But rather, to point
out that it is a naturally occurring process that the cell goes through to
degrade certain damaged proteins before building them to withstand greater
thresholds. And to illustrate this fact, muscle fibers actually increase their
ability to specifically degrade proteins, without breaking down others
unnecessarily. An extremely intriguing reflection of this fact is found in the
release of a polypeptide called Ubiquitin ( 11 ). This molecule has the
innate ability to target a protein for destruction. If this were not the case,
then unfavored degradation would take place more often. An enhancement in this
area would heighten organization, and speed necessary, and complex degradation
processes ( 11 ). An increase in speed in this area would allow the cell to
repair itself completely that much faster.
7.
I must make it clear that concentric training
does lead to increased hypertrophy, and will be a vital tool. However, it is a
fact that eccentric training will damage more myofibrils than concentric, and
study after study has linked this to enhanced growth. There are several reasons
why eccentric exercises can lead to a higher disruptive outcome. The first of
which is centered on the actions being performed. A concentric movement is
based on a shortening of the sarcomere units, while its counterpart involves
lengthening. D. L. Morgan states
that, “There is general agreement that longer
stretches cause more damage. In contrast, shortening over the same
range of lengths does not cause any damage( 5 ).” Thus, while shortening
exercises can damage the muscle via high tension on activated fibers( 10 ),
eccentric can cause tension and damage to the muscle due to an over lengthening
effect. And, I discussed this in last months article on non-uniform
hypertrophy. Essentially, your muscle cells, much like your body have a
skeleton( deemed cytoskeleton ) which protects them. Stretching the muscle
fiber can disrupt this skeleton to a higher extent then concentric contractions(
for more information on how this occurs
click here ). To compound the above
situation, eccentric contractions recruit a lower number of motor units than
concentric movements. N. Stupka
et al. showed a 40 percent less recruitment of muscle fibers
eccentrically, then concentrically. Yet, the former had the ability to handle a
greater load( 11 ). S. Staron
and company illustrated this perfectly, by showing that the average concentric
strength on the cybex knee extension machine was 65 kg, while the average
eccentric strength was 78 kg( 13 ). Eccentric training can therefore handle
higher tensions, and distribute those damaging effects onto a smaller amount of
fibers, thereby causing greater total disruption.
8. As stated, there is an elevated
level of protein synthesis, which spurns growth. And it is specific to the
region being worked. I.E. A. Chesley et al. had two groups train the biceps
brachii( through weight lifting ) of one arm, while not applying the stimulus to
the other. Group A’s experimental arm’s rate of MPS increased to a rate that
was 50 percent higher then the control arm, while group B’s escalated to an
astounding 109 percent above its resting counterpart( 3 ). It is fascinating
to note, that the adaptation of increased myofibril synthesis is not regulated
to any one age group. Both Kevin
E. Yarasheski et
al. ( 8 ) and Debbie L Hasten et. al ( 4 ) placed men and women, at the latter
ages of 76-92 on resistance training programs. These studies demonstrated
increased muscular protein synthesis, enlarged cross sectional area and
increased strength in the trained muscle groups. It has also been shown
that MPS actually peaks. The athlete will want to keep these levels
heightened. Seksi would sum this up nicely I believe by stating the following “
Increased MPS = Increase Muscle Growth. “
9.
However, disuse also plays a key role in the process. Which is why I discussed
that one can lose their gains quickly in this sport, if time is not monitored
properly. An extreme, but perfect example of this is displayed through the
process of bed rest. Arny
A. Ferrando
et. al. tested the effects of bed rest on strength and protein synthesis( 2 ).
In this study, one group of individuals adhered to strict bed rest for 15 days.
They simultaneously had a second group endure the bed rest, with the exception
of a resistance training session performed every other day for the knee
extensors. Consequently, the strict group had a 46 percent decrease in protein
synthesis in the knee extensors, while the training group maintained their
starting synthetic rates( 2 ). This shows that a lack of muscular tension can
and will lead to atrophy, while resistance training, which calls for high
tension levels can maintain synthesis in even the most docile of situations.
Summary of The Summary
What we found above leads us to some very basic
conclusions. Firstly, the breakdown of proteins caused by resistance training,
stimulates an increase in the rate at which protein is synthesized. The Studies
which have shown an increase in degradation( break down of proteins ), have
shown a subsequent and dramatic increase in protein synthesis( the building of proteins ),.
It is thought that localized, and very specific protein breakdown, stimulates
the definite area to drastically increase the rate at which it builds proteins,
even 100 plus fold! This is backed by the fact, that ribosomes, which are the
organelles or machinery in the actual cell which are responsible for making new
proteins, actually increase their association, or intimacy with the myofibrils
that were worked, and this is directly linked with muscular growth( this shows
why it is necessary to target all of your muscle fibers )! The body is
amazingly designed to adapt, so as to only break down damaged proteins, and not
unnecessarily lose needed muscle. It would be wise for the hypertrophy athlete
to follow their body’s role by eliminating unnecessary catabolism.
Increased synthesis of proteins is the key to muscle
growth. This increase actually peaks after resistance training. Using the
concept of summation, we will attempt to fuse together these peaks in successive
training sessions. It is also demonstrated, and this fact can be referenced 1,
000 fold, that disuse leads to a decrease in MPS. This is the de-training
effect. What must be understood is that bodybuilding is a vicious sport, which
is designed for vicious athletes. In order to maintain consistent gains, one
must continually strive for higher and higher levels. Adding two and two
together, we can therefore conclude that if increased protein degradation is the
key, that we should create as much as possible, each and every training
session! While I love this concept, this is not going to work to your optimal
benefit. Although for those of you who did conceive the idea I applaud you.
Those are the guts which must be displayed by the Iron Warrior. As a study
above indicated, a group, which was maximally taxed eccentrically, had a 50
percent greater ratio of muscular damage, then did a group trained with less
intensity. It is quite obvious that the former will need a greater recovery
period then the latter. And, unfortunately, our bodies can over train. Which
means, that destructive workouts( in a good sense ) may be cycled up to.
Actually, within the frame I am providing they will need to be cycled. This is
due to the fact, that I am attempting to summate workouts in space, and I am
attempting to do so with each individual body part found within your integral
complex of muscle groups.
This therefore brings us to the following point – The more hardcore the workout,
the higher the adaptation, but the greater the need to recover will be. And
secondly, if this process is performed relentlessly, and one does not back off
slightly( hey we are riding the edge here ), then waves can actually backfire.
Meaning your body’s systems, from the endocrine to the muscular will rebel. And
finally, it is important to note, that a lighter training session is less prone
to such overtraining jaunts. Additionally it takes less time to recover from!
This, my friend is where the game plan is about to come into play! You see, if
an athlete can use short and high wave cycles, then they can still summate
workouts, without the downfall of overtaining. I will take this one step
further however. I propose to actually build your workouts in a step like
fashion, with each step representing a different phase of intensity, all
climaxing to a maximal adaptation, while each median workout allows you to still
progress to your climb to the top. We will get into this further on in the
article. You see, I not only want to provide a workout, but I want to get the
juices flowing. These concepts can also be applied to other programs that you
will design in the future. This sport is all about pushing your limit. As Old
School has stated, this is a war, and your enemy has the ultimate weapon.
Homeostasis!
Category II – Size and Fiber
Makeup
There are three basic muscle fibers. Their
characteristics can be broken down into two areas however. The first are red
muscle cells. These are red for several reasons, three of which are most
prominent:
1. Greater Vascularization – This is to say, that these cells have a greater
supply of blood vessels, and thus a greater supply of blood, giving them a more
red appearance.
2. Myoglobin – This is hemoglobins little brother, in that it is a smaller
protein, but still carries Oxygen. Red fibers contain more of this protein
carrier in their cytosol. As with hb, when myoglobin is bound to 02, it goes
through an allosteric( shape changing ) reaction which gives it a pink-reddish
hue.
3. It is richer in Mitochondria, which again gives it
such a distinct color.
The second fiber which will be discussed are white cells. The reasons for their
appearance are as follows:
1. Less Vascularization – Nuff said
2. Greater Glycogen Stores – Cellular Respiration is how we turn a molecule of
glucose into several molecules of ATP. There are distinct stages within this
cycle. The first is Glycolysis. This is a stage in which Oxygen is not needed
to produce ATP. Hence it is an anaerobic( devoid of 02 ) process. With less
vascularization, these cells will depend highly on this phase of ATP
production. Therefore, they must store a high amount of Glycogen. This is your
muscles stored form of glucose( long chain of glucose molecules ). The color of
this polysaccharide, as you may have already guessed is white.
3. Less Mitochondria
The difference between the two? Simply put, red
fibers can produce more ATP and sustain longer activities then white can. White
however, is an expert in Anaerobic activities and is therefore a specialist in
any explosive, or strength type of movement, in which O2 is simply not
available. The downfall of course is that these fibers are extremely easy to
fatigue.
The second factor, as I have discussed in the past is how
quickly a muscle fiber can break down ATP. As you know, contraction of a muscle
cell is based on two filaments. These are myosin and actin. Myosin breaks down
ATP, and binds to Actin to create tension, or force against a certain
resistance. Here is the plain fact of the matter. Myosin can never, ever,
ever, bind to Actin while it is still bound to ATP. It must first
break it down into ATD + a Phosphate. The quicker it can break down ATP, the
quicker it can bind to actin. There are two basic kinds of
Myosin Atpase( any time you see ase it Is an enzyme,
remember an enzyme speeds a chemical reaction, in this case that reaction is the
breaking down of atp ). They are the so called fast and slow Myosin Atpase’s.
Fast twitch fibers contain the former, while slow contain the latter. Its that
simple.
This is where the three muscle fibers take their origins. The first is of
course Type I – Red Slow Twitch. These are specialized at aerobic, endurance
activities. The second is Type IIB – White Fast Twitch, which are extremely
fatigue-able, but extremely large, and extremely strong!
And finally the third are Type IIA – Red Fast Twitch, which, as their name
implies are intermediate.
Difference In Recovery – Consequently, the recovery rate of each fiber is in
order. Slow recover quicker then fast, its that simple. Much of this is due to
a greater blood flow. The greater vascularization allows for greater exchange
of nutrients. This is actually very much under your control, and you can
increase the amount of capillaries drastically to each muscle. To read more on
this subject, I would refer you to the following article by
clicking here. If you induce capillarization(
the creation of new capillaries ) then you can increase your recovery between
workouts. This will be included in the workouts provided in this program. The
point therefore is threefold.
1. Muscles with a higher ratio of fast twitch fibers tend to recover slower
then predominantly slow muscle group. Therefore the hamstrings-a fast twitch
dominated muscle group, will recover slower then the soleus which is commonly 98
percent slow twitch in makeup.
2. These factors can be manipulated, and will be.
3. Our goal is to individualize in this program. This means, I want each
individual muscle group to ride the supercomensatory wave, in its optimal zone.
Which means that you will work some muscle groups more frequently then others.
Effectively giving you more bang for your buck
( those protein shakes are costly )!
Category III - Relative Size
of The Muscle Being Worked
The larger the muscle group, the more difficult recovery
for it becomes. It is for this reason that many bodybuilders run smack dap into
that dreaded wall-deemed the plateau. As each of your muscle group’s enhance in
size they are harder to maintain, much less increase in size.
Which again leads me to state that we must guard against such unnecessary
pitfalls. You can do so by paying special care to add to your capillary
networks and mitochondrial density. I linked to the former already, but here is
a link to how to increase the latter-click here. Once again the conclusions
reached are:
1. Each athlete must increase both capillaries and
mitochondria to support future growth
2. Larger muscle groups, by nature need more recovery time then their smaller
counterparts. Therefore, the latter can be trained more frequently then the
former.
There are several other factors effecting recovery, but I will take them
into account throughout the game plan, a concept which is presented next.
Strategy And Game Plan For
The Cliff Hanger Routine
The strategy as discussed is to live on the edge, you
are, for the next thirty days a virtual cliff hanger. However, if this is to be
the case, you must adhere to strict guidelines. The key word within this
program is regulation. You must regulate diet, sleeping patterns, and amenities
to a T.
Lets begin however by discussing your split.
Double Split Training – This style of training is
nothing short of sheer genius. In most sports it is known as a dreaded “Two A
Day.” In the sport of bodybuilding it is known as double split training. The
concept is based on several key aspects. Firstly, when training more
frequently, which I confess will be the name of the game this program, one can
focus more intensely on a particular bodypart, then if they were to cram two
workouts into one session. The Austrian Oak put it this way:
“ In The Army, when I had
trained six hours continuously, I found that I could never handle the kind of
weight I wanted to use. But by splitting up my schedule, training arms and
shoulder in the morning, resting for a few hours and eating at least two
substantial six-course meals, then going back to train my legs, chest and
abdominals in the evening, I discovered I had plenty of energy to handle a lot
of poundage. It was like a whole new workout on a different day. I was rested,
my energy was back, and my mind was ready for it.
At first, nobody paid much attention to this split routine, except to knock it.
They thought I was stupid to train twice a day. They said I’d get over trained,
that my muscles would start to deteriorate. I ignored them. I kept pushing
myself and growing, and growing fast( 1 ). “
I fancy myself a historian of the sport; I study it, from
its inception to the present day. If there is one constant, it is that being
hardcore has always been questioned. I very much like Arnold’s response to his
critiques-“ I ignored them. “ His result was continual growth, so continual in
fact, that he ended out developing the greatest physique to ever grace the
stage.
That is the essence of what the split to be used for this workout will be. To
more thoroughly explain it however, I will give a few examples. Lets say that
you work chest and triceps together in a particular workout. You would instead
work pecs in the morning and tris at night. The advantage of this actually
exceeds the increase in intensity. It is a fact, that intense workouts induce
higher levels of anabolic hormones. For example, if you trained once a day you
may get one extra burst of GH release. If you trained twice, you would double
this! Another aspect is insulin sensitivity. Though athletes may gain fat on a
bulk, much of this excess gain is due to a lowered insulin sensitivity in the
evening hours. Meaning that more of your calories are likely to be stored as
fat. After training, muscular insulin sensitivity is increased tremendously,
and the metabolism as a whole is revved. Therefore an evening session will
stoke the fire-that is your metabolic rate, when it would otherwise be going
out. This leads to larger increases in muscle mass, lowered fat gain, increased
hormone release, and more intense training sessions.
This method is not limited here however. When one is
advanced, it becomes progressively difficult to stimulate a muscle to grow. One
method that Old School has recommended is a two fold attack on a body part. For
example, I may work my lower body with compound exercises in the morning,
followed by isolation movements at night. I.E. squats and lunges in the morning
and leg extensions and leg curls at night.
Diet – For this particular diet, I would recommend abc's
nutritional check list. You can find this by
clicking here. Only I am
going to institute some additions.
1. Protein Goal – I would like you to come as close as possible to
intravenously feeding your body amino acids. Lets analyze a normal meal.
When you reach the table and grab a piece of steak, it takes the body some time
to break that macronutrient down to be used for its intended purpose. However,
when drinking a whey protein shake, amino acids are provided relatively
quickly. Therefore, an excellent method is to drink 20 grams of quick digesting
whey before a meal to get some aminos absorbed across the GI tract. Then,
immediately consume a slower digesting form such as cottage cheese, or some form
of meat. You will therefore get a quick source, and a slow intravenous source
of amino acids for growth and repair.
2. I would recommend utilizing Adam Knowlden's Sleep
Stack. This can be found by clicking here
3. I would also state that his post workout meal is a must for optimal gains.
Click here to read about his stack.
4. Seksi discussed the importance of Calcium last magazine,
click here to
follow his instructions.
5. I discuss basic supplements in the check list.
However, Branched Chain Amino Acids are also excellent, and I will discuss
within a sample schedule how to use them.
6. Depending on your goals, it is important to realize
that the cleaner you eat, the less fat you will gain. Of course on high calorie
diets to promote anabolism, there will be some unclean food in many cases, but as
much as possible stick with low glycemic, extremely lean foods. You might
spread these over 7-10 meals for maximum absorption.
Finally, stay tuned for some extremely innovative dieting programs in the future
of Abc. We have plans to literally provide you with what we call-
“ The Anatomy
of Nutrition. “ And this will include in depth discussions on digestion, and
also how to manipulate the endocrine and exocrine systems for maximal muscle
growth.
Conclusion
As a precursor to the training regimen, it was vital to
cover each of these important concepts. They will no doubt be a vital guide
throughout the following program. Part two of this series contains the ground
work for the next 30-60 day regimen. A regimen that you will enjoy thoroughly.
Yours In Sport
Jacob Wilson
jwilson@abcbodybuilding.com
President Abcbodybuilding / Hyperplasia Magazine
References
1. Arnold Schwarzenegger, The Education of a
Bodybuilder
A Fireside book, published by Simon & Schuster, New York
2.
Arny A. Ferrando, Kevin D. Tipton, Marcas M.
Bamman, and Robert R. Wolfe
Resistance exercise maintains
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