As I was sifting through emails recently I came across one question that stuck out from the rest.
A 15 year old kid named Kamden from a rural part of Georgia posed a simple yet calculated question…
“I just started lifting weights and hitting the gym a couple of months ago. How can I maximize my training and push myself to my natural limits?”
Hi I’m Sean Torbati. For over 15 years I’ve been working out in the gym and looking for ways of helping people achieve optimal health and body composition.
I began to internalize this question as I tried to summarize years of experience into a single concise answer.
A healthy, natural aesthetic physique can be achieved by following a few key techniques.
Using this guide, you too can maximize your potential and move one step closer to reaching your natural limits.
Let’s look at some steps you can take towards achieving your physique goals.
When it comes to body composition and muscle building, having proper nutrition should be your number one priority.
You can spend all the time in the world working out, but it won’t make a difference if your diet isn’t in check.
A good rule of thumb is to make whole foods the foundation of your diet. Eating lean meats, vegetables, fruits, and nuts should be your starting point. Keeping processed foods to a minimum will benefit both your physique and overall health.
The first step in proper nutrition is understanding macronutrient intake. You should make a plan to track every piece of food that enters your mouth. Tracking food intake can ensure you are consuming proper amounts of each macronutrient.
Practicing proper nutrition can improve your training and improve muscle hypertrophy and recovery.
Periodization training is a method of using long-term cyclic training to help maximize your strength performance. Using program design strategies can help you maximize your gains while simultaneously reducing the risk of injury. It can also alleviate staleness and keep your workouts fresh and engaging.
This form of training can help you reach peak performance for a specific event such as a powerlifting meet. Using a periodization schedule can provide a number of benefits for athletes or everyday gym goers alike such as:
There are generally two types of periodization: linear and undulated.
Linear periodization is a training plan that gradually increases intensity and decreases volume to help peak at a certain time. This style of training works great for those new to lifting.
Undulated periodization changes several variables simultaneously including exercises, volume, and intensity. This style of training is geared towards individuals with more advanced backgrounds and specific goals.
Using either form of periodization training can help maximize your performance while keeping workouts new and exciting.
When it comes to training there are two different types of training - eccentric and concentric.
Concentric contractions causes muscles to shorten. When you are doing a bicep curl and lifting the weight upwards, this is considered a concentric contraction.
Eccentric contractions on the other hand cause muscles to elongate. When you are letting the weight go downwards in a bicep curl, this is an eccentric motion.
Meta-analyses on eccentric training have shown that eccentric training performed at high intensities increased total strength more significantly than concentric training.
The advantage of eccentric training is that it is a technique which allows you to push past your normal point of failure. Since you are not fighting against gravity, you can lift 30 to 40 percent more weight than your body can normally handle. It can also be helpful with older individuals who are at a greater risk of tendon injuries.
When it comes to building muscle, there are an endless amount of supplements on the market.
One of the most widely researched supplements of all-time is creatine.
Creatine can provide a number of performance and training benefits including:
Choosing a creatine from a company you can trust is key.
High Performance Nutrition Creapure Creatine C(2) has been proven to increase strength and endurance by up to 30% while decreasing lactic acid accumulation and fatigue by 70%.
If you want to increase size and strength, look no further than Creapure C(2) Creatine.
When it comes to natural muscle enhancement, we need to do everything in our power to maximize muscle growth.
PA(7), also known as Phosphatidic Acid has been shown to increase muscle growth in multiple clinical studies. Considered by some work in a manner similar to steroids (while being legal of course), PA(7) is formulated from a groundbreaking plant nutrient to help enhance natural muscle growth.
PA(7) works by activating the mTOR pathway which can help boost muscle protein synthesis. PA(7) can provide you increases in strength, rep range, recovery, and pump.
Clinical studies performed on the efficacy of PA(7) have shown numerous training benefits. After 8 weeks of intensive training, those taking PA(7) gained twice as much muscle (5.29 pounds) as the placebo group. The same group also lost twice as much fat (-2.86 pounds) compared to placebo (1.10 pounds). Bench and squat results were also increased by 64% and 32.5% respectively compared to the placebo group.
Just how does PA(7) work?
The human body can only promote muscle growth at a constant rate. PA(7) works to improve protein synthesis and in turn help to increase lean muscle gains.
If you are a natural bodybuilder, PA(7) can provide that extra edge to help you maximize muscle gains.
We all have a genetic limit as to how much muscle our bodies can naturally build and maintain. Most people can add between 25 and 50 pounds of muscle naturally depending upon genetics and other training variables.
As I slowly formulated my response back to Kamden, I reinforced the idea of hard work, patience, diet, and proper training.
About 9 months later Kamden sent me a follow-up email.
Dear Sean, since taking your advice I have put on 15 pounds of muscle and lost 7 pounds of fat. My physique is better than ever and even the girls at school are beginning to take notice! I know this is just the beginning, but thank you for providing the blueprint I can use to help maximize my goals.
P.S. I just benched 225 for the first time!
As you can see by optimizing all training variables and using proper supplementation, you too can move one step closer to taking your body to its natural limits. Trust the process, create a plan and stick with it.
I want to hear about recent goals you have achieved. Whether it's physique, body composition, or even something completely unrelated I want to know about it!