Building Your Frame For Body Building And Strength Training
Written by Health And Fitness on September 2nd, 2010
 LIFE FITNESS SIGNATURE 12 Piece Line Amazing Shape TOP OF THE LINE Signature $24,500.00 |
 Fitness Swim Spa Hot Tub 16 AquaFit $16,698.00 |
 Strive Fitness Complete 11pcs Circuit $13,500.00 |
 Anytime Fitness Outdoor Signage plus Tanning Beds $12,500.00 |
 Life Fitness Strength Line 15 Piece Life Fitness PRO 1 circuit USED $12,000.00 |
 Life Fitness Circuit Series Strength Equipment $10,000.00 |
As a personal trainer I see a lot of people with all different types of fitness goals. The ones who stand out the most are those who come to me with confusion about why they can't get bigger or why their body hasn't changed after working out for so long. Most of the time after speaking with these clients I realize that not only are they not giving their program enough time, they are also constantly changing their routine. Although I had previously written an article on the importance of changing your routine for gains and plateaus, I also believe that when starting out with fitness you need to build a strong "foundation" or frame. If you decide to start going to the gym because you're tired of being too skinny or you want to look bigger, you need to start somewhere and build a solid frame before you can start adjusting your workouts and sculpting your body. Most of the time it's for the thinner clients who want to "get bigger" that I stress this.
In my eyes the best thing to do is either "clean" or "dirty" bulking. "Clean" bulking means to eat A LOT of clean foods like chicken, fish, good cuts of beef, etc. "Dirty" bulking means just to pig out. In "dirty" bulking you should eat lots of beef, pizza, whole grains, and high complex carbohydrates, like rice, pasta, and potatoes. Basically your diet should be high carb and high calorie. A lot of people worry about gaining the extra fat that comes with "dirty" bulking, but sometimes that is what it takes to get the size you are looking for; you simply need to take in a lot more calories. I'm not saying eat at Wendy's or McDonald's everyday for breakfast, lunch and dinner; Nothing good will come from that. You just need to up your daily caloric intake and take in more protein, carbs, and fats.
Along with the heavy eating comes heavy intense training. This consists of low rep, high set workouts with 3-5 minute rest in between sets. You should be using only power movements like squatting, press, push press, deadlifts, cleans, bench press, etc. The program I followed and learned a lot from is called Starting Strength by Mark Rippetoe. Along with workout routines and step by step guides to perform the movements correctly, this book will really open your eyes about a lot of things when it comes to strength training. I highly recommend purchasing this book if you're looking for real gains in size and strength.
Everyone has to realize you are what you eat. I say it a lot but nutrition is the most important thing when it comes to training. You can be in the gym 14 hours a week and not get the results you're looking for simply because your nutrition isn't on point. So it all comes down to eating the right amount, getting the nutrients you need to rebuild muscle, rest for healing muscle, and hard work. At the end of the day when you're trying to gain weight and get bigger and stronger, you need a good frame to fall back on. Eating and training like this shouldn't be your main goal forever, but it's important for building your body up to its potential. Whether your goal is to be big and bulky, big and lean or just to gain weight, a program like this should be taken into consideration.
-Austin
Certified Personal Trainer
http://www.askapersonaltrainer.net
Tags: body, Body Building, diet, fitness, muscle, Nutrients, nutrition, Stress, weight
