Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
Built for Show (And Go)
How Nate's Getting His Butt Kicked in the Gym (And How That Can Help You)
I just finished Day 1 of a new training program and I feel incredible. No, it isn't anything "magical". It's what you'd expect from a welll-written program from a smart guy that focuses on building multiple strength qualities, hypertrophy, and keeping you healthy.
I feel incredible because, well, I've been a bit of a wuss and haven't followed a training program in months.
I know, I know. I've written before about how stupid it is to write your own progarms. But you don't understand: I haven't followed any training program over the past 12 weeks.
No post-it notes or workout journals. No exercises scribbled onto note cards or written on legal paper. I've just been going into the gym (most of the time) and winging it.
Sure, it's been fun. I've taken long-ass rest periods on heavy deadlifts. I've supersetted every chest exercise known to man for absolutely no reason. One day I pushed a Prowler for 30 minutes (with lots of rest and one near-vomit session).
But I've been missing something all along: the feeling of accomplishment.
Nothing feels better than looking at what you're supposed to train that day, rocking the workout, and scratching shit off a list. It's just satisfying.
But when you make up your own program on the fly it's easy to bitch out on hard exercises and not push yourself. Hell, it's easy to skip going to the gym altogether.
(I'm doing the Show and Go system by Eric Cressey, by the way. It's the perfect follow-up to Built for Show and was created for guys who want muscle and performance in one complete package.)
So, I've got this new training program and, if it's cool with you, I want to share two new things I'm currently doing in the gym.
2 New Things Nate's Doing in the Gym
- Three days per week of strength training
To be honest, I'm a big fan of four-day splits and had been doing a few variations of those leading up to the last 12 weeks of "what-the-hell" training. I do think three-day training programs are good for beginners (which is why I recommended them in Built for Show) and for people who are strapped for time or are trying to build up other parts of their lives. That's the mode I'm in.
With Cressey's program, I'll be in the gym for a total of 3-5 hours per week (depending on how long the energy systems work takes me) and kicking ass every minute. And while Show and Go offers a four-day version, I plan on sticking to the three-day schedule since I'm 1) writing a new book, 2) getting ready for a month-long trip to Europe.
I want to make sure I'm going to follow the program when I'm abroad, and I know I can make it three days per week. (If not, I give you permission to punch me in the face or send me hate mail.)
Three-day programs—when written well and performed like you're on a freakin' mission—will create enough stimulus for muscle growth, strength gains, and fat loss.
- "Filler" exercises in between main exercises
When I was talking with Cressey a few days ago, he told me how most guys don't focus on the "ancillary" aspects of training. I totally agree.
Sure, we've got the lifting weights part down. But what about the foam rolling, flexibility, and cardio (energy systems)? What about the exercises to help our posture and make our joints more mobile?
We don't do them, that's what.
I enjoyed my first day on the new program because it included these kinds of exercises during training. Doing scapular wall slides right after a set of front squats? Yep. Super-setting god-awful Palloff presses with cable rows? Sure.
This is the stuff most of us would skip if it weren't written into the meat of the program.
Got a Training or Nutrition Question? Let Me Help You.
So that's what I'm up to. Since I get dozens e-mails asking about my current training program, I figured you guys—my faithful blog readers—would like to know. And I'll be sure to keep you up with how the program's going. (In fact, I'll put periodic updates in my newsletter, so sign up for that if you haven't already.)
But now I want to help you. I really appreciate you reading by my blog and articles and want to give back.
So if you've got a training, nutrition, or even a lifestyle question, post it below before Friday September 24th and I'll do my best to answer it.
(Oh, and if you're in the market for more muscle and strength, be sure to check out Cressey's Show and Go System.)
Comments for This Entry
-
Hey Nate,
No training question, just wanted to say I'm loving the blog, always tons of great tips here.
I totally agree that most guys don't focus on the aspects of our training that will keep us healthy, from a postural standpoint but also flexibility and maintaining healthy joints.
We get in the gym to become stronger and to look better, but training to maintain a well-functioning body is just as important.
Great stuff though, looking forward to your next book!
- Chad -
Totally agree on - the feeling of accomplishment.
In order to improve, we need to step out of the comfort zone.
Eric Cressey have been outstanding with his work.
Nate, since you are into a new intense training programme. Will you make changes to your current diet?
Thanks. -
Hey Nate, quick training question for you.
Over the summer I had an irritated tendon near my left anterior deltoid. I went to a therapist a few times and between stretching he gave me and therapy in the office I received my shoulder is fine now. The only problem is this whole process took about 2 months before my shoulder was fully healed.
Here's my question: even though my shoulder is healed, it is definitely much, much weaker now, since I couldn't really use it for heavy lifting during the healing. Now on things like the bench press or shoulder press my left shoulder is always lagging; I almost dropped a dumbbell (a light one too) on my head doing a shoulder press because my shoulder and stabilizers are so weak. It's been this way for a couple weeks, what should I do?
Will it eventually balance out with my right shoulder if I keep lifting without favoring it or doing extra work, or should I do extra mobility and strength on my shoulder until it is caught up? It's frustrating how much it limits my lifting.
Thanks Nate! -
Nate:
I am about to complete Ian King's 6-month advanced workout from his excellent Book of Muscle. I worked Built for Show for six months before beginning it, and together they comprise my one-year come-back to serious training after a three-year period of total inactivity following graduation from high school.
I am six foot-six, weigh 220lbs and have a body fat % of about 14%. I squat 335, deadlift 345 and bench 245 each three times, and can do ~10 wide-grip pullups with a 45lb plate hanging off me. I have always been a bit on the lanky side; most of my height is in my legs, and my arms are veeerrryyy long. I strongly identify with your maxim 'Look like an athlete': I don't desire a bodybuilders physique at all.
However, despite looking considerably better than I did a year ago (255lbs with 23% BF), I am still not happy with the way I look. My arms still appear pretty thin, and I'm still carrying a little extra body fat I'd like to lose.
Basically what I'm asking is, where do I go from here? I am considering three alternatives.
1) Show and Go
2) Repeating Ian King's BoM workout
3) Ian King's (Slightly Dated) 'Get Buffed' Series
I am starting Medical School next Fall, and, being newly-single, would like to polish my physique between then and now. What do you think?
Best Regards,
Dave -
Nutrition Question:
I can never seem to have the best of both worlds. When I want, I can 'bulk' up quite well, 5'9", have been as high as 190 lbs.. but carrying far more fat then i'd like. No one would look at me and say 'he's fat', but you know, with the shirt off, the gut comes out haha. Or, when I want (summer), I can cut down real well and get the abs poppin (150 lbs). Ideally i'd love to be around 175lbs lean. Why is it so hard to keep fat gains limited while bulking up? What can I do this time around to help cleanly bulk up to the weight I desire?
What do you suggest nutrition wise? (Maybe even program wise)?
Thanks so much for your time,
LOVE THE BLOG!!! -
Would you reccomend your "Built For Show" for a 'non' beginner? Say someone who has been in the gym hitting it hard for the past 6-12 months?
-
Hey Nate,
Even though I have been reading your blog for ages this is my first post, so hi :-)
I relate so much to this blog post. During 2009 I got some great gains on a very structured 7 month programme; 9kg lean muscle, 11.4% body fat but recently I have taken my foot off the gas. This is perfect motivation I need to get back on it. Bring on sub 10% BF before Christmas!
My question:
What does your pre workout stuff look like (foam roller, mobility/stability work etc)?
Is it general or is it specific to you?
Thanks -
Nate,
I like your attitude, but I feel as though it's us that need to give back to you. So I want you to know that I glean from you all of the time. For Example:
You suggested doing three reps slow and stretched and squeezing followed by three explosive reps. Or the other way around depending on your needs.
So I combined that with the I,Bodybuilder program (which I recently finished) and I'm having a blast with a whole new freaky way to hurt myself. Here's a big THANK YOU to guys like YOU who help me keep it fun and challenging.
Tim -
Nate, my favourite blog post in a long time!
-
Nice post, Nate. Glad to hear you're enjoying Show and Go - I'll be checking it out after next month. :)
-
Thanks to everyone for their comments!
@ Edwin
Nah, I probably won't change much. I pretty much stick to the same "routine" with food: lots of protein, lots of fruits and veggies, not a lot of grains, tons of high-quality fat, and a gallon or more of water. Oh, and beer. :)
@ Matt
Cressey is probably a better dude to ask when it comes to mobility and whatnot, but my suggestion is to add in some more direct rotator cuff work for that side and to maybe add a set or two of single-arm dumbbell movements for that side to bring it back up to speed. If you're doing dumbbell military presses, for instance, add in one or two sets just for that arm at the end.
@ Dave
That's awesome, man. Congrats on picking a few things and sticking with them. Now, while I think Ian King is a smart dude, I'm really enjoying Cressey's Show and Go. It's a great blend of strength and hypertrophy training, and perfect for that "athletic look" you're after.
@PJ
It really depends on your body type and how "smart" you are when you bulk. From the sounds of it, it doesn't seem like you have a hard time putting on weight. I'd suggest running a calorie calculator on John Berardi's Massive Eating (do a quick Google search). It'll seem like a lot of food, but if you pick a solid training program that has you in the gym 4-6 days per week the "energy flux" should be right on point.
Also, when you're ready to add calories, I'd start by adding 300-500 calories right after your workout, mostly from protein and carbs. That should help keep the fat gain down while promoting protein synthesis.
@ Dustin
I think Built for Show is great for beginners and "intermediates". Just a matter of what you're looking for. Cressey's new program is great, too.
@ Matt
Thanks for posting, man! It's always good to see guys who've been here for a while chime in. My mobility used to be pretty focused (more hip mobility, glute activation, and scap work) but now that I'm following Show and Go, it's a bit more "general." Still, I foam roll everything (and I mean damn near everything) and go through a series of a half-dozen mobility exercises.
Plus, the program I'm doing has mobility and stuff in the actual meat of the program, which is cool.
@ Tim
Thanks man! Glad to hear that.
-Nate -
Hey Nate,
The Show and Go system does look pretty cool and worthwhile, I might just have to pick it up after you fill us in on some results.
Anyways, in relation to the "filler exercises", I just started working out a crossfit gym and the workouts are about an hour long and incorperate a lot of high intensity cardio along with plyo, and tons of other body weight stuff like pull-ups, pushups etc. The trainer at the gym also wants me to do 3 days a week of an hour long, strength/olympic lifts class. So my question is, should I do the lifting classes on monday wednesday friday and the crossfit thing the tuesdays and thursdays in between, or should I do the crossfit in the morning on MWF followed by the lifting sessions later that night and rest on T TH?
Thanks man and keep up the kick-ass work!
Noah -
Nate:
It's absolutely awesome that you take the time to answer questions. I can't even begin to describe what an inspiration you've been (or how many of my friends have received your book as birthday gifts).
Show and Go it is!
Thanks man,
Dave -
Hey,nate. I didn't subscribe your blog but I kept updating it myself. How faithful's that? lol. I read this entry before sleep but I want to ask my "free question" before deadline, so Here it is:
I'm asian. Chinese. 178cm/70kg. Slim shaped, training for 3 years. I'm about to restart my training after 5 days(now i'm with my parents, guiding them through EXPO2010), My problem is I didn't do well with the energy/cal. intake. My body is constantly in a relatively slim shape(from my view). I hope you could consider my situation and tell me my "basic cal. comsuption per day" and "how-many-cal-if-I-want-to-pack-up -some-weight-and-muscle."
I've heard of the lifestyle of "eat everything you see" strategy. But I didn't REALLT tried it. Sometimes I believe I've already eat enough(,cause i'm always full!), but it's not since I'm still 70kg with 178cm height(5'10"?). So I guess I DO need to use a calculator to figure out my cal. intake everyday. (p.s. I do deadlift and squat. They're my fav.)
How do you think of that? I hope I didn't bother u, I indeed need some help with my getting-heavier period.
Thanx in advance :) -
Hey Nate!
How about a visit to Helsinki finland on your european tour? -
Training/Nutrition question for ya:
I'm a pretty avid amateur athlete, consistently playing pretty high level soccer and tennis, and sprinkle in occasional 5 & 10k's and sprint triathlons (I'm at 5% BF). I hit the gym 3 or 4 days a week purely for strength training and often do so in an effort to make myself stronger for the athletics. Ironically though, I feel like the sports are getting in the way of really achieving muscle growth.
Do you have any tips for the guys who want to build muscle while regularly playing sports?
Thanks! -
Nate ! Doing a great job . I own a fitness studio and admire how you have it all together at such a young age . Keep it up !
For my question ......... If you could only pick one exercise to do for the rest of your life , what exercise and why ?
Thanks,
Howie -
Hey Nate! Hope you doing great! I love your blog and your book!
I have been training consistently for about 2 years, and got a little fat (16%). Now, I'm trying to eat my carbs in the breakfast, and around my workouts. For the rest, only protein and good fats.
I'd like to know what you think about this diet. I'm not counting calories, I'm just trying to get stronger, leaner and healthier.
Thank you very much! Cheers! -
My man Nate, Could you help me out with a good detailed diet for a lean-muscle gain...Like exactly how many calories and grams of carbs/protein/fats should I be eating daily ?
I am 21 5'11 and 150 pounds by the way, hope that helps. I have alot of muscle to gain but I don't want to gain alot of fat all at once either ( because there's no point in having more body-fat than actual muscle, hahah). I would like to gain a good quality 20-30 pounds of muscle by next summer.
Thanks for any advice with this, I really appreciate it. -
Hey Nate, fantastic post.
I have been kicking my ass following your "Built For Show" program the last 6 months, back home in Australia. I have made great progress, and i am now traveling North America, and want to know if you have any tips on how to maintain my achievements while on the road? -
Looking to get more into youth fitness...any opinion on International Youth Conditioning Assoc (www.iyca.org)
Thanks,
Leon -
Hey Nate, thanks for recommending the Show and Go book. It is just what I needed and can't wait to jump in and start tomorrow.
I'd like to ask though, I noticed that you stated that you only eat fruits and vegetables for your carbohydrate sources? Why is this? What's wrong with oatmeal and sweet potatoes and the occasional 100% natural wheat bread or wheat pasta?
Thanks man and keep up the great work!
-Alexander -
Nate,
First off great post and love the blog! My question is I have been focusing on increasing my pull-up repetitions up for the past few months and I seem to be getting stuck in the 10-12 range. Any suggestions from personal experience would be greatly appreciatied. Thanks and enjoy Europe! -
I've been doing an upper body and lower body split and would want to know what you recommend on doing in between both days? i.e. Mon-Upper, Wed- Cardio, Fri- Lower. Thanks! Big fan of your work ethic.
-Ryan -
Hey Nate,
I'm looking to get faster (more acceleration, top speed, higher jump, etc), and I'm pretty happy with my lifting program. What I'm curious about is what I should be doing in the kitchen. I'm about 10 pounds fatter than where I'd like to be for playing weight, but I'd also like to be building muscle in the gym. My season starts in February, should I be trying to cut for the next 15-20 weeks and then add some calories when I'm leanest or the other way around? Obviously 10 pounds isn't a big deal to some guys, but losing over 5% of the load my legs are moving does have noticeable advantages.
-Jack -
Nate,
Been training for a few years now, I am 6'3" 180 and have almost no fat on my body at all, not sure the exact percentage. Anyway, I shovel as much food in my mouth as I can, with a pretty good balance of protein, fruit, veggies, I still eat grain but oh well, drink lots of water and cut my alcohol intake a lot. I also train pretty hard and have been on bfs for almost the whole year now. The problem is I've only gained about 3-5 pounds and have made no real noticeable size gains, and I limit cardio, I'm really trying to focus on building muscle and I can't seem to get it going, any ideas? -
Hey Nate!
I have been reading your blog since I was 17 (2 years ago) and have been through the BFS program already. Is there any more details or themes of your new up-coming book that you could share? More training, eating, lifestyle programming (BFS 2 style?) or something quite different? And AnY guesstimation of when it could possibly be released? Or planned release? -
Nate, been following your blog for a long time now and really respect your work...and I've got a training question for you.
I have long since lacked flexibility and mobility to squat safely and correctly, which finally ended in back pain that keeps me from loading my back for squats, so I've switched to front squats, however due to two wrist injuries, there is no comfortable way for me to grip the bar, which pretty much puts axial loading out of the equation, I'm trying to follow Cressey's max strength but don't know what to do. What exercise(s) can I substitute? -
Looking forward to your progress, Nate.
I purchased the program today. I don't plan on doing it - at least not currently because it doesn't fit my goals. I mainly bought it to continue learning. I plan on reading it all tonight, but coming from Cressey it's going to be top notch.
Good luck, man. And you're looking jacked and shredded. Nice. -
Nate,
First off I love your book man, I'm just starting the second phase of spring, and I feel my strength building every day. however I do have a question. I noticed in your post (and I believe in your book) you said 3-4 days of workouts per week. For my job I exercise every day in the AM, and then 3 days a week in the afternoon I do Built for Show. I have done 2 a days on and off for 5 yrs. I do however at times get burnt out (usually when i was doing 2 a days for 5 days straight). My question is to keep from getting burnt out in the long haul should I stick with 3 days or push it to 4 days doing 2 a days, and if I do get burnt out, is it okay to take a week off of Built for Show, or should I just push through?
-Axel -
Hey Nate,
My lower back tends to round and my hips shoot up too quickly in conventional deadlifts. I've strengthen my lower back and core quite a bit (back extensions with 100pounds with a monster mini looped around). Whats the problem? quads? hams? -
Hey Nate, I'm about 3 months into barbell training and I want to know what you think is the best way to get stronger in the big 3 and your favorite assistance exercises. I hope to venture into power lifting in the future. My current lifts are
squat - 245 x 3
bench - 225 x 4
deadlift - 365 x 5
I have a shitty bench lockout and weak legs vs on the squat if you need to know. Thanks for the help! -
Hi Nate,
I’m 18 years of age, 177cm, and about 67kg. I would definitely call myself a hard gainer. Who has one of those metabolisms that resemble a hummingbird hooked on trailer park meth.
Since the start of the year I have been in and out the gym with causal visits, I really can’t afford a gym membership as I’m poor as F*ck. I Started working out at the age of 16 ¾. Now I hit the gym once a week and train on my workout tower and do home exercises. I also run about 1-3 times per week.
When I do get a gym membership I am very highly considering taking up The Anti-Bodybuilding Hypertrophy Program Break the "Rules" and Gain Real Muscle! - By Chad Waterbury
The same training program you yourself first officially started on!. I want to know from your past experiences and knowledge if you think this is the right program for me? And when did you start adding more weight, after the initial 23 day period?
I also figured I should follow your Skinny guys Formula for muscle? - Mine worked out to be round 3500 calories/ 14 644 joules.
Thanks -
Hey Nate,
I just wanted to know what do you supplement with these days?
Thanks -
Hi Nate, My question is: What percent of 1XRM should I work out at. Regardless of the rep scheme that I'm using for a particular workout, I always bring every set (except warm-ups of course) to technical failure. Let's put it this way, Although I'm an old guy, I'm a beast and work really hard every work-out. I'm making good gains in strength and hypertrophy, however, it seems that my recovery is not happening fast enough and I remain sore, especially in the A.M and around bedtime. So how do I adjust my workouts, please?
-
Hi Nate,
I have a training question that I would like to ask you:
Do you know anything about the stronglift ( 5x5) program?? what's your opinion on this program? Is this a good program for beginners to start with? Anyways, If you don't know the program looks like this:
Workout A:
squat 5x5
bench press 5x5
inverted rows 3x failure
push ups 3x failure
reverse crunch 3x12
Workout B:
Squat 5x5
overhead press 5x5
deadlift 1x5
pull ups 3xfailure
prone bridge 3x 30 seconds
Thanks for the help... -
Looking solid Nate! Cressey is the man... I've been studying him for over a year or so and he has totally changed my life and training.
First stumbled upon him when I injured my shoulder and read most of his articles (and MIke Robertsons). Since... I've healed my shoulder, do daily mobility and stretching, foam rolling, proper dynamic warm-ups, learned how to deadlift correctly and the list goes on. I got several of his mobility programs... which kick ass!
I'm sure Show and GO is going to kick-ass too!
I feel better than I ever have and am finally getting results and staying injury free! -
love the blog, informative and entertaining.
im satisfied with my training right now, im following one of jason ferruggia's programs along with precision nutrition, but i have i slightly different question.
other than getting massages, what can i do about neck and shoulder tension? it really drives me crazy. i feel like my muscle tension is above average over all, and im sure its not helping my workout recovery. -
Hi Nate,
As always love your blog posts. Question on stretching
How long do you stretch after a 1 hr workout in the gym. Also if you are doing 1 body part/day, say Legs on Monday; do you do stretching exercises for legs only on Monday or everyday till it is no longer sore.
Also what is your opinion on stretching between sets. Good or bad? -
Hope you guys are ready for one long-ass comment! (My web guy is working on fixing the comment system to be more friendly and less annoying, which will be nice.)
@ Noah
I'd suggest putting them on separate days.
@ Dave
Thanks man!
@ Ming
This is right up your alley: http://thenategreenexperience.com/blog/Skinny+Guys%3A+Formula+for+Muscle/
@ Josh
It kind of depends on where your passion is, man. If your passion is sports then muscle-growth isn't the most important goal, I'd imagine. Still, I see where you're coming from.
I'd suggest getting in the gym three days per week, doing mostly heavy compound movements, and focusing on bumping up your calories around your workout. Introduce a workout shake, or if you're having one already another full serving.
I know I kinda sound like a broken record, but Cressey's Show and Go has a two-day and three-day option specifically for guys who compete in sports and want to gain muscle.
@ Howie
Hmm...Well, I'm going to pick two: deadlifts and pull-ups.
@ Sammy
Sounds like you're on the right track. Just make sure you're getting enough protein and veggies.
@ Josh Number Two
A detailed diet? That may be a little out of the scope of this since it'd take a bit more information about you to design one. But check out that link I posted above for Ming. It'll get you on the right track for calories, at least.
@ Corey
I'm actually going to be doing the same thing as I'm traveling to Europe for a month. (I leave in a couple of weeks.)
Day passes at most gyms are 5-10 bucks. I'd suggest hitting the gym twice per week for a total-body workout and then doing some bodyweight stuff in your hostel/friend's house/wherever the hell you're staying.
You'll probably end up losing a little bit of muscle, but it won't be much. Enjoy yourself and don't worry too much about it. It'll come back quick.
@ Leon
Excellent organization. Highly recommended.
@ Alexander
I still eat sweet potatoes and brown rice and occasionally bread. I just prefer to get most of my carbs from fruits and veggies since I always seem to stay leaner when I do.
@ Jor-El
I actually wrote an article a year or so ago about this. Check it: http://bit.ly/cxFQfR
@ Ryan
I'm a little confused - you're doing an upper/lower split but only training two days per week? That's fine if you're strapped for time, but instead of trying to figure out what to add on the "off" days, I'd suggest bumping it up to two upper body days and two lower body days first.
@ Jack
Losing 10 pounds of fat shouldn't make too much of a dent on your lifting progress or strength, man. Especially if you're training with lower rep ranges and focusing on the "big" movements.
I'd suggest dieting down a bit to knock off those ten pounds. Shouldn't take much more than limiting carbs except for around workouts, and adding a couple interval sessions per week. When you get to your "target weight" or whatever, I'd bump the calories up by 250 or so around your workout and keep the interval training in.
@ Jon
Check out that link to my "Skinny Guy Calculator" I posted for Ming above.
@ Riley
I'll give some details soon. :) Should be finished and ready to rock in January.
@ Eric
Definitely go with some dumbbell lunges, split squats, and all kinds of deadlift variations. Also, you can always do a "cross-over" grip on the front squats. (Some people call it "bodybuilder style." And keep working on your mobility!
@ Chase
Thanks man. Also, kudos to you for constantly wanting to learn and invest in yourself. It's a shame most people don't understand that the "top guys" spend tons of money every year learning.
@ Axel
Stick with the three days per week for now until the whole program is over, man. Then bump it up if you need to.
@ Mond
Probably a combination of tight hamstrings and poor glute activation. Try doing some static stretches and consider switching to a sumo stance for a bit.
@ Steve
I've always had a lot of success with reps over 90% of my max. (Obviously you can't do that all the time.) The best way to almost instantly increase the amount of weight you can lift, however, is to work on your technique. It's not sexy, but learning how to bench, squat, and deadlift perfectly (or as close to perfect as you can) will do more than any assistance exercises. At least at first. Check out videos by Dave Tate on Elitefts.com.
@ JR
Waterbury's program is a great one to start with. I think you'll be fine as long as you do it consistently and eat enough. Kudos for checking out the calorie calculator.
@ majd
My current supplements: multivitamin, vitamin D (around 4,000 IUs), protein powder, Ananconda (high-quality protein and creatine), and lots of fish oil.
@ Eugene
It sounds like you're doing everything right, so I'd say stick with the 'technical failure' plan. Still, it'd be smart to back off every few weeks and go lighter weight with less total work volume. Reduce your sets, reps, and load.
@ Kia
I'm kinda familiar with it, but haven't tried it. Looks pretty basic but effective. Still, I'm not sure how "balanced" it is. You'll just have to try it and see how your body reacts.
@ Austin
You may be breathing incorrectly. If your chest and shoulders rise every time you breathe, start taking "belly breaths". Keep your chest and shoulders still and expand your stomach instead. You'll use more of your lungs and it'll help decrease some of the tightness. Also, check your sleeping habits and make sure you have a good pillow.
@ John
I prefer going through a series of upper and lower body stretches every day, focusing on hip flexors, quads, glutes, pecs, and lats. I like stretching between sets if you're stretching a non-competing muscle. Meaning, I'd stretch hip flexors in between sets of pull-ups, etc.
-Nate -
Hey, Nate. I have 2 questions. I'd love it if you'd answer either one, but both would be even better!
q1: Could you lay out a typical day of eating for you?
q2: Could you please explain what your workout nutrition looks like? Pre, intra, and post?
Thanks, bro. Keep up the good work. You're looking great!
NRH -
Nate, Last question, I used your calculator and it got me to around 4100 calories per day. Assuming that there are enough hours in the day to eat that many calories without stuffing my face with fast food, do you have any reccomendations for maybe a high calorie shake I could start having to knock out 800-1000 calories or so at one time? or anything else that could help me out with that, 4000 seems like it will be tough
-
Nate, Last question, I used your calculator and it got me to around 4100 calories per day. Assuming that there are enough hours in the day to eat that many calories without stuffing my face with fast food, do you have any reccomendations for maybe a high calorie shake I could start having to knock out 800-1000 calories or so at one time? or anything else that could help me out with that, 4000 seems like it will be tough
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I am a rugby player and my right trap seems to get destroyed. There is no pain but the muscle is tight and bulky. I was wondering what soft tissue work i should do or any certain exercises I can use to help pull the trap down.
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Nate,
I play a sport with supervised training on Tuesday Thursday and a game on Saturday. Does Cressys new book have something appropriate to train Monday Wednesday in season style?
Ta, -
Big Nate!
What's up man? I'm trying to pack on some pounds this winter and a lot of my calories are coming from grains. I saw where you said you mainly stick to lots of proteins, vegetables, and fruits and was wondering if that's the better option and if so how much more of those things should I be eating? I'm 6'2" 205lbs. and trying to add about 10 more pounds of muscle while reducing fat. I'm currently taking in around 2,600 - 2,900 calories a day.
Thanks for the help bro,
Mav -
I also am not a big fan of training 3 days a week but for a time about 2 years ago I was somewhat forced to and oddly enough I had amazing gains from it.
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@ Jon - Not trying to hijack here, but this shake packs 1,111 calories: http://www.youtube.com/chasekarnes#p/u/31/JwTon-o3Sjk Hope that helps!
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Nate, thanks for continuing to share you experience and knowledge. Your achievements are inspirational. I am in process of rebuilding muscle and strength after recovering from brain surgery. I'm 50 and have been researching how lifting routines should be modified for someone who is a tad older than the target age in your book. Thanks!
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Hey Nate,
This program looks solid---going to be trying it out next month. Eric is quite the mastermind and could only see great things coming from this.
"Filler" exercises may be the greatest thing that I have ever implemented into my training. I am glad you pinpointed that aspect of the program. That alone will make HUGE contributions to muscle growth and fat loss a like.
Glad to see more frequent posts bro---great info as usual.
MA -
Thanks Nate, right, reduce total load. I enjoy the workout so much and it feel good as I'm going so I don't know when to stop. Common sense ain't so common. Sometimes I can't see the forest for the trees. D'ya think I'm a serotonin junkie or something? Is that possible? Thanks so much for making that fast and helpful reply. Really, gene
Gotta get your book and show it round the gym. Looks really good. -
Hi Nate:
Awesome blog, man. Love how your personality comes through in your posts without being cheesy. What does an average day of eating look like for you? You mentioned beer; how many do you have per week to stay as friggin lean as you are (ripped!). Keep up the great work. -
@ Nelson
1. Check this out: http://www.thenategreenexperience.com/blog/What+I+Eat+%28Almost%29+Every+Day/
2. In terms of workout nutrition I'm not doing anything fancy. I mix up some Anaconda or Surge from Biotest (depending on what I have available) and use that. Simple.
@ Jon
Scroll back up and check out Chase Karne's last comment. He's on point.
@ Melanie
Tennis ball on your shoulder capsule and rhomboids and scapular wall slides.
@ TheRow
Show and Go has a great two-day option for in season athletes. Check it out.
@ Maverick Hollywood (coolest name ever)
Look at your Gravatar pic! Ha! Anyway, I suggest having at least two or three "Supershakes" per day. These are high-quality, high-calorie shakes that are easy to get down. Check out the last blog called "Wake and Shake." Make it a habit to add two of these shakes to your eating plan and I guarantee you'll put on some muscle.
@ Seneca
With the Winter phase of Built for Show you'll be building strength and muscle at the same time. The two don't have to be separated. Keep eating the way you are and train hard and consistently and you won't get fat.
@ Jeff
There's not a ton of modifications I'd make. It depends on if you're relatively new to weight training, also. If anything, I'd lower the reps a little bit and focus on quality of movement (perfect form) and a full range of motion. And don't skimp on the mobility and flexibility.
@ Aaron
Check this out: http://www.thenategreenexperience.com/blog/What+I+Eat+%28Almost%29+Every+Day/
-Nate -
Hey nate I've been doing your summer program in built for show Ans tabata on off days, do you think that is overtraining or fine? It hasn't effected my performance but more or less curious as to what you think obviously. P.s. what's some good beer to check out? Thanks for the inspiration
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Hey - Just wanted to say that I came across your blog recently and am really enjoying it....!
I was wondering if you know of any good training blogs, of this style, that you could recommend for women?
i haven't seen any i really like as much as this... (and I've looked)...
something with actually some detailed training and workout ideas as well as a bit of nutrition...
i obviously don't want to build muscle...i'm in fairly good shape but want to get my body fat down...thanks! :) -
Hey Nate,
49 yrs. old - running background - always around 140lbs until several years ago - got more into weightlifting - gradually gained 20lbs. a little more BF - followed Lou Schuler's "New Rules of Lifting" - and a little time with "Starting Strength" - right now doing Lyle MacDonald's "Bulking Routine" - still want to add just a little lean weight, but increase strength, get BF down a little - does Show & Go sound right? Does it have a nutrition plan too? -
Chad Doncsecz
Age:22
Height: 6'0"
Weight: 187lbs
BF%: 9% (Machine method, not most accurate)
Goal: Be built like a badass.
Current Training Plan: WS4SB by: Joe Defranco (http://www.defrancostraining.com/articles.html)
Hey Nate,
I have been using Surge Recovery/BCAA's/Creatine as my workout nutrition recently and I was just wondering what protocol you think is better when using it as my Pre/Peri/Post workout choice.
Example 1: 1 Scoop of Surge and 1 scoop of BCAA powder during, then 1 scoop of Surge and 1 scoop of Creatine after. ( I read on Precision Nutrition that this is the protocol Berardi uses in his example PN eating plan)
Example 2: 2 Scoops of Surge, 1 scoop of BCAA, 1 scoop of Creatine all during.
Also, I feel as if I have been determining wrong as to my body type. Any tips on nutrition for someone who seems to be a Ecto-Meso hybrid type? I have been using just the Mesomorph recommendation in Precision Nutrition (40/30/30), and seem to be at a standstill, which is getting me a bit discouraged. Any harm in adding more starches even outside the workout window? Nutrition is giving me a headache, lol. I think I over-analyze and over-think too much about it (too much reading from too many sources). Let me know what you think, your opinion is one that I trust whole-heartedly out of most fitness professionals out there.
Thank you,
Chad Doncsecz -
@ Shaunn
It's fine to do Tabatas on the off days, man. And check out Rogue Dead Guy Ale. That's a good one to start with. :)
@ Julie
Thanks for the note! I'd Google Rachel Cosgrove and Cassandra Forsythe. Great trainers with awesome blogs.
@ McB
Yep, I think Show and Go would be a good choice simply because it promotes strength, muscle growth, and mobility/flexibility. And yep, there's a nutrition component.
@ Chad
What's up man! Personally, I like option 1. And I'd increase your calories by a few hundred adding more carbs in your first couple meals of the day.
-Nate -
Thanks Nate. Will do.
One more question? I was thinking of buying some Finibars to have before training while also doing the same protocol with the Surge Recovery, good idea?
I'll let you know how it all works out man.
P.S. Congrats to you and Richelle giving it another go. Wish the best to both of you guys. Enjoy your trip, and take some badass pictures. -
Thanks Nate. Will do.
One more question? I was thinking of buying some Finibars to have before training while also doing the same protocol with the Surge Recovery, good idea?
I'll let you know how it all works out man.
P.S. Congrats to you and Richelle giving it another go. Wish the best to both of you guys. Enjoy your trip, and take some badass pictures. -
Hey Nate, I have been keeping to working out 3 times a week and on the days when I rest I go for a run just to keep my body in tune. Do you think I should add an extra day to work out.
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I went to a therapist a few times and between stretching he gave me and therapy in the office I received my shoulder is fine now. The only problem is this whole process took about 2 months before my shoulder was fully healed.
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There is noticeably a bundle to learn about this. I assume you made sure nice points in features also.
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The patent Michael Kors Totes are the quintessential tote bag
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Oh my goodness! Awesome article dude! Thanks, However I am
going through problems with your RSS. I don't know the reason why I cannot join it. Is there anybody getting similar RSS problems? Anybody who knows the answer can you kindly respond? Thanks!! -
Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something.
I think that you could do with a few pics to drive the message home a bit, but instead of
that, this is great blog. A fantastic read.
I'll certainly be back. -
Excellent website you have here but I was curious if you knew
of any discussion boards that cover the same topics discussed here?
I'd really like to be a part of group where I can get responses from other experienced individuals that share the same interest. If you have any suggestions, please let me know. Appreciate it! -
Have you ever thought about writing an e-book or guest authoring on
other websites? I have a blog based on the same subjects you discuss and would really like
to have you share some stories/information. I know my subscribers would enjoy your work.
If you are even remotely interested, feel free to shoot me an e-mail.
COMMENT RULES: Critical posts are fine, but if you're rude I'll delete your stuff. Please do not put your URL in the comment text and please use your personal name or initials and not your business name, as the latter comes off like spam. But most of all, have fun and thanks for adding to the conversation! (Thanks to Tim Ferriss for the inspiration.)
Chad 10:48pm Sep 20, 2010