The Journey

Ya know, if I get asked one more time "how do I get big, fast?"  I think I might slit my own wrists.  If we all could "get big, fast" then, I don’t think this sport would have any meaning any more.  It takes time, patience, and a sense of dedication that is far beyond the reaches of the "get big, quick" quota.

I believe that I have devoted myself to this sport in order to achieve something greater than just a "great overall physique."  There is something more addicting than that.  There is something more challenging and more inspiring then just "looking good, to get some tail."  I find a sense of "self" in this great sport.  Almost like how some people find god.  I found this.

That said, I have come up with an answer that I use frequently nowadays.

Impatient person: How do I get big, quick?

Me: Feed the beast.

If there is one thing I know is that if you don’t feed your muscles with the proper nutrition you will be stuck on the same shitty weight that you were lifting a year ago.  This is the biggest and the most important factor in the lifelong process of lifting.  Most people just don’t want to take that extra step to feed their bodies with the best foods and the right amounts.  After I tell them how often I eat and what I eat I hear replies like:

Impatient Person: That’s too much work.  (or my favorite) I don’t want to give up "X" foods.

**** that.  It’s a damn lot of work.  You end up sacrificing things that you never thought you ever would, but it is all a part of the process.  The process of feeding the beast within you.  The beast that treats each workout like it was their last.  The beast that treats each meal like your very life depended upon you eating.  You must feed the beast.

There are many heated bodybuilding arguments out there upon bodyfat levels, types of cardio, types of training, training splits, volume, and so many more.  I have seen so many debated topics because this sport is so personal and highly individualized.

One of the most debated topics is rep ranges for sets.  Scientifically speaking you can somewhat explain what the rep ranges i.e. 1-3 reps, 4-6 reps, 6-8 reps, 8-12 reps, 13+ reps do, but even then it is so highly individualized that there is no constant standard.  I have done a lot of reading on this subject and it just gets more and more confusing as I go.

Currently, I train with an 8-12 rep range (supposedly the ideal hypertrophy range), but I am testing different rep ranges with myself all time.  I have noticed that on the larger lifts like Deadlift and Squat my endurance is great, but when it comes to lifting heavy my body doesn’t allow me.  So I think for awhile I might train in the 6-8 rep range for all my compound lift sets.

Essentially, I have gotten stronger doing my 20 rep squat set, but my legs have come accustomed to doing a certain weight and when I bump up the weight to something where I am "supposed" to get 8 reps at, I can’t do it because those muscle fibers have really not been tested.

That’s what makes bodybuilding/fitness/powerbuilding so fun.  You’re always changing.  Constantly challenging your body to never plateau and never hit that sticking point where you just remain on the same weight for months.  It is those who are willing to push the envelope of change that will succeed.

As for the debate of rep ranges, I say train in all the rep ranges.  Don’t just stick to 1 range.  If your a powerlifter and like to train in the 1-3 rep range, think about building some endurance and get some 13+ reps in sometimes.  If your a bodybuilder train in all ranges to perfect your physique!  If your an endurance athlete i.e. long distance runner, get some 1-3 rep ranges in for your strength and power!  Don’t limit yourself and above all have fun!

It’s almost like the rest of the week leads up to this day.  That dreaded day, when you know that you’re going to walk out of the gym feeling like you just screwed the pooch.  Sometimes you don’t even walk out of the gym, you crawl.  Each day that gets closer to leg day is a lead up to the epitome of the powerbuilders day.  We moan, scream, jerk, fall.  We’ve done it all on leg day.  Sometimes we even puke.  You give it your all as if every last squat, lunge, or leg press was your last.  I cannot define the high I get from walking out of the gym on leg day.  No other day can I feel more accomplished and so fervent in my resolve to continue on my quest for strength, power, and the true bodybuiler physique.

My quads scream at me the day after leg day as if to say, "what the **** did you just do to me?!"  It is the most masochistic of days.  We love the pain.  It makes us feel so alive and so full of power.  We are reminded why we train so hard, why we push our bodies to the ultimate limit.  I have found sanctuary in this day.  This day of days.  It is the day that tests my true resolve and will.  I will hold the barbell on my shoulders and do what needs to be done.  I will make this day a true testament of my ability to persevere through all obstacles.  I will make my legs machines of fate.

Whether you train legs at the end, beginning, or middle of your week make sure to give it your all.  Don’t be a pansy show person who never trains legs because you want to look good when you take off your shirt.  We get it, you dont care how your legs look.  That’s fine.  Just don’t ever train with me.

Short post.  These are the numbers I want to hit for all my compound movements hopefully by the end of my bulk.  (In terms of 1 rep max)
Overhead Press/Military Press - 150lbs.
Bench Press - 275lbs.
Squat - 350lbs.
Deadlift - 380lbs.

If I stay in the area of 146-148lbs. this would be pretty damn sweet to accomplish.  I’m not going to quit until I do.  Patience and perserverance.

It seems there is quite a bit confusion upon what the difference is between a "military press" and a "shoulder press."  Essentially, they are quite similar, but there are also some major differences.  Firstly, the standing military press is much harder in my opinion because you have to use more stabilizer muscles in your core to keep correct form, where as in a regular shoulder press your back is against a bench that stabilizes you already.  Secondly, there is a tendency to seriously cheat with the shoulder press.  Not bringing the bar all the way down to your chest would be considered cheating because it decreases the range of motion for your deltoids.  I see this a lot.  In fact I saw it today.  You can also cheat with the military press, by turning it into a "push press."  If that is what you are trying to do then, by all means add more weight, but keeping strict form is essential to a military press, whether you do it seated or standing.  I have found that I can do much heavier weights on the regular "should press" because I am already stabilized and I don’t need to think about that.  Since I switched my routine to a regular military press I have see all around strength increases in my core and shoulders.  Thirdly, the shoulder press is seated.  No matter where the bar goes (in front of your head, or in back of your head) it’s always seated with your back against a pad.  A seated military press is one where you have no stabilizing pad in back of you and your just sitting on the end of a bench.  This is pretty difficult too, and NO chance of turning this into a push press at all.

I totally deleted the "shoulder press" from my workout because it was giving me a sense of false gains.  Now I calculate my overhead press according to how much my standing military press is.  Believe me, it’s a lot less, but the gains are out of this world.  I still do dumbbell shoulder presses though because they provide my shoulders with some good variety and stamina.

So next time you are thinking about gaining some size in your deltoids think about the military press either standing or seated.  I see it so rarely done in the gym because it is a compound lift that taxes you quite a bit.  Wow, big surprise there, people not doing the harder lifts…reminds me a lot of leg day…haha.

Took a CNS recovery day yesterday for the first time in awhile.  I feel more ready than ever to plow through some heavy freaking iron today.  Bi’s/Tri’s/Forearms today!!! Yeah!

Bodybuilding is such a hard lifestyle.  Each day is a test of our will.  No matter if your in the gym or outside of the gym your will is tested constantly, by those around you.  You’re offered a beer, or offered to be bought lunch.  Your day job makes you cram down those 2-3 hour meals, eating so fast you almost puke.

It’s got me thinking.  Contemplating how I do things in life.  Since my plunge into this sport I have found a self-awakening.  I may be entirely new to this lifestyle, but the awakening it has given me has put new direction in my life, new purpose.  My day job is boring as shit.  In fact I’m pretty sure I hate it and want to quit.  I work 9:30-6, and when 5:30 hits I get so excited.  This is when I have my pre-workout meal of 3/4 cup oatmeal and an apple.  Something takes hold of me at that point.  My co-workers basically have realized that after I eat my pre-workout meal my mind is gone.  I am not thinking about work anymore.  I am not contemplating the store’s inventory or some bullshit like that.  My mind is on the iron.  I forget to give the correct amount of change to customers at point of sale because I can’t think of anything but the sacrifice I will make that day.

Leg day is the worst.  HAH!  Don’t even talk to me on Leg day.  Don’t even breath in my direction on Leg day.  That is reckoning day for me.  The day that seperates the "fitness" people from the "hardcore."  My leg day is brutal, it takes every ounce of me to get through it.

I’ve had 2 training partners realize that they can’t train with me because my leg day is so hard on them.  It’s ok.  It’s how life goes.  You plow through and you make something of yourself no matter what.

My biggest weakness that I have found so far is that I worry that I haven’t put my all into a workout.  I haven’t gave each rep it’s due.  I haven’t gone balls-to-the-wall with every set.

This is how I stay inspired.  I’m never good enough.  Never lifting enough.  Never weighing enough.  There is no best body.  Pablo Picasso was once asked what his best painting was.  He said "my next one."  Those words are so right.  What is my best lift?  My next one.

This seems like the question people like to ask me nowadays after I tell them how much I weigh.  When all is said and done yes, I don’t weigh that much for a guy.  I’m not going to make excuses about that.  I am trying my hardest to gain lean body mass.  After the weight is discussed the next questions that follow shut them the hell up.  "How much is your flat bench?  How much do you squat?  How much do you deadlift?"  As soon as the answers come out…they are put in their place.  I’m a freaking light guy, but goddammit I am strong.  I work my ass off and eat my ass off to get that weight up.  My bodyweight is very slowly increasing again even though I eat so much.  This is not a bad thing to me.  I like slow progress.  Besides if my bodyweight goes up too fast that’s a sure-fire sign that I gained bodyfat.  I don’t want that.  So I’ll stick with my slow progress.

Ask me how much I weigh again and I’ll tell you I don’t weigh that much.  Let’s make it a better question, "how strong are you?"  I’m goddamn strong.  I’m a beast.  That’s what I am.  Even if I can’t put up 225 on flat bench 12 times.  For my weight, I am strong!  I will get there.  I’m not worried.  I pay my dues.  I respect the iron.  The day will be mine in the end.

(Picture, used from Animalpak.com)
I stood under the barbell today, breathing heavily as I stared into the eyes of 4 45 plates on the bar.  I was thinking…"I’m only 145 lbs. how could this be the weight I’m putting up today?  Is this real?"  I needed 12 reps.  I needed to master this weight to move on to the next weight.  Looking at my image in the mirror in front of me I seemed so small in comparison to the barbell, as if the weights were ready to consume me.  I had to believe that today was the day that 225 was going to go up 12 times.

The first 8 reps pounded out like there was no tomorrow, then…it got excruciating.  I went down for the 9th rep and struggled on the way up a little.  I stopped at the top and took 5 huge breaths.  The image in the mirror seemed to be fading.  I couldn’t let that happen.  I can’t fade to nothingness.  The 10th rep felt like bullets going through my quads and hamstrings.  The ascension was agonizing.  I thought it was all over.  I made it up with the grace of god and stood there with the barbell on my shoulders.  Was there another rep?  Could this be the end?

Then, something came hold of me.  It was the thought of all those that stood in the same power rack under that same barbell doing that same weight.  They must have felt the same way.  Was this the end?  How could I be standing under this weight?  Without even thinking…I descended into the abyss.  As my hamstrings paralleled to the floor I felt my quads giving out…NO!  THIS IS NOT IT!  Every ounce of me lifted, every last person that was under that weight was helping me.  Every last last person who ever struggled with this weight helped me.  I fought with everything I had remembering those that fought even harder than I could ever fight.  This last rep was for you.

There I was.  Standing.  Upright…again.  Stars were emulating around my pupils.  I made it.  11 reps.  1 rep short of victory, but a new record nonetheless.  I loaded the bar back on the power rack, and fell back onto my knees as if kneeling, before the feet of the Squat gods.  Breathing heavily, I spoke to myself, "these are the reps that define us, that shape us."  Whenever you think, that it is the end, it is those that are willing to fight for that last rep that will come through wiping the dust off their hands.  Ready, yet again for that next battle.

No, I don’t cleave people in 2 with a sword or anything.  That’s not what I mean.  It’s a hard life.  Each day we wake up reality slaps us in the face.  "Another day on the grind…" we tell ourselves.  Another day of people trying to tell us how we won’t succeed or how they think we try too hard.  Life is full of these ignorant people.  People who try to deter us from reaching our true dreams.

This is for the warriors who spit in the face of these people.  This is for the ones that might throw up if they eat another boneless, skinless chicken breast, but know they have too.  This is for the ones that put the time in no matter the stakes, no matter the cost.  This is for the ones that put every last bit of themselves in to each and every rep.  This is for the ones that eat every 2-3 hours and NEVER miss a meal.

We are warriors.  We hit the iron with every bit of pride we have left in ourselves.  It is our time to show these people that our lives are worth something.  That with each breath we take there are new challenges, new obstacles that we meet head on.  A warrior never quits, never gives up until the battle is won.  Each plate we add on, each dumbbell we hold, signifies the great challenges that we as warriors must undertake.

I say this from one warrior to another.  Do not ever quit.  Do not ever let those people that think they know more than you, win.  They cannot win.  You are already winning over them, by staying so focused, so committed.  You have the power, they do not.