Written by Dexter Jackson
09 October 2006

 

GIVE IT A REST

Dexter, da man! Yo, Blade, can you give me the real on what to take before and after training to get big? I've been training for a while now, but I'm just not where I want to be. I'm 5-6, 165 pounds at about eight percent body fat. I've gotten plenty stronger. I've got a 415-pound bench. But the size is just not there. Please tell me what I can really do to put on the muscle and look like I can actually bench what I can actually bench. 

            OK, look here chief. There's no secret to putting on muscle. First of all, let me just say "Damn!" You get propers for a crazy bench. That's a lot of iron for a dude of your weight. I'm gonna give you the true blue for putting on muscle. It sounds like your training is pretty much there judging by the gains in strength.  Of course, I may be wrong. It could be that you're just a bench-pressing freak.  However, since you didn't give me the 411 on your actual program, I'm gonna hit you with the number one problem people have in gaining muscle: recovery.

            Building muscle is all about recovering from intense weight training sessions. When you're blowing in the gym, you're tearing down muscle tissue.  Getting bigger is a matter of recovering from those sessions. The training is the stress needed for the body to adapt and change to a new way of life. So, think recovery for the next few minutes while I break it down for you.

            The number one ingredient to proper recovery is diet. You can't do shit if you don't have the nutrients to build with and the energy required to train. So, it's all about protein and carbohydrates. Don't worry about the fat, as you'll get enough- even if you eat relatively clean. The only thing I would recommend is to supplement with essential fatty acids. These are the good fats the body needs regularly. Fish oils are an excellent source.

            Now you have to eat at least six meals a day. That means you're eating every two or three hours. And I'm not talking about an apple or a banana. I'm talking quality protein and carbs. I'm gonna give you a few specific steps to enhance the recovery process prior to, and right after, training. Remember though, it's all based upon a sound nutritional program. So, review your daily diet and make sure you're getting at least one to 1.5 grams of protein per pound of lean body mass. Spread your total protein consumption over six meals a day. You don't have a problem with extra body fat, so don't worry about that.

            One of the first things you need to do when you wake up in the morning is take glutamine. Glutamine is one of the most abundant amino acids in the body. Mighty glutamine will stop the catabolic effects of cortisol released during the night while you got your zzz's. This way, your body won't eat away your muscle tissue for amino acids.

            The next thing you need to do is eat a high-protein breakfast. This is the first of your six meals for the day and extra important because it gives your body fuel and nutrition for the rest of the day. Have a lean source of protein along with a slow burning carbohydrate like oatmeal for energy. While you're training, if your body is depleted of glycogen, it could burn muscle for fuel. This is why you had the slow burning carbs for meal one. 

Before hitting the gym, have a pre-training protein shake. You want to stock your body with amino acids before training because it kicks your body into an anabolic state. Also, the body needs amino acids while you're training.  Have a whey protein shake with carbs to counterbalance the catabolic effects of hard training. Drink plenty of water before, during and after training. You need water in your muscle cells to get a proper pump and avoid fatigue.

            Have a post-training shake. After kicking your ass in the gym you need to get some protein and carbs in you right away. Amino acids are more readily absorbed after the muscles have been torched. Getting the aminos in there will take them right into the bloodstream and straight to your torn-down muscles for repair. Take a whey protein shake with fast-digesting carbs to spike insulin and transport them to the cells. You can even mix it with Gatorade.

            Creatine is a supplement you can take both before and after a workout.  Before a workout, it helps push water into the cells for a better pump and contraction. After a workout, the muscles are more receptive to nutrients. 
The spike in insulin from the sugar in your shake also transports extra creatine along with the protein right to your muscles. That means your muscle will be able to hold more creatine, making for tighter, bigger muscle fibers.

            Beta-hydroxy-betamethylbutrate, or HMB (much easier to say), is a metabolite of leucine, an amino acid that counters the breakdown of muscle tissue. It helps repair muscle tissue by regenerating damaged cells. You need to take at least three grams per day, minimum, to see any benefits. Make sure you take some right after training in addition to morning and night. Does it work, though? The concept is there in terms of how similar supplements can be effective for weight training athletes.

            Last up are antioxidants. Take your antioxidants right after training, too.  Tearing it down in the gym creates what's known as free radicals. Free radicals aren't as cool as they sound. Essentially, they tear down muscle tissue.  Antioxidants prevent these free radicals from damaging muscles and other cells.

            Follow these steps for pre- and post-workout recovery to take your gains to the next level. Eat plenty of quality protein and carbs throughout the day and get enough shut-eye. My guess is that you'll get even stronger while putting on the much-desired beef.

 

CARB CRAZED

Dexter, I know you're the most shredded guy on the planet. I can't wait to see the package you'll deliver at the Arnold. No one's gonna be able to stand with you. Just like Ronnie's taken mass to a new level, you've taken conditioning to a new level. I know you're a genetic freak, but is there any way I can get peeled without going low-carb?

            There's definitely a way to get conditioned while still eating an adequate amount of carbs. The way the body loses fat is real simple. You need two things working for you. The first is eating fewer calories than your body needs.  When you do this, the body is forced to use fat for fuel since there aren't enough calories coming in. The flip side of the coin is the real bitch. Losing muscle is a reality for anyone on reduced calories. Anytime you drop your calories, you're in danger of losing valuable muscle tissue. Whether you're trying to build or maintain current muscle, it's all tied into calorie intake. Lowering calories doesn't automatically mean your body will use stored body fat. In fact, most folks go to the extreme in their efforts to lose fat and end up eating muscle. The truth is that adequate carbs with plenty of protein while lowering calories spares muscle tissue. The key is to cut a greater portion of calories from fat.

            If you wanna get cut, cut the fat from your diet. That will eliminate a great deal of your daily caloric total. Remember that fat has almost twice the amount of calories as carbs and protein. This is why bodybuilders eat low-fat sources of protein, such as chicken, turkey, fish and egg whites.

            Control your carbs by choosing the right kind. Stick to slow-burning carbs for fat loss, such as oatmeal, whole grain breads and brown rice. These carbs don't blow the roof off insulin levels, which can lead to fat storage. Slow burning carbs take longer to digest and leave you feeling satisfied for longer periods.

Eat the bulk of your carbs in the morning. Blood sugar and glycogen levels are lower in the morning, so they're less likely to be deposited as body fat. Instead, they'll be stored as glycogen in the muscles and liver.

Reduce carbs before training. Because you're eating adequate carbs, you won't need more prior to training. What you're trying to do is trick your body into using fat for energy in place of pre-training carbs.

After training, you can increase carb consumption. Glycogen levels fall after training and carbs aren't readily stored as body fat in this state. And you'll kick-start the recovery process. Go for simple sugars to help transport nutrients to the muscles quickly. See, you can have your carbs and eat them, too.

Don't eat carbs at night. Glycogen levels increase as the day wears on.  When glycogen levels are high, it's easier for the body to store carbs as body fat. So keep the carbs low and increase protein at night.   

            Adding vegetables slows down digestion even more. The fiber in veggies slows the digestion rate of carbohydrates, slowing insulin release even more. As a plus, they're also low in calories. Try adding one cup of veggies for every cup of carbs.

            Finally, you'll have to do your cardio religiously. When you're on high carbs, your cardio needs to be high intensity. You want to burn as many calories as possible so glycogen-storing enzymes are activated. You want to store the carbs in the muscles as glycogen, not as body fat. It's not the accepted route to fat loss, but it can work. Give it a try if you're willing. Good luck!

 

Road to the Arnold Classic

Training Journal: Early February, 2005

 

            I'M GONNA CUT YOU SUCKA

Training for the Arnold Classic is going awesome. It's off the charts! I'm feeling well, know what I'm talking about? I'm stronger than ever. There are no aches and pains, which I normally experience during a heavy phase. I think the diet is responsible for some of that. My weight right now is around 234, 235 pounds. I'm ready to roll! I'm coasting right in to the show from here.   

Since I will be at my best, I've gotten in shape a lot sooner than usual.  The diet I'm on with Joe is different from any diet I've done before. The response from my body is tremendous. After only three weeks, we're so far ahead that even I can't believe what I'm seeing in the mirror. I even had to cut back on the cardio. I'll start up again real soon.

By week two, cardio will be kicked curbside. Planning everything right means cutting cardio at the two-week mark. Last year, I was behind and had to kick up the cardio. I was doing two, even three 30-minute sessions to get the ball rolling. The added pressure and stress were killing me. But we're on this year. I'll be tighter than humanly possible. I own the word conditioning and now I'm taking it to another level. They're gonna have to invent a new word for what I'll unveil at the Arnold. That's a promise.

 

GUS-WHO?

I hear Gustavo is still popping off about how he can beat me. I don't run off at the mouth, but I will say this: He'd better be 20% tighter and bigger than he was for the Olympia if he's gonna beat me. But it ain't no thing, because I don't care about anybody but me when I get ready for a contest. As long as Joe and I accomplish our goals, no one's gonna be able to touch me. I don't care who steps onstage. So, Gustavo or anybody else can pop off as much as they want, because the ending's still gonna be the same.

 

LIVING LARGE AND EZY

After I take the Arnold, I'm gonna defend my title at the San Francisco.  Then it's break time. I'm so looking forward to kicking my feet up before starting Olympia preparations. Give the joints a vacation and let the muscles rejuvenate. I'm gonna spend time with the family and relax.

You know, I'm really digging my life right now. I never thought I'd get to this level. But that doesn't mean I'm content. Happy and content are two different things. I can still improve. Once you stop reaching, you start sliding down that hill. Take calves, for instance. They can always be better. I hit them with everything I've got. I'm never gonna have Dorian calves, but I'll take whatever I can get.  

 

BLADE, ACT ONE

For my fans who've wrote in about where they can get an autographed copy of my new DVD, get hooked up on my website at DexterJacksonShredded.com.

 

 Sidebar

Cutting Edge Training Tips from The Blade

  • When doing deadlifts, make sure your feet aren't too far apart. If they are, your lats will come into play. How do I know this? Because I almost pulled my lat last year. No one could tell, but I was out from doing back for about a month. Something as simple as the spacing of your feet can make a huge difference.
  • Don't hate on machines. It's not always about how much free weight you can lift. It's all about the actual contraction. I actually use machines quite often for building size. Some machines today are almost a hybrid between free weights and old fashioned machines. Give them a fair shot.
  • Train smart. Listen to your body. If you feel an ache or pain coming on, don't train. Forget that hype about training through an injury. Don't train through it, train around it. The reason I've been healthy and uninjured for so long is because I listen to my body. Once I feel that ache or a slight pull, I won't train until it's absolutely healed.
  • I think developing a great back comes from doing a variety of exercises and really feeling that squeeze at the top. You have to use correct form and squeeze the juice out of your lats. Unless you can feel it, the rep is basically worthless. I know when I'm having a great back workout because I get so pumped I can't even rest my arms on my lats.
  • Don't be afraid of going light. Lightening up allows you to get a cleaner rep. If you're using proper form, you'll go lighter because you can't jerk the weight up. I've always tried to stay heavy on certain exercises because that's what was pounded into my head from day one. But Joe has taught me not to be afraid to go lighter and use proper form. The results will speak for themselves.