The secrets of giants

[sweepa]

Here is a link to an article I wrote about the basics of building muscle/getting big on one of my blogs

http://nobullfitness.blogspot....secrets-of-giants.html

I have several more articles I am writing such as some good exercise routines, proper diet and weightloss as well as instructions on how to correctly perform these exercises. I'll post these up over the next few days as well as some usefull links to other resources that have really hepled me.

 

[Special K]

The articles aren't bad, but really this information has been posted a million times in one form or another. The "secrets" to gaining muscle really haven't changed much since people first started training with weights, drug use excluded.

I'm not saying your articles are bad, just that we see these "guides to getting big" posts on here every so often and yet the basic information is always the same.

 

[sweepa]

Originally posted by: Special K
The articles aren't bad, but really this information has been posted a million times in one form or another. The "secrets" to gaining muscle really haven't changed much since people first started training with weights, drug use excluded.

I'm not saying your articles are bad, just that we see these "guides to getting big" posts on here every so often and yet the basic information is always the same.

Fair comment, its true that many of these articles are all similar and that's because the basic principals don't change.

Just thought I'd post up the link because I have been reading through these forums for a while and I have noticed a lot of people doing things that just really won't work and I thought the information might help.

 

[TallBill]

Don't bother posting any "articles" if this is some sort of profit or advertising setup. First post doesn't seem that way, but you do have 3 posts.

 

[KoolDrew]

Ideally you want to be eating 5 to 6 times a day (roughly every 2 & ½ to 3 hours)

Some people can't find themselves to eat every few hours and would be better off not trying to do so. That's how people fail diets. They think they have to something or it's not going to work. Eating every 3-4 hours is just one of those examples when, at the end of the day it's not going to matter if you eat 3 big meals or 6 smaller ones, as long as calories are the same.

And no, you're body doesn't suddenly go into a catabolic state if you don't eat every 3-4 hours. Just eat the way that works for you and make sure calories and macronutrients are right.

try and take between 10 to 20 fish oil caps a day

You do realize DHA levels saturate at 1.2g a day, correct? Given the average fish oil cap is 180/120, that would be 10 fish oil caps a day. Any more than that and you're just wasting fish oil caps. Aim to get anywhere from 5-10g and you're good. I personally take 10g a day.

A general rule of thumb is that you want to eat approximately 3 grams of protein for every kilogram of body weight.

Unless I'm retarded and suck at converting pounds to kilograms, that much protein is unneeded. The general rule of thumb is 1-1.5g per pound of lean body mass (LBM). If you are cutting, the lower the calories and the thinner you are the more important adequate protein becomes. However, going above 1.5g, while not really a bad idea, doesn't benefit you in any way.

I'd rather see people get too much protein rather than too little, but still...

 

[purbeast0]

Originally posted by: KoolDrew
Unless I'm retarded and suck at converting pounds to kilograms, that much protein is unneeded. The general rule of thumb is 1-1.5g per pound of lean body mass (LBM). If you are cutting, the lower the calories and the thinner you are the more important adequate protein becomes. However, going above 1.5g, while not really a bad idea, doesn't benefit you in any way.

I'd rather see people get too much protein rather than too little, but still...

ding ding ding!

2.2Lb = 1Kg

3g/1Kg = 3g/2.2Lb = 1.36g/Lb, which is between 1.0 and 1.5 g/Lb

 

[DAPUNISHER]

It doesn't seem like you are spamming, and I for one appreciate any good information, "myth busting", motivational material, ect. Though it would be great, to have you actively participate in discussions here, and not just link us to your blog. :light:

 

[KoolDrew]

I knew I messed up that calculation somehow, haha. Nevermind that then sweepa. However, I'd still change the recommendation. Protein requirements should be based on lean body mass, not overall body weight. A 350 pound man with a bodyfat percentage of 40% does not need 476g of protein.

Besides that and the stuff I mentioned above, it's solid advice, including the training advice. Most people would do much better if they started out with a full body routine 2-3x a week just concentrating on heavy compound lifts.

 

[skace]

Originally posted by: KoolDrew
And no, you're body doesn't suddenly go into a catabolic state if you don't eat every 3-4 hours. Just eat the way that works for you and make sure calories and macronutrients are right.

It takes something like 12 hours for catabolic. Which is why people who skip breakfast do themselves a HUGE disfavor. I don't care if you eat 12 meals a day or 3, but EAT the second you wake up because your body has been without food for many hours at that point.

 

[paulxcook]

Originally posted by: skace

Originally posted by: KoolDrew
And no, you're body doesn't suddenly go into a catabolic state if you don't eat every 3-4 hours. Just eat the way that works for you and make sure calories and macronutrients are right.

It takes something like 12 hours for catabolic. Which is why people who skip breakfast do themselves a HUGE disfavor. I don't care if you eat 12 meals a day or 3, but EAT the second you wake up because your body has been without food for many hours at that point.

Is that right? I didn't know that. Thank you, that is actually very helpful.

And the more good info the better. There's so much misinformation out there about fitness it's hard to know what to believe sometimes.

 

[SociallyChallenged]

Originally posted by: KoolDrew
I knew I messed up that calculation somehow, haha. Nevermind that then sweepa. However, I'd still change the recommendation. Protein requirements should be based on lean body mass, not overall body weight. A 350 pound man with a bodyfat percentage of 40% does not need 476g of protein.

Besides that and the stuff I mentioned above, it's solid advice, including the training advice. Most people would do much better if they started out with a full body routine 2-3x a week just concentrating on heavy compound lifts.

Well, you're still right because he says body weight, not lean muscle mass. That's still too much. Just thought I'd mention that.

 

[KoolDrew]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
I knew I messed up that calculation somehow, haha. Nevermind that then sweepa. However, I'd still change the recommendation. Protein requirements should be based on lean body mass, not overall body weight. A 350 pound man with a bodyfat percentage of 40% does not need 476g of protein.

Besides that and the stuff I mentioned above, it's solid advice, including the training advice. Most people would do much better if they started out with a full body routine 2-3x a week just concentrating on heavy compound lifts.

Well, you're still right because he says body weight, not lean muscle mass. That's still too much. Just thought I'd mention that.

 

[scootermaster]

The problem with a lot of health information on the net -- or even crap you hear at the gym -- especially bodybuilding stuff is not what's said, but the way it's said. Most if it can be done in a mad-lib:

"If you don't do ______ (some exercise the person thinks is rad) then you're a _______ (Name for person who likes to have sexual intercourse with people of their same gender) and anyone who does _______ (exercise the person does not like) is probably out there right now _______ (slang name for intercourse) with _______ (barnyard animal)."

For anyone with half a brain, that sort of thing is a turn off. For example, yes, squats are great. No, mostly likely curls won't get you big arms, but you can convey information like that, you know, like I just did, without using pejoratives that make you sound like a meathead idiot.

So it's hard to wade through all the misinformation, and then through all the possibly "good stuff" spewn out there by guys with small weiners that want to make them feel better by getting all of those "homos" out there on the internet in better shape.

 

[rocadelpunk]

the hell, really if you can't squat 1.5 your bodyweight you're a newb?

 

[sweepa]

Originally posted by: KoolDrew

Ideally you want to be eating 5 to 6 times a day (roughly every 2 & ½ to 3 hours)

Some people can't find themselves to eat every few hours and would be better off not trying to do so. That's how people fail diets. They think they have to something or it's not going to work. Eating every 3-4 hours is just one of those examples when, at the end of the day it's not going to matter if you eat 3 big meals or 6 smaller ones, as long as calories are the same.

And no, you're body doesn't suddenly go into a catabolic state if you don't eat every 3-4 hours. Just eat the way that works for you and make sure calories and macronutrients are right.

try and take between 10 to 20 fish oil caps a day

You do realize DHA levels saturate at 1.2g a day, correct? Given the average fish oil cap is 180/120, that would be 10 fish oil caps a day. Any more than that and you're just wasting fish oil caps. Aim to get anywhere from 5-10g and you're good. I personally take 10g a day.

A general rule of thumb is that you want to eat approximately 3 grams of protein for every kilogram of body weight.

Unless I'm retarded and suck at converting pounds to kilograms, that much protein is unneeded. The general rule of thumb is 1-1.5g per pound of lean body mass (LBM). If you are cutting, the lower the calories and the thinner you are the more important adequate protein becomes. However, going above 1.5g, while not really a bad idea, doesn't benefit you in any way.

I'd rather see people get too much protein rather than too little, but still...

Your kind of right about the meals, but 5 to 6 smaller meals is preferable to 3 larger ones because your body tends to matabolise the food better. The time it takes for your body to become catabolic varies dependant on the person and there activity levels. If you do a lot of activity throughout the day your body can very quickly burn up its energy stores and go into a catabolic state which is another reason why 5 to 6 meals is usually preferable.

As for the DHA saturation levels, I'd have to do a little more homework into that before I gave a definitive answer. Basically I am going off the information that was given to me by someone much bigger, stronger and more knowlegable than me, and so far his advice has worked wonders for me as it has many others.

 

[paulxcook]

Originally posted by: rocadelpunk
the hell, really if you can't squat 1.5 your bodyweight you're a newb?

Who said that? It might even be true, but I don't see where anyone said it in this thread.

 

[KoolDrew]

Your kind of right about the meals, but 5 to 6 smaller meals is preferable to 3 larger ones because your body tends to matabolise the food better. The time it takes for your body to become catabolic varies dependant on the person and there activity levels. If you do a lot of activity throughout the day your body can very quickly burn up its energy stores and go into a catabolic state which is another reason why 5 to 6 meals is usually preferable.

All the studies done to date have shown very little to no difference with varying meal frequencies, given calories are controlled. The only time they did were when meal frequency ended up effecting calorie intake. So eat whatever way you find comfortable for you. I've seen too many people fail diets thinking they have to eat 5-6 small meals a day. Some people will do better with 5 or 6 smaller meals, some will do better with three large ones. It all has to do with adherence, nothing else. Metabolism will not slow down just because you're eating 3 large meals a day.

It all comes down to calories, which now that I think about it, I think you missed that in your article. If a calorie surplus is not there, you're not going to grow. It doesn't matter if you have adequate protein, fish oil, eat all your veggies, take a good multivitamin, on a good training routine, resting right, busting your balls in the gym, etc. None of that matters if calories are not there if your goal is to gain mass.

As for the DHA saturation levels, I'd have to do a little more homework into that before I gave a definitive answer.

I can't seem to find the study right now, but it appears when DHA is combined with EPA it will top out at 1.2g a day. DHA alone is 2g. So the general recommendation is 5-10g of fish oil a day. Anymore is unnecessary and may even be harmful to immune function.

 

[spikespiegal]

If a calorie surplus is not there, you're not going to grow.

If you don't have the genetics you aren't going to grow either. My entire family is pretty active with my 60yr old father in better shape than most 20yr olds. However, if the genetic template isn't there, mostly in the form of providing a vascular architecture to the muscle groups, you won't make big muscles (unless you spike with steroids). I'm also sick of the superficial claims that muscle mass = health.

No matter how hard I work my legs I've never had much mass in them. However, if I do five push ups a day I get pectorals that most body builders have to work 10x as hard for. All the men in my family are built that way. It's just genetics.

I firmly agree with the diet tips. Caloric loading before noon of any sort is healthier than the typical heavy meal at 7pm. Too much evidence out there that going to bed on an empty stomache is a primary trigger that tells you body to burn fat.

 

[SociallyChallenged]

Originally posted by: spikespiegal

If a calorie surplus is not there, you're not going to grow.

If you don't have the genetics you aren't going to grow either. My entire family is pretty active with my 60yr old father in better shape than most 20yr olds. However, if the genetic template isn't there, mostly in the form of providing a vascular architecture to the muscle groups, you won't make big muscles (unless you spike with steroids). I'm also sick of the superficial claims that muscle mass = health.

No matter how hard I work my legs I've never had much mass in them. However, if I do five push ups a day I get pectorals that most body builders have to work 10x as hard for. All the men in my family are built that way. It's just genetics.

I firmly agree with the diet tips. Caloric loading before noon of any sort is healthier than the typical heavy meal at 7pm. Too much evidence out there that going to bed on an empty stomache is a primary trigger that tells you body to burn fat.

That's not quite true. Caloric surplus, although it may take different intensities, will always allow your body to add mass. Your metabolism does not maintain the ability to burn everything you give to it. For example, a lot of ectomorphs have to take in 3500+ calories to bulk. You just have to find the balance of the caloric surplus.

 

[BlahBlahYouToo]

Originally posted by: paulxcook

Originally posted by: rocadelpunk
the hell, really if you can't squat 1.5 your bodyweight you're a newb?

Who said that? It might even be true, but I don't see where anyone said it in this thread.

it's in his blog.
and i also find that statement a little suspect.

i think being able to squat your own weight is a good starting point. 1.5 is a bit extreme.

 

[SociallyChallenged]

Originally posted by: BlahBlahYouToo

Originally posted by: paulxcook

Originally posted by: rocadelpunk
the hell, really if you can't squat 1.5 your bodyweight you're a newb?

Who said that? It might even be true, but I don't see where anyone said it in this thread.

it's in his blog.
and i also find that statement a little suspect.

i think being able to squat your own weight is a good starting point. 1.5 is a bit extreme.

2x is the only way

 

[scootermaster]

If you can't squat a large Buick you have no business even being in the gym and should stick to World of Warcraft.

See? This is the BS that I'm talking about.

 

[crt1530]

Originally posted by: BlahBlahYouToo

Originally posted by: paulxcook

Originally posted by: rocadelpunk
the hell, really if you can't squat 1.5 your bodyweight you're a newb?

Who said that? It might even be true, but I don't see where anyone said it in this thread.

it's in his blog.
and i also find that statement a little suspect.

i think being able to squat your own weight is a good starting point. 1.5 is a bit extreme.

You guys are hilarious.

 

[Jahee]

Originally posted by: BlahBlahYouToo

Originally posted by: paulxcook

Originally posted by: rocadelpunk
the hell, really if you can't squat 1.5 your bodyweight you're a newb?

Who said that? It might even be true, but I don't see where anyone said it in this thread.

it's in his blog.
and i also find that statement a little suspect.

i think being able to squat your own weight is a good starting point. 1.5 is a bit extreme.

Besides.. Squatting 1.5 x your weight if u weigh 70KG is alot easier than if u weigh 100..