MIKE MENTZER: HOW TO GAIN 10 POUNDS OF MUSCLE #mikementzer #fitness #motivation #gym

[Music] thank you [Music] just what can you expect from your bodybuilding actually a five to ten pound gain of muscle per year is a considerable achievement now I know that doesn't sound like a lot at first but looked at longitudinally over a long period of time let's say five years that comes out to quite a bit of muscle growing at that rate five pounds or let's say 10 pounds even a muscle a year for five years you'd end up gaining 50 pounds of muscle try to picture with 50 pounds of beef steak would look like on your dinner table and then picture that amount of Flesh distributed all over your body as muscle it's enough to transform the average adult male weighing 165 pounds into a veritable Hercules at 215 pounds as a matter of fact only two of the 1979 Mr Olympia competitors weighed more than 215 pounds looking at the career of Danny Padilla one of the one of the most massively muscular men of all time when Danny started training 10 years ago he weighed 120 pounds ten years later just recently Danny won the Mr America and Mr Universe titles weighing 165 pounds if you look at that mathematically it breaks down to 4.5 pounds of muscle gained a year that sounds almost like nothing when you look at it on a daily basis but again Danny is one of the most massively muscular men of all time this may offer some hope to those of you who have been making similar gains I hope you are beginning to gain a better idea of just how slow the development of muscle tissue is and the acquisition of a top level physique many of you are probably wondering at this point just what your potential for developing muscle might be as potential is the expression of a possibility there do exist certain indices which suggest what your ultimate potential is the first of these is bone size you don't have to be too concerned about this as all that's really required is an average size bone structure if your bones are too small if you tend to be frail like the Woody Allen type your mouth your bones will be too weak to support a heavy musculature and to withstand the contraction of a strong muscle if however your bones are too big you may have the capacity to hold more muscle but you won't have the requisite Beauty that is the Hallmark of a bodybuilder's physique so don't be too concerned about bone size if you're average in bone size that's really all you need to worry about the second feature of the second indices of what your ultimate potential is is your muscle length what I'm talking about here is where your muscle attaches at the insertion and at the origin I'm not talking here about how long your bones are in comparison to your muscles the longer a muscle is the thicker it can become if a muscle is only one inch long it's never going to get more than one inch thick it's wet will never exceed its length in other words two inches long two inches thick what is important is how long the muscle is in comparison to the bone on which it resides does your bicep extend the full length of your upper arm bone Like Larry Scotts does I'm sure you all recall the famous photo or pose of Larry Scott with his right arm extended it seems as though his bicep goes right into his form it is that great length of his bicep which allowed it to become so massive Franco is a good example on the other hand of a of a short bicep you notice that the Gap at the end of Franco's bicep well Franco's biceps were always difficult for him to develop also so here you have two extremes Larry Scott in the one hand with his very long bicep which came to be his best developed body part and Franco Columbu on the other hand who inherited a short naughty looking bicep and therefore was ever never able to quite develop to the same degree Larry's did but this is not a uniform feature over the entire body you may have long biceps and short calves or long triceps and short biceps there are very few people if any who have this again this feature uniformly over the entire body so don't despair if indeed you do have a short bicep or a short calf another factor which is not quite as tangible as muscle fiber density that is how many muscle fibers do you have per square inch the more the more muscle fibers you have per square inch obviously the more potential for Mass development you have this is not tangible and the only way you could really discover or find out accurately what your fiber density is would be to do a muscle biopsy and that's not a very pleasurable procedure so I'd recommend against it one more industry is metabolism there are those people who are just born with a metabolism that seems to gear itself towards the rapid development of muscle tissue and there isn't a whole lot you can do to change that in my book called The Heavy Duty Journal I talk about metabolic momentum where your metabolism can be primed for a little bit faster muscle growth and the burning of fat but again this is something that can only be tampered with within a very limited range so don't worry so much about that so as you can see nature is very stingy and random in Doling out her gifts but that's the way it has to be we can't all be Champions we can't all be Albert Einsteins somebody has to take out the garbage let's face it only those who possess an abundance of the required physical and inherited traits can never hope to develop to the Mr Olympia level every area of human endeavor not just bodybuilding every area academics basketball any other kind of sport especially stands out uh with a few really top level competitors and again this is as it must be nature is very very random and stingy and Doling out these gifts to people surprisingly however I see quite a few physical types around the country at my various seminars and exhibition who seem to possess a tremendous amount of physical potential many more than achieve a great deal of success in bodybuilding that's for sure why is this why are there so many great well I'm not sorry not great but why are there so many individuals with with great potential and yet there are so few who develop or fulfill that potential I think the reason is simply psychological factors if you were given a hundred thousand normal adult males you might be lucky to find 20 with a physical potential to become Mr Olympia's from those 20 thoroughbreds you might call them maybe 10 would possess the necessary drive and ambition to fulfill those potentials and of those ten you'd be lucky to find two who had the intelligence as well to know how to train and diet to fulfill their ultimate potentials you see now how the odds of developing atop physique are actually stacked against you now don't misunderstand me this is not meant to discourage anyone from trying however for you will never know how far you might have gotten unless you try and again with the knowledge of scientific training and nutrition we cannot we can all improve and fulfill our own individual potentials whatever it happens to be and that is the most important thing going on to diet let's assume for the sake of argument everyone listening to this seminar has the potential and is going to train hard enough to stimulate 10 pounds of growth this year can the individual formulate a nutritional program that will enable him to gain that 10 pounds of muscle without gaining any fat and is it possible to gain that much muscle while losing fat the answer to both questions is yes one pound of anyone's muscle tissue measured in a scientific device known as a calorimeter contains 600 calories of energy to gain 10 pounds of muscle in one year you must consume 600 or the number of calories in a pound of muscle times 10 or the number of pounds of muscle to be gained or 6 000 calories a year over and above your maintenance need of calories that is six thousand extra calories a year not a day a week or a month on a daily basis you would need only 16 extra calories a day above maintenance levels and as muscle tissue is made up of approximately 25 percent or one quarter protein with almost 75 percent or three quarters being water you only need about four of those calories from protein and it just so happens that one gram of protein contains four calories I know it almost sounds ludicrous but there it is in simple numbers you only need one extra gram of protein a day above maintenance levels of protein to gain 10 pounds of muscle a year and your daily protein requirements are dependent solely on your body weight not on activity levels I know bodybuilders have been told for years that because they are indeed bodybuilders and very different from the average person they need more protein this is not necessarily true keep in mind again that muscle growth on a daily basis is very very slow 10 pounds gained in one year comes out to less than 12 grams gain per day that's less than half an ounce of muscle gain per day and most of that is water how much extra protein do you think you need to gain 12 grams of muscle a day most of which is water anyway obviously very little going on to find your maintenance need of calories each day write down everything you eat and I do mean everything from the milk in your coffee to the ketchup on your French fries every day for three days at the end of each day sit down with a calorie counting book and tally up that day's number of calories eaten do that for three days and after the third day take the three sums add them up and divide by three and of course what you'll have is an average you'll have your daily average caloric intake now if you haven't gained or lost weight during that period you also know that your daily average caloric intake for that period is your maintenance needed calories maintenance again being the number of calories you need to maintain your existing body weight considering your current activity levels you're not going to gain weight you're not going to lose weight then if you want to gain 10 pounds of muscle a year and again you need 16 extra calories a day to do that you just add 16 calories extra a day to your daily maintenance needed calories if for example your daily maintenance needed calories turns out to be three thousand then you need only three thousand sixteen calories a day to gain 10 pounds of muscle a year it almost it's almost embarrassing to those of us who have force-fed ourselves hundreds and thousands of extra calories and grams of protein a day and the mistaken belief that such force-feeding leads to faster muscle growth that is not true keep in mind that the first requisite is that you stimulate growth through hard high intensity training only once you've stimulated growth through training does Diet become an important factor in allowing for muscle growth the most important factor regarding diet is that you eat a well-balanced diet which is one that contains at least two servings each day of the four basic food groups meat vegetables and fruits dairy products and Grains and cereals a well-balanced diet ensures the maintenance of health and will also provide for growth and again I can't emphasize it enough don't over emphasize protein in your diet remember that muscle tissue is comprised mostly of water that doesn't mean however you should drink gallons of water every day either to hasten the muscle growth process your body has specific needs each and every day for all the basic food nutrients when you eat in excess of any one of those nutrients you don't utilize more of that nutrient for growth or for anything else so don't eat much more than you need to maintain yourself and concern yourself more with training hard and eating just a well-balanced diet the reason protein has been so overemphasized is because the protein hucksters can't sell you water through the mail again this is where the commercial interests have distorted the true picture of bodybuilding reality actually carbohydrates should comprise the majority of your daily calorie allotment carbohydrate is the only fuel that can be used for high intensity muscular contraction and if it isn't present in sufficient quantities in your daily diet your body can turn or change ingested protein and your own muscle tissue into glucose which is the blood sugar used for energy carbohydrates stored in the muscle is glycogen along with the element Potassium are what maintain the water balance in the muscle and again muscle is mostly water bear this in mind most of your reputable nutritional scientists along with the Senate subcommittee on nutrition recommended out of your daily calorie budget sixty percent should be carbohydrates 25 percent protein and 15 fat if you wish to gain muscle and lose fat at the same time you must number one train with sufficient intensity to stimulate growth and number two reduce your daily calorie intake by up to one thousand below your maintenance need of calories again if your daily maintenance needed calories is three thousand cut back to 2 000 calories a day that will force your body to use 1 000 calories of fat every day for energy as a matter of fact that's exactly what fat is is stored energy in the course of one week you'll burn one thousand calories a day times seven days or seven thousand calories of fat fat contains 3 500 calories a pound so you can lose two pounds of fat in a very predictable fashion that way per week don't go below 1200 calories a day however that is as it is impossible to consume a well-balanced diet when you cut back so low cut back a little bit on everything cut back on your protein intake your carbohydrate intake and your fat intake don't just cut back on your carbohydrates as has been tradition again carbohydrates is the most important fuel for muscular contraction and if you don't have it in sufficient quantities you won't be able to train with enough intensity to stimulate growth the only time I take supplements and I know this is on the minds of most uh bodybuilders the only time I take supplements is right before a contest when my calorie intake is indeed below normal and I'm worried about getting a well-balanced diet usually I don't go below 1500 calories a day however and at those times I I concentrate primarily on taking enough potassium in my diet along with minerals and occasionally a milk and egg protein supplement however don't waste your money on consuming you know a wide variety of different pills every day with the mistaken notion that again the more nutrients you take in the more you use your body only has specific needs each and every day for all the nutrients and you don't force your tissues to use more by force feeding yourself again the most important factor regarding diet for the bodybuilder is that he eat a well-balanced diet then if he has indeed stimulated muscular growth a well-balanced diet will provide all the nutrients and other things that are necessary for that growth to take place

Channel: HEAVY DUTY COLLEGE

Views: 327,541

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Id: rHd8sp81lwU

Length: 15min 57sec (957 seconds)

Published: Mon Aug 07 2023