Getting Big Arms (a submission to StrongLifts)

I applied for a job as a writer for a powerlifting website. They asked me to write an article about getting larger arms-- something they, and I, do not believe in. They wanted the best article on the subject, which doesn't exist, and something that was easy enough for Homer Simpson to understand. Those two criteria do not meet. I did not get the job, and honestly, their website is not something many people would choose to go to for this info anyways (Jay Cutler and other pros make videos that are marketed better). They have an app that people tend to use, and Youtube provides videos that make articles somewhat obsolete. Anyways, this was my submission. It may be worth something to someone.

“Every day is arm day”-- Gym Bro

You have heard this before right? Not that it is not to uncommon for popular Youtube fitness gurus to utter. We all want big arms-- which contain the most popular muscles (followed by washboard abs). Large muscular arms convey strength, and why wouldn’t we want this? Of course, StrongLifts 5 x 5 will provide strength all over, including arms, but some of us want that extra “pop” in our pipes. Let’s face it, a picture is worth a thousand words, and “looking” strong sends a message faster than proving you are strong (unless you like carrying around large stones). So how do we do it?

Let’s get down to business!

Start eating

Like right now, as you read this article. Protein, carbs, fats… you need more if you are not growing. Your body needs to know that it has the best environment to adapt in (one in which it is fed enough), so get busy on that end. Eat more. Add a high calorie snack to your daily routine, double your eggs, find a nut butter that can become a new condiment. You can do this more around your workout, or any time for that matter. This may be a time to discover potential allergies, and new cravings (peanut butter mixes well with many things). Spend the time making a list of foods you like and can eat, and then… ramp it up! Create that growth environment. If you are looking to add inches, add some weight to put it there (remember the 20 lbs = 1 inch growth theory).

Make a habit

If you made the food schedule change above, then you are already seasoned at doing this. Next is to supplement your workout. You have to start this habit. But this is not just adding in exercises anywhere in your workout, this will be adding in exercises where they will be most effective.

Move the Big Weight first

Let’s assume that your workouts revolve around StrongLifts 5 x 5. These lifts involve a combination of muscles, move the most weight, and should take precedence in the quest for strength, You will be stronger with 5 x 5, even if you don’t always look like it.

Please note that your arms are getting a decent workout while deadlifting, rowing, benching and overhead pressing (even squatting, which hits bigger muscles and hence leads to more testosterone). That serious weight is having an effect on smaller muscles, even if they don’t “pop” like you want them to. Always do these exercises first. Combo then isolation. How much could you bench after you arms are exhausted? Don’t risk it! Treat the following arm exercises as dessert after your 5 x 5 meal.

Bicep/Tricep Supersets

You arms are made up of small muscles (that is why you are reading this right?). They are easily worked out, and getting a pump shouldn’t be a problem. The issue will be in maintaining a pump, and adding more work to already tired arms. You also need to be efficient with your time, because you will be tired prior to these exercises. This leads to supersetting exercises between muscles groups in your arms (biceps vs triceps). You work one side and then the other without taking a break. Wait for 90 seconds and then repeat. Like this:

     Bicep preacher curl: 5 x 10 -12 reps

                     Superset w/

     Tricep extensions: 5 x 10-12 reps

You are looking for higher reps, so don’t choose a weight that limits you to 5 reps. These are not ego lifts, even if the results will boost your ego (the pump will).

If you add only 1 superset after your normal compound muscle workout, it will be enough to see results in a few weeks. You can add an additional superset 1 day a week if you find that you have the energy, and that your arms are not keeping you from making StrongLifts gains. The point is to not overly fatigue yourself, since you will be growing already. Change up the superset exercises each week or session to add variety, and foremost, find what gives you the best pump. It could be a certain exercise, a tool, or an angle that works best for you. You will be experimenting, so try everything from the list below and find some keepers. They all work, but in the beginning you need to feel something working fast (to build trust).

Here is a list you can choose from:

Biceps: Standing/seated bicep curls w/ barbell or dumbbells

           Pulley curls

           Underhand pullups (when weights are limited-- add weight for more work)

Triceps: Tricep extensions w/ various bars, ropes (standing)

           Skull crushers w/ bar or dumbbell (laying down)

           Dips (when weights are limited-- add weight for more work)

(Insert pictures of Mehdi doing these exercises)

Repeat

Keep eating, maintain your StrongLifts gains with your combo lifts, and continue to add a superset or two to the tail end of your workouts. You will create a habit, like you have done with other things (eating meals at certain times, sleep schedule…). The added strength in your arms will translate to stronger lifts, and moreover, you will look stronger.

Easy enough?

Why does this work

Obviously, more work for your arms will yield better results for muscle growth. But, adding these supersets to your already mass-growth workouts will have these additional effects:

Synergy-- Big compound lifts are already working your arms indirectly, so any work solely done for arms will benefit not just arms, but also the big lifts. Want a better handle on that deadlift (maybe some leverage)? Want to handle that squat bar better? Build arms.

Pain-offset-- Have you heard of the gate control theory of pain? It states that non-painful input can close the “gates” in the central nervous system of the human body to painful inputs. That means that working one muscle can take the pain off another muscle. Supersets already show this. But what is better, is that the strain from your 5 x 5 routine will be lessened as you work your arms. It does more than take your mind off of it.

Variety-- You can change the superset exercises each session, and discover new ways to hit the muscles. There are many ways to do pullups and dips if you are limited to that. If you have a gym, there are bars and ropes and straps that can provide endless variations.

Smarter lifter-- The more exercises you perform, the more you will be practicing better form. You will become more aware of your body, of time management (always moving towards greater efficiency), and of what it takes to get your body pumped. You will know what makes you stronger as you become better at making yourself stronger (read that sentence slowly).

Indirect Workout-- Walking around the gym, putting on gear (clothing, straps…), putting weights on for your lifts, the constant bending and repositioning for proper form, and all the other movements done to prepare for lifts will add to your strength. Why doesn’t anyone factor this work in? Try loading a squat bar with 5 plates on either side and then unloading it-- it takes some work. Adding more exercises to your workout will add more of these indirect exercises. It may add some time to your workout, but it adds more workout to your week.

Prove it to yourself

Take pictures to document your journey. There are several bicep/tricep shots that you can hit for weekly pictures that you can later compare. In fact, even if you don’t want to be a bodybuilder (but aren’t you already?), learning how to pose to show off your muscles is worth the time.

Did you know that squeezing your arm against your side when flexing will “squish” the muscle and make it appear bigger (imagine a balloon being pressed). You may find some unique poses to show off your arms-- be prepared to “go into that pose” should a picture be taken!

Wait a minute? Could it be that learning how to pose may be the only thing you need to do (aside from 5 x 5)? Did I just write that?

Food for thought.

Anyways, follow your routine and check on your results with a mirror and with a collection of dated pictures.

It works.

Enjoy the memories and get those arms you always wanted (and the body you never knew you could have).

Things you do for yourself

You take the pain of living, you add in workouts that push you beyond your threshold, and yet you never get back all that you put in....

Sound like your life?

Those gains are hard to come by. Yet, you still keep up the regiment and work towards the pump. But what happens after in the actually "recovery" phase? Are you allowing yourself that? How about food? I can't argue with the same old same old, since I do that most days, but I do like variations and occasional treats after a tough day. I like looking forward to ice cream or a massage-- I like getting my hopes up and then experiencing the payout.

You should too. You should look forward to things-- little things-- things that make life easier to handle. I addressed stress in the last blog, but I didn't offer the "treats" that can help reward you for getting through it.

Here are a few ideas:

Upgrade Food

Eggs, peanut butter, oatmeal, yogurt, chicken rice, broccoli, spinach, almond milk, cereal, pasta, potato, salad, turkey, beef, and bananas. This is what I live off of for the most part.

Oh yes, and many different sauces and condiments. That is how I add variation to everything.

I also upgrade. If I have extra money, I am able to get the "higher end" products of the foods I mentioned earlier. As an example:

Organic Eggs, Vermont Peanut Butter Co. (VT PB), Quaker Oats GF, Triple 0 Oikos yogurt, free range chicken, jasmine rice, organic broccoli and spinach, organic almond milk (and different brands), One Source cereal, Tankya pasta, organic potato and salad mix, grassfed turkey and beef, and organic bananas-- as well as natural and organic sauces (or homemade). 

I can't upgrade all of these at once. Now and then I get the "best" of a few. What are your best?

Haagen Dazs ice cream is up there for me-- and the price certainly reflects it!

Every now and then I am able to discover something new and try adding it to my diet. This could come in the form of spices, sauces, and new vegetables.

I have even tried venturing into alternative sources of protein (more on this later).

The point is to keep discovering until your diet is varied, you feel strong, and satiated. I have not found that yet myself.

Upgrade Recovery

If you work out 5 times or more a week (or even less, but at high intensity), then you need to recover properly to keep this lifestyle going. How are you doing that? Food and supplements only?
How about meditation? Yoga or extended stretching? Massage therapy? Other wellness therapy (including some that may only have a placebo effect). The question may be if you can afford some or one of these recovery options: there are ways you can offset this though.

1. Find a massage school-- look for practicing students (discounted rate at least)
2. Volunteer at a day spa, or work at one. Freebies or discounted rates will apply.
3. Get into a relationship with something in a "recovery" field. I am not saying to "use" someone, but you should be able to benefit from being with them in more ways than one.
4. Buy a Ryobi car buffer. I know, that was random! When I was hired as a local actor during a professional run of the musical "Seven Brides for Seven Brothers", the lead male was using this car buffer to warm up his body every day. The dancers followed suit, and it really worked! This device cost around $25 (Home Depot), and comes with a velvet covering so it will be comfortable. This is not a high-powered sander that will take skin off, it is low powered, it doesn't spin, and the heat produced is manageable. 
5. Meditate in nature= free! Take a forest bath! Get outside and rest your mind.

There are ways to make it happen, and you will want to make it happen. You need to enjoy your time off as much as your time on. The pump can't last forever, so let things grow as they rest, and be active at resting.

One more thing. ASMR. Look it up. This is an effect that many people experience when listening to soft soothing voices, a soothing type of music, a video of someone being massages, and even sounds of things happening in the world. It creates a tingling sensation for some, but calmness in most. I am able to watch a video of a massage, and given that the masseuse uses a soothing voice, can visualize myself getting massaged. This is like meditation. Don't knock it until you've tried it!

I will be back soon with more, and my own personal upgrades.

Make it to the highlands!

Deflecting stress in life

Lifting 5 days a week, and eating on a regular schedule (making sure to keep up on my macros), can be stressful on the human body. That stress, along with adaptation, is what the lifter wants. It is controlled stress though. The stress from family life and unplanned situations are not always controllable-- but our reactions are.

We should not let stress hinder our performance. We should not let negative influences bring us down. A positive body needs a positive mind. I know that stress affects my digestion, and least of all, it kills my appetite. That is horrible for gains. It also can hurt my performance-- I can't be "all in" with my lifts. When you have months of training under your belt, it takes longer to work up to the heavy lift sets, and that process can determine if progress can be made. I like to feel strong and on task-- I lose that when other factors come into play.

Example: Have you seen those individuals at the gym who are slaves to their phone, texting after every weak set, an wasting their time and others on prime machine real estate? They cannot focus, and as a result, they lack muscle and an attention span of any note. Could it be relationship issues? Trust issues? I am sure they are not selling stocks or running a lucrative 24/7 business. They need to cut out the world when focusing on their exercise.

Honestly, I wish I didn't have a cell phone. I don't mind answering inquiries for gigs and other jobs, but when I am on task, I want everything else to shut off and stay away.

 This is not being selfish-- this is being focused!

We need to get that understood. I play music and must rehearse that music prior to performances-- it is a necessity to play it properly! Can I talk with others while doing this? Should I let the problems of others get in my business? No! I have a job to do. I also like being busy so, I have no life outside of working-- get used to it! I work at a school, I teach dance, I teach music, I volunteer, I play various gigs, and I take my lifting seriously-- I have no time for anything. I can apologize or I can keep moving and making money. Guess what I choose?

Stress will find you though. People will create stressful situations for you. You need to roll with the punches. Find a way to exterminate those situations. No one can stop a moving train quickly. Be the moving train that no one can stop. You can look back after your accomplishments. You can even give a few a ride. Just don't let them near the brakes.

Highlander was once MeatTrain online.

Expanded Roles

Gains continue to take place at the Y. I eat, I lift more, I push the pain barrier, and I see results when I walk by a mirror. I have no need to gloat since I am chasing powerlifting numbers for the most part, but it is nice that I am seeing results-- others are noticing as well. I seem to have an expanded family at the Y, and everyone likes having my advice and positive reinforcement. I have befriended some of the largest lifters, and those that are new look to me as a mentor. I have to keep going as my leadership is growing. My master plan will take effect as a servant-leader that will someday be in charge of it all.

I should know leadership, I have a master's degree in it! I work from the bottom-up, although I make friends with those at every level. I gather support, and make others feel better about themselves and their goals. I want everyone in the Y to lift better-- we have a common goal to get stronger and look better. This takes a long time to accomplish, so everyone needs to know that they have support in their dedication. The sacrifices made are worthwhile. Validating someone's goals feels good for them and for you. I have always crossed boundaries and genres to connect people and have them understand that what they are doing is important.

Here is the reveal for those that do not read my other blogs.

I am a professional musician. I play an average of 6 musicals each year, and at least that many gigs in a professional wedding band. I do twice as many benefit volunteer gigs for organizations each year as well. I have taught private music lessons for over 12 years, and have taught groups for half that time. I teach ballroom dance classes and private lessons-- I am in my 7th year of doing this. I have degrees in theatre, music and leadership. I have a deep science background. I have been a jack-of-all-trades for years with carpentry, painting, cleaning, and teaching. Oh yeah, I also lift like an animal, and have been bodybuilding on and off for over 16 years. 

In other words, I have been there and done that. I know people-- I know how to handle different personalities and walks of life. I am a chameleon that can fit into any situation. My goal is to help people, and I hope to convey that however I can. This is leadership. 

So my goal for my leadership at the Y is to know and support everyone as I continue to make gains. My body will represent applied knowledge, and if that brings people in, my intellect will then keep them. I am here to connect others...and lift. 

We all have goals.

To the Highlands!

A PR I can be proud of

The week following my GVT program was not my best. I could have complained that I was tired, but I didn't feel so. Something was lacking though, possibly calories, so I didn't make the lifts I wanted to see.

The week after went better-- specifically for my deadlift. I may have set up the right conditions. I had a meal an hour before, some motivation from a fellow gymrat (who has some of the best numbers in the gym), and my pre-workout was finished by the time I started. I was pushed to pull 4 plates (405lbs), and then I added 5 more pounds for good measure afterwards.

I didn't think to get a video of myself lifting this, but I will be ready in the future to do so.

The rest of the week saw all of my exercises with increased weight. 2 sets of 315 for 3 with my squat, and I am using heavy dumbbells for my bench (because I hate barbell benching).

This week (the week after my deadlift PR), I attempted to pull 405 again and failed twice. I did 315 for reps for a few sets though, and every other lift was heavy. I still worked my back enough, and I will continue to push myself in everything this week. I should probably stick to the once a month PR attempt-- I can still work within 70-80% of it, but obviously I need ideal conditions to reach a new PR. I already have plans to work with more volume and add more exercises.

Next month I am hoping for at least a 420lbs pull. I know what to expect now.

Highlander out.

GVT finished and PR week starts

I finished my 6 weeks of German Volume Training this past week. As a reminder, that incorporated compound lifts doing 10 sets of 10 reps with a minimal rest period in between, with 3 isolation lifts following. Although I struggled to improve upon increasing the weight each week, sometimes not increasing the weight at all, I did end up making gains in weight and strength.

These are what my last 10 x 10 lifts looked like for weight:

Deadlifts: 265 lbs
OHP: 95 lbs
Squats: 230 lbs
Bench: 140 lbs

I used GVT on my biceps/triceps, but the weight for those small muscles is insignificant. Those muscles are always worked with larger lifts, and my sole day of working arms is a diversion between rest days.

With GVT finished, I now must either move back to my original ramping weight training (somewhat forgotten), or follow the trainer at the Y with his suggestions (which I would listen to anyways). I did talk with the trainer (his name is Brad), and he mentioned that this week would be finding my PR on all my lifts. The volume would be cut significantly, but I would have to ramp up to find if the GVT equation;

                                                   PR x 65% = weight for 10 x 10

has truly worked in increasing my PR.

This would mean that I should look for the following numbers:

Deadlifts: 408 lbs
OHP: 146 lbs
Squats: 354 lbs
Bench: 215 lbs

I am excited about my deadlift and squat. The deadlift will mean 4 plates on the bar on each side! The squat will be difficult without a spotter-- I may even have to wrap my knees for the first time. I will also need a spotter on the bench, but honestly, I hate to bench so I may just stick with dumbbells. OHP will be done anyway that I can. Since I have been focusing on stamina in lifting a set amount, it will be a weird transition to do less reps but with increasing weight once again. I will get back to big weight again, and possibly big disappointments. What looks good on paper does not usually translate to reality.

I am up to 184 lbs as of yesterday morning, and with my eating improving, I expect to keep growing. I may start including more nutrition bars throughout the day to be in the 2-3hr window for eating. I rarely miss these times, but I don't eat until I am full that often. Hitting 200 lbs is a goal, but I want to work up to it while staying mostly lean. I want to be able to put on the brakes when I need to as well. I need to portion my food out properly and stick to keep a food diary. My substitutions with food are not always equal (like rice with pasta), so I need to be better at balancing things out. My stomach issues are being maintained, but I want to learn more about what is going on and how to keep myself going. Being transparent is always helpful, and I will continue to be so.

The Highlands beckon.

Chasing results and getting offtrack

Different Schedule

This has been a vacation week, and that has meant having time to workout earlier in the day. I have spent the week doing my workouts before noon, and that changed my meal schedule, and possibly the workouts. I can't imagine lifting weights without food in my system, but how much food has been in my system may have an effect on my workouts (intensity-wise). In this case, I had breakfast and possibly a snack before my workouts, and surprisingly that worked well!  I am constantly working on not only what I can make to eat, but when I should eat it. As I mentioned in a previous blog, I have some digestive issues that have made certain foods a problem to eat, and eating at certain times has also been an issue. I tend to have more issues at night, and this is when digestive enzymes and Betaine HCL comes into play. I have found that protein powders have helped take the stress off my system at night, and still help me to maintain my calories. Yet, it is an ever-changing situation. Nothing is ever perfect.

I keep moving forward though.

Leaving the Game

I am chasing results-- chasing "gains". Which makes me sad when I hear about others getting out of it. Even if those getting out might have been deemed as "enemies" or competition at one time. This week, while I was volunteering, the poster boy for bodybuilding at the Y-- someone who had the body, the technique, and amazingly strong lifts-- mentioned that he was getting out of lifting to pursue "chicks and money". I don't believe that this person ever had any problem in those departments, but I would think that the bodybuilding helped in both (looking good does help with making money- at least it helps with confidence). This is a person that could help me in my lifts, and if I get the chance, I will ask. The family that the Y has come to represent includes everyone that graces those walls. We can learn from each other and improve together.

German Volume Training Ending

This week will be my final week of GVT. It has worked, and I understand how effective lower weight and high reps can be. I don't feel that I will completely stop it for all body parts-- arms can always use a blasting of high reps. It will be nice to get back to ramping weight sets again, but I will run into that fight for more and more weight. I am curious to see what my max squat and deadlift will be. We seek the sleek look in the mirror, but numbers are always on our mind.

Early morning cardio attempt

I attempted to wake up early and hit the rowing machine this morning. It didn't quite work because of lack of sleep, but I will make it work this week. I think having the news on will alert me and keep me going. I am looking at a comfortable pair of bluetooth headphones (not earpieces) to make this transition easier. I will need to sell a few items on Ebay to make this happen, but I will. I always wanted to be an early bird-- this is a time that few can exploit. It may help with my digestion as well (along with a more robust breakfast).

Offtrack goal

So, I have been following a bodybuilder program, and not a strongman one. I feel that is alright. I will still start training with the HG equipment once the ground is dry and the weather is warmer. I will be making videos to tie in with this blog and start the James Clan (or Gang) channel.

I am looking towards the Highlands.

So far so good...

I have kept with my program, and will continue to do so, despite making minimal gains. I know I am getting stronger, but I am getting to a point where I must start adding another meal or a new performance/recovery supplement. I especially feel pain in my joints after my first day of training in the week (and of course that is deadlifts). I know this will change as I get stronger, but I have been on this plateau for a few weeks, and it is testing my patience. Patience is what it is all about though. You never grow at a rate that you notice.

So... I have decided to take pictures and be honest with myself about my goals. I also have decided to take measurements of body parts and weigh myself daily. I am going to setup a chart, or find an online program (and will be checking into myfitnesspal.com about this) to help with this. I need to be accountable and document everything. As much as I have been documenting the weight I lift and exercises I do, this can change with technique as well as strength. I feel that body composition is another measurement tool that will reflect how my eating is working, and what I need to tweak on that end. I need to control for variables that I can, and find those that are holding me back.

I started taking pictures last night--- and it is not pretty.

I looked through the pics and found this one as the most flattering-- if that. I have not been doing cardio on a regular basis, so I have an expanding waist. I am working on fixing that with a morning rowing routine, and lower carbs during the day. I continue to lift and eat, work on my digestion, and find how best to recover.

I have to climb up to the Highlands-- but I will be honest about the journey!

Balancing fitness goals with life

There is fitness, and then there is everything else you do... But is that really the case? Shouldn't they be intertwined? It is not like your heart stops when you are not actively pushing it to work harder.

The problem is that many of us make a split between our workouts and the rest of what we do. The workouts provide an excuse to be more lazy or use less critical judgment when we are not working our bodies. I can understand resting for a bit, but I also understand that the body will best adapt if it thinks that it has to for survival. This doesn't mean to be on edge all of the time, but it could mean to be in a potential state of energy.

This could mean:

1) Sitting up straight-- actively sitting in case you had to get up at any moment.

2) Stretching throughout the day-- You don't need yoga, just do some myofascial stretching throughout the day. Make it a habit. Find locations at home, work, or wherever that can help with leverage. This beats doing it in a once a week yoga class, because you are doing it all day every day.

3) Walk for meaningless errands. Make up errands, or plan a few out throughout the day. Get up from your office chair and get some water, make a copy of something, or just check on something. Break up the day with these things (we mostly already do). For office workers, this is like the necessary "screen break" for health reasons. It works!

4) Choosing harder over convenient. Go the extra mile, do more work, make yourself get up to change things even if a remote or convenience device can do so. I know it is an annoying habit to build, but it keeps you willing to move. If we lose will, then we lose our way. 

5) Sleep is for resting. It lasts long enough. It takes 1/3rd of our life. If our life is shortened by unhealthy habits, then we have less time to enjoy. You may enjoy sleep, but try to enjoy it within a strict amount of time. Work your body so that you want to sleep, and get up because you want to live. Keep this at a healthy minimum. 

 I know this is all common sense-- it should be. We have smartwatches and step trackers available to see how much we move throughout the day. These suggestions (aside from sleep) will make the numbers add up (even a sitting up adjustment can help).

Our bodies are in constant motion internally. There is no "off", so although we rest, we are still being active. This blog just suggests that we rest actively between mini-actions. We need to keep moving for our health.

Massage/ Adjustments

Although it is pricey (unless you can teach a friend), getting a massage or an adjustment (get this done professionally) is good for those over-extension stretches our bodies need every now and then. Sometimes it hurts, but then again, so does working out if it is done effectively. I feel as if massage is a reset for the body-- it removes wastes from muscle that working out or personal stretching can't do. The benefits of human touch also cannot be understated. Of course, this is expensive unless you can work something out (and you should).

Keep moving up the Highlands.

Supplements

I had at least 3 pages of this blog typed and ready to publish earlier-- Google supposedly saved it, but when I went to publish it nothing happened. Leaving the page erased everything. Now I start over, briefly...

Food is the foundation. Supplements are supports as the house gets bigger. Easy enough?
Supplements are the concentrates of substances in food that research (sometimes) can back up to have a certain effect on us. The problem is in finding what you might need, and if the source is reliable.
I have been down this road so often. I don't ever find a magic bullet, but I do get better at shopping. Unfortunately, the companies get better at marketing.

I don't want to be taking a tackle box full of pills every day along with multiple cups of powders. I don't want to be ruled by my supplements-- I want them to do something for me for an immediate goal (or a long one if they can). People use energy drinks for immediate energy (like coffee has always been good for)-- they can be thought of as supplements-- and pricey ones at that. They are only to supplement the food that I eat, and the food I don't eat (some I can't get or afford).

Here are the supplements I currently take, and yet I may change soon.
Be advised that this has been an ongoing process to find what works for me. I am still not finished, and I don't by any means feel that I have reached the ultimate lineup. When I can have a company easily test me and cater a supplement concoction to my biology, then I will be in nirvana. Until then, this is what my research has done for me.

I also want to mention that I take supplements at times based upon my research and trial and error. I occasionally hear differently, but for the most part I am spot on with my scheduling.

A.M.

Legion Whey +
Bronsons Krill Oil

Dr. Langer's 16 strain probiotic
Ginger/Turmeric

Preworkout

Legion Pulse (1/2 serving)

Postworkout

Legion Whey +,
Muscletech Platinum Creatine,
Swanson Ajipure L-Glutamine,
Now Foods Buffered Vit. C

PM

Amazing Grass Drink Mix
Bronson Vit. D


Misc. supplements I sometimes add in:

All Day You May BCAAs
Now Foods ZMA

Supplements I have on order that will sub out some above:

MyProtein Impact Whey Isolate
                  L-Glutamine
                  Vit. C
Labrada Fermented BCAAs



Yes, I am a fan of the post workout protein shake. I am a fan of probiotics and digestive aids as well. I have digestive enzymes for larger meals, and I may be adding more probiotics to my diet (although I have yogurt everyday as well as take my Langers pill).

I was told to take more L-Glutamine --upwards of 20 grams, as well as to take creatine preworkout. I don't want to push it with the supplements-- I still eat quite a bit of food (at least 3000 calories a day). As I push beyond 180lbs, I will be adding another meal and possibly double up my doses of certain things. My fear is to become someone who "has" to have certain substances to remain at a certain size. I understand the food, but the "full" feeling is something that drives many lifters to take blood volumizers throughout the day (as well as many illegal substances). I want to give my body a break now and then, and as I mentioned previously, some of the things I take will lose efficacy once my body gets accustomed to it. Such is the game of supplements...do they work and our bodies change, or are we tricking ourselves into a placebo effect?

If I can recover for the next workout and still increase weight (improve), then I will keep doing what I am doing.

The questioning Highlander.

Calm before the storm

I begin another week of training today. Today is also going to be the toughest, because it is deadlifting, and because I aim to do GVT (10 x 10). I may remain with the 255lbs that I failed with last week, or I may try 265lbs. I don't believe it was strength that failed but stamina (which is what I should expect). Last week I failed to warm up (for fear of losing the area), and I only felt comfortable during the 3rd set (which changed after he 6th set). As much as I want to complete 10 sets of 10, completing 10 sets of anything (most of the time it is 6), is good enough for me. It is all about volume of work. Most deadlift with limited sets and reps. I am trying something different for 6 weeks. It is working, so I am not stopping.

It takes a while to recover from these workouts, and I only expect to ramp them up once I can use outside for some supplementary training. With that said, the day of the next series of workouts is always a calm before the storm. My training is serious, and it is important. I need to be working up to my limit-- this means sweat, pain, and muscle fatigue. It is not easy, but gains happen that way. I want to apply these principles to the rest of my life, but I am not in a position yet that will benefit from it. That hopefully will change.

Embrace the storm and enjoy the experience. What is your edge? Where do you break? The gym is a great place to discover this while remaining safe (it is not skydiving). It is a place to conduct your own trials of strength and what your body can handle. Find out your limit-- then push it back. Apply this to life. Go get what you want. Don't hold back and don't curb your desire. Be mindful though that it doesn't hurt the others that are on a similar path. There is only so much space on this planet-- it is getting worse. How can your goals affect another? How can your goals benefit another? I would love to have goals that not only benefited me, but as many people as possible. While it may seem the strength thing is a solo venture, I see it differently.

Keep shooting for the highlands.

Fail to Plan, Plan to Fail

My schedule at the gym runs Wed through Saturday. I am currently employing GVT sets to my major lifts each day, and honestly, I am beat by the end of the week (and until the next Wed). I take off Sunday for obvious reasons, and Monday is my toss up day. Mon and Tues I work all day long, and I only can get to the gym at the end of the day. I am tired and I don't have a solid workout. In other words...I plan to fail.

I have used Mondays to work my arms-- biceps and triceps. They are the only muscles I don't directly work on throughout the week, although they do work for my compound lifts. I feel weak doing isolation curls and tricep extensions. I love compound heavy lifts like deadlifts and squats. I am not training to be a bodybuilder, but more of a strongman with functional strength. Despite this, I do appreciate the pump I get from specific exercises.

Last night, this is what I did:

Warm up: Pull ups
                Superset: pulley curls and tricep extensions
 Preacher curls
Skull crushers with tricep bar
Dumbbell cheat curls (35, 40, 45)
Dumbbell tricep skull crushers
pulley curl (one arm)
pulley extensions (one arm)
Lat pulldown
Strongman dumbbell clean

I may have scheduled a fairly good workout, but I didn't go from compound to isolation only. I did a warm up to provide a pump, and only then did I hit the exercises that really worked my arms (those with free weights). The lat pulldown is an exercise that I liked for back day, but I stopped it because it didn't work my back (and my deadlift sets kill my back). I was glad to include it to break up the monotonous bicep/tricep exercises (those muscles are small and do not need a lot of work). I ended with my strongman conditioning exercise, which I may start off with in the future since it works my entire body.

 I am sure that a trainer would look at my routine and criticize it. I didn't plan it out well, but I did get a workout. Even so, I should plan this time out to use it wisely. Maybe some GVT on arms?
The point is to try out routines that theoretically should work, note what worked, and progressively change the routine to reflect what worked best. I need to do more of this by keeping a better journal-- maybe even use more of myfitnesspal.com.

The point is to plan, no matter how small, for things to spend your precious time on. Plan your workouts and learn from them. Plan your practice sessions and learn from them.
My workout yesterday was not that bad, but I didn't exactly have a plan going in, and I wasted some time deciding what to do. I am hoping next week to be efficient and constantly in motion during my workout. Every workout should be like this. Life should be like this.


Be efficient and enjoy the Highlands!

The James Gang pt. 1

This is a picture of me (furthest right), with my father and my two brothers. Notice how everyone gets progressively larger from right to left? I didn't do the arranging of us for this pic, but it is interesting how it worked out.

This was 2 years ago-- I have made considerable gains since then. I was in the middle of grad school and not working out in this picture-- I am not proud of it, especially since I have no amazing job to show for that work, but it is what it is. That clothing doesn't fit me now...so there!

I decided to show this picture because of the project I am trying to create with my brothers. Obviously we all exercise-- my father is the cause of that. We all have different approaches to our workouts, but we have a blood relation and genetics that provide us with possibilities to test ideas. I do not know the eating habits of my brothers to any great extent, but I would think that they might be curious as to why I am gluten free, and how I came to be this way (I am the oldest, and something may happen to them in the future).

I digress...

My father told me that our lineage was mostly Scottish, and that we came from a clan called Gunn. This is a clan that descended from Vikings (and this was recently researched by those that do that sort of thing professionally). Without DNA testing and research, I am not completely sold. Nonetheless, I am going ahead with it because I like Vikings, and I like Scotland. I like having a tie to the past-- I like carrying on a lineage. Whenever you can feel greater than yourself, you have a greater motivator to become the best you can be.

Anyways, my father began to accept his heritage, bought us all kilts in our tartan colors, and started practicing with Highland heavy games implements. I joined him once a week, and although I used a lighter weight in some cases, I was actually fairly good at some of the events. I didn't have the mass behind the strength, but over time I gained technique. I continued practicing while my father competed in amateur contests over the span of 2 years. I stopped practicing within a year since I moved to a location without the space for throwing weight around (which it seriously boiled down to). My father was at the top of his class given his age (most people were in rough shape in their late 50's). He stopped in 2015, and I know that he wanted his sons to compete. He lost interest in me because my jobs took up too much time to practice. My immediate younger brother was set to get involved, but he never did. My other brother was probably not asked since he lived in Mass.

Now is the time... at least I think it is! I have floated the idea to both of my brothers, of all of us training for the games-- training and recording videos of it. I wanted to start these videos within the month concerning how we each trained prior to working with the implements. There will certainly be some competition among us, and that may make for some drama worth watching.

My initial issues will be:

• Having both of my brothers agree to doing this.
• Getting my father involved
• Borrowing and buying some equipment
• Getting a decent video editing program
• Finding the best way to record video. My Samsung phone might be a start, but a Canon G7x Mark II would be great for higher end videos.
• Finding an accomplice for recording. A tripod is not as dynamic, and not always the best when motion is involved.

Having a number of videos in the bank and wondering about Youtube will happen later in the game. I feel that my brothers (one who was going to start his own fitness site), might know more about this. 

So this is one of my projects for 2017. This is the heart of why this blog started. Otherwise I am a music teacher, ballroom dance teacher, and freelance musician--but I have other blogs for that.

I will continue to update my journey towards the Highland Games. In this case, there is an amateur meet in Belfast, Maine at the end of July. It is very low key, so it is a perfect place to start. The best performers at this meet move on to the Maine Highland Games in Topsham. My goal is just to be able to compete next to people that outweigh me by 100lbs or more, with my brothers of course: The James Gang. (Yes, I realize that was a band in the 70's). 

I will keep posting from the Highlands!

Digestion

I mentioned in the previous post about my issues with IBS. I did go to see a GI doctor. This was several months after going gluten free, trying several supplements, and starting a more vigorous exercise program. The appointment was made in January and I got see the doctor on June 2nd!! (Healthcare in this country is horrible!!!). The doctor did little for me, and mentioned that I seemed to have "solved" my issue already since I felt better. I still wanted a blood test (which I hate since I have a vagal response to blood draws), but that only showed that I had no issues with my thyroid gland (which was a limited test that told me little), and that my cholesterol was alright. I wanted a check for testosterone levels but obviously that was not conveyed. Online searches told me to look for a functional medicine doctor, but that also could lead to costly testing and pseudo-scientific conclusions. I continued to exercise and modify my diet, add and remove supplements, and I have continued this operation up until today.

I have little trust in the healthcare industry in this area. No one has the time to explore issues with the patient. No one thinks outside of the box. No one understands prevention or early detection. Professionals do not communicate to each other, and no one is willing to admit that they do not have the final say on a subject-- they will not pass the torch for you-- you must discover the next care provider. They need an organizational intervention. 

I titled this blog "Digestion" because it deserves utmost importance when talking about food for fuel and recovery. If you can't digest something, then why eat it?
The problem is that we are always playing this trial and error game with our food. We are attracted to new things and wonderful smells. We end up paying for the "experiment" of trying these things later with gas, bloating, and lack of energy. The biggest problem is that we don't know our body's capacity for digestion. We don't know our microbiome (our gut environment), and we don't understand the chemicals in our food (all food is made up of chemicals-- I am not talking about synthetic processed foods) and what they do to us personally.

Do we have the time to test ourselves and make a chart? Will that chart change?

Yes to both!

We need to make time to make a list of foods we can digest properly. We can't rely on medicines to fix our mistakes (like a person I knew who took prilosec daily just to feed a coffee addiction that hurt his stomach). We need to know what fuel we can take...for this moment...because things will change. When they do change, you can update that list.

You can also make a list of foods you want to try. Foods that you think might improve your life, or at least provide variety to your program.

While you are at it, make a schedule of meals. When you eat something is important, because your activity can influence digestion. Who wakes up to a steak dinner? Breakfast should break your fasting, and be easily digested. What is that for you? Experiment with what you eat for breakfast and before bed first. Then work back from both ends. Be consistent and notice how you feel. Use myfitnesspal.com for accountability.

Once you understand what you can digest (food that doesn't give you GI issues), you can get creative with those foods.

For myself, I still stick to the tried and true chicken and rice (white rice), but sometimes the chicken comes as GF meatballs, sausage, and various cuts of meat. I use various sauces (and soon will explore more) to bring more flavor to my meals. I vary the vegetables in these dishes, and add more or less as I see fit.

I generally eat the most carbs around my workouts, and the rest of the day I rely on protein and fats. I bring carbs back at night because I tend to sleep better that way. On the few days when I don't workout, I eat a bit less, and my carbs are at a minimum.

My general rule for sugar is to limit it. Also, sweet can follow salty and vice versa, but never two sweets in a row! I can't have a meal that tastes sweet (as in sauces), and follow it with something sweet. I don't eat sweet sauces, but if I happen to "experiment" with a sauce that I find out is sweet, I will neutralize my palate after with something salty (or think of it as savory). I feel that I need to be balanced with my sweet and salty foods, and this makes a difference in what I eat throughout the day. I do have a regiment, but those small tweaks I make daily will reflect my sweet/salty intake.

For instance, peas have more sugars in them than broccoli. I would always choose broccoli unless I have had it twice already that day, but if I had something else that was sweet between, then I would feel it is necessary to have broccoli. Yes, it is neurotic, but I feel it balances me out. I can rely on numbers and planning, but I also have some instinct. Our bodies do not lie if we listen.

I have eaten eggs for breakfast on and off for years. I am going on almost a year now. Cereal or oatmeal has been another staple. Whey protein in the morning is becoming a staple (an expensive one). I will do this all until my body doesn't like it, or I get sick of the taste (my eggs require ketchup). I have eaten eggs before bedtime, but it doesn't always agree with my in the bloating department.

I once hated peanut butter over almond butter, but since I found natural Jif, I have enjoyed eating it daily. A bag of mixed nuts has nothing on a large tablespoon of this!

I try to be more precise about what I eat and when, but there is not always time to plan. In general, I have 4 meals and a host of snacks each day. I know things will change as I get stronger and my regiment is better.

I will explore my meal prep in the next installment from the Highlands.

Food!!

Now, here is a subject that gets me both angry and excited. I am angry because this is where most of my money goes, and also where I have to work the hardest with my schedule. I can't just spontaneously go somewhere without planning to have my food at specific times. Maybe I have built up a fear of losing my gains through starvation, but I have recently been exploring some ideas that may refresh my body from its routine.

Oh, and food makes me excited because I look forward to feeling satiated as well as pleased by what food offers. I do like fine dark chocolate and new ways to cook proteins. I like when ingredients come together and my body reacts positively to consuming them (more on this later).

For the Weightlifter

Food should be fuel. It should repair muscle and provide energy. It should be simple. Chicken and rice, right? I wish it was. I wish I didn't get so sick of eating the same things over and over. I wish my body accepted the same foods over and over (the results are not consistent). It should be as simple as doing math. The problem is that we do not always think about the time it takes to cook and eat, the effect that the time of day has on digestion, level of activity around eating, and consistency. There are so many plans out there that tell when to eat, what to eat, and how much. I don't think we every really know how well our food is working for us-- yes, even despite tests for caloric intake, resting rates, and precise workout measurements. I can only attest to what works for me, but foremost, I realize that I have to be content in order to eat right.

As a disclaimer, as I write this I have had my eating schedule disrupted by missing out on my morning carbs, morning yogurt and oats, and a less-than-optimal protein amount for lunch. I am not in the best mood!

I have tried various diets-- not so much to lose weight, but to lose fat and improve health. Over a year ago I went to see a nutritionist for stomach problems I have had for years (and at the time more acute). She said that it may be IBS, which is an ailment of exclusion (meaning that I should be tested for other concrete things like Crohns disease), and that I should try to be gluten free. I changed to be gluten free and things got better. I also bumped up my probiotics (multi-strain dose), and took other supplements like turmeric and ginger for digestive health. This helped me to feel good so I could be more active. Inflammatory issues can cause a horrible state of life-- dry skin, fatigue, stomach cramps, bowel issues, and the fear of what food can do to you (will you eat something that will hurt you later). I have spent the year feeling better and through trial and error, have found what I can and can't do with some foods. Before all of this I tried to be a vegetarian and noticed a lack of energy and dry skin-- meat was what I needed for my metabolism. Since then I have used meat for protein (mostly chicken), and have stayed away from fish (which caused gastric distress before) and spicy foods. My goal now is to gain muscle, but not at the expense of feeling bad.

I read, and continued to read, that weightlifters should eat every 3 hours, and that the meals need to have sufficient amount of protein, carbs and fat. For those looking to lose weight, the carbs should be lower, and those gaining may even increase carbs. This is a generalization, but more or less, I have seen countless bodybuilders following this logic. I know that I get hungry every few hours, so I want to eat at those times. For the past 9 months (or longer) I have followed the following diet:

Breakfast: Eggs (egg whites and whole eggs), cereal (oatmeal or cold), nut butter, fruit
Snack: Greek yogurt w/ 1/4 cup oatmeal
Lunch: Chicken, rice, broccoli
Snack: Granola, or protein shake, or 2nd meal
Dinner: Meat (beef, chicken), rice, veggies
Snack: Oatmeal w/ whey, PB or eggs and cereal

Sometimes I would add a protein bar or some other snack in between meals. Sometimes my schedule would make Dinner as my last meal of the day (but I would add another meal earlier in the day). More or less I have operated on this schedule for a long time. I have started to increase calories by adding more eggs and nuts to my meals. I also supplement with protein in the morning when I first wake up (along with my Krill Oil).

I am gaining weight, both muscle and fat. I know my consumption of processed cereals is not good, so I use plain oatmeal most of the time. My brother mentioned that he eats low carbs throughout the day and then binges on them at night (which includes not so good choices). He has lost fat on his frame. I may be trying this, because honestly, I feel that carbs slow me down when I am not readily using them (exercising).

I also discovered intermittent fasting, and I am interested in giving my digestive system a break by trying to fast for part of the day, only to make up the calories later on. I will probably need a BCAA supplement to help me through the hours of not eating (and keep the fear at bay of shrinking). I did read that you will not lose size with 12- 72 hours of fasting, but mentally, you need to go through to know that you are not going to die. Our bodies are amazing and have evolved to survive fasting, so I may try this out to shock my system out of the norm. Honestly, eating 6-7 meals day in and day out with little change can drive you crazy...
which brings me to how I can increase my joy with food.

Variety is the Spice of Life

I need variety. I need variety in my vegetables. I need a variety of sauces for my chicken (because I am not changing my chicken/rice combo). I need a variety of fat sources beyond almonds and peanut butter. Here are my ideas:

Vegetables: More greens besides broccoli-- Kale, Spinach. Carrots, Beans, Legumes
Fats: Avocado, Cashew Butter, Avocado Oil
Sauces: Indian, Thai (Peanut sauce), Korean

Of course it would be smart to just walk a few aisles looking for sauces that are gluten free, and I plan on doing that. I need to discover something new to make the old standbys taste good.

I may be changing my meals a bit to fit my schedule. There are other forms I can use for my rice and chicken (sushi-like bites), even chicken salad on rice bread. I have a few ideas and I will experiment.

Sorry for the winded blog, but it was a chance to document a few things.
I hope to have a slightly different schedule established in a month.

I will of course keep at it, from the Highlands!

German Volume Training! So far

This is my 3rd week (but possibly 2nd full week) of adding German Volume Training to my gym routine. For those that are unfamiliar with this training (and typing the words into Google is too much of a stretch), it is a way to make gains when you hit a plateau in your training. Basically, instead of the normal ramping sets (increase weight each set until you are close to a max with limited reps), you choose a weight based upon your one rep max (PR), and do a percentage of that weight for many sets and reps.

In layman's terms, I figured out what the most weight I could lift, took 65% of that weight, and kept that weight for 10 sets of 10 reps..... Yes, 10 x 10! I had to get 10 reps for each set before I got my rest (which was 2 minutes).

It doesn't boost your ego. It certainly doesn't look like you are working up to your potential, but you are breaking ground in stamina and muscle fatigue. Fighting through the fatigue is the name of the game. You will fail on later sets and not get to 10 reps, but you will try as hard as you can. The first 5 sets might go by fairly easy, but after that, a set will happen that dials in the pain. You remain at the weight and push through it.

I used this for my compound muscle lifts-- and always first in my workout. For instance, deadlifts were once my 3rd or 4th lift-- I considered myself warming up to them. I realized that once I was going to do a large volume of them, they had to go first. 30 minutes will be spent on an exercise this way, so getting it out of the way first is a good thing.

This has been my schedule and exercises so far.

Wed: Deadlifts: 245lbs  10 x 10
Thu: Overhead Press: Barbell 75lbs  10 x 10
Fri: Squat: 175lbs  10 x 10
Sat: Bench: 95lbs  10 x 10

After the major lifts, I would do 3-4 isolation exercises and end with a conditioning exercise (usually strongman). 

I am not proud of my numbers above. On everything but the deadlift, I found the exercises too easy during the entire 10 sets. I added a set to my bench and extra reps in order to feel the burn. Nonetheless, once I was doing my isolation exercises, I could feel more of a burn. I had pre-exhausted my muscles. That may be the key to GVT.

Mondays for me are a toss up, and I usually end up working arms (biceps and triceps), along with a few exercises that I like (rack pulls which are like suspended deadifts).

I will be on this routine for 6 weeks. After that, I will hopefully have brought up my numbers in each lift. My initial goal, which I gleaned from a strongman on Youtube, is the 1 2 3 4 goal.

 1 plate (45lbs plate) on Overhead Press

2 plates on bench

3 plates on Squat

4 plates on Deadlift

After this comes the 2 3 4 5 goal-- and as you can guess, much harder to get to (especially the 2).

It certainly helps to have a friend to motivate you during these workouts. It is easy to stop before you reach 10 reps, and being covered in sweat and trying to catch your breath (I am thinking of deadlift day) can make you hate doing this routine. Studies have shown its effectiveness. The mirror will not lie to me though.

The Highlander must train.

Trying something new... sort of.

Blogging is not a new thing to me-- I have had several over the years. For the most part I have written about my adventures as a musician, the many gigs I have played, and the many groups I have been part of. This blog will be about something that has been part of my life for almost as long.

Exercise has played a major role in my life for most of it. My father was an amateur bodybuilder-- Mr. Maine in the 70's, and widely known at gyms around the state. My parents divorced when I was 12, and I never got to really learn how to workout from my father. That didn't keep me from discovering his workout books, and later finding his heroes in books at the library. I learned from Arnold's encyclopedia and Franco's nutrition book. I watched others and researched online. I made gains, and although I was able to make a schedule of working out and eating, there was always something that got in the way and made it all stop. 

I remember running, training with sprints, and lifting weights in my mother's basement. I remember getting into dance that year. I lifted to help me lift a girl during a ballet routine. I had a goal and it gave me direction.

I remember later in life rediscovering the gym at USM in Gorham. I was the seemingly only theatre student that spent considerable time in the gym. I had my eating planned out and I made major gains. I also ran up some debt with my education and a girlfriend that had a shopping issue, and I couldn't manage the food cost. She broke up with, then returned before I planned my out. I continued to work out with the next girlfriend. I got a job teaching music lessons. I continued to workout, but danced more. Teaching music took up my time and became my only job. I didn't get to eat as much as I should of. I didn't get to workout. I shrank.

I returned to working out, but graduate school took up time and I stopped again. I still maintained eating healthy, but I looked forward to espresso and delicacies more than a much needed workout.

With graduate school ending, I made a decision late in 2015 to return to working out for good. I bought a pull-up and tricep extension tower, and eventually a rowing machine, and I made time to exercise. I increasingly made more time and varied the muscles I trained on various days. I ate more consistently, and I became stronger. I tried exercises that I had not tried before. I knew that my small home gym would not support where I was headed.

A few years ago I was training with my father for the Highland Games in Topsham. He was competing, but I was joining him for the exercise and technique training. I continued to train on my own until I moved to an area that didn't have a park where I could rip the lawn up. The thought of competing always remained in my head. My father stopped competing last year, and yet he still has all of the equipment to train with. The opportunity exists for the torch to be passed down.

I contacted the local Y in my area to volunteer. I played email tag with someone for a few months before talking to someone who gave me a membership in trade for cleaning the gym. I couldn't afford to pay a membership, but at the same time, I wanted to experience the leadership at the Y up close, and being part of the team through volunteering seemed the best bet. Giving of yourself is always more rewarding than giving money.

It has been at least 3-4 months since I started at the Y. I was strong when I started, but moving the larger weights proved to be difficult. I didn't forget how to workout, but I didn't have the strength I had in my past. I decided to be smarter this time around, and train as a powerlifter, bodybuilder, and strongman. I have maintained a 5 day a week split for the past 2 months, and I have made gains physical and mental over that span of time.

I met a trainer at the Y that was a competing bodybuilder from Tennessee. He spent the past few weeks helping me with a number of exercises, and convinced me to apply German Volume Training to my routine. I am currently in the 3rd week of this training.

I am starting this blog to document my journey to train for the Highland Games, to show my respect for this trainer helping me (free of charge), to carry on the lineage my father began, and to be honest with myself and my goals.

I am the Renaissance Man-- I am the Highlander.