Today, we are looking at our sixth interview with your typical 19-year-old-skinny-know-it-all-twirp who comes into the Center with an attitude and quite the gangstah walk
CP: Your stride and demure reminds me of this Chinese proverb “
hand in pocket feel cocky all day.
What is with the attitude SKITAT?
SKITAT: Hey man, I have gained 7 kg of mass, can’t you tell?
CP: Whoopido, you are up to 68 kg bodyweight, at your height, don’t drink tomato juice, people may confuse you for a giant thermometer.
SKITAT: I thought you would have been impressed, it is almost 0.5 kg of lean body mass a week.
CP: Considering your genetics pool needs more chlorine, you did not do so bad. Furthermore, before you came here you trained like a twirp and ate like a fully certified dweeb, therefore making appreciable gains for the first time is quite normal.
SKITAT: You have still not given any supplements. Why not?
SKITAT: Listen. How can I gain all that mass I want to gain without supplements?
CP: I only give out supplements when you cover the basics: good nutritious food, and training.
SKITAT: Okay, I did your routine, got great results, what should I do next?
CP: Do this routine to put some more size on for the next 3 weeks, then come in and see. My assistant will show you how to do the exercises once you leave my office.
Monday & Thursday
A-1 Cyclists Back Squats 4 sets: 10, 12, 15, 20 reps on 2010 tempo, rest interval 90 seconds
A-2 Lying leg curls feet inward 4 sets x 6-8 reps on 40X0 tempo, rest interval 75 seconds
B-1 Lunges 4 sets: 10, 12, 15, 20 reps on 20X0 tempo, rest interval 90 seconds
B-2 Romanian Deadlifts 4 sets x 10-12 reps on 4020 tempo, rest interval 75 seconds
C-1 Standing Calf Raises 3 sets: 12, 15, 20 reps on 1110 tempo, rest interval 60 seconds
C-2 low Cable Pull-ins 2 x 10-12 reps on 2020 tempo, rest interval 60 seconds
Tuesday & Friday
A-1 Incline Dumbbell Presses 4 sets: 8, 10, 12, 15, on 3010 tempo, rest interval 75 seconds
A-2 Close Parallel Grip Chin-ups 4 x 8-10 reps on 4010 tempo, rest interval 75 seconds
B-1 Decline Dumbbell Presses 3 x 10-12 reps on 3010 tempo, rest interval 75 seconds
B-2 One Arm Dumbbell Rows 3 x 8-10 reps on 4010 tempo, rest interval 75 seconds
C-1 Decline Pronating Dumbbell Triceps Extensions 3 x 10-12 reps on 3110 tempo, rest interval 75 seconds
C-2 Seated Off-set Dumbbell Curls 3 x 8-10 reps on 3010 tempo, rest interval 75 seconds
: Come on, when are you going to give me a supplement?
All right, since you arms are now actually large enough for the human to eye to perceive, I want you to do this post-workout shake after every session. The ingredients are listed here:
1- 35 grams of whey protein isolate such as Whey Stronger 2.0
2- 70 grams of Quadricarb
. Quadricarb is a proprietary blend of 4 different carbohydrates designed to maximize glycogen replenishement, the four carbohydrates have 4 different glycemic response time to optimize optimal entry of glucose into the muscle cells and bring in together the amino acids coming in from the whey protein.
3- 500 ml of water
4- 500 ml of anti-oxidant rich juice such as cherry juice.
Since you are sub 10% body fat you will be able to handle the carbs just fine.
SKITAT: I thought fruit juice was evil?
CP: Conditionally yes. Post-workout in an underweight insulin sensitive person? No problem.
As a source of liquid for a trans-fat laden morbidly obese reality show watching health care insurance draining bastard? Hell no!
Why the rush to take the shake post-workout?
The key to make gains is to naturally control the ratio of androgens to cortisol. Insulin and cortisol are not friends , the quicker you can drop cortisol post-workout by raising insulin, the faster you get in anabolic state. Plus, your muscle cells are starving at that time for nutrients. Since the shake contains nutrients that rapidly leave the GI tract, you get anabolic very fast. The raising insulin will drive the glucose and amino acids rapidly into the starved muscles to restore energy substrates reserves and promote protein synthesis.
The sooner you can take in the nutrients the better. Make sure to make it just before you take. If you leave protein too long in a liquid, it tends to denature. Here is a blender bottle with a mixing spring. Just put the liquids in first, I suggest you just put ice cubs instead of water when you leave home for the gym. That will keep your drink cold. Cold drinks are faster absorbed that room temperature ones. Once you are done your workout, just add the powder and shake away.
When you go home tonight, make sure to read The Top 5 Supplements to Gain Muscle Mass
Are we all clear? What are your two take home points for today?
1. Good nutritious foods and training should be prioritized.
2. A great post-workout shake is the first supplement you introduce to gain mass.
CP: Go on and grow young man!
Copyright ©2010 Charles Poliquin