Each type requires a different fitness regime. Matt Wilson explains how.
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Do you want to GROW muscles, or SHOW muscles? It sounds like a trick question. You want to GROW muscles so you can SHOW them to EVERYONE! What I mean, is, when you’re setting your fitness goals, do your phrases include: I want a bigger chest; I want big arms; I want more muscle; I want to build muscle; I want a juicy booty. FUCK YEAH! Those are great goals! But there is a difference between working out and eating to GROW muscle, versus working out and eating to SHOW muscle (TWEET THAT SHIT!).
Check out these pics. After extensive research (read: cyberstalking) I’ve selected two fascinating examples of Hollywood physiques. Let’s discuss.
But first:
SENSITIVE LIBERAL ARTS GRAD WARNING: When it comes to pictures and information in the media, you should always maintain a healthy dose of suspicion—-pictures are not real life, and do not reveal one iota of what transpired to attain that ‘look’. The following images are presented as departure points for a dialogue in the Socratic tradition, and should not be misconstrued as incontrovertible fact. #SATwords #polysyllabicvocabulary #prettylittlenoises
Also, I admit that by omission, this article may appear to reflect the contemporary bias towards muscle gain for men. Muscle gain is important on the road to health and hotness for men AND women, and I look forward to discussing this further in future articles. #muscleisgenderneutral
BRING ON THE MEAT!
When you’re evaluating physiques, context is everything. I picked these two studs because structurally they’re ‘close-ish’ (they have similar body fat, they’re within a couple of inches height) but they represent two different physical ideals.
Wolverine is an example of a GROWER and Tyler Durden is an example of a SHOW-er.
Hugh Jackman was quoted in every reputable online entertainment gossip site regarding his nutritional coaching from Dwayne “The Rock” Johnson, who recommended he consume 6,000 calories per day for 6 months. #devourmuchflesh
Training time was reported to range from 11-18 hours per week.
A Tyler Durden-esque physique comes from the opposite end of the nutrition spectrum (eating at a caloric deficit, or just under the calories your body requires at rest). Training demands are still comparable.
Is This Normal?
These are Hollywood business folk, with careers riding on their physiques. It’s similar to the performance demands of professional athletes—-they can tweak, and fine-tune, and micro-manage their nutrition and training variables because their jobs depend on it. But you don’t have to be an athlete or a performer—the overall science is the same for everyone. You have to create an environment conducive to your goals over an extended period of time. Your body does not want or need to lose fat. Nor does it want or need to gain muscle.
(Just to be clear, when I say ‘Your body doesn’t want or need’ I mean the corporeal vessel of flesh and fluid that we inhabit on this mortal plane of existence—what your body actually needs to survive. Not your soul, your mind or your inner gremlins. Those voices often tell you exactly what you ‘need’ to do. You just can’t trust all of them. #dievampiredie)
Muscle gain is metabolically demanding. So is fat loss. WTF does that mean? Neither process is ‘normal’ for the bodies. MEANING: Normal for your body is doing the bare minimum to survive. Prime Directive: get oxygen to the brain. But where’s the fun in that?
Let’s Party!
Metabolizing or ‘burning’ fat, and synthesizing or ‘growing’ muscle requires going above and beyond that which is typically expected of your body. It’s like throwing a party. You can say ‘I want to throw a party’, and wait in your apartment…chances of a party happening are slim (though when you live and work in a magical Ninja Club House filled with unicorns, dreams and glory, anything is possible). Most likely, when you say ‘I want to throw a party’, you invite your party guests (pick a plan to GROW or SHOW), you provide great snacks (nutrition), you’ve got a banging playlist and Cards Against Humanity (training), and you don’t have to be at work the next day (recovery). When you set up these circumstances, you increase your chances of having an awesome party! Now do it every week.
Depending on your % body fat, you could start to see changes in fat loss in as little as 6 weeks (sometimes less). That’s muscle SHOW. Just check out Snatched in Six Weeks. Fat loss occurs to SHOW the muscles underneath.
Muscle GROW, however, needs a larger window. Count on a minimum of 2 months to START the process (meaning, you’ll be training and providing adequate nutrition and recovery for that ENTIRE TIME). Then KEEP GOING! You have to coax your body into believing, trusting, and communicating that it’s okay to add muscle—-and then you have to stick with it.
If you want to be a GROWER, get on a plan that includes adequate nutrition, appropriate training, ALL the recovery and stick it in. Talk to me, or any trusted member of your MFF fitness team to get started. If you want to be a SHOW-er: same deal, just different nutrition. And smaller t-shirts 🙂
Have questions about how to pack on some serious muscle? Hit me up with your questions below!
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Originally appeared at Mark Fisher Fitness
I always have a problem with body fat measurements. Sure they are both under 10%, but 3-6% is essential for functional. Given that they are not of West African descent I would guess more 9%
How can effectively get 6000 calories a day of quality food. Can you give me an example of what a 6000 calorie day looks like/ Aloha
Great question Warren! 6,000 happens to be the number used in the media for one scenario. It’s worth checking in with a fitness professional/nutritionist, and have them use your measurements, and goals to determine a number specific to you and your needs.
I am looking to show mucle. given a vegetarian the eating under calories shouldn’t be too hard but given that I am a desk jockey can you recommend workouts that I can easily accomplish and build on.
SO I’m 45 6’2″ and currently weigh in at 78kg, I’m a builder so work physically hard 5 days a week for 10 hours a day, sleep around 7-8 hours and eat healthy and I need to gain some muscle/weight as I find that around 3 in the afternoon I start to run out of energy, so would like some nutritional advice, what food stuffs to eat etc. I’ve been supplementing my diet with a whey protein and/or a balanced protein/carb supplement which doesn’t seem to make much difference, any pointers would be well appreciated.
Cheers
I was in a similar position roofing. I was making a container of quinoa mixed with a little fish and a ton of fresh raw vegetables, I was also chucking in a couple of spoon fulls of hemp seeds, and linseed. It tastes great and you don’t feel bloated and heavy after lunch but you gain a really fresh energy boost. I was also taking royal gingsing each morning.
Great idea!
Thanks Pete, Anonymous, and Joanna, for reading and chiming in!
There are some AMAZING nutritional resources out there—either in person or referral through a trusted personal trainer, or online, through a trusted source. http://www.precisionnutrition.com/ has some great info.
Not deeply impressed when the headline has the word ‘regime’ where it means ‘regimen’. Kinda hard to trust an expert who doesn’t know the terms that relate directly to his area of expertise.
Actually, the word “regime” can be defined as : a regular pattern of occurrence or action. For example: “He was put on a strict exercise regime.” It is more commonly recognized as a form of government, but it works here as well.
Thanks Amy and Kathryn for reading, and for your keen editorial sense!
Props for the #dievampiredie hashtag. [tos] FTW!
Thanks James! We’re HUGE fans of musical theatre, glitter, unicorns, and profanity at Mark Fisher Fitness. (and HUGER fans of ‘title of show’!)
” Hit me up with your questions below!”
Happy to oblige: 57 y/o male with recently diagnosed brain tumor that suppressed testosterone (macroprolactinoma not to name it) since puberty. Obviously unable to grow any muscle since then. Now cured. (ie. T back to normal range) he wants to bulk up. His doc gave him the green light and a clean bill of health for training/working out.
First impression? What would be a starting plan for such a client?
Hey Francois! Thanks for commenting, and for sharing your story. So glad you have a clean bill of health!!! #nailing life. I would consider consulting your medical team. An endocrinologist and licensed nutritionist would be best suited to offer guidance.