Make sure to check out Chase's blog here.
I may be young but I've been in this game for over ten years. In my time trying to figure out how to put on large amounts of muscle I've had many failures and successes and I've narrowed my triumphs down to three things I'd like to share with you.
Lift less
You're probably busy with school, work, deciding on a career, starting a career, and definitely dating. It's no surprise that you're probably lacking free time, especially for things like shopping and cooking. If you're currently training four days a week or more and still having problems gaining muscle, I want you to take off one day from training.
Now that has sunk in, my reasoning behind this isn’t probably what you expected. As most of you know nutrition is a huge part of muscle building. With this extra time you have created I want you to take advantage of what planning and preparing your nutrition can do for your physique. I want you to follow this list weekly:
1. Sit down with a pencil and paper and schedule your meals for the week the best you can.
2. Make a grocery list containing these items.
3. Go to the grocery; purchase the items from your list.
4. Pre-cook (meats, potatoes, rice), measure (oats, nuts, etc.).
5. Store in Tupperware and/or baggies.
6. Actually eat the food.
Hitting a week of perfect lifting won’t do much for your muscle-building goals if your nutrition isn’t up to par.
Don’t Vary
Look at your training journal real quick. Is it a different training style or method every week? Or even worse, every workout? If so, then this is for you. Varying at times is good, but too much of a good thing can be bad. Trying to “confuse the muscle†every time doesn’t work. The muscle doesn’t even have a mind of its own to confuse. I was once guilty of varying too often and paid the price with no results.
I see guys come in the gym following a different workout every time. I don’t care what program you're following, just follow it long enough to get results.
Keep in mind that any good program should include the basics (squat, deadlift, bench, row, chins, dips). I meet a lot of guys who just need to focus on not varying and the basics of progressive overload. If you get really strong at the basics muscle will follow. This is a no-fail way to do so:
Each week try to beat the number of reps you performed with the same weight last week.
Once you reach the upper rep limit you want to obtain with all your sets, then increase the weight.
When increasing the weight, make small increases. Don’t throw a 25 on each side of the bar. Utilize the 2.5’s and 5’s.
Once your strength plateaus change up the exercises. Substitute back squats with front squats or flat bench press with incline bench press.
Repeat.
Some people may say it is impossible to continually get stronger forever and I agree. But how many people do you know that have reached their genetic potential for strength? Probably none. Show me a guy who can bench 350, squat 500 and deadlift 550 that is small. Stop varying, and start picking up heavy shit.
Meet someone (No, this isn't crappy dating advice.)
I've had my share of lifting partners over the years. The first guy was in high school. I would drive 30 minutes to pick him up, 30 minutes back to the gym, train over an hour, 30 minutes to take him home and then 30 minutes back to my place. I would put in well over 9 hours a week just to train! Why did I do this? Because he was a hell of a lifting partner. He was bigger and stronger than me. He was a lineman picking up big boy weights while I, well, I wasn’t picking up heavy shit,.
The accountability of having him waiting for me to pick him up to train was real motivation. I couldn’t back out. Even if I didn’t feel up to lifting that day, knowing I had to lift with someone stronger than me fired me up.
I've also had my share of shitty workout partners. The ones who tried to get me to do leg presses over squats, or even stood me up on leg day. (Ha! I made a joke!)
So how do you pick the perfect training partner? Well, they should:
Have similar goals
Be stronger than you (or the same)
Be on time and consistent
Motivate you and fire you up, not pull you down
Be in the gym to get shit done, not talk
Hopefully you've picked up at least one bit of info that you can act on immediately. These three steps will save you years of frustration and lead you to the body of your dreams quicker than you ever imagined.
What would your top three tips for gaining muscle be?
Posted Jun 23, 2009 by .
This entry is filed under guest post, chase karnes, and muscle.
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Comments for This Entry
Some excellent wisdom here Chase -
I can especially relate to your story about your training partner - I have the same, and can attribute all of my physical progress to that idea -
I thrive on that accountability factor and I'm sure a lot of other people are the same - when you think about it, that's why people go to trainers in the first place -
Well you can get the same thing from having someone more advanced that you have to keep up with - the same can be said for a group exercise class of your choosing -
Just realize you have to bring something to the table too - in most cases commitment is enough (or being a chauffeur - haha - I've been there) -
And also realize that at a certain point your needs will out-grow the relationship, and as soon as that happens, it's wise to cut it off and move on -
Again, great post, and good job giving Nate the day off so he can go see flick with his girly -
ciao guys -
Hey! I know Chase!
He's obviously got some good information.
I have to say the nutrition advice is spot on. You never quite realize how much or how little you're ACTUALLY eating until you make a written-down plan of your meals. I created a nutrition plan last week, and have had a much easier time getting the calories I need (from the right places) to gain lean mass.
@ Kaiser - Thanks man.
@ Lance - Thanks for the comment. I need to get back up to Indy sometime in the near future for sure.
@ Jay - Out of those 3 nutrition definitely plays the biggest role. It sucks it takes so long for some people to figure it out. Good luck with your new plan.
Great info, Chase.
Whether it's featured here, on Nate's Built For Show site, or over on your blog, I really enjoy keeping up with your writing.
Keep up the great work, man.
-Eric
Chase, I agree. Cressey's coming into town for the new Magnificent Mobility and we're going to hit up Fogo de Chao again. Thought I should let you know.
Yeah, um, pretty much hit the nail on the head. Absolutely nothing to add. Now I'm going to have to spend countless hours reading the rest of your stuff.
I continue to be amazed at NG's and CK's mature business sense for such a young age. Here are 2 guys who decided to take matters into their own hands and be successful despite all the negative people who may have deterred them.
Bravo to both!
Nate and Chase,
How do yo go about finding a training partner?
I'm new to this town and relatively new to the idea of going to the gym.
This quote, "Once you reach the upper rep limit you want to obtain with all your sets, then increase the weight.", is hitting me hard. I suppose this is what is meant by having intensity in one's training program. Is that correct?
So far, I've been focusing on making sure that I can lift the weight appropriately while maintaining a good form for all reps that I'm suppose to do. So for example, if I were to do a Bulgarian side split, I would do 70 pounds for 8 reps. I'd be finding it hard only in the third set by the 9th or the 10th rep on my weaker leg. I guess, I need to ramp it up by increasing the weight and challenging myself to see how close I can get to the maximum reps allowed for that particular exercise and program. Is that correct?
Thanks for sharing the info, Chase and Nate!
@ Everyone - Thanks for the great feedback!
@ Jonathan - It really depends on where you are training. If you train at home it can be difficult. If you train in a gym I always found it was best scope out who was training around the same times as you. From there watch the people who know what they are doing (sometimes that can be very few). Simply ask them for a lift off on bench press. Build some rapport. When you feel comfortable just ask them. The worse that could happen? They say no. The best? You have a great training partner. Yes, it definitely takes "intensity". I wouldn't define it as intensity though. I recommend using that method on your main lifts more than accessory work. So squats, deads, bench, etc. You are doing the right thing by focusing on good form. NEVER let form get sloppy just to move more weight. Try for the higher number of reps on your first set. Try going for 9 reps on your first set, then 8 on the next two. The next week (or week after) shoot for 9,9,8. The next 9,9,9. And so on. Another tip: start single limb exercises with your weaker side. I hope this helps.
Chase,
Thanks for the tips as to how to find a training partner and to seek intensity in my workouts.
Jonathan
Great post! So true. People need to get back to basics and stick to free weights. I do 5x5 routine similar to Starting Strength and I have gained a lot of strength already. Achieving personal bests almost every workout.. Haven't had more fun training ever..
Cheers
Great blog!I've been looking for some more information on this topic for quite some time now.
Thanks for sharing this!
To find out about training your weak side first in weight lifting, you may want to read the article on this link.
http://worldfitnessnetwork.com/2009/08/weaker-side-first/
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