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These are the lodestones pointing true to magnetic masculinity in a polarized feminist west. His goal for writing on ROK is to be the gadfly that provokes thought and counters groupthink.

Com There are a lot of articles on ROK about lifting weights and building muscle. All of them are very good. What I could not find was an ultimate guide, with all the most important information for building muscle the fastest way possible, naturally, in a single place. Who am I to write an ultimate guide to building muscle?

I am just like you, your average guy trying to add muscle to his frame. I have done a lot of research and experimentation over 20 years to figure out what works for me in the gym.

My journey to fast muscle gains started when I finally found the book that helped me crack the hardgainer label I had given myself for years. It highlighted all the errors I was making in training and how to fix them based on scientific research. I want to share with you not just what works for me, but what I also did wrong over the years. In doing so, it is my hope you will recognize some part of yourself in my muscle journey and learn from the path I have walked in trying to build my ultimate physique.

Genetics Western Cancer wrote a great article on the origin of somatotypes — ectomorph, mesomorph, and endomorph. While the origins of these body type classifications may be less than scientific by 21st century standards, there is no questioning the wise generalization of body types they attempt to describe.

No matter how much you close your eyes and try to wish it away, you are your genes. Your genetic profile—bone density, muscle fiber type composition, height, limb length, tendon insertion points, skeletal structure, etc. When it comes to those former body type classifications, I now like to think of them in terms of muscle fiber type composition and proportion — i. Type I ectomorph — Slow twitch. Type IIb endomorph — Power lifting. Very, very short endurance.

Type IIa mesomorph — The in-between fiber type. They can actually mimic, be turned into, or switched from, a type I or a type IIb muscle fiber depending on the type of training you do.

So in one way, Western Cancer was right. That said, you are limited by your overall muscle fiber type composition, and thus, how much potential it has to be modified by training and diet.

Some guys will be bursting with type IIa miracle fibers that naturally just blow up and become huge with little fat gain and basic training regimens. The guy that just grows walking into the gym. Other guys will take forever to grow because their overall muscle fiber type is for endurance type I ectomorphs and will forever be dominated by a more lean and athletic build instead of big and beefy. Then you have the guys that can naturally lift huge weights and thus gravitate to power lifting where they find tremendous success type IIb mesomorphs.

Shedding fat is almost impossible for them without God-like discipline and submission to a very strict diet and exercise regimen. I think you can see where this is going. The science of muscle fiber types is now explaining why men on the same training program get different results.

Each body is different in its muscle fiber type composition and proportion, and thus a single training program is not going to work for every man. Your goal in training is to find out which muscle fibre type dominates your body as a whole and perhaps even within each muscle group and then optimize your training to develop ALL your muscle fiber types to their maximum genetic potential.

You want to get big? You are going to have to train hard and be prepared to make pain your friend. Here is where I made the most basic mistake about how to grow muscle. Work the muscle to exhaustion. Why is this wrong? We are putting our focus on the exercise, the routine, not the muscle. To grow muscle, we need to select exercises that work specific muscle fiber types.

How is this accomplished? In Scrawny To Brawny , the authors break down their training regime into the following exercises and training phases. Primarily large, compound joint movements. Anything that involves multiple muscle groups working together to maximize complete, overall muscular recruitment and development. A HIT style phase — Training four times a week, the whole body twice a week, with a mix of compound exercises plus isolation moves combined with supersets, etc.

Here is how this training approach works. You develop good strength and comfort with a fairly heavy weight before going super heavy. The progressive wave sets are super heavy. Your goal here is to try to push PAST your previous 1 rep max weight. The HIT phase allows you to take the increased power and strength you have developed to a more traditional gym routine i. That last point is key — lifting heavier and longer than you could before i. If you want to grow big, you have to lift big.

Therefore, you must train specific muscle fiber types to exhaustion, in sequence, not just the muscle as a whole. With the added endurance aspect of HIT and superset style workouts that follow a strength phase, you then target the size of type IIa fibers for more complete muscular genetic development and fat loss. In short, the order of training muscle fiber types is as follows: Gee… I wonder if that might result in some muscle growth?

Hmmm… let me think on it for a minute. You have to eat!

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Total 2 comments.
#1 26.10.2018 Š² 10:33 Ariebingbomb:
In a blog I already read a similar topic

#2 02.11.2018 Š² 20:36 Chnoodles:
Firs, relevant note