The Ultimate Muscle Building Guide for Beginners

CIUA NO-BS APPROACH TO LOOKING GREAT NAKED The Ultimate Muscle Building Guide for -BEGINNERS Read ahead to learn how YOU can go from Zero to Hero with the official JCDFitness muscle-building guide specifically for those who are new to training for muscle gain. We've compiled the best information from the web to help you achieve your goals. nd Please consult your doctor before beginning any strength training, exercise routine or new nutrition plan. The advice provided below is NOT intended to replace that of a medical professional, DISCLAIMER Written by: JC DEEN JORDAN SYATT STEP STRENGTH #1 TRAINING - get strong to build a firm foundation - PICK A PROGRAM The following training programs are suitable for beginners. #1 STARTING STRENGTH Starting Strength - Training 3 times per week Basic Barbell Training Full body, compound Mark Rippetoc movements - Frequent squatting and pressing #2 JCDF BEGINNERS ROUTINE A No- n T Annking Great Naken - Training 3 times per week - Full body + strength emphasis My View I Lilestyke L Trainin r Diet and Moe Clean Eating Compound movement focused Li Live Freely, B. B Be Flexible, Enjoy Life #3 SYATT BEGINNERS ROUTINE - Training 3-4 times per week Upper/Lower split ST - Compound movement focused SYATT FITNESS ALWAYS-OPTIMAL - JCDFitness-approved -- - -- - -- --- LEARN THE MOVEMENTS DEADLIFTS Deadlifts work the back, traps, glutes, and hamstrings. It's a great exercise that requires the use of your entire body. SQUATS Squats work the quads, glutes, and hamstrings. The movement requires balance and stabilization, making this a great compound movement. BENT OVER Rows Rows work the middle and upper back. There are many variations and they're a must for building that coveted V-shape. CHIN-UPS Chin-ups are good for overall back and lat development. After you can do 10 with your body weight, strap some weight to your waist for added resistance. BENCH PRESS The bench press works your chest, deltoids and triceps. There are many variations of the movement and it's a great mass builder. PROGRESSIVE OVERLOAD THE TO MUSCLE GROWTH! Add reps or weight to the bar every training session. Always lift with good technique, and ask for a spotter if you need one. Train with a partner if possible. Do more work in less time. But how? • Reduce rest periods • Use super sets • Follow an appropriate training program (use one of the programs above) HOW LONG WILL IT TAKE? STEP JORDAN AND JC RECOMMEND COMMITTING TO 6-12 MONTHS OF TRAINING FOR NOTICEABLE RESULTS. If you train and eat properly you should make gains of up to 20-25lbs in your first year of lifting (half of that for females). Don't develop program A.D.D. (don't jump from program to program). Stick with the training until it stops working for you and when you find it difficult to recover from session to session. Once you've trained for about a year, you'll most likely be classified as an intermediate lifter in which you'll no longer be able to make gains from workout to workout, but week to week. STEP HOW TO EAT FOR MUSCLE GAIN #3 In this section, we cover the 4 Principles you must follow to make the most of your muscle-building efforts. -1- You MUST EAT A CALORIC SURPLUS It's impossible to gain muscle without providing the fuel needed to synthesize new muscle tissue. You will likely have to gain weight. However some beginners may not gain much body weight at first, but notice their body changing when they lose body fat and gain muscle, AKA the 'Newbie Effect.' How Much Should You Eat? A good starting point is 16-18 calories multiplied by your body weight for a sufficient energy surplus. Gaining one pound per week is a good goal to aim for when starting out. If you're gaining more than that, reduce your calories by 100-200 a day and assess each 2 weeks to make sure you're on par to gaining 3-4 pounds per month. -2- You MUST CONSUME ENOUGH PROTEIN Studies show that anywhere from .8 grams all the way up to 1.5 grams per pound of body weight is sufficient for muscle gain. We recommend consuming your weight in grams of protein for the sake of recovery and growth. Protein Sources • Beef • Poultry • Pork • Fish Eggs • Dairy (milk, yogurt, cottage cheese) • Protein Powder -3- CONSUME WHOLE FOOD CARBS $ FATS You have to supply your body with the fuel it needs to recover and build new muscle tissue as a result of your weight training. Consuming adequate amounts of carbohydrate and fat will ensure you recover and grow. Carb Sources • Whole Grain Breads/Wraps • Quinoa • Fresh Fruits/Veggies • Rice • Pasta • Oatmeal Fat Sources • Whole Eggs • Fish • Avocado • Extra Virgin Olive Oil • Nuts/Nut Butters • Fatty meat • Full-fat Dairy -4- HAVE A PRE AND POST-WORKOUT MEAL While hitting your macro and calorie goals by the end of the day is most important, ensuring you sandwich your training sessions with some carbs and protein will solidify your muscle-building efforts. Pre-Workout (1-3hrs before training) • Protein: 25-40g • Carbohydrates: 25-40g • Fat: 10-15g Post-Workout (within 90 minutes after training) • Protein: 30-50g minimum • Carbohydrates: 30-50g minimum • Fat: 10-15g How To CALCULATE YOUR MACROS Below is a very simple set of instructions on how to set up your macronutrients for muscle gain. Macro Calculations Putting It Together Protein (4kcal/gram) - Bodyweight x 1 = grams of protein Step 1 (g of Protein x 4) + (g of Fat x 9) Step 2 Fats (9kcal/gram) - 20-25% Total Kcal Intake (Total Kcals - Answer)/4 = Total Carb Carbohydrates (4kcal/gram) - Remainder of calories If that was confusing - have a look at the 175lb male example below.. TOTALS FOR RUNNING THE 175LB MALE NUMBERS 175 x 18 = 3150 total daily caloric intake PROTEIN FAT CARBOHYDRATE 175 STEP 1 175 "3150 X.25 STEP 1 STEP 1 CALCULATING OUR *x4 PROTEIN KCALS: 175G/ DAY 787 700 Remember, this example is merely a starting point - not an absolute method STEP 2 787 STEP 2 88 CALCULATING OUR FAT KCALS: X 9 88G / DAY 792 for calculating your caloric needs for building muscle. Everyone differs by expenditure and genetics (covered below). If you notice yourself gaining more than 1 pound per week, dial the calories back CALCULATING OUR by 100 per day and then reassess your weight gain after a few weeks. STEP 3 700 + 792 ADD PROTEIN$ FAT KCALS TOGETER: 1492 3150 1492 STEP 4 KCALS FROM CARBS: 1658 1658 / 4 = 415G/ DAY TOT AL MACROS PROTEIN FAT CARBS 3150 Calories (kcals) 175g 88g 415g Keeping good records is the best way to ensure progress is being made. Make a commitment and chart your steps to reach that goal. STEP #4 If you can't see where you've been, how will you know you're heading in the right direction? KEEP A FOOD AND TRAINING JOURNAL THERE ARE 2 RULES Make sure you're eating enough nutrients to support your muscle-building goals by tracking your intake of protein, carbohydrate and fat. Aim for a specific amount daily and make sure you hit these numbers. If you are trying to gain or lose weight, tracking your intake its imperative. Track every rep and set. Aim to beat last workout's records. If you did a bench press of 135lbs for 3 sets of 5, aim for 140lbs in the next workout. REST, RECOERY STEP #5 + OFF DAY ACTIV ITIES Rest and relaxation is a part of the recovery process. If you don't take some time off to rest, chances are you won't grow. Regardless of how much you may want to get an extra lifting session in, it's important to take it easy a few days per week. If you're one of those people who needs to be active on your off days, we've listed a few acceptable activities to choose from. Foam Rolling/Self Myofascial Release ii. Mobility Drills ii, Brisk Walking (great for minimizing fat gain) i. We highly recommend you stay away from high intensity cardio (such as sprints, HIIT workouts, intense cycling) GENETIC POTENTIAL STEP AND LIMITATIONS HAVE REALISTIC EXPECTAIONS The most coveted physiques are built over many years, not months. No one ever gets his or her training and nutrition perfect right at the start. We all screw up, get injured, get off track, etc. It takes time, but the process is worth the time spent. SHAKE WHAT MOTHER NATURE GAVE YA We are all limited by our genetics to how much muscle we can gain. Casey Butt, fitness researcher, has done extensive work on the subject and there seems to be a limit to how much muscle we can carry naturally without the assistance of pro-hormones or anabolic steroids. SUPPLEMENTS Supplements aren't necessary but may provide various benefits while attempting to achieve your goal. Protein Powders Protein powder is in no way, shape, or form essential. However, some individuals find it difficult to eat a sufficient amount of protein (at least 1g/lb of body weight) through whole foods alone. In this case, supplementing with protein powders may be beneficial in helping you reach your daily quota. Vitamin D In addition to numerous other benefits, Vitamin D is essential for the metabolism and absorption of calcium which is of the utmost importance during weight training. If you regularly get 30+ minutes of direct sunlight or go tanning you likely won't need to supplement with Vitamin D. However, if you are not consistently getting direct sunlight, supplementing with Vitamin D may be in your best interest. Fish Oil Fish Oil has so many benefits. Not only has fish oil been associated with reduced inflammation, lower body fat, and overall better health and longevity, but fish oil has also been shown to have a significant role in muscle growth and development. Unless your diet includes a great deal of fish you would do well to supplement with fish oil. Calcium Calcium, like Vitamin D, is crucial in maintaining adequate bone health. If your diet includes dairy you probably do not need to supplement with calcium. However, if you are lactose intolerant or don't eat a lot of calcium-rich foods, using a calcium supplement may be in your best interest. Creatine Creatine is perhaps the most extensively studied training supplement on the market. It is safe and in certain individuals has been shown to markedly improve strength. While a decent percentage of people are non-responders, others experience fantastic results. It is by no means necessary but supplementing with Creatine may enhance performance. ABOUT THE AUT HORS THANKS FOR READING! pAYSTATE BIGL JORDAN SY ATT Jordan is a Westside Barbell Certified Strength Training & Nutritional Consultant. In JC DEEN addition to writing for his website, syattfitness.com, he's a competitive Powerlifter, travel buff, and world-class geek. As a current University student, when he's not wreaking havoc in class, you're likely to find him with his nose in the latest research and/or JC is a strength coach, fitness writer, and fitness nerd from Nashville, Tennessee. He's notorious for eating ice cream at breakfast and squatting every time he enters the gym. He's been featured in Forbes, Bodybuilding.com, AusFitPro and the Alan playing a practical joke on an unsuspecting friend. Aragon Research Review. COPYRIGHT © 2012 JCDFITNESS.COM AND SYATTFITNESS.COM - II - ARTWORK BY JC DEEN AMAXIMAL NEVER MA