In part 1) I outlined that one of the key metrics to monitor progression must be an objective tracking of bodymass changes. In part 2 I want to outline how I track other key metrics: such as strength and general health indicators.
I should reiterate I am natural, don't get me wrong I have no issue with medically supervised test replacement therapy. However my levels are in the mid range and I am not close to my genetic potential despite being the wrong side of thirty.In addition have less than stellar genetics for this sport. Regardless, I am in for the long haul and I don't know about you but my time is far too precious to be wasted, so you must monitor and track to ensure you are getting reward for your endeavours.
The second key indicator to monitor is strength. There is overwhelming evidence to suggest that a natural trainer cannot hope to get bigger without getting stronger. This is especially true for those of you commencing your lifting career. Now not everyone is going to be a powerlifter like Ted Arcidi or Mike Bridges, but as my old coach says everyone has the genetic capacity to become considerably stronger than your current level. I remember in the early days reading Stuart McRoberts hardgainer columns in Iron Man (or was it Randall J Strossens columns?!) and one point he made was that every natural trainer should aim for a 300pound bench 400 pound squat and a 500 pound deadlift. This concept however remote it appeared at the time has stayed with me. What I have learnt over the years is the only real impediment to achieving this is stupidity and a general lack of patience.
So how do I monitor my strength. Well I am a devotee to Rippetoes basic strength methods as outlined in his excellent book "Starting Strength". That means I train 3 days a week on a basic template with a linear progression. I wont repeat verbatim the training template as Ripps book and website do much better justice than I can . However the salient points are as follows. I perform a maximum of 4 exercise on a full body routine focusing on Deadlift (my long arms finally come in handy given I am a foot to short to be drafted in the NBA!) squat, bench, military press and chin. For all,other than the deadlift I stick to 3 sets of 5 at the same weight.
Progression is ridiculously simple. I started at 60% of my 1 rep maximums (tested, though you can estimate of your best 5RM or 3RM using downloadable max reps calculators). Per Ripps program I then add 5-10 pounds at each session. The underlying principle is to use the constant volume of 3 sets to stay within yourself but continue to increment on a session by session basis. More finesse is required to manage an intermediate or advanced trainee (drop me a query if you want some assistance and dont have Ripps great book practical programming) though the principle remains the same.
Importantly this type of program forces you to focus on constant progression and move away from working to failure. I learned through monitoring my progress that I am very sensitive to working to failure. This is a combination of my genetics and lifestyle. My vocation is a reasonably stressful environment with significant time demands. Therefore for me a routine that requires even 1 or two sets to failure wipes me out and sends me into over-training and wasted time
My routine forces me to increase weight moderately but regularly which overtime will and has resulted in strength gains. Significantly this changes the nature of training. Rather than a random session of "going for the pump" or haphazardly incrementing in a pyramid fashion I am hitting targets set by set session by session and never missing targets reps. Critically I annotate every workout and note also relatively how I felt on each set. Oh and for fuck sake a spotter is only, repeat only to lift out the bar and rack it back in safely.
Using these methods I know after every session how my strength is tracking and at the end of every cycle I can estimate my increase in 1 rep maximum. The next important metric or set of metrics are the ones you all are least likely to care about or even bother with. But I cannot emphasise how important it is early on in your career to get annual blood work done, at least annually. By this I mean the full panel, cholesterol, test, cortisol, liver, glucose etc. There are plenty of articles on the net to indicate what you should test. Now for those of you in the USA where the general level of health cover is shit I would suggest stop spending money on useless fucking pre-workout formulas and top of the range protein powders. Buy the basics and ditch the rest, the money you save can be put into paying for blood work.
If I could go back and do one thing it would be to get 6 monthly blood work done from the age of 20 or so. Building up a baseline early in life and then monitoring general health as you train is so important. In fact it helps highlight the positive effects your lifting will have on your health and ensure you identify any aberrations early. Oh and for those of you juicing if you aren't under medical care and getting blood work quarterly then you are as dumb as a Sarah Palin sound bite...so get your self tested.
Alright lets summarise the key points from part 1 and 2:
1) Track your lean muscle mass and fat mass
2) Try a Rippetoe routine or similar that relies on increasing your strength
3) Finally get a baseline of your overall health through blood work and monitor it at least annually, preferably 6 monthly.
These 3 principles applied judiciously and with patience should add significant value to even the hardest gainer. Drop me a line if you want to find out more detail.
Cheers for now Thomo
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