Click here for Step 1.
Step 2 - Build a Solid Base
"Imagine this: Your best friend calls to tell you he’s just bought a 1973 Mustang convertible, midnight blue—a true classic. He asks you to come over to help him detail it. You walk over to his house, imagining that you’re going to put a little more sparkle onto a machine that’s already a work of art.
Then you walk into his garage and find a heap of oxidized metal propped up on cinder blocks. How the hell are you supposed to detail something that has more rust than paint?
Corny analogy aside, the average guy trying to build an attention-grabbing body needs to focus on the basics. Just as you can’t detail a car that’s three-quarters rust, you can’t put the finishing touches on a body that’s not yet built."
Sure, quoting your own book is a bit self-serving, but it works. Put down the Haterade.
I can't count how many e-mails I get from people who want to be "built for show" or who just want to have huge muscles but who say they weigh 150 pounds at 6 feet tall. Before you can do biceps curls and leg extensions (good exercises in the right measure, by the way) I feel like a solid base must be achieved.
The fitness industry loves to put together graphs and make guesses on where you should be according to your weight - you should be able to squat 405 if you weigh X, and so on - but I think that's too individualized to boil down into a specific set of numbers.
The best way I can describe "a solid base" is when you and others can really tell you work out. You need bigger legs, wider shoulders, and a general overall bulk. You should look like a moderately defined piece of clay. (How's that for esoteric?)
You should know how to properly perform all the main lifts like squats, deadlifts, pulls, and presses properly and use a decent amount of weight in each. (Decent, of course, is up to the individual. But if you can bench more than you squat and can't deadlift more than your bodyweight, you're not there yet.)
I feel the best way to build this base is total body training, at least to start. That could be three days per week doing mostly full-body exercises like in Built for Show or doing some kind of upper/lower split four days per week.
Sure, you can throw in some isolation movements like curls and stuff here and there. But they should not even be close to the bulk of your program. Finishing touches and maintaining muscle and improving presentation comes later. But, ironically, it's not Step Number 3.
Step 3 - Work Your Ass Off
Yes, this needs to be said.
I'm all for having a good time in the gym, especially when I'm warming up, but if you have time to laugh, joke, or gossip like a little girl, you're not even close to being as serious as you need to be.
Building muscle is hard. It takes focus.
So stop being a pussy.
And one final note: I'm not advocating being a dick or acting like this guy.
Just take a few deep breaths, concentrate on what you're trying to accomplish, turn up your headphones, and get to work. And if you have to steal a glance or two at the hot chick at the water fountain, just make sure it's between sets.
A bar loaded with 225 pounds hurts when it hits your chest.
What do you think of Steps 2 and 3? Do you think they should be different? What would you have put instead?
Posted Jun 03, 2009 by .
This entry is filed under ultimate body.
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Comments for This Entry
Nate - yea bruddah, love this post.
I think this needs to go into the hands of the MANY who keep looking for the secret supplement, the magic bottle and the magic routine.
Basics + Work Your Ass Off ==> That's a Kick Ass Formula right there.
Peace Bruddah,
--Z--
Sounds like that episode of Saved By the Bell when Slater buys that heap and everyone makes fun of him before he turns it into a beautiful ride.
Nate,
you are on point!
The only thing I would add is training enviroment. This doesn't mean you have to train in an underground gym (even though it would do you good!) but it does mean you should train with a group of people or a partner that goes after it and calls your bullshit and pushes you beyond your comfort zone.
Luka
As long as Step 4 is diet, I'm ok with the top 3. If diet is not Step 4, it should be. Otherwise, it's right on! I also agree with Luka. I cannot train to max intensity unless I'm in the right environment. I wrote about that in my blog here: http://tinyurl.com/pl2bls (sorry for the self advertising).
Personally think that Work your ass off should be #1. That mentality flows through every part of your day not only your workouts. If you can teach yourself maximum intensity and focus during your workouts you will carry that through to your job, your eating, and your social life. It is IMO the most beneficial step towards instituting a change in any person.
With that said it is also the hardest one of the steps, which is also why I feel it should be #1. It is the one thing that should be focused on first. Take someone who understands maximum intensity, focus and overall hard work and teach them the right exercises and diet and the transformation will come easy.
"Build a solid base"
--So simple, yet so overlooked.
I can't believe how often I'll read FAQs of great trainers -- Cressey, Poliquin, Waterbury, Thibs, Whoever --and someone will always ask "Do I REALLY have to squat?" They always have some 'ailment' that prevents them.
"Oh my lower back hurts sometimes -- by knees hurt sometimes -- " Well, I had both problems -- UNTIL I STARTED SQUATTING. Seriously, I injured my neck at 7 years old which translated to back problems throughout highschool. When I started squatting, I no longer had any chronic back pain! Or Knee pain!
The way I see it is pretty simple: isolation movements, in abundance, are for very big dudes. We're talking experienced guys here. That's not to say isolation movements have NO place for a new trainee, but even still the basic compound movements are far more crucial.
Finally, the hard work aspect, as you mentioned is critical. Everyone knows some guy who breaks all of the 'rules' yet still works his ass of and looks BIGGER THAN YOU. It's annoying as hell to see people succeeding with what may be a substandard approach -- but who knows, they just might trump you with hard work and discipline.
Keep training and eating hard everybody!
-Matt S/ON-Fit
I think building the basics would definitely help a few people.
Although i think none of these are important as people just getting active,
effort is the key as well , no progress with out serious effort and dedication.
I think these stages are bang on.
Luke
Never fail in your efforts to learn. In doing so, be able to recognize marketing without substance and so too recognize legitimate information when they float across your web browser.
Trainees are too often derailed by online marketeers and their efforts to promote their products. While the information might be good, without a solid base of knowledge - research-based, not anecdotal - you can be sent down unproductive, divergent paths for years to come. No one wants to "spin their wheels" for their most productive training years.
Keep your training simple. Nate does a great job in his book, laying out a number of equally effective options. Keep your nutrition simple. Eat as wide variety of whole, unprocessed foods across the six food groups (animal flesh and animal products, starches, non-starchy vegetables, fruits, dairy, and fats), manipulating carbohydrates based on activity while keeping fat and protein static.
Repeat ad finum and welcome to your new, bro-approved Body for Show.
Hey Nate,
Yeah I agree with Dave about diet being one of the most important steps. Before I had my diet pretty locked in it was like spinning wheels on a wet road, getting nowhere fast. BTW great job on the podcast. As always whatever you do is so informative and down to earth. Thanks man.
Classic post Nate - truer words haven't been spoken -
And what's funny is that when you build the basics, a lot of the fine tuning aspects take care of themselves - for example you may want to build rippling legs and bulging arms - but for someone just getting started, leg extensions and concentration curls isn't the answer - learning to handle some decent weight on the squat bar, and doing a few pull-ups with your own body-weight will solve a lot of your problems -
So much of our body's look and "shape" is genetic, that just doing the most with your genes through the basics will allow your own unique look to come out - what you have in there might surprise you!
Yes to this, it's simple, yet we all get into "the new routine". Dr. Ken has been saying it since 68'! Also, love the internet, but it doesn't help, just more confusion. Take what can help you, throw out the rest. But yes, sometime you have to test things out to see how they work for you. What works for someone else could be poison for you. Live & learn.
ALSO, who knows when Anaconda will be coming out. But I've had great results with JP8 lemonade by Get Diesel & Jacked by USPlabs. Just wanted to throw that out there cause I saw a thread today at T-Nation saying Anaconda might not come out. Which would suck after all the hype. Any insight into this Nate?
Dean -- the internet *IS* a good AND bad source of information you are absolutely right!
I was having an argument the other day with a friend. He says it is stupid to buy a program from an experienced professional because "what worked for them won't work for you." (it was really long and drawn out, in fact, i think he was just really tired because he made no sense. -- anyways!)
One of his major point was "with the internet, you shouldn't need to buy someone else's 'proven system' " Uhhh- what? With the amount of morons floating around on forums and contributing to bodybuilding.com, I'd say almost every internet source on fitness is WRONG.
However, there are some gems if you look for them (t-nation).
Nate, at 73 years of age I may well be your oldest reader. I've got Granny Glenda here and I'm well past getting in shape enough to "HOOK UP, but I still don't want to look like a slob for her. Reading your stuff, talking with you, and following your career has given me the push I needed to get myself in better shape, I have begun eating better, lifting light weights, doing pushups, walk two or three miles daily regardless of the weather,(though sometimes I wimp out and do the mall walk routine with those OLD FOLK in bad weather), and ride my bike. Planning on lots of kayaking and hiking this summer. I'm at my high school weight, have put on some muscle, make less visits to my heart doctor, and feel younger again. And Granny Glenda says I'm a STUD! I plan on living long enough to see how many grandchildren you bring to the family.
I enjoy reading the comments section of your website also. After working narcotics for so many years and dealing with all the 'losers', it's gratifying to see young people taking such an interest in their health and appearance.
KEEP IT GOING SON!
@ 'Grandpa'
Just want to say I was really touched by your post. I think it's awesome that you're 73 and still staying fit and strong, not just on the physical side, but on the emotional side.
I see lots of older (not that your'e old, you're in your prime!) folk giving up after they reach your age, and becoming old slobs who never try anything new cos they're too afraid. It's a great thing to see more people like you, who are inspirations to us all, going out and keeping your happiness, love and sense of humor up there!
I love it when older (again, not you) people reach out into the community and help us younger guys and girls. There is so much we can learn from older people, although we often think we can solve all the worlds problems by ourselves.
Keep up the good work, it's very inspiring!
@ Blog
First off. That video was hillarious! You had me laughing out loud for real there.
I love steps 2 and 3.
I know I used to make that mistake, trying to isolate crappy little muscles when I had nothing to begin with. Definitely agree that it's important to build a solid base up first before even thinking about isolation.
Very important to me, it's a timely reminder.
This comment doesn't really apply to this post, but instead the last post with the "favorite articles".
Do you really consider TC Loumas articles to be that good?
I get truly inspired when I read them, but when I take a step back and think about what he says in them, I almost get pissed off.
I talk about the articles Speech to the graduates, "I see dead people" (not my TC), slay the dragon etc.
It doesn't feel like he considers that a lot of people (at least here in Sweden) don't have the ability or capacity to do anything else than what they are doing.
I look at my father, and he has worked in a post office since he was 14 (now 55). He doesn't have any education, instead he has worked his ass off for to support for his family. Early days and late nights, just so he can support his family.
"Follow your dreams, so that you don't have to regret anything".
That will probably apply for many people (even for me) but don't forget the people that instead of following their dream, do what they have to do to keep their family together, and continue to live their life in a descent way.
---------------------------------------------------------------------------
Step One: Go to work at a job you don't really like.
Step Two: Come home and watch several hours of TV.
Step Three: Go to bed.
Step Four: Wake up and do it all again.
Step Five: Repeat until death.
Step Six: Place leftovers in a Glad freezer bag.
Perhaps true in america, but not in the rest of the world.
// Anton, 17, from Sweden
Go Grandpapa! You the man!
Grandpa = Inspirational.
Rule 1.a Diet.
Before you start 'cutting calories' as a newbie, (i.e 500 less than maintenance) Find YOUR ACTUAL maintenance! Use the BMR calulators to get you in the right direction, then MAINTAIN FOR A MONTH using the macronutrient split you want. If you lose/gain weight, then you weren't at your maintenance cal level, keep trying until you find it, then start tweaking +/- from there.
I agree, that is one of the main reasons I have built up my own personal gym at home, I have all the right equipment and there is no distractions I can yell and stay focused the whole time.
Nate the great,
I just read your article on what you started doing as a newbie. Good stuff, the eating stuff is hitting home with me. I have recently said to myself, "to hell with abs, I'll find 'em later" and have started chowing everything in sight. It is realistically the only way for someone who has had a hard time gaining to put on mass.
As for those abs? I'd rather squat 405 in a cutoff t-nation shirt :P
Nice post. I'm glad you touched on maybe the most important thing when it comes to working out: WORKING YOUR ASS OFF.
Tthanks for the "my new haircut" reference, I haven't seen that in a while. Very nice!
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