I’ve had many clients ask what is appropriate footwear to wear in the gym–  I’ve also had a majority of my clients that never ask at all, and don’t give much thought to it.

At the end of the day, though, what should you wear?  The answer:  It varies.

Cardiorespiratory Training – Running Shoes

This one is probably a bit obvious, but it’s worth mentioning.  Running shoes should be worn when performing cardio related activities, and could also be considered when performing cardio related activities like plyometrics (“MetCon”).  Running shoes offer a lot in the way of support and shock absorption, but this makes them a less than stellar choice for weight lifting, as it’s not a stable base (in comparison to other shoes).

Plyometrics / MetCon – Training Shoes

Running and Training shoes vary in a variety of ways, but a lot of people view them as the same sort of shoe.  Running shoes tend to be a very lightweight material that is meant to bend and flex, while training shoes tend to be a bit heavier, composed of leather (or synthetic leather) that keeps shape better.  This is useful in MetCon because it helps keep your foot stable during the movements; especially lateral movements where the foot can shift around in the shoe.  Even though they’re more rigid than running shoes, they do offer a level of shock absorption and support that other styles of shoes may not offer.  If you’re only going to buy one shoe for all of your activities, this would be the one to go with, as it can serve many purposes.

Olympic Weightlifting – Weightlifting shoes

Olympic Weightlifting Shoes

Weightlifting shoes are very specific–  They’re rigid, relatively heavy (depending on the style), and have a slightly raised heel that helps keep your ankle in a dorsiflexed position; this in turn helps you to maintain proper form during specific parts of the Olympic lifts.

Weightlifting Shoes: Helping you get ATG.

Weightlifting shoes may also be used for squats, as they provide a stable base, and can assist in hitting proper depth (because of the position is puts your ankle in).

Heavy Weightlifting / Powerlifting – Flat Shoes or Barefoot

For heavy weight lifting, a simple flat shoe is the best option out there.  It doesn’t have to be Chuck Taylors, but these are by far the most popular.  I wear, and recommend Leopard Print.

The leopard print adds 20 lbs. to my deadlift.

This provides you with a stable base, your foot will always be in the anatomical position, and because the material of the sole is relatively thin, it also keeps you low to the ground.  The alternative to this is barefoot, where instead of there being a flat sole to provide a stable base, there’s the Earth serving the same purpose.

. . .  Except when there’s an earthquake.

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I interact with a lot of other personal trainers on forums, and here are some things that come up pretty frequently with new trainers looking for advice from more established trainers:

1. How intense should a client’s workout be?
2. How often should you change a client’s workout plan?
3. Should you listen to clients who want more variety?

I want to take a moment to answer those questions, but before I do that, I want to paraphrase a response that a well seasoned trainer gave:

“You are a personal trainer, not a personal exerciser, right?”

So that begs the question: What exactly is a trainer?  What exactly is an “exerciser”?  A personal trainer is someone who trains you for a specific goal. . .  Which differs from a personal exerciser in that an exerciser is just making sure you get exercise.  Exercise doesn’t have to have a goal; it doesn’t have to have a method; it doesn’t even have to have a plan–  It’s activity with the intention of keeping you active, and that’s it.

Pictured: Not a Trainer.

In contrast, a training session is just one piece in a much larger puzzle.  During my consultation with each client, I ask them to sum up their health and fitness goals in one sentence–  This forces each person to really examine their goals and make them clear and concise.  From this goal, I can get started on a plan:

I look at how we would achieve this goal over the long term, and then break this up into smaller chunks (training periods); and within each training period, I can look at how the sessions should be structured.  Even within the sessions, I can look at progressions that can be made and benchmarks that should be met.  (Periodization is a lot more complicated than this, and involves more blocks and periods than I describe, but this is a very simple way of describing it!)  When someone comes in for the first session, I already know how the next 3 months should be done, and beyond in most cases, because I’ve already planned that far ahead. . .

Because I’m a trainer, training someone for a specific goal.

So, to answer those initial three questions:

1. How intense should a client’s workout be?  As intense as they need to be to achieve their goal; keeping in mind that there are different ways to define intensity.  From an exercise science standpoint, intensity only refers to the amount of resistance you’re using on each exercise, whereas we typically think of intensity as perceived level of exertion.
2. How often should you change a client’s workout plan?  A workout plan should be properly periodized, and should be changed as often as necessary for them to achieve their goals.
3. Should you listen to clients who want more variety?  You should listen, and take them into account, and try and work in suggestions where possible–  However, keep in mind that you’re training them for a specific goal, and don’t compromise that.

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Last week, I was checking in with an online training client with some of my usual queries: How is your nutrition, training, etc.?  At the end of their response, they asked me how my training was going.

I appreciated the thought, but more than anything, I was happy to be ale to share something with them–  I’ve had clients, family, and friends comment on my dedication to working out as if I never have issues with motivation.  I’ve also been told that I don’t understand motivation issues.

But, I do; and lately, I know them very well.

For the last few weeks, I have had some serious motivation issues with my training.  I find myself toying with the idea of skipping workouts; I’ve found myself putting off my workouts; I’ve considered scaling back the intensity; During a few workouts I’ve cut out a set; In one particular case, I had to basically force myself to start my warm up and train.

Life is stressful–  Between work, school, studying for a nutrition certification, contest prep for my show, acting in a web series, and everything else I have going on, it has definitely worn me down.  Somehow, though, I manage to keep myself in the gym and compliant on my nutrition.

The point of this post?

I’m writing this to tell you that motivation issues are normal, and that I know exactly how difficult this journey can be.  I’m right there alongside everyone else in struggling to maintain a healthy lifestyle.  It’s not limited to me either–  You’ll find that even professional athletes, professional physique competitors, amateur physique competitors, etc. have regular struggles with staying on their nutrition, or staying motivated in the gym.

Staying as consistent as possible, and trying to find motivation every day can be difficult, but they’re necessary; and hopefully, you have someone in your life that can help you maintain that!

What can you do about motivation issues?

There’s no real solution for motivation issues.  Usually I try and tell people to find the root of the issue–  Often it can be something like sitting down after a long day when you should have gone directly the gym.  Other times it’s a sort of response that occurs after deviating from your nutrition plan.  Getting the root of the problem can often do the trick.  For me, personally, I just remind myself of how I’ll feel if I don’t train vs. if I do. If I skip a workout, I’ll feel bad about it, and I’ll feel like I wasn’t working toward my goal. . .  But I know that, if I can get started, I will feel better once I’m training, and I’ll feel great when I’m finished!

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I constantly see memes, pins on Pinterest, and countless “articles” that spout off nonsense regarding health, nutrition, and exercise.  More often than not, there is no source cited, and they can give information that is not only completely wrong, but sometimes dangerous.

So, how do you protect yourself from these sorts of articles?  Well, luckily there is an organization known as The Food and Nutrition Science Alliance (FANSA) that is a coalition of 6 organizations:  The American College of Nutrition (ACN), the American Dietetic Association (ADA), the American Society for Nutrition (ASN), the American Society for Parenteral and Enteral Nutrition (ASPEN), the Institute of Food Technologists (IFT), and the Society for Nutrition Education (SNE).

Why are you telling me this?

FANSA has put out a fantastic guide for consumers looking for information on the Internet and in the media titled “The 10 Red Flags of Junk Science.”  Anyone interested in health, fitness, or nutrition should keep this list handy and compare it to what they read.

1. Recommendations that promise a quick fix.
2. Dire warnings of danger from a single product or regimen.
3. Claims that sound too good to be true.
4. Simplistic conclusions drawn from a single study.
5. Recommendations based on a single study.
6. Dramatic statements that are refuted by reputable scientific organizations.
7. Lists of “good” and “bad” foods.
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without peer review.
10. Recommendations from studies that ignore differences among individuals or groups.

I personally have one more guideline that I follow:

1. If there are no sources, and / or the author is underqualified, the article should be treated as nonsense until corroborated with a legitimate source.

Example of this:  An article I read made a really interesting claim, citing a study that supported the claim.  There were no sources, no links, and the author had no related credentials.  I then searched for the study the article referenced and found it.

Think about these guidelines, and think about articles you’ve read, or what sort of infographics you’ve shared over social media– Would it be safe to say that the vast majority of the information out there is “junk science” based on these guidelines?

I would say so, and it’s only further contributing to the sort of scientific illiteracy / ignorance that pervades society.  It’s so easy to find the right answer, you just have to find the source and not go out of your way to “believe” in something else.

Truth.

That’s great and all, but why should I care?

I spent the better part of a few years spinning my wheels as far as achieving my goals because I followed advice and programs that were nearly completely devoid science–  I’m very thankful that I’ve learned all that I have, because now I’m on track to achieve what I originally set out to do.

Sources and More Reading

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There’s a style of dieting that has gotten a mild amount of press, and I have heard of many people attempting it–

In this article, they often refer to it as the “two day diet,” and in it’s strictest sense, the dieter is to eat very low calorie (and low carb) for two days, and then stick to a moderate Mediterranean diet for the other five days of the week.  The rationale behind it?  It’s easier to diet for two days a week than it is to diet for seven.  I would agree with that statement when we’re discussing people starting to change their lifestyle; however, I still maintain it comes down to changing your whole lifestyle.

This diet is also based on the principles of Intermittent Fasting, which can lead to a more favorable body composition.  A study in rats even proved this, however, rats don’t tend to complain about being hungry and raid cupboards, so it’s important to keep that in mind.  I digress.

Does this diet work?

This diet can work, as evidenced by a study out England examining the results of 100 participants.

Does this diet really work?

Again, if you’re totally compliant and aware of what you’re eating, of course this diet can work.  The problem?  Most people don’t actually stick to this diet at all.  The idea behind it is to eat moderately and sensibly for five days while being very strict with yourself for two.  This creates a deficit in calories, which is required for weight loss.  I want to show you how easy it could be for this diet to become derailed on a weekly basis; it’s worth noting that this example applies to basically any diet, as these are the sorts of problems most people encounter.

To better illustrate this, let’s talk about a hypothetical person represented by this stock photo:

Meet Jane.  She’s 30 years young, 5’10”, 170 lbs., and she enjoys going out to eat with her boyfriend.  She works a desk job, but manages to get in two hour long runs a week in an effort to try and lose weight–  Her goal is to lose 25 lbs.  Her resting metabolic rate (RMR) is 1573 calories, and her total energy expenditure (TEE) is 2163.  In order to lose weight, she has to eat less than 2163 calories per day.  For our example, let’s look at it as a week:  In order to lose weight, she has to eat less than 15141 calories a week.  Easy enough, right?

Jane does this 2 day fast and 5 days moderate diet, and here’s how she goes about it:

For the 2 day fasts, she sticks to the diet by the book.  She eats low carb, and maintains at around 1000 calories both days.  Well done Jane!  By Wednesday morning, she has created a deficit of 2326 calories; roughly two thirds of a pound.

On Wednesday, she goes back to eating normally.  She does her best to eat moderately, and let’s just say she’s done a great job and is going into dinner at only 1,500 calories.  She also decides she needs to reward herself for her good work by going out to dinner with her boyfriend.  They choose The Cheesecake Factory.  She tries to eat sensibly (since seafood can often be lower calorie), and orders the Jamaican Black Pepper Shrimp with a glass of wine.  In the dinner and wine, there are 1260 calories, not counting any appetizers or bites of anything else.  Jane decides against dessert since the wine was her little extra.  Where does she end today at?  2760 calories, which means her deficit is down to 1729.  Not too bad– She’s still on track to lose half a pound at the end of the week.

She does great on Thursday, and would have eaten at maintenance (2163 calories), if it weren’t for meeting a friend at Starbucks.  She’s not a big coffee drinker, but loves a Grande Mocha.  Today, she went over her calories by 260 (She opted for 2% milk).  Her deficit for the week is now at 1469–  She can lose almost half of a pound this week if she doesn’t go over on the weekend.

Friday.  She eats well throughout the day, and is going out for a night of bar hopping / clubbing with her friends!  She feels she’s doing well on her diet, but will try and keep things under control since drinks have calories; of course, she wants to “live a little!”  Throughout the night, she orders two 10 fl. oz. Long Island Iced Teas.  This equates to 552 calories, which brings her deficit down to 1117 calories–  She can lose almost one third of a pound at the end of the week.

On Saturday she does great most of the day, and then goes out to dinner with her boyfriend.  They enjoy watching hockey, so they go to a Buffalo Wild Wings for the Sharks game.  At this point in the day, she has consumed 1900 calories, and opts for a healthier food option: Naked Tenders and Fries, since it’s on the healthy menu (Still 700 calories).  Now she’s at 2600 calories for the day (luckily, she opted just for water), which brings her deficit down to 437 for the week–  She can lost almost one fifth of a pound at the end of the week.

On Sunday she eats reasonably well, until the evening.  She realizes that her fast begins again tomorrow, and with that comes the restriction of carbohydrates.  She feels like she ate moderately enough to allow herself some frozen yogurt at night.  Little does she know that she’s already eaten 2000 calories today.  She goes to Yogurtland and gets a fair amount of yogurt, but no toppings.  Smart move.  However, her trip also added 400 calories to her day since this is her “last hurrah for the week,” as she says  (A psychological byproduct of restricting foods).  Now she’s at 2400 calories for the day, which brings her deficit down to 200 calories for the week.

In this hypothetical week, Jane could have lost .66 lbs.  Instead, she ended up only losing .06 lbs.–  Barely more than 1/20th of a pound.  Over the course of a year, that equates to only 3 lbs. lost if she never binges.  (For comparison, if she stayed on track, she could have lost 34.5 lbs.)  Most dieters fall out of compliance because they don’t see results fast enough–  Jane would likely fall into this group.

Of course, this is all hypothetical, but I wanted to demonstrate how easy it could be to derail a diet, and how it happens.  The key to weight loss is calories in, vs. calories out.  If you opt to not pay attention to your calories at all, you could end up like Jane.

(On the flip side, you could count your calories every day like Jane’s friend Janet; maintain a small deficit, not starve yourself, have a completely unrestricted diet, and get the results you want.  Janet will also have an easier time transitioning to a healthy lifestyle post “diet.”  Remember: whatever you do, it all comes down to calories.)

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If you do a full body workout, this post isn’t really for you.  Of course, it’s always worth reading for the knowledge, but we’re going to discuss where shoulders go when you’re doing a split routine.  So, where to begin?

I’m doing full body workouts–  Should I split it up?

Split routines are great for trained individuals, but not for those starting out–  In your first year or two of training, you will see tremendous results from a full body workout, and there’s no reason to stunt this growth by prematurely switching to a split routine–  Of course, once your progress begins to slow, or stagnate, then it is time to switch over to a split.

Popular Splits

There are many ways to split your workout–  You have a 2 day split where you train your upper body on one day, and your lower the next–  This method can be used to train 2 or 4 days per week.  In a similar vein, you can do a 2 day split where you train back, biceps and legs one day; and chest, shoulders and triceps the next.  When I do a two day split, that’s how I do it.  The next would be a 3 day split, where you do legs one day, and then do a “push / pull” split the next two days where you train shoulders, chest and triceps on one day; back and biceps the next.  This method can be used to train 3 to 6 days per week.  (It’s worth noting that I employ this style of split and am currently training 6 days per week.  I like it because it employs a very important tenant behind training:  Think about muscles in terms of movements, rather than groups.)

There are other splits, too, like a 3 day where you day legs one day, torso the next (Back / Chest), and shoulders and arms the final day.   A four day, where you do legs one day; back and biceps the next; chest and triceps the next; and shoulders the final day. Then you have a five day split where you do legs, then back, then chest, then shoulders, then arms.

There are a lot of ways to do it, and it’s ultimately up to you (and your trainer, if you have one) to determine what would be best for your goals.

So why do you have “Shoulders” in the title of this post?

Shoulders are a tricky muscle group.  There are three heads to your “Deltoid:”  The anterior (front), medial (middle), and posterior (rear) heads; each one has it’s own function.

Meet the deltoids!

Usually, the medial deltoid is a synergist (“Helper”) to the anterior deltoid; the anterior deltoid is also often a synergist to movements involving the pecs.  By this logic, I would make the case for not having a “shoulder day,” and instead, training shoulders with your chest–  Otherwise, your shoulders may not have enough time to recover, and you may not see the gains you want.  This can be seen on a “Legs / Torso / Shoulders & Arms” split, where your shoulders would end up seeing action two of those days, and if you train 6 days a week, then they would be used 4 days–  Not enough time to recover = losing gains = no bueno.

You forgot to mention the “Posterior Deltoid.”

I didn’t forget.  The posterior deltoid is involved in different movements than the medial and anterior deltoids, and thus, I would not include it in a “shoulder day.”  In most rowing movements, and / or back exercises, your posterior deltoid acts as a synergist.  Also, in movements where the posterior deltoid is the agonist (“Prime Mover” or “Target”), many different back muscles act as the synergist–  Which is why your posterior deltoid, when doing a training split, should actually be trained with your back muscles.

Think about it–  If you train all three heads of your deltoid on your chest day (Where shoulders belong on a three day split), that means you’re also working your back on your chest day–  And if you do each body part twice a week, that would make four days that you’re training your back; not enough time for recovery if you want to see gains!

That makes sense.

Training splits can be valuable, but understand that part of the reason for doing a split is to give your muscles enough time to recover–  That’s why it’s often important to think of your muscles in terms of movements, rather than groups.  Putting all shoulder movements together is not ideal, since you’re then combining movements, which defeats the purpose of doing a training split.

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One of the most difficult things associated with achieving your goals, is how to properly measure them.

We have scales. . .

It’s not difficult in the way that you may be thinking.  Let’s take the scale for example.  The scale tells you your weight, and nothing more.  It doesn’t distinguish between fat or muscle, and certainly can’t tell you if you’ve lose some fat while gaining an amount of muscle–  It just tells you a number that too many people put too much stock in.

Pictured: ‘The Enemy,’ to most people.

What about circumference measurements?

A tape measure can work well as well, but just like the scale, may not always be telling the truth (read: Not always your friend).  The problem with relying purely on these measurements is that the tape measure doesn’t know if you’re bloated.  Likewise, the tape measure is just as dumb as the scale in that it can’t tell the difference between different types of body mass.

What about X?

Unless you pay for really expensive testing, there will probably be an issue with the method of testing you bring up, and paying for really expensive tests every week or two is not practical.

So what do I do then?

Many trainers opt for the “Mirror Test,” and I’m definitely an advocate of this, as well!  Here’s how simple it is:

1. Stand in the mirror.
2. Observe.
3. Ask yourself, “How do I look in the mirror?”
4. Do you like the changes you’re seeing?  Assess.

Most people can’t really notice these changes since they see their bodies every day, and in that case, you can do the “Modified Mirror Test:”  Take some pictures regularly, and compare these.  What has the result been?  Sure, you can use the scale to get a very general idea of where you’re headed, but you must put very little stock in that number.  If you’re looking better, but weighing more, this is just as good as looking better but weighing less;  both are positive benefits, and you should not let that number on the scale hurt you!  It’s only a number!

Except three. It really is a monster.

The Mirror Test may not be scientific, but the end result of most plans should be achieving a sort of aesthetic, whether it’s an extreme case like bodybuilding, to someone overweight who wants to be healthier, or someone who simply wants to “tone up;” the mirror test will tell you all that you need to know, and is fantastic for your sanity!

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Must be.

We’ve been working very hard on finishing up the website, and eventually I had to write some content that dealt with the results that can be achieved through personal training, or being prescribed a workout plan / nutrition plan.  When it comes down to it, I had to admit that I can’t guarantee anyone results.

The truth is, any trainer that “guarantees” success is doing something wrong.

How can you say that!?

Here’s what I ended up writing, and it is definitely true:  “Understand that results are not guaranteed–  All goals achieved are the product of four things: A solid plan, a committed trainee, dedication, and self control.  I am only providing you with the first item–  You have to bring the rest.”

You must have a solid plan in place based around tried and true principles, which is what I’m here for.  On top of that, you have to be committed to your goals–  Make S.M.A.R.T. goals (Specific, measurable, attainable, realistic, timely) and commit to them.  You must be dedicated to your success.  More than anything, though, you must have self control.

Can you say I’m wrong?  As a trainer, I’m not the one cooking your meals.  As a trainer, I’m not the one whose goals are on the line.  As a trainer, I’m not there to remind you about your calories and macros.  As a trainer, I can’t guarantee you’ll do everything I recommend.

Can you be my “Personal Nanny”?

When it comes down to it, I’m your personal trainer.  I’m in charge of creating a solid plan, and taking all of the guess work out of your training and nutrition.  If you come to the table committed, dedicated, and willing to exert self control, we can achieve anything together.

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I follow a dessert brand on facebook, and they posted a motivational picture yesterday that drew a lot of criticism:

The criticism?

• Looking like the woman in this pic is likely just as unrealistic as looking like a swimsuit model, so in that sense it can be damaging
• Those women have trained for YEARS for hours at a time not having to worry about jobs and work because modeling IS their career. They generally don’t have children so most likely can do cardio when it’s required and don’t have little ones sucking the energy out of them and in addition the majority NEVER use the supplements they represent. They use clenbuterol, dnp and other injectable “supplements”

(I was originally going to paraphrase the comments, but since I’m not mentioning names, nor which page these appeared on, I posted them verbatim.)

That’s true, right?  That’s unrealistic!

There’s a movement on Tumblr, and Pinterest called “Thinspiration.”  This is the idea that you should do unhealthy things to look unhealthily thin.  While I wouldn’t call the movement “unrealistic” as there are real, living people doing those terrible things. . .  I would call it damaging, unhealthy, and dangerous.

The thing is, the picture above is not a “Thinspiration” picture.  “Thinspiration” tells you to not workout because your legs will become muscular and you may lose out on a “thigh gap.”  “Thinspiration” tells you to follow unsound, and unhealthy nutritional advice to lose weight.

That picture is still an unrealistic body type!

No.  We’re not discussing a plastic doll, or an overly photo-shopped billboard.  We’re discussing a fitness model that has achieved those results.  It’s not unrealistic because someone, in reality, has gotten there.  She has a fit body from her training.

This is all a part of a much larger problem known as “fit shaming.”  It’s unacceptable to comment on an overweight person’s health or weight, but it’s okay to tear someone down for being in shape.  It’s a horrible double standard, and it’s harmful to many people on many levels.  (That is the subject of a much longer post one day.)

But it’s unrealistic for me!

Things are only “unrealistic” when you don’t work toward them.  While there are some people that are genetically gifted, that doesn’t mean they don’t have to work for they want;  In a similar fashion, just because you weren’t blessed with genetics doesn’t mean you can’t achieve what you want.  Genetics tells us only two things:  What you can’t do, and how difficult your journey will be.  What can’t you change?  Bone structure.  If you have a wide pelvic girdle that leads to “wide set hips,” you can’t change that.  What else can’t you change?  Muscle bellies.  “Full muscle bellies” are much sought after in competitive bodybuilding and are totally dictated by genetics; unless you’re planning to compete, this means nothing to you.

You said “How difficult your journey will be”?

We’ve discussed “Somatypes” before, and while they’re a controversial topic, there’s plenty of evidence to suggest they’re very real.  There are people who are naturally small;  people that are naturally more fit;  and of course, there are people that are naturally larger / fatter.  No matter what somatype you are, you can achieve your goals if you follow a proper nutrition and training program–  While you may be genetically predisposed to be fatter (like I am), that doesn’t mean you can’t have a shredded physique one day.

She’s still using “Injectable ‘supplements'”

That’s a cop out.  You don’t know that, and it’s rude to assume that someone who has a nice physique is using PEDs (Performance Enhancing Drugs) to get there.  You’re looking at someone you know nothing about, and are effectively calling them a liar, unethical, and in some circles, a cheater.  Sure, many use PEDs, but just as many don’t.  Just because someone how what you want doesn’t mean you should tear them down.

That’s great and all, but I’m too busy.

I always find this argument interesting, because for a long time, I was working between 50 – 60 hours a week at normal jobs, while also working toward my career in the entertainment industry, and trying to maintain a little bit of a life outside of work.  I still made time to prepare all of my food, eat clean, and train 5 times a week.  Why?  Because it’s important to me, and I will achieve my goals.  If you want it badly enough, you will make the time to do so.  I’ve heard of a lot of people discuss how they have no time to get in shape, yet they have plenty of time for partying, blazing through seasons of TV shows, and much more.  If you want it badly enough, you will decide to change your lifestyle.

As far as the argument that this is their job (on the subject of fitness models), you’re right.  It is, now.  It wasn’t, though, when they had to work their hardest to get in shape.  Maintaining a body type is a lot easier than achieving one, but no modeling agency wants a fitness model that is still bulking, or still cutting–  They want one that will sell.  So that model, the one whose work you’re devaluing, had to juggle a job to pay the bills, while preparing food, while training 5 days a week to get to the point where she could make this her job.

It all boils down to motivation.  How badly do you want it?

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It’s fall, and that means that most people will be starting up their bulking cycles–  I know I will be soon.  Why fall, though, and why bulk at all?  Well, to start, physique competitions take place in the spring, summer, and early fall, so you use fall and winter to bulk, and spring to cut down.

Great, but why bulk?

Bulking is an opportunity to add muscle mass, which is what will provide your body with muscle tone when you lose body fat.  Also, you can bulk if you want to increase strength and body mass, which have many benefits, including increased metabolic rate, and increased performance.  It’s not just for men, either–  Both men and women can benefit from a bulking cycle, whether short or long.  It’s very easy to make mistakes while bulking, though, and here are some helpful tips to help keep you on track!

Tip #1:  Keep your calories in check.

It’s very easy to say, “I’m bulking” while you scarf down pizzas and milkshakes.  However, many organizations recommend an increase of just 200 to 300 calories above maintenance requirements per day to bulk.  Bodybuilding lore says 500 calories above maintenance so you gain a pound per week.  Either way, bulking is not an excuse to eat whatever you want–  It’s almost a guarantee that you will gain fat while bulking, but eating an excessive amount of calories will increase the amount of body fat you accumulate, which will make your cutting cycle more difficult.  Aim to eat between 200 and 500 calories above maintenance, and stick to it!  If one day you end up going crazy, that’s fine–  It’s just a day.  Try not to make a habit of it, though, or you may be angry about it down the road. . .

Tip #2:  Focus on compound movements.

Work efficiently in the gym.  The big compound movements are fantastic for mass building, and they’re also good at training multiple muscles at once–  Why do triceps press, pectoral flyes, and dumbbell front raise, when you can just do the bench press?  If you spend all of your time doing isolation work, you run the risk of your training sessions stretching out way too long, which could lead to muscle catabolism, which is the exact opposite of what you want during a bulking cycle.

Tip #3:  Adjust your calories as you go.

Remember that as you gain muscle, your caloric needs will increase.  Be sure to weigh yourself regularly, measure body fat regularly, and adjust your calorie and macro nutrients accordingly.  This is especially important if you only eat moderately above maintenance, instead of the 500 or more calories above.

Tip #4:  Keep a workout journal.

While increasing the resistance / load isn’t the only way to increase muscle mass, it is an important factor.  Keep a workout journal as you exercise so that you can track how many reps at what resistance you’re doing.  If you repped out last time you did Squats at 185 lbs., it’s time to add weight.  Without a workout journal, it’s very easy to not know how much weight you did last time.  You can also use this to keep track of how you felt during certain exercises, different settings you used on selectorized machines, and much more.  While we’re at it. . .

Tip #5:  Don’t go to the gym to “workout.”  Go to “train.”

What’s the difference between working out and training?  If you workout, you spend just as much time chatting as you do lifting.  If you workout, you saunter around doing whatever exercise you think feels like a good idea.  If you workout, you may or may not warmup.  If you workout, you do 3 sets of 10 on everything.

If you train, you’re going to go into the gym with a plan.  You will warm up, and will have clear goals.  You will monitor your rest periods, know what weight you should be lifting, and and will track your progress.  You will know how many sets you plan on doing, what rep scheme you should be doing, and will train to failure (or near to it) rather than reach an arbitrary number and call it a day.  You will remain focused.

Training is effective.  Working out is a chore.

Filed under: Body Building, Fitness, Personal Training by Gabriel DeVine
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