Big Is Inside

To deadlift or not to deadlift?  DOES a bodybuilder REALLY need to deadliftingt?  Deadlifting is for powerlifters, isn’t it?  You know those guys; the slightly nerdy mountain men with barrel chests and disregard for "ab definition."  

So MUST a bodybuilder deadlift?  

And for that matter, do I ABSOLUTELY need to squat to get big wheels?  Is there ANOTHER way, or are squats a MUST?

And what about snatches, jerks, cleans, good mornings, roman chairs, decline press, dips, preacher curls, cable cross, hamstring curls . . . and on . . . and on . . .

Do I NEED to do certain exercises?

Well, this week, I pulled something in his back — NO not from lifting.  Just s minor pull, just due to my usual being a clown.  But this little temporary boo-boo prompted some smart-ass kid to ask, “do you think it’s because you do deadlifts?”

Short answer: “No.”

But then they came back with: “Well, does a bodybuilder even NEED to do deadlifts?”  And THIS question reminded me of a thread in the forums — and a topic that REALLY gets my wheels turning.    

I so often see this doubt from people about the power movements.  There is always this lingering line of questions . . . all revolving around “whether it’s necessary to do power exercises.”

When asking “should I do such-and-such exercise?” it is kind of like you are at 100 feet up in the air, looking down at the problem.  From this height, you are able to look at one particular exercise.  And this vantage point is useful; it may help you figure out the efficacy of THAT ONE exercise.

But even if an exercise is “effective”, does it mean EVERY lifter MUST incorporate that lift in their program?  And how does one know whether squats or deads or any power exercise is “really necessary” . . . ?

Well, instead of looking at the specific exercise (whether it’s right to squat, or clean, or do deads), try to look at a bigger version of things. Y ou need to get up to 1,000 or 10,000 feet up to really see the lay of the land . . .

From up there you can not only get the facts, you can BUILD A THEORY . . . Which is a better process in general.

ALL BODYBUILDING METHODOLOGY IS BASED IN THEORY.

Let me repeat . . .

Now, a LOT of people are probably not gonna buy that.  All bodybuilding is THEORY?  "No way DUDE!  ALL the top guys are ALWAYS on abotu science!  It ain’t THEORY, man!"  

Many folks are convinced; they want to believe that solid bodybuilding is based on fact, not theory.

Well, by saying bodybuilding is based in theory, we are nOT throwing our scientific fact.  Indeed, we NEED scientific fact to even have solid theories.  All the most solid THEORIES of bodybuilding are, in fact, based in scientific facts.  One must USE science to SUPPORT a theory.

But in the end, your bodybuilding –from the 10,000 feet view — is only ever just theory.  

To see how this is so, let’s be clear on what a theory IS.  A theory (simply put) is anything:

- you can SHOW TO BE CONSISTANTLY TRUE
- you can NOT 100% PROVE TO BE TRUE
- you can NOT 100% PROVE IS WRONG.

For example, one very popular theory applied in bodybuilding doesn’t even SOUND like a theory:

"Individuals will best progress by determining unique specifics of to do their individual work."  Or, in short, This is what people are referencing when they say "do what works for you."

This "do whjat works for you" concept is actually just a theory.  Think about it . . . we have TONS of proof to show it is accurate and consistant.  Meanwhile, we can also see how there is NO final way to prove this theory is 100% true 100% of the time.  However, you also can’t totally PROVE that this theory might be untrue.  Some may disagree with the theory, but that alone does not prove that it is false.

Now, like I mentioned before, good bodybuilding theory can be supported by FACT — typically science.  Two different bodybuilders may take a fact and build two different theories based on that fact, but the fact itself remain the same.  

For example, let’s look at a couple theories behind deadlifting . . .

Some bodybuilders emply deadlifts because "deadlifting builds core strength, which you need for stability in OTHER lifts."  This is based on the FACTS of which muscles get worked in the deadlift movement.  And logically, to get bigger, you need to have ALL your lifts be powerful, so the deadlift is a means to encouraging this advancement of other lifts.  According to this theory, a bodybuilder would use deadlifts almost as a means of "cross training," sort of similar to how a football player might employ deadlifts.

Yet other bodybuilders theorize that "heavyt deadlifts build mass."  This theory is based on the FACT that deadlifts cause a HUGE neurological impact on the body — an impact that triggers adaptation and growth.  So, here, a bodybuilder might treeat deadlifts similar to a powerlifter, shooting for a maximal lift.  Deadlifts become their own focus in the training.

Two different theories, both based in fact, and both are valid.  Both provide an athlete with a "template" for how to use the exercise in question — in this case, deadlifts.  They result in two different approaches, and although the two are not in perfect agreement, both bring results and both can be defended by fact and logic.  

When you see people arguing on "which method is better" and "which exercise is a must," they are NOT discussing facts, they are discussing THEORIES.  This is also true in dieting issues, and even in discussions of steroid ethics.  people can USE facts to SUPPORT theories, but in the end, all we have is our theory.

This is why there has yet to be one "master plan" in bodybuilding.  The broader your vision — the higher up you go to 10,000 feet, 20,000 feet or even higher — the more you see how the landscape is theories.  It’s sort of like the borders between countries or states.  The "line" between Nevada and New Mexico is imaginary; it was drawn on a map.  The LAND is a fact — it exists.  But the LINE drawn across the land, well, that is just a theory . . .

Now, you can not determine the borders on the ground when you are only 100 feet up.  That is not enough of a view; how do I know if I am in Canada or Greenland?  Is this Brazil or Lima?  Am I standing in France or Spain?  To know where you are, or where you want to be — you need a view that is REALLY HIGH up.  

Bodybuilding is like the land, and our theories are like the borders we draw on the map.  And, like any borders drawn, there will ALWAYS be arguments and border skirmishes . . .

Some people think that their theories on lifting are the BEST ones.  They are tired and frustrated with how the other theories work.  They run campaigns of attack, thinking their borders should be expanded . . . their land should be bigger.  They try to conquer neighboring lands — trying to push their theory forward towards becoming a "bodybuilding theory empire."  They use facts upon facts to attack other theories . . . sometimes ruthlessly.  And sometimes needlessly.  Because just like the real world, some borders are just fine left alone.  Some theories work fine all by themself.

However, when you get high up you can also see theories that are just plain wrong.  Bad theories use innacurate facts as support, use poor logic int heir construction, or can be PROVEN wrong beyond a shadow of a doubt. Yet some people still stick with these theories anyway, and even defend them . . .

and then, sometimes, a GOOD theory can BECOME BAD!  A lot of guys base their lifting on what other people tell them.  They just take plans and suggestions from other people and trust that they are "good."  The people who they got the plans from may have themselves been using solid, sound theories, but often lifters don’t bother learning that.  They just want a lifting plan.  "Tell me what to do," they say. "But I don’t have time to learn WHY . . . "

If you just lift without knowing the THEORY behind WHY you are doing what you are doing, then that is just as bad as  a BAD THEORY.   A good lifting theory that you do not understand is automatically a bad theory.  If your theory is based on "copying what I saw," then that is also BAD theory.

You wouldn’t live in Moscow without owning winter clothes.  You wouldn’t live in New Mexico without having a water supply.  You wouldn’t live in Paris without learning French.  When you live in a country, there are certain things you need to do to live there . . .

And bodybuilding is the same way.  You should not adopt a lifting method unless you knwo the theory BEHIND it . . . you should not use a lift unless you have a theory which addresses that lift.  

I find a lot of new lifters do not have ANY solid theories working for them. Instead, they try to mimic and copy what they see around them. Then they see something nthat is new to them (like you with deadlifts) and try to incoporate it. They take everything in the gym on a case-by-case basis.

This will get you only so far. Eventually, you need to develop (or at least align with) solid theories. These theories will help you determine what exercises to use, how to use them, and why.

So, for example, I hold to the theory that "anything which builds the body’s strength can be useful for mass gain." This theory is not radical — MANY people most likely hold similar "master theories" in their workout methodologies. it is pretty basic — but pretty useful.

But think about what this theory now allows me to determine. When it comes to ANY exercise, all I have to assess is if it can be used to build my strength. My theory can take me the rest of the way there.

Deadlifts can be shown — through fact AND anecdotal evidence — to build strength. If my training methodology employs the above theory that "anything that builds strength can be useful for mass gain", then I know to use deadlifts.

I do not need to ask "if" I should use them. My master theory — which is solid and based in fact — tells me whether or not I should.

I am NOT addressing the usefulness of deadlifts in this blog. Nor am I trying to address the relationship between strength and mass gain. Nor am I explaining HOW to use deadlifts. I am just trying to address how to answer those "should I or shouldn’t I" types of questions.

All bodybuilding is based in theory. KNOW WHAT THEORIES YOU ARE WORKING WITH. This mode of thinking will not only answer many questions, it will likewise take you much further in your bodybuilding than trying to work everything on a case by case basis.

Not to mention that operating under solid theory will save you a LOT of time.  It is like seeing the landscape from 10,000 feet.

You FEEL small.  And you know how THAT goes.  That low feeling like you’ve shrunk, or like you’re suddenly not quite so jacked any more . . . or like you just aren’t gaining the BIG size you want . . .

You know how it is to "feel small" . . .

But there’s a funny thing to remember about feelings.  Feelings come to pass, they don’t come to stay.  (Even when how they “feel” is the ONLY thing a bodybuilder wants to talk about: http://blog.bodybuilding.com/The_Real_XN/2007/03/23/bodybuilders-are-the-most-sensitive-dudes-i-
know/)

So if you keep having a sense that you’re small, you have to remember that sense is NOT actually a feeling.  That sense of “small” is actually coming from your HEAD.  It is a THOUGHT that you are stuck in — THINKING you are small.  And those thoughts bring up feelings, sure.  And like I said, feelings pass — usually relatively quickly.  But thoughts?  Well, THOUGHTS are what stick around.

Keep nurturing a thought, and it gets stronger.  Starve it and neglect a thoght, and it eventually dies out.

You USED to feed thoughts of confidence.  You used to do things and dress in ways that fed your strongest, most heroic thoughts.  

But right now, you’re choosing to feed the thoughts of smallness.  You think those thoughts so intensely that you beging to BELIEVE your small — thoughts so strong you swear you can “feel” it.

Soon, you believe it: “CRAP!” you think.  “I AM SO SMALL THESE DAYS . . . !”

And then you start to compensate.

You start wearing baggy clothes.  You start debating heavy drugs.  You spend tons of money oon supplements — WAY past your budget.  You lift poundages that not only leave you open to get hurt, they aren’t putting you ahead . . .

But all through all these things you just KEEP FEELING SMALL.  All these compansations are just feeding those thoughts.  You think you are small, you choose loose clothes, and this REMINDS YOUR BRAIN ALL DAY that you think you are small . . . like, how can you abandon a thought if you are WEARING a constant reminder of it?

Changing thoughts SEEMS hard, but it is actually as easy as changing clothes . . . which in THIS case may be the start ot the process.

This is a thought plaguing you, though.  It is NOT a “feeling”.  

YOU CAN NOT CONTROL FEELINGS.  But you CAN CONTROL THOUGHTS.

You ave a choice where you put your energies . . . you have a choice what you focus on, and where you put your attention.

Put your attention on all the things that remind you of being small, and sure enough, you will think small thoughts most of your day.  

Put your attention on things that make you think BIG, and soon you will be back to believing you are of INCREDIBLE size and quality.

No one can TELL you you are big.  Big is INSIDE.  Big is not a set of feelings . . . it is a set of thoughts and beliefs.  Big is something bodybuilders DO, not necessarily always something we ARE.  It is something you think, not always something you see.  Big is something you BELIEVE.

And, via bodybuilding, your body is a way of EXPRESSING those big beliefs.  

What was it that made you think big in the past?  What brings your big OUT to the world to witness?

Was it the pump in your pecs after a heavy bench?

Was it when you wear that one killer tank that fits just oh-so-right?

Is it when you advance in strength at the gym, and write down a BIGGER number in your log?

Is it when you dream, about your big future?  Dreams are just big thoughts about the big stuff that hasn’t yet happened . . . do dreams of mass and powerful strength in the future bring your big out?

WHAT BRINGS YOUR BIG OUT?  What thoughts are big for you?

And then, once you recall those big thoughts, now go relocate the BEHAVIORS that encourage those thoughts.

Bodybuilding is not a sport of thinking.  Bodybuilding is also not a sport of “feeling”.  Bodybuilding is a sport of DOING.  it is not just enought o have big thoughts . . . you also have to ENCOURAGE those big thoughts in your behavior . . .

Wearing baggy clothes encourages SMALL thoughts.  Those thoughts bum you out.  That low feeling is a FEELING.  And it would go away . . . except you keep getting reminded of small thoughts because of what you’re wearing . . . . those reminders then keep you THINKING about small . . . and then you get that low feeling . . . and it would pass EXCEPT for the fact that you’re still in those clothes . . .

And on and on.

See the vicious cycle?

It is NOT your feelings that are the problem.  Those feelings would just as easily go away quickly.    VERY QUICKLY.  Then be gone . . .

The problem is your THOUGHTS.  You are NOT doing enough to REMIND YOURSELF TO THINK BIG.  And you are doing TOO MUCH THAT MAKES YOU THINK SMALL.  Your thoughts are trapping you the maze . . .

Start picking things to do that bring back those big thoughts.

But it is ABOUT THE DOING.  Like even now — DON’T JUST SIT HERE READING AND THINKIN!  Get your butt up!  GO DO THINGS THAT MAKE YOU THINK BIG!

Go lift something!

Go change clothes!

Go hit poses!

GO DO THE STUFF THAT REMINDS YOU OF THE BIG INSIDE!

And then that big on the inside will come outside . . .

And you’ll feel definitely feel that.

"Natural bodybuilding" is done for.  It’s FINISHED folks.  Over.  Pack it up.

"Natural bodybuilding" doesn’t stand a chance.   Neither does "drug free" bodybuilding for that matter.

And I for one am RIGHT THERE to see it go, tossing out the bon voyage confetti and HAPPY to see it set sail.  LATER!  Good-bye!  Asta asta asta, baby!  No more "natural bodybuilding"!  HOORAY!

And while we’re at it, let’s toss "enhanced", "juiced" and "Clean" on the bonfire as well, shall we?

Time to face reality, people: the SPORT ain’t going anywhere, but the TERMS we use are old, clunky relics from a by-gone agenda that, quiote frankly is meaningless.  This  CLASSIFICATION system we currently use is broken, meaningless and FOOLISH to continue employing.  It is a farce of reasoning, a denial of logic, and the FURTHEST THING from academically substantiated.

Bodybuilders so OFTEN toss out their science-horny reasoning, and claim that solid research and logical study is our backbone.  We are SO proud of our smarter-than-thou science, and are VERY quick to demand back-up references and PROOF of every new idea out there.  

Yet meanwhile, in spite of being SO profoundly horny for science, science, SCIENCE! we are still meanwhile using a classification system for defining “natural” that is about as flawed as they come.  It is the LEAST scientific thing we have — yet we use it VERY AGGRESSIVELY!

No academic authority worth their salt would take the term “natural bodybuilding” as a SERIOUS classification.  It would mush like play-doh under scrutiny of definition.  

Like I said, “natural bodybuilding” on the endangered species list.

And I say: GOOD RIDDANCE!

When you look at classification systems, the BEST and most accurate systems are usually ones are not judgemental.  The BEST systems of classification to not IMPLY anything beyond category.

An alphabetical classification does not favor the letter "M" as more "ideal" than the letter "V".  

The word "heterosexual" does not by itself imply a "correctness" over the word "homosexual."  

The scientific classification of "feline" does not claim to be "anti-canine."

So, understand that the term "natural" is impotent and useless.  It is a relic from a time frame and an attitude that does not always apply to today’s athletes.  It is based more int political righteousness than in clear, concise reasoning.

It saddens me to see the term "natural" used so aggresively by those who simultaneously put themselves out there as leaders in the sport.  I myself slip up and use the word "natural" from time to time — not because I believe in it, but out of force of habit.  Meaning that it is HARD to change our language.  New terminology ALWAYS causes static.  Yet it is the LEADERS who will make the most profound impact in correcting this miscatagroization.  Or rather, I should call it a NON categorization . . . if "natural" can mean almost anything to anyone, based solely on the whims of what they WANT it to mean, then therefore "natural" actually means nothing.

"Natural" often ONLY means they "passed a drug test."  Not that that test was accurate, or that it was even conducted perfectly.

"Drug free" does not address a lot of the "steroid like supplements" currently out there on the market.

"Clean" . . . well that is just a flat out UGLY way to describe something.  

And besides, sometimes of these bodybuilders who use these terms — "natural", "drug free", "clean" (ugh!), etc. — are athletes who can not actually be considered to have done it "ONLY by the means integral to their innate human ability."  

When you classify it THAT way, things shift a little . . .

"Integral" bodybuilding is pursuing practices that are within the realm of your human capacities, or which reasonably mimic those capacities.  In other words, if you could (in theory) kill it, pick it, cook it and eat it, then it falls within the realm of INTEGRAL bodybuilding.

All the -drol supplements, and the andros and other similar hormone products are NOT things you could INGEST by YOUR OWN HUMAN CAPACITIES.  there is nothing you could pick, kill or eat that would supply these substances.  It is ANCILLARY to your abilities.

"Ancillary" bodybuilding is pursuing practices that fall OUTSIDE of your human capacities.  This not only includes supplements described above, but also steroids and growth and all the other thinggs you could not technically "find, kill and eat" all by yourself.

Things like SYNTHETIC vitamin C are still considered integral.  Even though it is manufactured in a factory, the substance "vitamin C" is still within your INTEGRAL abilities to consume.  So the source does NOT dictate whether it is integral or ancillary.

This therefore covers things like the aminos (glutamine, taurine, creatine, etc.) that people supplement.  Although the "powder form" is made by a factory, the "ability to consume" these substances is still within your human ability.  Likewise with other substances such as caffeine, tryptophan and even the improperly maligned ephedra.  If it can be consumed as a food source then it falls within the bounds of "integral" to your innate ability.

All told, the whole idea that "natural is how you define it" is finally going extinct.  SLOWLY.  The "natural" bodybuilder is is becoming a relic — the terminology is an endangered species.  Too mired in morality, politics and personal preference, it no longer means anything substantial.

Hence newer, more understandable criteria like "integral" versus "ancillary."  

The leagues, however, will take time to catch up and catch on.  Leagues move slow, and are operating on a judicial and business model established a few decades ago.  In short, leagues can NOT be reasonably seen as the definers — or DEFENDERS — of these terms.  Do NOT look to leagues for any clear understanding of what it means to be natural . . . because the term "natural" is itself undecipherable.

As a bodybuilder, we all make the choice of whether to use ancillary methods, or stick with our integral methods.  The ethical dilemma can be compared to taking Viagara.  If a man takes Viagara to have sex, iis the sex now considered "unnatural"?  Of course not.  However, the man DID use an ancillary method to HAVE that sex.  This was his choice.  

Whatever morality or authenticity one prescribes to these methos remains their own.  The fact of the matter is that there are two CLEAR categories.  All these sub-terms — "Natural", "Clean", "Drug Free", "Juiced," "Augmented", etc. — they all imply IMBALANCE.  They imply heirarchy (upper, lower), morality (good, bad), ethics (better, worse), politics (ours, theirs), and a number of other perspectives that are NOT based on clear classification.  

"Natural" is often politicized, and IMPLIES one is "anti-steroids."

"Enhanced" implies that these users of pharmeceuticals are "better" than others.

"Clean" implies others are "dirty."

The terms we currently use IMPLY a lot, but SAY very little.  Which is why a departure from these terms is necessary ON THE GRASS ROOTS LEVEL.  Just by YOURSELF you must be more selective in how you categorize your bodybuilding.  Use a NEUTRAL term, yet a DESCRIPTIVE one.

The  terms "integral" and "ancillary" can be used OUT of context, and their MEANING remains understandable.  Of course these meanings are not yet COMMON — all new language takes time to catch on — but they are at least EASY to understand, and therefore QUICKLY usable.  

Perhaps we can all "begin being leaders" and begin changing our own language.  Just you — as an individual.  Start speaking and classifying things CLEARLY.  Start making your OWN choice to clear up confusion.  It won’t cost you anything.  We use the same amount of breath to say these words.  Within a few weeks you may even become completely accustomed to saying these new terms.  Sure, we may have to stop and occasionally EXPLAIN these terms to people, but that need to stop and explain will fade sooner than you think.

Change language and you change understanding.  Change understanding and you change people.  Change people and you change society.  Change society and you can change the world.

Even if it is only the world of bodybuilding.

Be it ancillary OR the integral.

I intend to be 270 lbs at about, oh, 8% body fat in no time.  I figure my chest will measure around 62 inches, my arms clock in at 22, and my quads?  Well no less than 34 inches.  All the while, my waist will remain no more than 32 inches.  Maybe 33.

That’s the ultimate goal.

Seriously.

Now if you’ve read this blog’s past articles you’ll know that I have never used steroids, nor ever intend to.  I am what is called an "integral athlete", as opposed to the "ancillary athlete", which is a dude who uses drugs or other enhancements to reach their goal.  (Check out the Big Is Inside entry "Don’t call me natural any more" from May 2, 2007 at http://blog.bodybuilding.com/The_Real_XN/2007/05/02/do-not-call-me-natural-anymore/)

So, if I am not gonna use drugs, this goal is WAY out of my reach right?

Nope.

Gonna make it.

In fact, let’s up the ante to a weight of 285.  See, I forgot to mention my calves will be 21 inches and my neck will be EASILY 23.

THAT I think I can hit.

No problem.

Or at least THAT is what I HOLD IN MY HEAD.  That is an image I cling to as I progress.  FREAKISH size.  OUTRAGEOUS proportion.  INCREDIBLE shape!

It is all stored neatly in my head.  

Now, for people to get a glimpse inside my head can typically be, well, a little disturbing.  But once you move aside the stacks of newspaper get past the file ccabinets cluttering up my skull, on the back of my mind wall posted next to some artwork are the images of my dream body.  

Yes, hanging in snapshots inside my brain are pictures of my physique at 307 pounds.  My chest is a bulging 64 inches, and my arms are 24 inch vice grips.  And yes — that is MY face pasted on top of the neck.

Now don’t get me wrong.  I LOVE WHAT I ALREADY GOT!  And love what I am doing with it.  Wouldn’t trade it for the world.  So understand that these visions in my are FANTASY goals.  They are not being held because I am trying to get AWAY from what I have.  They are held so that I can to keep a DIRECTION to where I will go.

I recently got a provocative email EXACTLY on this topic from a user shose handle is “tryingto”.  He wrote:

“Christian,
I wanted to ask you a question between the difference a natural bodybuilder like yourself and the more “chemically enhanced” bodybuilders. It seems, from the profiles I’ve seen on here, that the natural bodybuilder isn’t so much concerned with size as they are with being ripped and cut. I’ve read some stats where some natural bodybuilders have 45 or even 46 inch chest and some biceps that measure under 18 inches. Is this typical? I’m sure bodybuilders like Ronnie Coleman and Lee Priest HAVE to be something un-natural to their bodies–I even wonder how safe it is for them!”

In other words, even observers know that I would need to hop on steroids in order to get the dimensions I dream about.  

But, yeah I understands that.  I get it.  I won’t reach my goal of 317 pounds at 7.2% bodyfat unless I use steroids.  

But bid deal?  So what?  Does it mean I shoudl therefore NOT keep my dream of 27 inch arms and 39 inch quads?  Of course not.

You must understand: THESE GOALS I HOLD ARE NOT BASED ON THE IMMEDIATE MOMENT.  They are not “MUST HAVE” goals.  To even call them “goals” is a little misleading . . . they are more like GUIDES.  And they are ONLY held inside my head.  These visions are there to shape the DIRECTION of my goals.  

And yes, they are based on my fantasies . . . they represent where I want to go if I HAD NO OBSTACLES.  And when I train and diet, I want to behave as if my power was UNLIMITED.  To go into bodybuilding assumine “I’ll never get 23 inch calves” or “my chest will NEVER measure 67 inches” would keep me too tame.  I want to REACH BIG!  So I hold onto these fantasies, and let them INFORM my goals.

This might be news to tryingto — that a guy who isn’t huge might cling to huge images.  But I think it does happen.  Even with us guys who never get freakish proportions and stay integral (aka “natural”); we too hold WILD proportions in our fantasies.

Yet I think what happens is a lot of guys HIDE their fantasies.  A lot of integrals take the moral label “integral,” and then maybe feel some sort of social pressure to polarize themself with a certain mindset.  A lot of integral athletes even hide the fact that they want the kind of muscle typically possessed by guys on steroids.  NOT ALL NATURALS DO THIS (so PLEASE spare me the argument emails!).  But I certainly see a LOT of guys cupboard away their visions of freakish proportions in the name of upholding some sort of pseudo-political “natural stance”.  I think THIS is what tryingto was noticing in his letter to me.

I think many bodybuilders often misuse their fantasies by IGNORING THEM.  That’s right.  They literally MISUSE their ability to fantasize, to imagine and to hope.  

Look, just because you are not going to go on steroids does NOT mean you are not allowed to fantasize about proportions that are usually the domain of steroids — or beyond for that matter!  

In fact, the dream of the 337 pound physique PRE DATES steroids.  For millenia (literally) men would dream of EXCESSIVE proportions as a representative of their prowess, power and drive.  Even sculpture in ancient Egypt that are over 4,000 years old often depict body proportions that are EXAGGERATED.  Dreaming of the freakish physique ain’t nothing new.  And it is fair-game for EVERY athlete.

A problem lies in how a lot of people silently think that in order to be a “true natural” (oh, how my stomach curdles at THAT political term) they must downplay their desire for these exagerated forms.  It seems a lot of bodybuilders imply (either accidentally or intentionally) that to try to be freakish in size you are “almost “betraying” the “natural cause”.  (Ewww . . . a “cause”?!  What a bunch of pseudo righteous GARBAGE, huh?)

So, I WONDER how many guys who are NOT on steroids are LIMITING THEIR PROGRESS by abandoning their WILD fantasies.  In the name of being a “good, sensible, natural athlete” are a lot of guys not letting their MINDS run wild?  

Big bodies, huge muscles and freakish proportions are NOT THE SOLE DOMAIN OF THOSE WHO USE STEROIDS!  Excitement for freakish proportions is NOT the same as steroid-friendly mentality.  And just because sometimes our fantasies might slightly resemble guys who use steroids does NOT mean we should abandon those fantasies.

Yet a lot of integral athletes do abandon their fantasies.  They start claiming they never dreamed big.  They often wiull even equate the desire for ultra big muscle with the “weak mindsets” of steroid users (an UNFAIR description to say the least).

And so, yes tryingto, we get a breed of natural bodybuilders who don’s always shoot for as far as they COULD.  

Instead of natural bodybuilders, many of these guys should be called “tame” bodybuilders.

Or “obedient” bodybuilders.

Or “bland” bodybuilders.  Or how about just “bodyblanders” — guys whose bodeis are always just shy of exciting and inspiring, but instead remain BLAND and without signs of ever having contained an imagination.

Meanwhile, I occasionally see bodybuilderswho built VERY impressive mass BECAUSE they follow the lead of their fantasies.  You see this a lot in younger bodybuiders, whose heads have not yet been pumped full of doubt.  Young guys have not yet been exposed to the false belief: “Sorry kid, freakish fantasies are ONLY for dudes who are using steroids.  Keep SENSIBLE.  Do NOT try for anything outlandish.  A TRUE natural bodybuilder ignores wild proportions . . . ”

And slowly, the young natural athletes fantasies get dampened, diminished, and even sometimes snuffed.  SOME fellow competitors whom I have asked if they want to be freakish look at me like I just asked them if they had ever held a desire to murder their own mother!  They are nearly OFFENDED by the idea of holding such fantasies.

Meanwhile, our fantasies are are actually very useful tools.  ESPECIALLY if for those of us who wish to remain natural/integral in our methods.  

Our fantasies create direction.

Our fantasies provide motivation.

Our fantasies help us understand our desires.

Our fantasies keep us excited.

And, very importnatly, our fantasies KEEP US CONNECTED TO OTHERS.

Not every one shares the same goals.  Yet many people’s fantasies are very similar.  This helps us bond as bodybuilders — or in ANY community.  Why would I hide that I dream of 28 inch arms, and a 69 inch chest?  Why would I ever hide that I want to be 364 pounds at 6.4% body fat with a 33 inch waist?  If I did not put THIS out there — right along side all my NATURAL WORK — how else would I find fellow athletes who SHARE my passion?

These visions are not in my mind because I think i can get them.  No — they are there because they keep me excited, and dreaming BIG!  

It’s kind of like Superman, or the Incredible Hulk, or Hercules, or Mighty Mouse (hey — to each their own, right?)  A lot of us cling to fantasies of being LIKE these characters — either in strength, size or ability or all of their characteristics.

Yet at the same time that we idolize these figures, we KNOW that we will never TRULY be as strong as superman, or as massive as the Hulk, or, um, a . . . um . . . rodent . . . like Mighty Mouse . . . okay, but you GET what I am saying here.

These visions are both informed by mythology, as well as are the basis of new mythology.  (And YES — bodybuilding DOES have it’s own spin on mythology.)  We hold these impossible-to-achieve fantasies and myths as a way of keeping our bearings.  These fantasies help us always point in a specific direction.  They keep us on track should wefalter.  And they make us get excited for our work. Even thought hey are impossible to achieve, they are CRUCIAL for progress.

Bears repeating:

FANTASIES IN BODYBUILDING ARE CRUCIAL FOR PROGRESS, ESSENTIAL FOR SETTING GOALS, AND VITAL FOR KEEPING US ON TRACK WITH OUR GOALS.  

We must not try to BECOME our fantasy any more than we should put on a cape an leap off a skyscraper, turn green and lose our temper, or, um, be a mouse.

So, you can understand why I am aiming for 389 pounds at 5.8% body fat.  And you can see why when I train I try to get 29 inch arms or a 72 inch chest.  

I do NOT hold these fantasies because I am trying to make them REALITY.  I do not hold these fantasies because I want to BECOME them.  I do not hold these fantasies because I think they will all become true.

I hold these fantasies because they help me set lofty goals.

I hold these wild fantasies because they make me excited for the process.

I hold these crazy fantasies because they help maintain fun and play in my bodybuilding — keeping it fresh and even silly.

I hold these intense fantasies because they contain a BIG vision of just how powerful I am capable of FEELING.

Regardless of whether I will ever actually BE them.

These fantasies are PART of the Big that is INSIDE of me.  

And if I want to bring that big to the OUTSIDE, well, I better not abandon any big that is INSIDE.  

Otherwise, how else will I ever achieve my 32 inch guns?

How to get an impressive "teardrop" shape to the quads . . . how to make that happen . . . ?

I have mulled this one over for over a week now.  I am trying to wrap my brain around it, actually.  It’s like ANY "spot development."  I have been asked for specific arm routines, specific adb routines, specific jaw muscle routines (see, I can talk a lot, so people want to know just HOW I developed a yapper that just NEVER seems to fatique . . . I tell ‘em "that’s nuthin’ — you should see my BLOGS go on and on . . . )

See, I HAVE to admit something: I HAVE NO CLUE WHAT TO DO FOR A SPECIFIC BODY PART.  

Routine?  

You want a really hard hamstring ROUTINE?  

A killer calf routine

A monstrous bicep blitz ROUTINE?

Heck — the only routines I know involve 60 to 90 second of cued music and posing . . .

But I want to GET you guys SOMETHING.  I want to ANSER all your questions about lat width routines and rear delt routines and left shin routines and . . . well you get it.  I WANT TO BE USEFUL.

And it all came to a head with ONE SPECIFIC REQUEST FOR A TEARDROP SHAPED QUAD.  It came from a mamber whose handle is iBswole:
“hey man - do you have any tips on developing the tear drop muscle? I know the quads grow as a whole but mine are severely lacking. I’ve recenlty encorporated vince goronda frog squats on the hack squat machine - on my toes heels together etc. Would appreciate the advice thanx. ”

Wait — Vinnie Gondola who?  Toes in ballerina position numer six?  Wait — DID I MISS SOMETHING?  Clearly iBswole has done his homework — and done it well.  But I PANICKED!  Here I am with something he wants help with, and he is running circles around me!  

JUST WHO THE HELL IS THE COMEPTITIVE BODYBUILDER SUPPOSED TO BE HERE, ANYWAY?!  I have no ADVICE?  I have no pre-written ROUTINE for the mighty teardrop quad?  WHAT GIVES?  WHO THE HECK AM I SUPPOSED TO BE?!?!?  

And my world comes crashing in around me . . . I am a sham . . . I am a farce . . . I am a charletain . . .

No — wait a sec.  I am an athlete.  That’s all.  

Not a fake.  

Not a goon.

Not a quack.

Just an athlete.  A plain old bodybuilding athlete.

See, I am not just a bodybuilder, I am a SPECIFIC KIND of bodybuilder: one who COMPETES.  As such, my “sport” of bodybuilding is NOT about how my body looks.

“Wait, wait, wait,” you must be thinking, “Now just HOLD ON A SECOND!  XN, are you trying to tell us that BODYBUILDING IS NOT ABOUT HOW YOU LOOK?!  Are you freakin’ NUTS?”

Well, yes of COURSE I am nuts.  But that is NOT why I am saying what I am saying.  

The SPORT of competitive bodybuilding is about PRESENTING A PHYSIQUE AESTHETIC.  As far as the competition is concerned, it is NOT about how big you are — it is about HOW WELL YOU PRESENT A CONCEPT OF DENSITY.  It is NOT about how lean you are — it is about HOW WELL YOU PRESENT A CONCEPT of VASCULARITY.  It is NOT about how you “look.”  It is about how you PRESENT an aesthetic.

So, a GOOD bodybuilding athlete is really a good PRESENTER of a physique NO MATTER WHAT THAT PHYSIQUE IS ALL ABOUT.

Now, CERTAINLY if you have a lot of mass and sharp cuts, this enhances your job of presentation.  But in the end, the skills I focus on are the skills of solid presentation.  And so THIS becomes my focus in the gym, out of the gym, and with ALL my training.  

For me, this is not about image.  This is about athletics.  And as such there is a mandate I follow with my training.  I approach all my work with ONE MAJOR DIRECTIVE:

“HOW CAN I IMPROVE MY PRESENTATION?”

I do NOT focus on “how does this or that part of me look right now.”  I TRAIN FOR A SPORT, and not for a “look”.  

Then, my body develops accordingly.

Kind of like how gymnasts often have incredible shoulders.

Or how swimmers have great backs.

Or how sprinters will have thick quads.

Or how wrestlers will have sturdy abs.

If an athlete focuses their training on overall ATHLETIC PERFORMANCE in their sport, the BODY WILL FOLLOW SUIT and assume a shape appropriate to that sport.

So, my training is focused on “game day.”  It is focused on presenting.  So, therefore, my training “routines” are perhaps very different from what a guy or gal might do to “get a look.”  I have to worry about performance and ability and skill — not just mass and cuts.  I have to focus all my training tactics on whatever will help me excel in the sport of physique presentation . . .

What this all means is, in order to train as a bodybuilding ATHLETE, I am obliged to incporporate MANY tactics beyond weights rooutines . . .

For example, to present well, a bodybuilder needs to be limber and flexible.  So, I include training sessions that are ENTIRELY STRETCHING.  Long, methodical, focused sessions — 30 to 45 minutes 4 to 7 times a week — where ALL I DO IS STRETCH MY MUSCLES.

I stretch like this because flexibility is a skill I need in my contests.

But there is a BONUS BENEFIT.  Muscles that are stretched properly can expand and contract more thoroughly.  This avails them to more atrophy — and thus “better” growth.  Now, I DO NOT stretch for the benefit of mass building.  But the stretching ENHANCES my mass building.

See what I mean?  I train FOR MY SPORT, and that sport causes my body to assume a shape.

What else . . . what else . . .

Ah yes — Stability.  To present well, you need stability and balance — control.  One of the ways I tyrain stability is to incorporate Pilates.  I will go 2 to 6 weeks of reformer Pilates, 1 or 2 times per week.  Meanwhile, year-round I willdo core-centric floor Pilates work INSTEAD of traditional “abs training”.

Now, I am doing this work FOR STABILITY — I am doing this for my CONTEST.  But there is an added benefit of a tight abdominal structure.  Likewise, my core stability allows me TO SQUAT MORE SAFELY, AND HEAVIER, thus producing BIGGER LEGS.

That’s right — CORE STRENGTH IS CRUCIAL FOR MY LEG DEVELOPMENT.  STRONG CORE, BIG LEGS.  It is very simple.  BUT I DO THIS PILATES WORK FOR OVERALL STABILITY, not because I want a specific “look” to my legs.  

Likewise, this core stability enhances my bench, my overhead delt presses, my back training (DEADLIFTS!!!)

ALL KINDS OF GROWTH GETS ENCOURAGED THROUGH PILATES!  But by doing Pilatees I am NOT focusing on this growth benefit — I AM FOCUSED ON MY “GAME” — I am focused on what it takes to PRESENT well.

And presenting well in the sport of bodybuilding also relies on FOCUS and MIND-BODY-BREATHING SYNCHRONIZATION.  For this I incorporate Kripalu Yoga.  NOT power yoga.  NOT this westernized “do this like this”, and “here si the RIGHT WAY and WRONG way” style of yoga.  But yoga that is more meditative, and focused on the synergy of breathe and body.  It is challenging my body in a different way — to become more synchronous in it;s movement.  To be more focused, yet less “clenched”.  To “FEEL” my way through movement as opposed to “WILL” my way through movement.

ALL of these aspects help my posing.  So I do yoga for the posing.

YET, I also gain a better sense of balance.  And also a keener awareness of how to “mentally locate” a muscle or movement.  This helps TREMENDOUSLY with form in the gym.  My mind is sharper towards concentrating a specific muscle in a lift.  This lets me HIT THOSE SPECIFIC and SMALLER muscles with more accuracy.

Now although I get a HUGE gym benefit, and my smaller muscles benefit, I nonetheless DO NOT DO YOGA FOR THE MASS BUILDING AND SCULPTING BENEFIT.  SDure, I GET that benefit, but my focus was the skills of presentation.

I focus on my game.

And on and aon.

I develop ALL my training BASED ON MY SPORT.  Not based on causing a look.  

By focusing training on my sport — on bodybuilding — on the ATHLETIC aspects of physique presentation — I engage practices that transform my body.  I do not focus on the transformation, but on the SPORT.  I am an ATHLETE, not an IMAGE.  

And there are MANY OTHER practices I need in my sport.  All sorts of things BEYOND the weight room.  Some of these training practices you’d expect, yet others at first seem almost WEIRD for a bodybuilder to consider part of their “training” . . .  

Running stairs (I mean outdoors in an ACTUAL stadium — which for me locally means Boston University or Harvard).  

Frisbee (you’d be surprised what this does for grip control).  

Riding my bicycle on ERRANDS (not riding for long distances, but the stop-and-go aspect is VERY akin to the stop and go of a contest, and develops leg control and stability).  

Meditation (practicing letting go does wonders for the competitive focus).  

Posing (although it LOOKS like practice, it helps bring more muscle control awareness in the gym — and is a bit of a cardio workout).  

On and on.

My training is ALWAYS focused on game day.  There are LOTS of things I need to worry about.  But by letting the sport guide me, my body ironically “falls into shape.”

This is a VERY different mentality to the “image” building version of bodybuilding.  The mroe popular version of the sport asks us to focus efforts on specific muscles — emphasizing language like “targeting” and “isolating”.  And although this is CLEARLY the more popular way bodybuilding is pursued — as a means of building a specific image — it is very different from competitive bodybuilding.

Kind of like a football player in the gym.  They will be building their power and burst strength with the weights, and NOT be sconcerned DIRECTLY with the look or appearance.  BUT they might grow a thick back, or wide delts, or meaty arms . . . BUT BUILDING SPECIFIC MUSCLES IS NOT THE FOCUS OF THE TRAINING.

So too for me.

Now,  to be FRANK here, yes of COURSE I DO techincally emphasize specific bodyparts in my weight training.  I am NOT saying that I do not.  I will maybe switch out exercises for my arms, or adjust rest times with my back, or play around with jont stength on my chest . . . but nothing too too innovative or unique.  There are no miracle tactics I employ that you can’t already read about in a million places.  

In short, i have no specialized “routines.”  What makes my training look different is not what I do in the gym, but rather the OVERALL RESUME OF MY TRAINING.  What makes my body assume specific shapes is the result of EVERYTHING I DO IN COMBINATION, rather than about the weights.

That bears repeating and reiteration:

Developing and enhancing specific parts of my body CAN NOT BE DONE VIA WEIGHTS ALONE.  Specific enhancements of muscles relies on the WHOLE COMPLEX SYSTEM of veried training practices.  

And ALL these training practices are focused and derived from the needs I have in my SPORT OF BODYBULDING; needs I have in PRESENTING A PHYSIQUE.

Not needs I have for “how I want to look.”

And all this is said in terms of MY BODY.  ME.  Others might have found different.  This is just how I have progressed.  Lots of variety, and ALWAYS a training focus on the sport I play, not on the look I want.

Now, maybe I am doing this ALL WRONG.

Maybe I should develop specific, intensive routines; TACTICS for each specific body part.

But in truth, I have none.  No back training.  No foraerm blitz.  No upper pec onslaught.

No teardrop theory . . .

So, sorry iBswole.  And apologies to all you awesome folks who have asked me for specific bodybpart routines.  I got no magic.  My weight training looks like YOUR weight training.  The only thing that is different is the OVERALL CONTENT of my training.  It is focused on a sport, not on a look.

And THAT is another reason I so often encourage people to take up bodybuilding as a COMPETITIVE sport.  What you need to do to train for "the game" ends up developing aspects of your body for which you might have previously stagnated.  Being an athlete gets you more development than being an image.

As such, looks like the only specific routine I have is for my typing fingers . . .

And, of course, for my tireless jaw muscles.  Which THANKFULLY were just given a rest.

Want to be a leader in the sport of bodybuilding?  Here’s the secret.

My last post prior to this one was about the new guys (and gals — remember, I’m from Boston where both men AND women are called "you guys").  So I guess this one is about the old guys.  Well, not OLD, but the ones who are in the game.  

And also the ones who want to get into the game . . . which might be you . . .

This is about all you BIG dreamers.  All you guys (there it is again) who want to be the next BIG bodybuilding and physique AUTHORITY.  You just KNOW in your BONES you got what it takes to ROCK the #1 game . . . And now you think you’re ready (and willing).  You want to ascend to becoming the next #1, video-having, article-spouting, fan-base-building, benchmark-creating, hero-worshiped ultra authority.  You might even think you deserve such authority.  And, in fact, you might even be correct.

So how do I GET THERE?

Well, let’s face it: there are LOTS of those who claim authority in bodybuilding.  Authorities in physiology.  Authorities on diet.  Authorities on training.  Authorities on competing . . .

And the Authorities will ALL tell you — the way authorities ALWAYS do — that THEIR way is THE way to get the authority.  Any authority in  bodybuilding will claim that THEIR OWN method of practice, their education, and their experience is THE BEST way to go . . . otherwise, they wouldn’t even BE the authority.  

Right?

And if you were an authority in the sport, that would imply that you are ALSO a leader in the sport.

Right . . . ?  

Well, maybe not . . .

See, authority relies on being #1 in some way.  And there is only so many #1’s.  (In fact, pulling out my calculator here, there is only one #1 in each category, last I did the math.)  So there’s only a FINITE amount of authority.  Not everyone gets some.  If YOU have authority, the other guy doesn’t.

When it comes to authority, some will end up having too much, others just enough, and still others won’t be given quite enough.  There will be inevitable scarsity.  We will run out of authority before we make more to accomodate those who deserve or take it.  There’s only a limited amount of “authority” to go around.  Only so many “#1 bodybuilding So-And-So’s”  

To focus on becoming an authority, you also have to compete and compete and compete with those trying to get some of that limited amount.  SO MUCH energy is spent trying to get a name for yourself.  

Meanwhile, leadership is limitless. Leadership is infinite.  There is no scarcity.  LOTS to go around with leadership.  If you want to be a leader, you can just dig right in, and get more than your fair share.  No need to compete — only the desire to lead.

Authority requires you play THEIR game.  LOTS of learning and work involved.  

Leadership only requires an understanding of your own game, and how it relates to the games of those you lead.  You already HAVE all your learning there.

Leadership is intimate.  It is personal.  It is based on what you already know and do.  

Yet, authority remains distant, avoiding intimacy.  Authority is removed.  Authority is foreign to those it commands.

Leadership does not require approval, only agreement.  Authority does not require agreement, only approval.  

Authority tells.  Leaders teach.

Authority most defend itself, closing off.  Leadership must open itself, defending others.

Authorities are focused on their own power.  Leaders are focused on the power of others.

Authority is claimed by placing demand.  Leadership is claimed by offering example.

Authorities defend their thoughts.  Leaders explain their ideas.

Authority seeks to limit the boundaries of other’s power.  Leadership requires the expansion of other’s power.

Authority has built into it a sense of scarcity.  Yet Leadership has built into it a sense of abundance.

More is found for you if you focus on being a great leader, than if you focus on being a #1 authority.  

The two need not be seperate.  Authorities can be great leaders.  And many great leaders end up having much authority.  

The balance between the two — and how that balance is achieved — is the JOB of every bodybuilder or physique competitor shooting for the top.  

You WANT the authority of the #1 slot.  But are you also a LEADER?

If you want MORE from your work, look into how your example, your ideas, and your strengths might lead others.  Continue to lead, and you will get more and more.  Authority might come — or it might not.

But you will never be without abundance.  And then you guys (there it is AGAIN!) will ALWAYS be in the game . . .