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From: Luke Sartor (
Subject:         Re: Muscle gains
Date: July 29, 2014 at 10:08 pm PST

In Reply to: Muscle gains posted by Michael on July 29, 2014 at 7:15 am:

Hi Michael,
Sounds like you're enjoying yourself. Nice stuff. A
lot of people get really hung up over how fast they
build muscle. With 80/10/10 it's easy to focus on
your size because your body loses some of the water
it was retaining on a cooked diet, along with the
excess fat if you consistently eat fewer calories
than you use.

Answering both questions kind of in one, I don't
think it would be possible to build more than a
lb/month, and certainly not with only upper body
training, unless you were a beginner, still in
puberty, were a genetic rarity or on drugs.
I don't understand why you would want to neglect
training your lower body if you were attentive
enough to train your upper body, unless your sport
specifically didn't need it and you were investing
that much of yourself into your sport.
To reach closest to your maximum rate of muscle
growth requires that you reach the 1-rep max when
you train - i.e. get to and perform the last
repetition you can possibly chug out for that muscle
group or bodyweight movement. You can do this 1-rep
max within a set with very few reps such as 4-6, or
with more such as 15-25. Dr. Graham has said a
couple of times on this board that hypertrophy (size
increase) is best achieved with the latter set
range, with strength being developed most
effectively using the former.
Couple the 1-rep max with sufficient rest in between
workouts and you're likely to get the best results
you can hope to achieve. 80/10/10 is perfect in
terms of diet for building muscle - it has all the
protein you need for growth as well as the simple
carbohydrates for fuelling a (healthy) active
Although you emphasise working out hard, I think
it's just as important to be resting hard in between
workouts. Sleep is more important than most people
these days want to believe. Certainly from the
muscle-gaining perspective it is easy to over-train
if you don't provide enough sleep for your body to
recuperate between workout sessions. It should be
possible for you to notice that you are improving or
that the same weights feel lighter from session to
session if you're recovering sufficiently.
There's some good info about building muscle
naturally on the website NattyorNot. That website
led to some tremendous awakenings for me:

I hope you find this post helpful.


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