How Often Should You Work A Muscle?

“The worst thing I could be is the same as everyone else. I’d hate that.” Arnold Schwarzenegger

Is There A Magic Pill?

Nowadays, we don’t have to dig very hard to find information. A simple Google search can tell us everything we want to know about a subject. At first glance, that sounds great, and it is, but there are definitely some cons that we often overlook.

We say this in the health and fitness community all the time these days. Some kid who’s been in the gym 6 months will tell a veteran who’s achieved tremendous physical development that he’s doing this or that wrong. Or that he’s over training, etc. Let’s put this into perspective for a second.

Typically, when you start something new, you ask questions. You learn from people with experience who have a tried and true resume, and you apply what you’ve learned. You don’t start working at the hospital fresh out of medical school and tell the doctors how to perform surgery. They know how already!

You learn from the experts, and allow their wisdom to shorten your path to success. These days however, people seem to read arbitrary information, and then spit it out as fact. None of this arbitrary information published by scientists is anecdotal, and no the test subjects in the study don’t count.

Why? It’s simple. They aren’t a 30 year old natural bodybuilding champion that’s been working out for 15 years. They have never reached the kind of physical development where people start to question if it’s even possible naturally.

It’s like this. You can read every book in the world on training, but until you get in the gym and start logging hours of hands on experience, learning what works for you and what doesn’t through trial and error, you have no idea about how to create a great physique.

You have to put some skin in the game! That brings me to the purpose of this article. How often should you train a muscle? There are many answers to this question, so I’ll provide some context, and allow you to make your own informed decision.

So What Should You Do?

The recommended training modality for natural lifters these days is to hit a given muscle group every 24 to 72 hours. This is because after training, muscle protein synthesis is elevated for 72 hours max. Elevated protein synthesis means more muscle mass.

So, is this true? Well let’s take a look at my physique and compare. Here is my physique at 235 lbs training each muscle once every six days. My split at the time looked like this.

Day 1: Chest and triceps

Day 2:Back and biceps

Day 3: Rest

Day 4: Legs

Day 5: Shoulders

Day 6: Rest. Then repeat that cycle. Oh, and yes this physique is 100% au natural.

Now, here is my physique training at about 225 lbs working each muscle once every 3 days. My split looked like this.

Day 1: Quads and chest

Day 2: Back and Hamstrings

Day 3: Shoulders and arms. Here is what my physique looked like on that program.

Finally, here is what my physique looked like at 240 lbs hitting each muscle every other day. My split at the time was full body every other day. Simple as that.

My diet in each was always similar, although in the last picture, I was definitely not as lean. However, my basic diet has always consisted of two protein shakes and four meals a day. So, as you can see, all of these splits worked to build muscle.

I was able to increase my strength and muscle size on all of these programs. I definitely have my favorite, but my point is that there is no optimal training frequency. You just have to adjust your training volume to whatever your split is.

I will say that high volume has always worked best for me and everyone I know. I did try lower volume routines, even high intensity training, but I found that I was smaller and weaker than when I did high volume. Also, there is a certain quality that the muscles get from high volume training that you won’t get from any other style of training.

In Conclusion:

All training splits can be effective. Ultimately, you have to figure out what works for you. There is no magic pill, there’s only willing yourself to improve, workout after workout. Week after week, and year after year. So, stop looking for a magic pill, put your head down and work. Eventually, when you look up, you’ll realize how far you’ve come, and that’s what makes this bodybuilding and fitness journey so worth it. Until next time, train hard! I’m out.

How To Get Shredded On A Vegan Diet! (Without Losing Muscle)

Adopting a plant based diet is easier than ever these days. Getting shredded on a plant based diet? That’s a whole other story.Don’t get me wrong. It’s not that it’s hard or complicated, most people simply don’t know how.

Sure anyone can get shredded by just simply eating in a caloric deficit. The only problem is that in most cases you would also lose a whole heap of your hard earned muscle, and ain’t nobody got time for that!

In this article I’m going to give you a few simple tips that will allow you to get as shredded as the mailman’s pant leg after a vicious chihuahua attack. All the while losing very little muscle, if any, in the process. Alright, let’s do this!

There are a few golden rules when it comes to getting shredded as a vegan, and they are super simple. They are as follows:

Rules For Getting Shredded On A Vegan Diet

  1. Don’t eat carbs after 8pm. Really, this just means no carbs within 4 hours of bedtime. So, in other words, if you go to bed at 2am, you wouldn’t have carbs after 10pm. This works like a charm. Why? Your body releases insulin when you eat carbs, insulin is a hormone that tells your body to store fat. When you eat carbs during the day, you don’t store them as fat because you burn them off for energy right away. So, what do you eat? A low or no carb protein source such as tempeh or seitan, vegetables, and a fat source such as avocado. A protein shake would also work. Ideally, you’ll be eating small meals every about 3 hours, so your last 2 meals would be virtually carb free. Do this and watch the fat melt away.
  2. Supplement, supplement, supplement! Take protein powder, BCAAs (Branched chain amino acids), EAAs (Essential amino acids), and Glutamine. This will help your body to stay anabolic (in a muscle building state) even while on lower calories. Amino acids are the building blocks of muscles, and if you don’t get an adequate amount every day, you can forget about building or maintaining muscle. For the average person this may not matter, but for anyone training, it makes a massive difference in your recovery and progress. Protein powder is non negotiable, you need it unless you want to eat all day. BCAA’s are the next most important, and EAAs and glutamine are just the icing on top of the cake. Glutamine helps you to recover faster, and EAAs are great in case you’re not getting enough.
  3. Stick to mostly whole foods. There’s a ton of processed junk out there for vegans, and there’s definitely a time and place for it, but when you are getting shredded is definitely not the time. I suggest hitting your target physique and then adding in a cheat meal once a week and seeing how your body responds. Some people can get away with eating more junk than others, it all depends on your particular metabolism.

That’s it! 3 simple steps to getting shredded as a vegan that if you follow, I guarantee will have you well on your way to getting shredded. Remember, it doesn’t happen over night. You need to stick to any diet for a minimum of 12 weeks before you can accurately gauge it’s effectiveness.

Well, I’ve given you all the tools you need to get more shredded than ever, and to make it simple, as it should be. Put these tips to the test and let me know how much you love the results. Until next time, I love you guys.

The Simple Keys To Building Muscle On A Vegan Diet

“There is no fundamental difference between man and animals in their ability to feel pleasure and pain, happiness, and misery.” -Charles Darwin

Of all the stigmas surrounding veganism, one of the most popular beliefs is that you can’t build muscle on a vegan diet. Sure, the film “Game Changers” did a great job dispelling that myth, but when you really get down to it, the questions the average gym rat wants to know the answer to is, Can I build just as much muscle on a plant based diet as a typical bodybuilding diet?

Is it more complicated? Is it gross? Etc. These kinds of questions clearly illuminate the fact that even a basic level of understanding about the vegan diet among the average person is just not where it could be.

That’s why I’ve decided to write this article, to simplify the basic changes you’d have to make when switching over to a plant based diet as an athlete, particularly an athlete concerned with building as much muscle as possible.

However, even if you’re not an athlete, you may still find this article enlightening and perhaps it can help someone you know. With that being said, let’s dive right into it.

Keep Things Simple

Simplicity is genius. The more complicated you make a thing, the harder it is to grasp, and to keep it up becomes nearly impossible. I believe in keeping everything as simple as possible. If it is simple, you can grasp it quickly and keep it up with minimal effort. That is the key to sustainability.

A Few Small Changes And You’ve Got It!

Essentially, the only changes you need to make are your protein sources. Instead of whey protein powder, get a vegan protein powder. Some are higher in salt, so be sure to opt for a low or no sodium option unless you want to risk bloating like a balloon.

Some other good vegan options high in protein are legumes of all kinds, peas, tofu, tempeh, seitan, lean vegan meats, and soy milk. Some vegans will tell you nuts and seeds are a great option, and that’s true, when you’re not looking to be lean and muscular.

Nuts and seeds are very high in fat, and should be consumed in moderation, or you may end up kissing your six pack goodbye! Since many carbohydrate and good fat sources are plant based by default, you typically won’t have to change many of those.

This Tip Will Make Your Life So Much Easier

Get the majority of your protein from a good protein powder! If you get 75% of your daily protein from a plant based powder, you won’t have to stress about your solid meals being super high protein. Just be sure not to overeat, and make adjustments as needed.

In Conclusion

As you can see, it’s really not hard to build muscle as a vegan, it can be as simple or complicated as you make it. So, don’t believe the hype. Give it a try for yourself and you’ll see just how simple it can be.

Eventually, as more and more of us become shining examples, this will become common knowledge. Who knows? It may happen sooner than we think. I love you guys,

ADONIS