Bodybuilding where to start ?
muscle : One of the questions I get most regularly on my site has to do with rep speed – one of the most underestimated and little-understood variables to building big muscles.
“Should I be training fast?”
“Should my reps be explosive?”
“What tempo should I use?”
“Should I vary my tempo?”
“How often should I vary tempo?”
“How much rest between sets?”
Any of these questions sound like something you have asked yourself in the past?
Then do not miss this! – Updatebody.com
1) Light weights WILL make you weak.
2 ) Slow concentrics WILL make you weak.
3) If your goal is to constantly build muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)
4) Heavy eccentrics WILL make you strong, AND big.
5 ) If you’re training for hypertrophy(building muscle) Time Under Tension(TUT) is something that you MUST be aware of and optimize.
(These will all be explained below)
If you’re reading this, chances are you either really want to build some muscle, or you have some sadistic addiction to reading painfully boring irrelevant information and need to find a new hobby. Either way I’ll try to give it to you so that it’s simple enough to apply immediately and get you on the fast track to building some muscle.
For those of us that want to build muscle, its important to realize that building muscle is a continuous, never ending process. It doesn’t ever start or stop, it is always ongoing. The trick for us, is to make sure its always going in the direction we want it to, building up and getting bigger!
To ensure we are always growing, it is important to realize what factors govern growth. To build muscle, we must subject it to a new stimulus (something it is not used to), and ideally do it enough times that it signals the brain to say “Hey, this is going to be a regular thing, maybe we should start building this muscle up!”
As most of you know, the body contains different muscle fiber types. For the sake of this article, lets keep it simple and say “fast twitch(IIa/IIb)” and “slow twitch(I)”.
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The body uses Type II muscle fibers for anything requiring fast response, or heavy loads. If you throw a how bunch of weight on a bar, or lift your refrigerator, your body is going to use these muscle fibers.
If you’re lifting your beer to your mouth, or curling your arm to apply your hair gel, your body is using slow twitch fibers.
Fast twitch fibers may also sometimes be referred to as “high threshold” because of the simple fact that it takes a little more to get them to work. They’re not working unless you’re doing something fast, or heavy. Remember: fast and heavy are really the same thing as far as your muscles know! Muscles only know tension. Fast twitch muscles are your body’s way of dealing with anything that requires strength and speed, and therefore in order for it to build these up, you must lift heavy things, or perform activities with higher velocity. Simple enough?
“Low threshold” fibers are the slow twitch fibers and are much less likely to grow. They’re really intended to perform simple, basic activities and things that are more endurance based. For instance, any sets that last longer than two minutes. (bodybuilding where to start )
Now that you have a very basic understanding of how muscle work, I will tie in how this all applies to you, and explain the 5 points above.
1) Light weights WILL make you weak.
Using light weight too often actually slows the speed of neural firing and will slow the speed of muscular contraction. The end result is a weaker you. This is also what happens when you do cardio.
2) Slow concentrics WILL make you weak.
Many of you are familiar with the training method of “super slows”, pioneered in the 1990’s and known for creating obscene amounts of lactic acid, which many people believed correlated with muscle growth. NOPE! There is very little correlation.
The logic was to increase TUT and therefore increase muscle growth. Well, could be effective, but will also make you weak as a kitten because of the same reasons mentioned above.
If you want to increase TUT, you are MUCH better off using slow eccentrics (negatives) and maintaining explosive concentrics.
3) If your goal is to constantly be building muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)
It is advantageous to change the rep tempo of your workouts every 3-6 weeks.
Some great examples for hypertrophy are 4010, 6010, 4111, 4021.
If strength is your primary goal, tempo would be different than the above, but these can certainly be incorporated.
What does 4010 mean on the gym floor?
4 is the eccentric portion or the negative.
0 is the bottom portion in a stretched position
1 is the concentric or lifting portion
0 is the contracted position
4) Heavy eccentrics WILL make you strong, AND big.
You are actually 150% stronger on the eccentric phase of most lifts, than you are on the concentric. Eccentrics are also known to cause greater micro trauma to the muscle and the more muscle damage means your body must synthesize more protein to repair it! (bodybuilding where to start )
5) If you’re training for hypertrophy(building muscle) Time Under Tension(TUT) is something that you MUST be aware of and optimize.
The optimal amount of time under tension for building muscle is something that is very important to note and keep track of. If your sets are too short, you’re most likely building strength and doing little for building muscle. If they’re too long, you’ll be training a different set of muscle fibers and you wont be growing optimally.
From my experience, a forty second set is the optimal amount of TUT to build muscle. What does this mean? My favorite tempo is 4010, (five-second repetition) and eight reps per set (forty-second TUT). Try to stay around this TUT as often as possible. Getting up to sixty seconds is also very acceptable and effective (by talley). Any less than thirty seconds and you’re likely building more strength than muscle. This is the amount of time a set lasts from the instant you begin moving a weight, to the time it stops. Optimal time under tension range for hypertrophy is thirty to sixty seconds a set. (bodybuilding where to start )
It is also important to note that this TUT range is meant to refer to complete muscular failure or exhaustion within this time. This does not mean you stop a set that you could have easily extended well beyond sixty seconds just because the time range was up. If this is the case, its time to up the weight. Try to keep the weight as heavy as possible within this range.
Extended sets are an excellent way to take a muscle from perceived point of failure with a given weight, decrease the weight and continue the set. In this case, the extended TUT is very advantageous because there are numerous points of perceived muscular failure!
I trust this helps to improve your understanding of what you should be doing in the gym. Too many people waste their time not knowing if they have done enough, if they should do more, are they doing the right things, etc.
Today on the Muscle Expert podcast, Dr. Gabrielle Lyon, our second female guest on the show talks with Ben about “muscle centric medicine”. Ben and Dr. Lyon also get into the cutting edge health and performance interventions she is using with her own clients, ranging from PGA golfers, NASCAR drivers and Navy SEALS.
About Dr. Gabrielle Lyon:
Dr. Gabrielle Lyon is a fellowship-trained nutrition and cognition physician who specializes in muscle-centric medicine; which aims to support the largest organ (no, not skin!), the MUSCLE, the organ of longevity.
Through this integrative practice, her patients can truly heal and thrive.
Gabrielle is well known as an educator, mentor, healer, and friend to all her patients, friends and family. Teaching is a passion and a huge part of her practice so that patients can take an active role in their health as a partnership.
Two living, breathing examples of the ultimate modern man stop by MI40 Gym today. Steve Weatherford, 10 year NFL punter for the New York Giants and New Orleans Saints and Super Bowl Champion.
In addition, his business partner and right-hand man, Grant Dziak. Ben, Steve, and Grant unpack their most timeless life lessons, daily habits and the mental conditioning practices needed to overcome laziness, attack life and kickass in all areas of fitness, business, relationships and sports. (bodybuilding where to start )
Dr. Rob Wildman joins us to dive deep on protein consumption for trained individuals. We discuss the limitations of current RDA values, how protein synthesis works, and what is optimal vs recommended. Dr. Wildman gives us his optimal timing around workouts, best protein sources and much more! (bodybuilding where to start )
Dorian Yates’ is a man who needs no introduction. He is a 6 time Mr. Olympia and one of the greatest physiques of all time. Today we steered away from the usual career topics and dove deep into Dorian’s life after bodybuilding. We talk briefly about why he decided it was time to retire and then we dive deep into the spiritual journey that Dorian has had since his bodybuilding days were over. Be sure to check out Dorian’s retreat in Costa Rica once this episode is over.
Joining us today is Dr. Stephen Cabral, author of the Rain Barrel Effect and the host of the Cabral Concept Podcast. Dr. Cabral brings us a different thought process when it comes to protein, what is the minimum effective dose for health and longevity? Dr. Cabral came to naturopathic medicine after a childhood autoimmune condition showed him that an integrative approach to treating disease was the best place to start. In this show we discuss macro balancing for longevity, the effects your DNA has on what you should be eating as well as the concepts that he covers in the Rain Barrel Effect, how to reduce toxic burden on the body.
Welcome to the Muscle Expert Podcast Ryan Glatt! Ryan is formerly with the Peak Brain Institute and currently is a programmer for SmartFit writing protocols for improving cognitive performance while working out. Ryan and Ben discuss ways to take control of your brain health to improve cognition through motor learning, exercise and daily mindfulness. (bodybuilding where to start )
On today’s episode we are live with Mark “Smelly” Bell and his brother Chris Bell answering your questions about the ketogenic diet. Mark is the host of the Power Project, inventor of the Sling Shot, a retired powerlifter and still coaches some of the top lifters in the sport. Chris is a seasoned filmmaker whose focus is on bringing fitness into peoples lives through education. He is the man behind “Bigger, Faster, Stronger” and is currently working on a nutrition documentary on nutrition. We dive into what got Mark and Eric into the ketogenic diet, how the carnivore diet works for them, and how Mark came up with the Sling Shot. (bodybuilding where to start )
Dave Tate, one of the top powerlifting coaches in the world and founder of Elite FTS, sits down with Ben to discuss a variety of topics. Discussed are the lessons learned from fitness and how they translate to running a business, raising kids to become the greatest version of themselves and the mentality of being world class.
(bodybuilding where to start )
Katy Bowman founder of Nutritious Movement and author of Move Your DNA, Movement Matters, and more brings her extensive knowledge of movement to the podcast today. Katy tells us how she has rearranged and remodeled her house to incorporate more movement into her daily life. She also gives a ton of very practical advice on exercise, why feet strength is important and how convenience is the enemy of exercise. Make sure to listen all the way through because this episode is full of golden nuggets for both seasoned athletes and people trying to get out of their sedentary lifestyle.
Join Ben and Doug Miller as they discuss Doug’s career, how he became the top natural body builder in the world and his new ventures. Doug discusses his unique training regimen that made him the monster that he is as well as recovery and stress.
Today we have Dr. Eric Serrano for one of our most informative episodes to date! Dr. Serrano dives deep on hormone manipulation, optimizing your body composition and micro biome. Make sure to listen to the end to hear Dr. Serrano’s perfect diet and his best advice for a better life.
2:38 Why estrogen blockers aren’t the answer.
5:00 Dr. Serrano’s approach to balancing your life, health, and looks.
10:37 Is there a healthy way to supplement testosterone, what level of test should you have, and how much is too much?
15:30 Why Dr. Serrano doesn’t take testosterone levels at face value.
16:45 What lowers testosterone.
18:45 Training without enhancements. At what point are you overtraining?
20:00 How environment, nutrition health and life effect T levels.
24:50 Sleep, stress and testosterone. How melatonin affects cortisol, testosterone and recovery.
30:00 Metabolism, diet and the thyroid.
33:45 Dr. Serrano’s perfect diet and training.
35:15 Calories don’t count. The factors that influence your personal diet.
39:20 Insulin vs. cortisol, glycogen, growth hormone and epinephrine.
43:20 Extreme athlete health stats. Dr. Serrano has observed insane blood sugar and heart rate levels in high functioning athletes.
46:00 How to manipulate your intracellular insulin levels.
52:30 The micro biome and blood sugar.
56:00 Which has more genes? A grape, a dog or a human?
1:01:00 What is the optimal diet if there is such a thing?
1:03:15 Dr. Serrano’s advice for a better life.
Connect with Dr. Serrano
On the podcast, today are two brilliant minds and expert strength coaches. MI40 Gym’s own Adam Miller, former top collegiate strength and conditioning coach and world-ranked, national record holding powerlifter. Also, neuroscientist, exercise scientist and founder of MyoTopia, Jacques Taylor.
Both join Ben to discuss potentiation sets, programming for strength gains, the effect your mindset and emotions have towards training a certain body part and how this effects workout performance and much more.
⇾ Acute and long-term changes in strength and neuromuscular efficiency due to training.
⇾ Synaptic hypertrophy.
⇾ What 90% of personal trainers are doing wrong with their programming.
⇾ What a potentiation set looks like and how to do it.
3:15 What’s going on with the nervous system when it comes to strength?
6:40 What is stress? Force per unit area.
9:00 The energy demands of eccentric, concentric, and isometric parts of the motion.
9:50 What’s the most effective method to learn how to use high threshold motor units in less time?
12:35 Does motor unit recruitment decrease as you fatigue?
14:49 Failure is not one point, it’s a process.
15:40 How to know when you’re fatigued and when you need to just man up.
19:00 What a potentiation set looks like and how to do it.
21:30 Off-season powerlifting training volume, is more volume really needed to get stronger? Or are you wasting your time?
23:05 The impact of your mind on the quality of your training session.
24:02 Synaptic hypertrophy?
30:15 What 90% of personal trainers are doing wrong with their programming.
35:40 How do you know you’ve done enough in the gym?
37:15 Are you doing too few or too many sets?
45:20 Getting it done in the gym, are you ready to stimulate new adaptations when you start your training session?
Follow Adam Miller
Contact: [email protected]
Bodybuilding where to start