New Rule 3 To build size you must build strength

Big muscles are metabolically expensive. It takes a lot of energy and effort to build and preserve them. Your body will resist building those big, costly muscles unless it perceives a good reason to do so. That reason is strength. If your muscles need to get bigger to accomplish specific tasks, they'll grow (assuming you give them enough food).

And make no mistake: Muscle growth through increased strength is always your goal in the gym. You aren't in there to "tone" your muscles, which implies that you're just adding a bit more tension to your muscles than they have now. You could do that in a yoga class.

All the good things you want from strength training come from building bigger, stronger, more powerful muscles. Those muscles will help you control your weight (via metabolic processes that I'll explain in Chapter 7). They'll provide protection against injuries. They'll roll back the aging process, giving you a body that performs as well as one twenty years younger. (Alas, they won't prevent shoulder hair, but they could help you hook up with someone who'll shave it off for you.)

The Perfect Man, the Perfect Workout

At the turn of the century, a strongman and bodybuilder named Eugen Sandow became one of the most famous people in the English-speaking world. Even today, a likeness of his muscular physique—he stood about five-foot-eight, weighed 180 pounds, and had a twenty-nine-inch waist—is used on the trophy given to the winner of the Mr. Olympia contest.

The irony is that bodybuilding contests represent the opposite of what Sandow did to build his famous muscles, and what he promoted.

You can see his workouts for yourself on a variety of websites. I went to sandowplus. and downloaded a chapter from Sandow's System of Physical Training, published in 1894. Most of the "heavy-weight exercises" he recommends for advanced athletes involve lifting a weight overhead, with the weight often starting on the floor. He claims to have been able to perform a one-arm snatch—a continuous motion, lifting a dumbbell from floor to overhead—with 186 pounds. But that pales compared to his best-ever "one-handed slow press from the shoulder": If his own book can be trusted, he once pressed 322 pounds with his right arm. (His record for his left arm was a mere 300.)

It's hard to imagine one of today's 300-pound bodybuilders even trying to shoulder-press that much weight, unless he was sitting on a bench with his back fully braced, and using both hands. And yet Sandow, at 180 pounds, standing on the floor, could do it with one hand . . . and no steroids.

Muscle Gaining Revealed

Muscle Gaining Revealed

You’ll learn how to use many different tactics for building those tiny muscles into rippling, huge, strong muscles that will not only impress the ladies heck, it will impress you. Don’t fall for those over the counter powders that you’re supposed to mix into your food, like muscles are going to magically appear overnight. Come on now, let’s get real ok. I’m going to show you the exact processes I used to gain my rippling muscles and then you can follow my system.

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