Bodybuilding is simple. It doesn't take a rocket scientist to understand the basic concept of muscle stimulation and growth. However, this doesn't mean that it's easy. In fact, it is very difficult. Extremely difficult. You can have all the knowledge in the world, but without the ability to apply this knowledge you will get nowhere, and very fast.
I can't help you with the "applying" counterpart of bodybuilding. This all-too-important factor is up to you, and is something that cannot be taught. You must find it within yourself to make this commitment, and to systematically apply your knowledge on your quest for mind blowing muscle mass and strength.
Knowing What You Are Doing
However, the knowledge portion of bodybuilding is something that can be taught, and that's what this article is all about. People often ask me how I was able to make the gains that I did at the age of 15 with only 2 years of training and no real supplement use. It had nothing to do with a top secret workout plan or any magical supplements.
It was the result of sound, sensible training using the basic guidelines of muscle growth and nutrition. I'm going to share with you my philosophy and viewpoints on muscle growth, and why they work. SIMPLICITY is key. LESS is more. Intensity is EVERYTHING. Forget everything you think you know about bodybuilding, and read on…
First off, to understand how to gain muscular size you must first understand what causes muscle growth. Every action that goes on within your body is centered around a single ultimate goal: survival of the species. In other words, keeping you alive and healthy. For example, when the body is hungry and in need of food, your stomach will begin to feel uncomfortable. Why? It's your body's way of telling you, "feed me!"
This uncomfortable sensation will continue until the body is fed. Similarly, the natural responses of blinking, coughing, sneezing, getting a suntan are all there for the same reason - they protect your body and help to fight against potentially harmful outside forces. The action of gaining muscular size and strength, otherwise known as muscle "hypertrophy", can be viewed in the same way.
Each Rep Counts
Each repetition closer to failure creates deeper inroads into the muscle fiber and causes "micro tears". When you lift weights you are damaging your muscles, and through proper nutrition and rest your body will repair this damage. So, just like hunger, sneezing, coughing etc, in response to harmful stress placed upon the musculature, the body responds by increasing the size and strength of that particular muscle in order to protect it from possible future damage. Understand so far? It's really quite simple. It's all about survival. Meaning that what you accomplish in the weightroom must be perceived by your body as a threat. This brings me to my next point, intensity.
If what we accomplish in the weightroom must be perceived as a threat to our survival, then naturally the more intensity we put forth during our workouts the more heavily our bodies will respond. Intensity is, in my opinion, the most important factor for gaining muscular size and strength. Training with 110% intensity is what separates the champions from the wannabe's. Unless you have a killer set of genetics, submaximal intensity will yield little to no results.
What this means is that every single set you perform in the gym must be taken to the point of muscular failure and beyond. What is meant by the term "failure"? Simply put, it means taking each set to the point where the weight will not budge no matter how much force you apply. To the point where even if you're life depended on it, the bar would not move another inch. This is true intensity, and this is the way you must train if you want serious results. Let me describe a typical set in order to give you a better idea of what I'm talking about. I'll use a simple barbell curl as my example:
The bar is loaded and on the ground. I take time to concentrate, and focus my mind on the task at hand. I block out any potential distractions and find my grip on the bar. I remind myself what it is that I want to accomplish on that set, "5 reps", I tell myself. I pick the weight up and begin the set. I curl the weight up for the first rep. Not too difficult, but I remain focused. Rep number 2 is a little tougher, but I still feel strong as I let the weight the down slowly and accentuate the negative. I'm feeling the fatigue on number 3 as my strength is starting to drain out. Rep 4 is a struggle, and the weight is moving very slowly as I give my all to curl the weight into the top position.
I let it down slowly. My arms are burning, my grip wants to let go, and just about every part of my body is screaming at me to stop. But I dig down deep into my mind, ignore my body's alarm system and pull the weight with every last bit of strength that I have. It's moving slowly and I know that I'm going to get the rep. The last rep feels like an eternity but after a 10 second battle I've gotten the weight into the top position.
Intensity Is Everything
By now my arms feel like they're going to explode. Intensity is everything, and I want to take the set for all its worth. So I let the weight down extra slow this time. I try to hold the bar and fight gravity as long as I can until it collapses. Am I done? Hell no. There's no way I'm getting any other reps, but I want mountains for biceps, so I continue the set. I try to curl the weight as hard as I can for another 15 seconds and battle the weight for all it's worth. I can hardly hold the bar now. The set is over.
This is the type of intensity that must be put forth during every set and every workout. If you aren't used to this level of training then it may take a few weeks to get accustomed to it. I can't stress enough how important it is to train with 110% intensity. Either lift all out, or you may as well go become a ballerina. I have no sympathy for anyone who complains about lack of muscular gains when they are not training themselves to the limit.
Okay, you now understand that:
a) Muscle growth is a product of the body's natural alarm system
b) You must train with 100% intensity. Each set must be taken to complete muscular failure and beyond.
Stay Tuned For Part 2
No Fail Muscle Building (Home Page)
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