Eating like a pigeon: There's nothing simpler than the fact that if you are not putting on weight, you just have to eat larger quantities so you can grow more body tissues. That means not only more proteins but also more carbohydrates and even fats. I would like to clear up the myth that you can gain muscle tissue by training alone. It is only possible if you eat enough and then you will gain weight and consequently bigger muscles. Otherwise the weight you lift is irrelevant, but if you are gaining weight then you are both performing and eating in the correct manner. Intensity Intensity: Bodybuilders love to train hard, boast of training hard, and do the impossible, triple drop sets and forced reps, and all sorts of other extremely tiring techniques. The difficulty with this is that although their musculature can recover from this beating in a couple of days their central nervous systems are absolutely poached. The CNS can take over a week or more to recover from this type of repeated attempts to failure training, which makes repeating the workouts with a similar or greater weight just impossible for several weeks or more. Why oh why oh why would anyone want to do this? Your muscles recover from almost any stimulus within 72 hours but if you have stressed the CNS so greatly that it can no longer apply any force then you will become detrained as the CNS recovers. By the time your preparedness is back up to a high level the fitness gain from training has almost completely gone. This works out fine at the start, but this type of training will soon catch up with your body if you don't reduce those loads or you could be forced to start back at those initial load levels. Frequency and total load are the two main factors in successful training for both size and strength! so why should anybody minimise either of them on purpose? Single factor training: Almost everybody in the gym currently train according to single factor training theory, or the principle of super compensation, where as only about 5% of strength athletes train like this and they all happen to all be bodybuilders. I realize that the majority of people don't even know what dual factor theory is, so let me try and explain what it is. Firstly single factor theory deals with fitness and fatigue as existing to the exclusion of each other. The best example being that if you are tired with sore muscles post training, then you should completely recover before beginning to train again. This is called super compensation theory, which states that fitness is begins to decrease at this point and then will gradually rise back to its initial point just before you begin your next work out. Training should then take on a slightly increased weight load which pushes your fitness up a level. And so on. Dual factor theory views fatigue, fitness and preparedness as being different factors but not exclusive to one another. Your long-term ability is fitness and it changes on a gentle curve and does not relate to fatigue. Your immediate ability is preparedness being what you can do in the present although not influenced by fatigue. Dual factor theory states that you are able to train until extreme fatigue and even under the condition of negative preparedness but still able to see improvements in fitness on the long term. To put it another way it's not that you can't recover between workouts, YOU SHOULDN'T. Macronutrient fascism: "Carbs suck", "Eating fats will make you fat" and "Just eat protein if you want to build muscle". No, no, no...We require all three in some form or other. Each person may differ in the needs of each one and depending on personal objectives, but to completely cut out one of the macronutrients from our diet is just madness. Different mixes of macronutrients produce different results and by taking away one from the equation you just won't achieve anything. I would personally start off with an isocaloric diet which is a great method to obtain both health and strength. Lifestyle what lifestyle?: So if you are the type of bodybuilder who does biceps on a Friday night just to get that pumped up look to go out clubbing, then you need a good kicking. If really do want to achieve a bigger and stronger look then you need to keep a check on your whole lifestyle. Otherwise all your good hard training efforts will produce zero gains.
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