Paleo Workouts
Christian Thibaudeau - Fitness Coach, Idol
Don't be "that" guy in the gym anymore
Use These 2 Simple Secrets to Fuel Muscle Growth For the Long Haul
It happens every day in the gym. The same people doing the same pointless exercises at the gym with no results. It’s actually impressive that these people have the dedication to continue week after week.
Simply going to the gym and performing 4 sets of 10 on the bench press and 20 more sets of various chest presses will work for a rookie, however gains like this are unsustainable.
In an effort to continually grow lean muscle, it’s important to understand why (not how) muscle is built.
Fuck Men’s Health. This is the truth – plain and simple;
Simply going to the gym and performing 4 sets of 10 on the bench press and 20 more sets of various chest presses will work for a rookie, however gains like this are unsustainable.
In an effort to continually grow lean muscle, it’s important to understand why (not how) muscle is built.
Fuck Men’s Health. This is the truth – plain and simple;
Biology of Muscle Growth [for dummies]
We’re all made from millions of individual cells which contain our DNA. The DNA in our cells have one mission – to proliferate themselves into the future. Understand that our body is just a vessel for our DNA to propagate itself into the future to ensure our race’s survival. Got it?
Our body acts as a protective cover that is YOURS. It’s yours to build and shape the way you seem fit through hard work and a strategic plan.
A proper workout puts stress on the body which will create an adaptive response. Remember that DNA’s one goal is to survive and proliferate, so if this stress is enough to threaten our DNA’s existence, our body will adapt so that next time we face that same threat, we will be bigger and strong enough to destroy it!
This is why people see such good gains when they first start exercising, and then slowly see the gains fade. It makes perfect sense, their bodies aren't used ANY stress at all, so the unfamiliar workouts are an extreme amount of stress that the body must adapt to.
Our body acts as a protective cover that is YOURS. It’s yours to build and shape the way you seem fit through hard work and a strategic plan.
A proper workout puts stress on the body which will create an adaptive response. Remember that DNA’s one goal is to survive and proliferate, so if this stress is enough to threaten our DNA’s existence, our body will adapt so that next time we face that same threat, we will be bigger and strong enough to destroy it!
This is why people see such good gains when they first start exercising, and then slowly see the gains fade. It makes perfect sense, their bodies aren't used ANY stress at all, so the unfamiliar workouts are an extreme amount of stress that the body must adapt to.
Where 90% of People Go Wrong
Without proper planning, our bodies will soon adapt to the 5 sets of 10 bench presses and maintain that level of fitness. Without progression our bodies will have no reason to adapt and this is where 90% of the people in the gym go wrong.
In order to build the best physique for your phenotype, there are 2 simple things must be done (It’s not a secret but something that is so simple and obvious that many people miss it).
1. Set a Specific Goal (Strength, Hypertrophy, Fat Loss)
This goes beyond the gym. This is everything in life. If we don’t know where we’re going, we’ll never get there. Thinking is an action and we are a collection of our own thoughts! By defining our goals, we have a destination and something to work towards.
If a captain is out at sea with no destination, how is he supposed to arrive? The same is true in the weight room. Do you want to see a six pack? Do you want to gain 10 lbs of lean muscle? We must have specific goals and a plan to get there.
2. Create a Progression Plan (at least 3 months planning)
Once a goal is defined, it's time to create a plan of action. A progressive model that will lead you to your specific goal.
We know the body will adapt to the stress we put on it, so we must create a plan that strategically increases the workload week after week (with a deload week about once a month).
Our models will depend 100% on our goals. The lifts will remain very similar, however the combination and order of exercises will change dramatically.
In order to build the best physique for your phenotype, there are 2 simple things must be done (It’s not a secret but something that is so simple and obvious that many people miss it).
1. Set a Specific Goal (Strength, Hypertrophy, Fat Loss)
This goes beyond the gym. This is everything in life. If we don’t know where we’re going, we’ll never get there. Thinking is an action and we are a collection of our own thoughts! By defining our goals, we have a destination and something to work towards.
If a captain is out at sea with no destination, how is he supposed to arrive? The same is true in the weight room. Do you want to see a six pack? Do you want to gain 10 lbs of lean muscle? We must have specific goals and a plan to get there.
2. Create a Progression Plan (at least 3 months planning)
Once a goal is defined, it's time to create a plan of action. A progressive model that will lead you to your specific goal.
We know the body will adapt to the stress we put on it, so we must create a plan that strategically increases the workload week after week (with a deload week about once a month).
Our models will depend 100% on our goals. The lifts will remain very similar, however the combination and order of exercises will change dramatically.
Moving Forward
I'm sure we've all seen "that" guy in the gym who does more talking than lifting, who also hasn't added an ounce of muscle in the last six months. These are the people I try to stay away from. I won't even make eye contact with them.
I have a goal in mind and know that gym time is prime time, this is where I need to focus the most on my goals and what I really want in life.
When I'm lifting I am focused on myself and only myself. Conformity is the devil. I know that while he is talking, I am getting stronger. I am seperating myself from the competition, and I like that!
I have a goal in mind and know that gym time is prime time, this is where I need to focus the most on my goals and what I really want in life.
When I'm lifting I am focused on myself and only myself. Conformity is the devil. I know that while he is talking, I am getting stronger. I am seperating myself from the competition, and I like that!
Help Finding a Progression Model?
I'll be posting a few popular progression models soon. Stay tuned!
