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The other day my post Fat Loss Made Simple sparked a fair bit if discussion and created a lot of traffic on the site so I’m going to assume that you guys enjoyed this type of post.  As a result I’d like to share with you the three cardinal rules I follow when designing a muscle hypertrophy program.

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1.  Sufficient Calories

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While is is within the realm of possible to lose fat and gain a substantial amount of muscle at the same time (mostly for beginners), most people will find that gaining muscle mass is far easier if they are in a calorie surplus.  In other words,  to gain muscle at a decent rate you need to need to consume more calories than you burn.

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However, the surplus doesn’t need to be on the side of eating thousands of extra calories each day (which will basically just get you fat).  If you want to gain muscle a surplus of as little as 500 calories per day above maintenance will do the trick.  The key to note is that a natural trainee can’t gain muscle at the same rate they can lose fat.  If you’re gaining 1-2 pounds per week, it is probably fat.  Always measure your waist regularly on a mass gaining protocol.

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2.  Resistance Training

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I think it pretty much goes without saying that if you want to gain muscle you need to lift weights.  However, I think the common contention is to do more work while you’re dieting and less when you’re putting on mass.  I tend to do things the other way around as I like to have clients do more load, volume, and frequency when they have the calories to support it.  If you’re going to train 3,4, or 5 days per week at any point during your training year, do it when you’re trying to gain muscle.

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If possible – with natural trainees I like to have them hit each muscle group (especially those that are lagging) two times per week.

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3.  Adequate Protein

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If you haven’t noticed, this list is starting to look a lot like my previous list for fat loss except for the notion that calories should be higher during a muscle gain phase and that training volume should follow calorie intake.  Protein, on the other hand, is one thing I think that you can afford to actually reduce when your calories are higher.

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Basically, when you are in a calorie deficit (i.e., losing fat) I believe you have a slightly greater protein requirement then when you have a calorie surplus.  When you’re putting on muscle I think you can easily let go of some of the stress you might have about consuming really high protein and stick with the 0.8-1.0 gram per pound.  And if your muscle mass is climbing, you’re on target.

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This is most certainly not to say that you can’t or shouldn’t consume higher amounts of protein in a muscle gaining phase.  I’m just saying there is little (if any) additional benefit.

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In Summary

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To gain muscle eat slightly above maintanence, resistance train frequently, and consume enough protein (but don’t stress if it isn’t “where it should be” if muscle is going up).  Oh…and monitor your waist measurement.

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Every so often I get the question “Mark, how is it that you are such a genius and are  also so incredibly good looking?  It is so damn unfair.”  Okay…I think the question goes more like “What are you reading these days that you think is worth sharing?”

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As you can see, these two questions are almost exactly the same.  In any case, below are a few things I think you should definitely check out.

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1.  Categories of Weight Training

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If you’ve not been following Lyle McDonald’s latest series on types of weight trainining (from depletion, to hypertrophy, to maximum strength) you are absolutely missing out.  Do your self a favor and start HERE to read part 1 and then click your way on through the entire series.  Included in this series is possibly one of the best summaries on training for hypertrophy I’ve seen in a long while and almost completely in line with my own thoughts.

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2.  Hypertrophy Specialist Interview

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Along the same lines, I think you should definitely check out this great article by Bret Contreras where he interviews Brad Schoenfeld about his recent review on hypertrophy in the Journal of Strength and Conditioning Research.  I still don’t agree with the assertion Brad made in his interview about the impact of acute hormone changes on muscle growth, but the rest of the interview is pretty solid.

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3.  Cognitive-Behavioral Strategies to Increase the Adherence to Exercise in the Management of Obesity

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At first glance the title of this article probably makes it look like a snooze-fest, but it is actually one of the best review articles I’ve read on weight loss in a long time.  It comes from the Journal of Obesity (where the articles are free by the way) and it talks about many things relating to success with weight loss and maintenance.

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Trust me when I tell you that if you are trying to lose body fat or help others do so then this article will teach you something.  I personally grabbed a bunch of studies from the references too that I’ll be reading in the near future.

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The big picture though, is that this article reinforces my belief that long term fat loss has less to do with what type of exercise and nutrition plan you use and more to do with the psychosocial factors that help or hinder your consistency in executing whichever plan it is you choose to follow.  If you address these you’re more likely to be successful than if you buy the next fat loss product that comes up on Twitter (which should occur in the next 3.5 seconds).

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4.  Best NEW blog in my RSS Feed

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 Ben Bruno is really smart and his blog always contains some great vids of people training hard and getting it done.   Moreover, this is a great example for young guys just gettting started in this field on blogging of how it is done. 

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If you’re a young coach or trainer start blogging now and build your readership as you learn.  You don’t have to be perfect and you don’t have to pretend to know everything.  Just be humble and share your thoughts as you learn.  Acknowledge when you’re wrong and updating your ideas.

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I waited far too long to launch this blog and feel like I’m finally coming into my own over 10 years into my career.  Don’t do that.  Read Ben’s blog, enjoy the content, then get to work.

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5.  Interview with Tony Gentilcore

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This is a great interview with the funniest man in fitness where he talks at great length about many of the things that make a good trainer…and other things that make trainers like Jillian Michaels suck.  Perhaps more importantly (or at least MY favorite part of the article), Tony mentions me as one of the fitness professionals that people should take notice of.  You hear that Men’s Health?  Huh?  Huh?

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In all seriousness, when guys like Tony take time out to mention me I feel flattered and it is great to know that my work is starting to be appreciated by some of the bigger names in this industry as well.  I almost cried a little tear of excitement.  Almost.

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And that’s it for good reads.  Before you go make sure to drop a comment on yesterday’s post to score yourself some FREE protein.

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Oh…and since I’ll be giving away tons of free stuff over the next couple of months make sure you’re subscribed to my newsletter on the left, my RSS feed, Facebook, and Twitter so you don’t miss out.  You snooze, you lose.

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1.  Did the pendulum swing too far?

This is actually a bigger notion than I can possibly cover in a single bullet point, but looking at all the stuff that has come to the forefront of the industry I’m starting to think we’ve just become way to focused on dysfunction.

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2.  Doing it Backwards (not what you think you pervs)

Imagine if you went to the gym, walked on the treadmill to warm up, did some static stretching, rocked out a crazy intense workout including exercises on guided motion machines and isolation exercises like kickbacks and curls in conjuction with your squats and deadlifts.  Imagine you used a body part spilt training program.  And instead of intervals you did steady state cardio for 30 minutes afterward.

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The would be no screening, assessments,  breathing pattern drills, rolling patterns, foam rolling, or mobiliy drills.  But you were consistent, trained hard, and did so 3-4 days per week.

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Then imagine that you didn’t take any supplements and only hit 0.8 grams per pound of protein daily.  You also didn’t eat every 2-3 hours, didn’t fast for a day at a time, or even a portion of every day, but you did maintain a moderate calorie deficit every day.  You didn’t eat everything organic or free range, but you did try to eat mostly whole food and limit obvious junk.

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Would we not get stronger from the program above?  What about leaner?  Would we end up injured?  My guess is yes, yes, and probably not.  Sometimes I’m tempted to do everything “wrong” just to make a point that perhaps we need to focus on the fundamentals before we start stressing about the details.  If you’ aren’t training hard, eating well, and being consistent you can pretty much scrap the rest because you’re wasting your time.

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3.  If your parents are alive…go hug them.

I miss my dad every day.  You never know when they’ll be gone.

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4.  Wake and Shake

Here is a link to a great blog post by Nate Green talking about his morning protein shake.  In it he asks for a few protein shake recipe ideas from his readers and they come through…big time.  My advice, check out the post and comments section.  Print and stick on the fridge and you’ll have a great list of ideas for the coming few months.

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5.  Don’t Sleep on Your Stomach

Lying in this postion can put your lumbar spine in an excessively extended position for a long time.  If you have back pain that is exaggerated by leaning backwards and improved by bending forwards this point is especially true.  Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees will help to maintain a neutral spine.

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6.  How to Train for Power

Bret Contreras just posted this article on his blog last week and I think it provides a lot of really good insight on how we should (or should not) train for power.

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7.  I finally hit the newsstand mags!

I just received word last night from my friend David Barr that I’ve been featured in this month’s issue of Muscle and Fitness.  I’m totally stoked!

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8.  I have a weird fascination with making it into Men’s Health Magazine. 

I don’t know why, but when I started reading that magazine years ago I said to myself “I’m going to get published in here”.  By the end of 2011 I intend to be in that magazine even if I have to drive around the country and stick leaflets into every copy.  Just kidding.  Sorta.

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9.  New Sahrmann Text

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Just in case you didn’t know, Shirley Sahrmann has a new book out on October first!  Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines.  Should be interesting as her first text largely shaped my understanding of training.

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10.  Show & Go Sale is Ending

Today is the last day to get my friend Eric Cressey’s new product Show & Go at an introductory rate.  Don’t miss out as the price jumps at midnight.  And remember that there is a money back guarantee so if you’re on the fence you might as well get it.

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Bonus Randomness:  Little Known Fact

When Moses climbed Mount Sinai the Lord actually handed him THREE stone tablets.  The first two contained the ten commandments.  The third contained the 7 exercises of the Functional Movement Sreen.  Moses went on to live for centuries, moved to the United States, shaved off his beard, and changed his name to Gray Cook.

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In fact, Jesus wasn’t crucified because he was the son of God, but because he openly denounced the FMS.

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True Story.

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By the way, I think I’m going to hell for that one.  And FMS folks, I’m just kidding.  Don’t bomb my house.

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In light of my friend Eric Cressey’s new product release this week I got think thinking about how much his work has influenced me.  Eric is a super cool guy and I couldn’t help but think he might be just about on par with folks like Chuck Norris…or even Yoda.  As a result, I’ve put together a little comparison to see who comes out on top in terms of coolness.

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Closest Male Companion

Eric – Tall, bald, funny guy Tony Gentilcore.

Chuck Norris – His Fists.

Yoda – Cry baby Luke Skywalker who would’ve been so much cooler if he was a Sith Lord instead.

Decision:  Tough one, but I’d have to go with Chuck’s fists because there are two of them.

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Weapon of Choice

Eric – Olympic Barbell.

Chuck Norris – Lethal side kick.

Yoda – Lightsaber.

Decision:  Yoda wins hands down.

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Best Lift

Eric – 660 pound deadlift

Chuck Norris – He just holds the bar and reverses on and off to move it up and down.

Yoda – Whatever he wants.  Uses the force so he hardly breaks a sweat.

Decision:  Yoda.

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Previously Released Fitness Products

Eric – Magnificent Mobility, Art of Deload, Off Season Training Manual, Assess & Correct, Optimal Shoulder Performance, and more.

Chuck Norris – Total Gym. 

Yoda – Strength Training For Jedis.  (Okay…not really).

Decision:  Cressey.

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History of incredible resuts from grinding it out in the trenches with everyone from regular Joes to Professional Athletes.

Cressey:  Tons.

Chuck Norris:  None.

Yoda:  Zip.  (Unless you count cry baby Luke)

Decision: Cressey.

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While Eric certainly isn’t winning points for hanging out with that whacky Gentilcore guy…and he doesn’t have a lightsaber (that we know of), one thing is for sure.  Eric.  Gets.  Results.

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If you’re looking to get crazy strong and look good doing it check out Eric’s new product Show and Go.  You won’t be disappointed!

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www.showandgotraining.com

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The other day I mentioned my friend Eric Cresseys soon-to-be-released product Show and Go and asked you guys and gals if there were any questions you wanted addressed?  Sure enough, the great question below came through in the comments and I was able to ask Eric to comment.  Check it out!  (PS: I love having cool peeps on my email contact list.  And yes, I LOVE name dropping.  It gives me an inflated sense of self worth…which is awesome!  )

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Question:

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“While I have no doubt it will be chock full of his usual excellent content, as a natural amateur bodybuilder who has been seeing phenomenal results with my programming (and also paying plenty of attention to minimizing the potential deleterious effects of training primarily for show with less emphasis on go), I am wondering just how much there is to be gained from this product, since I have so many potential resources on my current “wish list” and far fewer dollars to spread around on that front.

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My initial thoughts are that this product will still be more go with better-than-average show, as opposed to maximum show with a good dose of go (which is what I have always been after, as beyond general health, I have no major concern about how much go I possess).

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Can you separate Go from Show?”

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 Eric’s answer:

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“It’s a great question, and here’s my take on it.

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From reading your inquiry, it sounds like things have gone well for you and you’ve got a fair amount of experience.  If you’re calling yourself a bodybuilder, I’m going to assume that you’ve got at least a few years of training under your belt.

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If that is indeed the case, you’ve got a nice luxury upon which you can fall back: it’s tougher for you to detrain (as compared to a newbie).  Additionally, while it isn’t a “luxury,” you have a smaller window of adaptation (and de-adaptation, for that matter) in front of you.  I gained 50 pounds in my first year of lifting, but nowadays – even though I’m five times as strong as I was then – if I can go up 3-4 quality pounds a year, I’m thrilled.

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What does that mean in the context of this discussion?  You can get away with trying new things over eight weeks (or even 16 weeks) to see how they work for you.

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Likewise, with your level of experience, you can borrow bits and pieces from new resources – and in the case of Show and Go, it might be some new exercises, a novel approach to fluctuating training stress, comprehensive mobility warm-ups, unique self-myofascial release strategies, some new options for metabolic conditioning, innovative loading protocols, or any of a number of other things.

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As for separating the “Go” and the “Show,” it’s virtually impossible.  As we’ve seen from some great writing from the likes of Chad Waterbury, Christian Thibaudeau, Charles Poliquin, and a lot of high level powerlifters, getting stronger is really important for getting bigger.  It’ll set the foundation for future success – and I know that for me, my gains skyrocketed when I switched to competing in powerlifting as compared to just rolling with “traditional” hypertrophy training – although I know that won’t be the case for everyone.

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All that said, there’s a money-back guarantee, so you really don’t have anything to lose.”

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All great points from EC!  And before you go, make sure to check out his new video on Mastering the Squat with the ever handsome model Tony Gentilcore.