TO BUILD QUALITY MUSCLE AND STRENGTH YOU HAVE TO UNDERSTAND HOW IMPORTANT OF A ROLE TIMING PLAYS IN YOUR SUCCESS AND FAILURE.
BODY AND ART; ART OPENING & BOOK SIGNING
MY GOAL AS A BODYBUILDER , EVEN NOW IS TO BUILD BIGGER MUSCLES AND BECOME MORE POWERFUL AND STRONG. THE ONLY WAY YOU ACHIEVE THAT IS THE USE OF PROGRESSIVE EXERCISE RESISTANCE TO FORCE THE MUSCLES TO ADAPT AND GROW. THIS INCREASED WORKLOAD OR PROGRESSIVE RESISTANCE CAN BE ACHIEVED IN SEVERAL WAYS:
1 . BY INCREASING THE FORCE OF CONTRACTION THROUGH INCREASED RESISTANCE SUCH AS WHEN LIFTING HEAVIER WEIGHT, BY INCREASING THE DURATION OF TIME THAT THE MUSCLE IS UNDER TENSION OR CONTRACTED, AND BY INCREASING THE FREQUENCY OF EXERCISE.
2. CREATINE HELPS IN ALL THREE WAYS: IT HELPS BUILD LEAN BODY MASS, WHICH ALLOWS STILL GREATER FORCE TO USED; PROVIDES ENERGY SO DURATION OF EXERCISE OR WORK CAN BE LENGTHENED ; AND SPEEDS RECOVERY SO EXERCISE FREQUENCY CAN BE INCREASED.
3, CARBOHYDRATES
EATING TO FEW CARBOHYDRATES CAN LEAVE YOUR MUSCLES FEELING AND LOOKING FLAT. MUSCLE FULLNESS DEPENDS, TO A LARGE EXTENT, ON THE GLYCOGEN STORED IN THE MUSCLE CELLS.
BALANCED MEALS
I MAY SOUND LIKE A BROKEN RECORD, BUT IF YOU THINK A BIG BOWL OF PASTA
IS A MEAL, OR IF YOUR IDEA OF A MUSCLE BUILDING BREAKFAST IS A BOWL OF OATMEAL WITH FRUIT, YOU ‘RE DEAD WRONG! HARD COLD FACT YOU ARE NOT GOING TO BUILD ANY MUSCLE. THE BAD PART IS YOU ARE WASTING YOUR PRECIOUS TIME. EACH MEAL MUST, AND READ MY LIPS, MUST CONTAIN A BALANCE OF PROTEIN AND COMPLEX CARBOHYDRATES IN ORDER FOR YOU TO REALLY GET THE MOST OUT OF YOUR WEIGHT TRAINING . SO MANY SHOOT FOR A SIX OR 8 MEAL PLAN, BUT THEY JUST DON’T UNDERSTAND THE IMPORTANT ROLE THE COMBINATION OF FOODS PLAY IN THEIR ABILITY TO GAIN MUSCLE MASS AND DROP BODY FAT.
IMAGINE YOU DIVIDE YOUR PLATES INTO THIRDS;
ONE THIRD OF YOUR PLATE SHOULD HAVE A LOW -FAT SOURCE OF PROTEIN ANOTHER THIRD SHOULD CONSIST OF COMPLEX CARBOS, AND THE FINAL THIRD SHOULD BE SOME TYPE OF FIBROUS VEGETABLE. THIS HAS BEEN THE TECHNIQUE I’VE USE FOR 45 YEARS. THIS SIMPLE RR PRINCIPLE ALLOWS YOU TO EAT THE CORRECT FUEL, NO MATTER WHERE YOU ARE. THAT IS HOW I’M STILL ABLE TO BUILD QUALITY MUSCLE. AGE AIN’T GOT NOTHING TO DO WITH IT.
PEACE , RR
7 comments:
The voice of reason. Again, I trust your advice when it comes to nutrition and training more than anyone else. This is because you have acquired a truly unparalleled understanding of how the human body functions.
Thank you for yet another informative, inspirational, and motivational post.
Amazing how many confusing & contradictory diet books are out there and Robby distilled the basics of good eating to a short no nonsense blog post.
Gary
Hey, Prince. I actually have a question for you, if you don't mind.
I was wondering what your thoughts were on yams/sweet potatoes as a source of complex, starchy carb? Do you eat them on a consistent/semi-consistent basis?
If you had to comprise a list of the top 4 or 5 sources of starchy carbs, what would they be?
In case you happen to want to know mine, they are steel cut oats (morning), brown rice, sweet potatoes, potatoes (I like both the red ones and yukons), and then it's toss-up between sprouted whole grain bread and quinoa.
thanks for your help.
DR-C, NRH, FORUM- COMPLEX CARBOHYDRATES- I ROTATE SWEET POTATOES, WHITE, ORANGE COLORED, YUKON-GOLD,PURPLE-GOLD LAKERS. THEY TASTE LIKE BUTTER. SWEET BROWN RICE STEEL AND CUT OATS. IRON- MAN IS DOING A SOLID JOB ON GETTING TRAINEES THE RIGHT INFORMATION. BACK IN THE OLD DAYS THE MATERIAL WAS CONFUSING. 2011 IT IS STILL PERPLEX. BODYBUILDING IS SIMPLE.THE WEIGHTS I'M MOVING THESE DAYS ARE WAY OVER THE TOP. MY NUTRITION IS THE POWERHOUSE OF MY SUCCESS.
RR if you have a high cortisol levels what would recommend to bring them down, lean everywhere except dialing in the last bit of fat at bellybutton
Jeremy, your question doesn't really pertain to this post at all, but some quick research will tell you that cortisol output is a stress response. Thus, anything that will reduce stress could be beneficial.
Robby's "Day Off" post is most helpful, so take a look at that. Here's the link:
http://robbyrobinson.blogspot.com/2007/06/day-off.html
Robby has everything in that post.
High doses of Rainbow Light Super-C from Robby's Anabolic Pack might be beneficial.
JEREMY FORUM-IT IS VERY IMPORTANT TO TAKE A JEREMY TIME-OUT. THAT GOES FOR EVERYONE AFTER WORK & WORKOUTS. THIS SHOULD ALSO BE A PART OF THE PROGRAM. CALMNESS IS THE KEY TO A BODYBUILDERS SUCCESS. RR
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