Gaining muscle, adding some size, and shape to your frame is a very popular goal to many that train and the very misunderstood. I can’t recall any consultations that didn’t include a desire to trim, tone, or build as a priority. It is natural to want to you’re your best, so it is very reasonable and understandable goal. Young or old the same principles apply. I have had clients in their 70’s that have added considerable mass to their frame, albeit it was at a much slower pace than college athletes I have trained.
The plan is simple but it takes discipline and work ethic to follow it through. The only legitimate way to build muscle is to provide the correct stimulus (program, form, intensity), feed the body correctly (water, food, and supplementation), create a personalized training schedule that allows for needed recovery and takes into account your qualifications and personal schedule. An integration of solid training, solid nutrition, and smart (as directed) supplementation is what builds muscle.
• Include both power and isolation movements in your program.
• Include supplemental workouts that maintaining stabilizer strength in the hips core and shoulder.
• Your program design must allow for progression in intensity every single high performance workout. If this is not possible your program needs to be adjusted.
• Recovery is paramount. If you unable to increase your weight, reps or sets and are consistent with your rest between reps and sets you are not recovered.
• Eat 6 moderate portion, complete (protein, carb and healthy fat) meals per day, approximately, every 3 hours.
• Maintain your protein intake at approximately 1 gm. per pound of lean body mass daily.
• Make your last meal higher in protein and lower in carbs.
• Drink a light protein shooter (6-12 gms, protein 15-30 gms carbs) one hour before you train and consume 12 -24 oz of Gatorade during your work out.
• After your workout drink a recovery shake (20-40 Gms protein 40-80 Gms carbohydrates.)
• Eat a balanced meal 60 – 90 minutes after your recovery shake
• Supplement with high potency multi vitamin-minerals, creatine (use a formula mixed with carbs for best absorption into the cell), amino acids and EFA’s as directed.
Greg Alario
www.OptimalPerformanceFitness.com
