Friday, March 7, 2008

Get Big And Ripped With Backward Progress

So you wanna bulk up and gain weight?

But you do not want to get fat, right?

Well, that could be a problem.

You see, traditional bulking programs will add weight but much of it will be fat.

Often times, guys who are desperate to gain weight will get addicted to watching the scale climb and they don't even realize they're gaining too much fat.

Until one day, they look in the mirror and realize "I'm fat!"

But don't worry. Because today I'm going to reveal a secret strategy that you can use to build lean muscle without gaining blubber.

And it works by making what I call, "backward progress."

Here's what this is all about:

Advanced power lifters know all about "backwards progress."

When striving for a new personal record, they structure their training so that they build up to super heavy weights and then come back down.

It might seem like they should lift super heavy weights all the time. But they can actually ! make faster progress by making "two steps forward, one step back."

The Myth Of Bulking

Many wanna-be gurus will tell you to simply accept fat gain as part of the process and to spend a couple of years building up your weight and strength.

But now, there is a better way.

Listen, instead of continuously bulking for six months straight, why not take a more intelligent approach?

Bulk for 12 weeks. Try to eat clean, healthy foods but realize that you must consume more calories than you burn off in order to gain weight. Therefore, some fat gain in inevitable.

After 12 weeks, take 2-4 weeks to strip off some fat. (Two weeks if your bulk was fairly "clean", four weeks if you ate too much junk food).

Then, go back in to weight gain mode for the next 12 weeks.

"Backward Progress" Leads To

Lean, Hard Muscle

This approach of taking two steps forward and one step back will ultimately lead to more lean, hard muscle and less fat ! gain.

Here are two scientific reasons why this works so ! well:

First of all, every knows that most effective part of a fat loss program is the first 2-4 weeks. During the first 2-4 weeks of a fat loss program, the weight seems to fall off in chunks.

This is because your metabolism is still running red-hot. After the first 4 weeks, everything starts to slow down.

But, since you are only going to be on this fat loss program for 2-4 weeks, you'll never experience the metabolic shutdown that most dieters have to slog through.

Leanness = More Muscle Gained

Best of all, when you switch gears and go back to your muscle-building strategy, more of the weight that you do gain will be muscle and less of it will be fat.

Here's proof:

A study from the New York Academy of Sciences shows that your starting leanness will determine what percentage of your weight gain will be lean muscle and what percentage will be body fat.

Translation: If you are already a little chunky and you decided to go on a bulking di! et, approximately 70% of your weight gained will be fat and only 30% will be muscle.

But if you're already lean and you decide to go on a bulking diet, the percentages flip. 70% of weight gained will be muscle and 30% will be fat.

So by taking a couple weeks to drop some fat, you can actually build more lean muscle during your next weight gain period.

So if you have been struggling to gain LEAN muscle, give this "backwards progress" strategy a shot.

Matt Marshall is not a personal trainer or a professional bodybuilder. He's just a former skinny guy who figured out how average guys (with average genetics) can build muscle and develop outstanding physiques. You can check out his blog at

Article Source:

All About Weight Loss

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