The Bulking’s Myth

bulking

I read an article on T-Nation  and here is what I learned

Here’s what you need to know :

  • After a certain point, your ability to gain muscle will not go faster by consuming more food.

  • The body can’t build more than a few kilograms (pounds) of muscle in a month. Remember that the weight you gain is not only muscle.

  • There is a better way to gain muscle. Don’t used the bulking period as an excuse to eat junk food.

The gluttony game

To have more volume you have to eat more, we agree. You will be able to gain a large amount of muscle mass only if you eat enough calories and nutrients to help your body to build muscle. For those who take steroids, that’s another story. In fact, if you don’t eat enough, it’s possible that you lose muscle even if you train hard. More you eat, more you grown.

But not so fast

If you don’t eat enough, your muscle growth will stagnate but that doesn’t mean that if you eat more, you will gain much more muscle.

A major mistake that you can do when you train to have a muscular physique and aesthetic, it’s eating too much junk food and have a high percentage of body fat to boost your muscle growth.

When you are natural, your body has a limited ability to build muscle. The amount of muscle you can build depends on the ability that your body has to synthesize new muscle tissue from protein you eat.

The ability of your body to synthesize the protein depends on your natural testosterone levels, your testosterone with your cortisol ratio, your insulin sensitivity and your genetics.

You can eat the amount of food that you want, you can’t change your ability to synthesize protein. Overeating will increase your body fat percentage.

Your body is a construction worker

body under construction

Imagine that your muscles is like a house you trying to build. The bricks are amino acids (from proteins) and the money to pay construction workers are carbohydrates and fat you eat.

If you don’t give enough bricks (protein), they will not be able to build the house as fast as they can. A deficiency in protein means a slow muscle growth.

If you don’t pay your construction workers enough with nutrition, they will not be motivated to work hard. If you really don’t pay your construction workers, they will even destroy your muscles (catabolism due to a too low calories intake ).

In summary, if you don’t eat enough protein and calories, you will gain muscle very slowly.

Giving more bricks (protein) to your construction workers , they will be able to build the house faster. But at some point, sending too many bricks will not speed up the construction speed. For example, your construction workers can add 1000 bricks per day in a wall. If you give them 2000 bricks, it will be useless because it will exceed their ability to work. This is the same thing for the salary (calories).

The athletic threshold

« But I gained 6.7kg (15lbs) in 3 months and I didn’t gain fat »

This is something we often hear. If it’s possible to gain only a few kilograms (pounds) of muscle per month, why so many people say they have gained much muscle without gaining fat ?

It’s possible to gain muscle without gaining much fat and the answer is : an athletic body. An athletic body isn’t the body you see in bodybuilding competitions. An athletic body has a body fat percentage between 10-20%.

The guy believe he gained 6.7kg (15lbs) of solid muscle because visually, he looks to have kept the same body fat’s percentage. But if we look in detail, he gained 2.7kg (6lbs) of muscle, 3.1kg (7lbs) of glycogen and 0.9kg (2lbs) of fat in a period of 3 months.

Here are two situations :

Situation A

  • Go on a bulking phase

  • Gain 11.3kg (25lbs) over a period of 6 months

  • The details of 11.3kg (25lbs) is 2.2-4.5kg (5-10lbs) of muscles and the rest is 0.9-1.8kg of glycogen (2-4lbs) and 4.5-6.8kg (10-15lbs) of fat.

  • To lose the excess fat, you have to do a strict diet. If you are extremely strict, you can expect to lose 0.4-0.9kg (1-2lbs) of fat per week without losing muscle.

  • The best scenario is 6-12 weeks to lose fat. Otherwise 12-20 weeks.

Situation B

  • Increase your calories but just enough to give your body the nutrition needed to maximize your muscle growth.

  • You gain 0.6kg (1.5lbs) of muscle per month with less fat.

  • After 6 months, you gain weight 2.2-4.5kg (5-10lbs) but only 1.3-2.2kg (3-5lbs) of fat.

  • To lose fat, you need to do a diet for a month.

The best way

Many people ruin the potential of their body with the internet gurus tips that advise eating as much as possible (even junk food). Result, a lo of unnecessary fat that gives the impression of being muscular.

Many people don’t eat enough to help muscle growth but eating too much or eating junk food isn’t the solution. We must calculate the number of calories that we have to take a day and select food throughout the year.

Did you go in a bulking period ?

-Steph

Muscle Mass Mystery

muscle mass

I watched a JamCore DZ’s video  about muscle mass secret and I wanted to share this with you.

You have trouble to gain muscle mass ? You tried and you were disappointed with the results ? Then this article will interest you.

When you begin to train you, you are very motivated and very excited. The first training’s year, you gain between 5kg (11lbs) and 8 kg (17lbs) of muscle. This is because you lift weights that shock your muscles and even if you eat anything, your body will respond.

Consistency and coherence

constitency coherence

When you gonna evolve, you will stagnate. This is normal, this is the nature. But what will help you is consistency and coherence. No matter that you to take supplements or steroids ! We must stay consistent and coherent all year, every day, all week, all month.

The problem is that when the body evolve well the first year, the second year we start doing bullshit. We’re no longer coherent and consistent and it affects our muscle mass. Even if we train well, eat anything slowed our muscle mass development. When we eat anything, we create wrong muscle mass based on water and fat.

Training and nutrition should be at 100%. You focus on them and recovery, therefore sleep as much as possible, for 3 years and you will get the body to do a competition.

In summary, you must be coherent and consistent with training, nutrition and recovery. You must also continue to learn how to evolve your body and you need to have discipline.

Become your own coach

Continue to learn how to change your body with valuable information. Stop looking bullshit, stop to watch people who only want to attract attention with scandals. Select a program with a good coach and keep it. Don’t look other stuff on Internet that can cause you injuries. Follow your program and become your own coach because results come with time.

JamCore DZ’s evolution :

jamcore dz jamcore dz

  • 1987 he weighs 69kg (152lbs)

  • 1994 he weighs 102kg (224lbs) (it took 7 years)

  • 1995 he weighs 104kg (229lbs)

  • 1996 he weighs 108kg (238lbs))

  • 1997 he didn’t train throughout the year. He was with girls in Australia

  • 1998 he weighs 102kg (224lbs)

  • 1999 he weighs 110-112kg (242-246lbs) through existing muscle tissue. muscle memory.

When we start this sport we want to have results as soon as possible but it’s the opposite is happening. You have to stay focused every day and see results every 6 months. More you will learn and more you will understand this science, that’s the muscle mass mystery. Science to have a mind and a healthy body.

You thought you had to do what to have muscle mass ?

-Steph

PS: Do you want a free training program? Click 

Do You Want To Build Your Body Naturally ?

katniss eerdeen daniel craig

Ah ! You want to look like Katrnis Everdeen, Daniel Craig and Captain America. And immediately like Homer Simpson !

You’re in luck because there will always be magazines, products and supplements that promise you that you can have this body type in a few weeks/months. But you have no chance because the reality is not that. You can have these results, yes, after devoting time, energy, effort, discipline and dedication.

You wonder how to get there ? Most people think it’s necessary to lose fat and gain muscle at the same time to become a superhero. I talked about it in this article.

If you read the article, you know that my recommendations are to start to lose fat and then gain muscle. I’ll talk about it today and if you’re a very thin person, this article will help you.

My recommendations:

  • Lift heavy, gradually lift heavy

  • Include squat, deadlift and compound movements in your workout program

  • Sleep as much as possible

  • Eating more calories especially training days with a lots of protein, carbohydrates and vegetables.

  • Repeat month after month after month after month after month

  • When you doubt, eat more than you think

  • If you gained too much fat, reduces carbohydrate calories on non-training days.

For skinny people, you’ll have to struggle to eat more because you don’t eat enough. By eating more you’ll build muscle and add fat. After a few weeks, you can lose fat if you notice that your bodyfat percentage continues to rise.

« And Steph, I have a problem, I can’t go to the gym ! Can I gain muscle with bodyweight exercises ? »

bodyweight workout

Hear me well, you can gain muscle with bodyweight exercises, gymnasts trains mostly like that. But it will be damn hard like Metal Gear at the most difficult level, especially for your legs. If you want to gain muscle as fast as possible, it’s almost a requirement to have a barbell for squat and deadlift.

This world isn’t a Disney movie and there’s something important, genetics – there are people who are naturally thin, people who gain fat easily or gaining muscle easily. In all cases we must struggle to get results (those earning muscle easily, at the first plateau, they stagnate and cry !). Each has its genetic and we can do our best to fight in this battle but for some people the struggle will be harder than others.

« And Steph, I want more muscle but not too much »

marc fitt dennis wolf

miss bikini fitness female bodybuilder

You see, this question comes from people who are just starting a workout program, especially girls.

The unknown is scary and we’re afraid to do somethings if we don’t know how our bodies will react. Added mainstream magazine that say « lift light weights to tone arms ! » and you imagine quickly if you lift heavy weights, you will become like Hulk.

The truth: If you want to become like Hulk chose training that matches, that means: a hypertrophy training (increase muscle size), have a superior genetics, taking steroids, eat like a horse and focus on nothing except the muscle size for YEARS. If you don’t want to be like Hulk, you will not be like Hulk. Don’t do these things above, it’s simple.

It’s true that from a genetic point of view, there are people who gain muscle more quickly than others, but this is not a radical difference. It’s people who are very thin and have a fast metabolism who ask this question. Once they gain 18-22kg (40-50lbs) of muscle and fat, they’ll soon realize that their body is much better and they will never think to ask this question again.

-Steph

How fast can I have the body I want ?

fitness cover 50 cent

Here’s what I hear very very often:

« I’d lose 9-22kg (20-50lbs) and I would like to have more muscle too but not too much ! I can have it in 2-3 months ? »

I know what you want, because I also thought of that when I started training. Men want to have « The Secret » to have a slimmer waistline but also have bigger arms and chest. Meanwhile, women want to lose weight and having a toned body without being too muscular.

If you have these kinds of thoughts, today’s article is for you.

Today we will see these goals and see what is the best way to get there.

Here is the truth: we are human beings. Yes, we can do amazing things.

Unfortunately, unlike in superhero movies, there is no super serum that can transform us as Steve Rogers into Captain America in a few minutes or even a few months ! Whatever the type of body you want, it will take hard work ! An insane amount of patience and dedication.

Concentrate yourself on these fundamental principles and be vigilant of Empire’s scammers.

fitness scam

These magazines, DVDs, commercials, youtubers and books are designed to increase your insecurity about your body and show you unrealistic pictures of what you can accomplish in a few months. That’s not cool ! They don’t want you to be healthy; they want to sell you products. If you’re healthy and you continue as you have learned, you don’t need them, never again !

Unless you are a member of the X-men (if you are a member, makes me know) or that you take steroids, it’s very difficult to build muscle and lose fat simultaneously. To build muscle, you need to eat a calories surplus and calorie surplus is used to build your muscles. To lose fat, you need a calorie deficit to force your body to burn fat for energy. How can you eat too much and eat too little at the same time ? It’s like trying to thread a needle into the Space Mountain. It’s not possible, but in a quiet park, surely.

Fortunately, if you just start a strength training, you can seriously gain muscle and lose simultaneously weight. I’ll explain this in another article.

If you are trying to lose weight and your weight on the scale increases, you probably do NOT build muscle. This is a case that often happens with people who are overweight and in the first two weeks of weight loss attempt.

You quickly make the conclusion that « muscle weighs more than fat so I had gained muscle ! ».

Building muscle is not as easy as you think, so it’s likely that you took fat and eating calorie surplus. Or, more likely, you have the water weight surplus or your first weight was not accurate. Remember that scale lies. Increasing carbohydrate/sodium intake for a few days, the menstrual cycle for women or other factor can give you a starting weight quite inaccurate.

If you are overweight, the weight on the scale should decrease if you eat correctly and that you regularly do exercises. If after a month you don’t see results or the weight on the scale increases, you need to make some small adjustments in your diet (look at your total calories and sugar consumption).

Yes you can accomplish each goal if you have a solid plan to follow and you’re dedicated. It depends on how you want it and what you’re willing to give up to get it.

hard work

I can tell you that building a body to be proud is certainly worth but it’s better to build a superhero environment step by step, instead of everything at once !

Yes, I hear you ! You want to have a great physique to a wedding in two months and you want to lose 20kg (44lbs) and have bigger arms and chest to look like Daniel Craig in James Bond.

Unfortunately, here on planet Earth, there is a place we call « reality » and it’s different from Hollywood. We’re more interested in using the right track with a solid foundation that you put in place year after year to the success (rather than a 15 minute scene in a movie).

-Steph

Losers Have Too Excuses

stop excuses

Right now, I changed my training and it’s harder. People see my face in the gym, I work hard. I have friends who tell me I do overtraining and I should calm me down. I don’t think I’m overtraining or I have my own definition of overtraining. My definition of overtraining is surpass its limits, do some more repetitions after a period to adapt.

Magazines have fitness program where they indicate the number of sets and repetitions to do to gain mass. This is a good thing but the majority of people who write these articles don’t do sports. Looking the physique of the person who wrote the article and you will know right away if it’s credible. A person like Jim Stoppani is credible, it’s people like him that we must read.

It’s clear that if you compare my training with that of a magazine, I train too much. Now imagine you train for several years, you will always follow magazine’s indications ? No, because you’re smart, you know that at some point you’re going to stagnate and you don’t want to stagnate. That’s why you’re going to customize your workout. It’s not overtraining, it’s just training as hard as possible.

fitness program magazine

There are basic exercises that are important and should be in every fitness program : Squat, Deadlift and Bench Press. These exercises helps to have solid foundations to improve strength and this is for beginners, especially beginners. Whatever sport you do, these exercises will improve your performance.

Today I met someone who told me that he couldn’t train like I do because he would not be able to recover. That’s Loser’s excuse. Don’t come talk to me in the gym to tell me you can’t do this or that. I don’t care, all that interests me is that you progress at your own pace. To progress, you have to work hard, it’s simple.

Imagine that you have a job and your boss offers you a promotion. You’re going to refuse the job because you know a colleague who has a better degree than you ? If you refuse the job, you’re such an idiot !

job promotion

I know a lots of people who spend their time making excuses instead of to go to the next level. If you’re full of excuses in the gym, you’re full of excuses in all areas of your life and you will have problems in your life. You will become a weird loser (well, it makes me think of someone !). There is nothing more powerful in the world than the human‘s will. If you think you can do something, do it. And if you really, really, really, really want it, it will happen. No excuse.

It’s clear, it will not happen at the 1st shot but be strong, be a man, accepts the challenge. You think a person has more advantages than you, challenge this person. Be the challenger, be the one who wants to take the gold medal. Stop saying you can’t do that.

Think of people you admire, do they spend their time making excuses ? Be strong and work to go to the next level. Don’t say that you can’t train hard because you don’t take steroids. You see how that excuse is stupid. Forget bullshit excuses.

next level

Train hard, surpass your limits, eats healthily, sleep well to recover and do it again every day. This isn’t muscle or steroids that make you strong, it’s your state of mind and your will.

I see many people who have potential but they don’t use. That’s why I say their « Go, pushes your limits, go ahead » I know I’m not a bodybuilder but my body is the proof that I am a person who trains hard.

This blog is my tool to share the little knowledge I have to motivate others. I’m not an expert but I learn every day and I love it. That’s why I say STOP YOUR EXCUSES AND LET’S GO !

Do you want suprass your limites ? Free Fitness Program (Select a program and click on “Log as a Guest)

-Steph