By Terry Grant
“We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win.”
“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.”
The New Year is RISING and my plan for how to gain muscle mass in 2010 underway…. I’ve made up my mind to DO THIS and to increase accountability I’m documenting the whole thing on my body transformation page. Stop by and leave me a few words of encouragement and support.
The pressure’s on and I can already tell a BIG difference in my dedication to making a transformation this year just knowing that I’ve announced this to the world. I’m fully committed.
1. Proper Mindset: You have to fully believe in yourself 100%. Drop any fear and doubt as soon as it arises and eliminate any negative self-talk. Focus on your ability to succeed and KNOW that your success is inevitable.
• Practice meditation and learn to focus your mind on the present moment. This is your only true point of power.
• Use positive self-talk and affirmations with strong positive emotions to train your mind to support your efforts.
• Visualize the achievement of your goals right before going to bed. How does it feel to be living the life of your dreams?
• Read books, listen to audio programs, watch educational programs. Continue to learn, grow and evolve. Never stop this.
• Be confident, optimistic, disciplined, persistent, grateful, and enthusiastic in your approach to achieving your goals.
• Be a real man (or woman) and take 100% responsibility for how your life turns out. You become what YOU believe.
2. Optimal Training: If you don’t know the proper training methods to break your plateaus you MUST educate yourself by absorbing all you can from guys like Vince DelMonte, Jason Ferruggia, Sean Nalewanyj, Jeff Anderson, Nick Nilsson and other competent coaches.
• Use compound exercises like Squats, Dead Lifts, Military Press, Pull-ups, Dips, Chin-ups, Push-Ups, Rows, Planks, etc.
• Do a couple of warm-up sets gradually increasing the weight and then do 1-2 working sets per exercise.
• Stay within the 5-8 rep range and work to do another rep or add weight to the bar each week.
• Keep your training short and intense. No more than 45 minutes after doing a 15-20 minute dynamic warm-up.
• Do three workouts per week while allowing a day of rest and recovery between each training session.
• Lift the weight explosively while controlling the lowering portion of the lift. Rest 60-120 seconds between sets.
• Here’s your first workout: Squats, Military Press, Pull-ups. Now get going!
3. Quality Nutrition: You are what you eat. You can’t build your best body now, unless you are eating the best foods that will nourish, strengthen and rebuild it. Just like you can’t build your dream house out of scrap materials… your body is the same way.
• Know where your food comes from and how it got to your plate. Just because it looks like food or says “All Natural” doesn’t mean that it actually is.
• Eat the highest quality food you can afford. There IS a difference! If you got the money go for organic fruits and vegetables, free range, grass fed beef and chicken, cage-free, organic, omega 3 eggs, wild caught fish like salmon.
• Eat 5-6 meals a day. Eat every three to four hours.
• Make breakfast and your post-workout meals the biggest meals of the day. Eat most of your carbohydrates around these meals. Eat mostly protein, fats and vegetables during the other meals.
• Eat like a caveman: fruits, vegetables, lean meats like beef, chicken, fish, whole eggs, nuts and seeds, some grains like brown rice, quinoa, oatmeal.
• Master your peri-workout nutrition. Consume liquid carbs + protein before, during, and after your intense weight training sessions.
• Use time-tested supplements like creatine, fish oils, multivitamin, protein powder, branch chained amino acids.
• Eat enough food to support your muscle growth. You must be in a caloric surplus by 500 calories or so.
4. Rest and Recovery: This is where the magic happens… that’s right… in the bedroom. Sleep is when the muscles are repairing themselves and actually growing. Neglect this and you are doomed to be scrawny.
• Do everything in your power to get 7-9 hours of sleep or more each night. This is vital to your success.
• If possible take a power nap during the day or after training to speed recovery
• Buy a foam roller and tennis ball and use these tools to massage your body and improve your muscle tissue quality.
• Pay to get a massage, use a hot tub, sauna and/or soak in a hot bath.
• Use ice packs to soothe sore muscles and joints or heal from injuries. Use a heating pad on sore muscles only. No heat on injuries with swelling and inflammation. Ice is the miracle healer. Use it.
• Practice Tai Chi, Meditation, or Yoga to relax and circulate healing energy (chi.)
• Stretch your muscles on recovery days. You should be stretching at least as much as you are lifting to prevent tightness and injuries.
If you’re not growing or achieving your goals… the problem is within one of these four pillars. Make sure you understand and are following these tips on how to gain muscle mass. When you have the four pillars in place and they will support your progress and growth in 2010. You can dooooo it!