Do you remember when you first started training and you were increasing the weight used on most lifts almost every session?

Do you remember seeing physique improvements damn near every few weeks?

What about now? Are you stuck using the same amount of weight with little or no improvement?

Do you feel as if your physique is not changing at all, no matter how hard you train and how well you eat?

Well, let me start off by saying that this is very normal and happens to most intermediate lifters. They train a certain way in the beginning, it gives them incredible results, so they swear by the given approach. Problem is, as they get further into their training age, they also get closer to their genetic limits. You see, as a beginner, your body is nowhere near its genetic limits and thus is able to recover and adapt quite fast. This explains why someone who is starting out is able to increase the weight by 5-10 lbs on any given lift every 2 days (If they are on a program fit for beginners). However, someone who has been training for 2 years may take 1-2 months to add half that much to a given lift.

But don’t be alarmed…there is one thing you can add to your current routine; right now, to help you accelerate your progress. That one thing is called Strength Training…that’s right! Contrary to popular belief, training heavy for low reps is a critical component to a better physique as a natural intermediate lifter.

3 Physique Enhancing Benefits of Strength Training for Natural Lifters

1. Increased Muscle Density

There are two types of muscular hypertrophy. One which is triggered by bodybuilders and the other is triggered by power lifters. In the past, you’ve probably heard that an 8-12 rep range is essential for building overall muscle size, and this is true, especially for a beginner. However, if you are an intermediate lifter who refuses to incorporate strength training, you may be leaving some size on the table.

Let me explain…

Sarcoplasmic Hypertrophy: This is the type of hypertrophy that bodybuilders will typically aim for. It is responsible for increasing the size of the muscle cells in order for them (the cells) to increase the amount of water and glycogen they can store. This is great and is the main contributor to a bigger and more muscular physique.

Myofibrillar Hypertrophy: This is the type of hypertrophy that is triggered from power lifting/strength training and is responsible for increased strength and increased size of certain muscle fibers.

What this means to you…

An intermediate lifter who trains only in an 8-12 rep range will eventually find it extremely difficult to increase their workload (the amount of weight used). Not to mention, if they were to ever get injured and/or be forced to stop training for more than a few weeks, they will begin to appear flat and deflated quite quickly.

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Today’s post is not about my recommendations or opinions on how you should go about your training. Instead, it’s about the personal guidelines I use in order to make my life a little easier when attempting to reach a specific fitness goal. Due to the fact that I am currently leaning out in preparation for a family vacation and a possible photoshoot, I’ve decided it would be a good time to share my 12 MUST FOLLOW rules for getting shredded as fuark!

To some, these rules may seem like far too much. To others, these rules may not seem like enough. To me, these are perfect and get me where I need to be, every time. So, without further adieu, here are the 12 rules I live by when prepping to get, as Lui Marco would say, “Diced to the socks”.

My 12 Rules…

1. Fill the training calendar…first

If I am cutting for 12 weeks, then my workout routine and schedule for the next 12 weeks is damn near written in stone (with the exception of cardio). Not only do I know on what days my training sessions land on, but I also allot a scheduled time. This makes it 100x easier for me to schedule meetings, appointments, work, hangouts, etc without having to try to “squeeze in” my workout. As you can tell from rule #1, I place a pretty high priority on my training.

2. Stock the fridge according to your goals

The items I keep in my fridge and/or pantry change in accordance to my macronutrient goals. When I am at the higher end of my calories during a “bulk”, you probably won’t find egg whites and fat free yogurt in my fridge. However, while my carbs are decent (high for most people’s standards), my protein is high, and my fat is low, my fridge and pantry will reflect that. A simple example would be the almond milk transition. During higher calorie phases, I add the flavored version that contains 60-90 calories, while only drinking the original 30 calorie version when my calories are low. Foods that contain very little to no fat with a decent carb and protein content become my best friends.

3. NO CHEAT DAYS

I know…you probably think I’m insane…but before you judge me and completely skip this rule, let me explain. Most people cut on VERY low calories and/or low carbohydrates thus making their diet nearly unbearable. I, however, perform a very slow and calculated cut that allows me to keep my calories high(er). So, not only am I still consuming 250 grams of carbs while reaching single digit bodyfat levels, but I also schedule 1 re-feed day per week where my carbohydrates almost double. Now, I guess you could call this a “cheat-day”, but on these day’s I don’t over indulge on bullshit and I still have a set macronutrient goal that I stick to. Not to mention, this day is in no way shape or form a means to keep my sanity, in fact, this is a necessary strategy to ensure I continue to lose fat while maintaining my strength and muscle mass.

4. Control the calories…don’t let them control you

Today, if I go over my fats by 10 grams and over my carbs by 25, I NEVER say “fuck it! Today is already ruined” and commence to eat away my pain. Instead, I simply adjust my calories for the next 1-2 days to get me back on track for THE WEEK.

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I recently posted an article titled “How to Calculate Macros for Lean Bulking” where I explained a very simple calorie formula for bulking up without getting fat. Considering the fact that most of my readers are typically on a muscle building journey, the post went over really well. And although today’s subject matter may not become as popular, I felt the need to cover all bases. With that said, today I will be sharing my simple formula for calculating macronutrients for fat loss.

Note: Anyone can lose weight by eating “healthy” and doing some physical activity. However, extreme approaches for extended periods of time can lead to metabolic damage and muscle loss. This is why it is very important that you take a slow and calculated approach to your fat loss.

What are macronutrients: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Macronutrients provide calories to the body as well as performing other functions.

As I mentioned in the article “How to Calculate Macros for Lean Bulking”, In order to calculate your EXACT maintenance level and establish a “perfect” macronutrient split for yourself can be time consuming, expensive, and simply not worth the efforts. This is why I have chosen to give you a simple and very basic starting point that will do the trick.

Calculating Maintenance Calories
For healthy males who exercise regularly, the number 16 is a safe place to start.
Simple multiply your bodyweight (x) 16.

180 lbs x 16 = 2,880 <== Calorie Maintenance

Where did I get the number 16?

Resting Metabolic Rate: Your resting metabolic rate is approximately 10-11 calories per pound of bodyweight.
Thermic Affect of Activity: This is roughly 10-20% for someone who lifts weights regularly.
Thermic Affect of Food: Food has to be digested thus requires calories to do so. This is approximately another 10%.

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Lately I have dedicated much of my time to researching a very popular muscle building supplement called creatine. I am almost certain that everyone reading this has either tried a form of creatine, known someone who has tried it, thought about trying it, or at the very least, heard of it. I remember first hearing about this “magic powder” back in 2001-2002 while I was in high school (years before bodybuilding was even a thought for me).

Over 10 years later, creatine still seems to be a “must-have” or a staple in most weight lifters and bodybuilder’s supplement stacks. The “original gangster” is creatine monohydrate. However, since my high school days, supplement companies have come out with not only different types of creatine, but they have also created micronized versions, versions that come mixed with simple sugars, and have even thrown creatine monohydrate in other products just to spice them up a bit from a marketing stand point. In my opinion, this has been done simply because creatine monohydrate is just not “sexy” anymore (from a marketing standpoint) and plain creatine monohydrate is extremely inexpensive.

But this article is not about politics or about bashing supplement companies for trying to make money. This is simply my conclusion of the research I have done about creatine monohydrate and I just want to clear up some misconceptions and/or misinformation about the supplement.

Let me start off by saying that creatine is THE most researched muscle building supplement on the market, period. With that said, it isn’t hard to find studies and valuable information (not funded by supplement companies) on the web and/or in text books.

Without further adieu, let me answer to top misunderstood questions about creatine.

What is the best form of creatine?
Answer: Creatine monohydrate as it has been shown to saturate the muscle 100%. A fully saturated muscle cell is an anabolic one. With that being said, how much better can any other form of creatine be if creatine monohydrate already saturates the muscle 100%?

Do I have to take creatine pre-workout or post-workout?
Answer: Neither. Creatine monohydrate can be taken at any time of the day. Creatine typically takes about 3 weeks to take effect. The key is to take it consistently, over time.

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By: Justin Devonshire
Founder of www.AlphaBodyBlog.com

Isn’t it strange how there may be around 20 guys who train regularly at your gym, yet only a small handful of them are gaining muscle.

The other 90% look the same as when they started 3 years ago.

That’s because of a few critical mistakes that most guys unknowingly make that are killing your gains.

If you are at a frustrating plateau right now then this article has the answers you need.

Reason #1: You Haven’t Learned the Basics

The basic compound lifts such as military presses, bench press, chin ups and squats should be the first thing to learn. These exercises will no doubt put the most muscle on you in a short time frame as they stimulate multiple muscle groups and put a lot of tension on your muscular system.

Most guys think they ‘know’ the basics and go onto look for new ‘magic bullet’ techniques such as using chains, bands, or drop sets. These methods all have their place, but until you’ve practiced a regular bench press with perfect technique and learned to activate the right muscles these extras won’t do you any good.

You may think you know how to bench press or squat, but I guarantee if you find some articles that go in-depth on the techniques of these exercises you’ll find a couple of subtle tweaks you can make to your form that will give you a new passion for the exercise.

The top guys in bodybuilding and powerlifting spend years and years refining their technique in the basic lifts. Even after 10 years deadlifting, I spent the day with a former Strongman competitor (who deadlifts 800lb) and in 3 minutes he improved my technique and I added 25lbs to my maximum lift.

The more you practice and keep learning about the basic lifts the more your strength and mind-muscle connection (muscle activation) will improve, leading to better gains. You don’t need chains and drop-sets just yet…

Reason #2: You are Lifting to Failure Too Often

Like all tools and methods, training to failure has its place. However, most guys I see in the gym are under the impression that every set of every workout must go to failure.

This is killing your gains.

Every time you go close to failure you fatigue your central nervous system. The system of nerves connected to your muscles determines your energy and recovery levels so you need to pay respect to this part of your anatomy.

When your CNS becomes fatigued you will tend to experience:
• Lack of muscle activation,
• Incomplete muscle recovery (protein synthesis is compromised)
• A drop in strength
• Lack of motivation to train
• Low sex drive (because testosterone has dropped)

To rid yourself of the nightmare of CNS fatigue, stop short of failure on your big compound lifts.
Terminate your set when you have 1-2 reps left in the tank. Slow, grinding reps where your eyeballs want to pop out is what will drain your CNS the fastest.

When can training to failure be effective for building muscle?

Your pulling muscles – mainly the traps, lats, biceps and forearms – respond well to failure training as they recover quickly. Don’t worry too much about going to failure on pulling and holding exercises, such as rows and farmers walks.

You can also go to failure on isolation exercise such as biceps curls or triceps pushdown. Still, don’t go overboard with the failure training, as you can grow muscle without it.

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