Q&A with Michael Furci
04/28/2003
Furci Home / Fitness Channel / Bullz-Eye Home
Q: Hi
Mr. Furci,
I had never been through Bullz-Eye.com before and I just read through your article
"10 things you should and shouldn't
do in the gym." I thought it was great and I have a question about section
8, which seems to relate to me. Lately, I've been having trouble increasing strength
and building lean muscle. I've had a problem with it ever since I decided to
get in better shape (around April 2002) and lost 35 pounds in the following four
months by running frequently and following a healthy diet. I look a lot better,
and I'm more lean/cut, but I want to get bigger…without gaining all the fat back.
I keep a training log and I'm on a high protein diet (at least one gram per pound
of bodyweight). I lift four times per week.
Here are a few lines of your article that really interested me:
"It never ceases to amaze me how many people are willing to train for even
months or even years while experiencing no progress."
I feel like I haven't made much progress for the last nine months or so, besides
losing the weight.
"The fact is that anyone, no matter what their genetic makeup is, can make
progress."
My doctor had me thinking I had a "swimmer's body" and thought it would
be hard for me to gain much muscle.
"No matter how meticulous and carefully you design a program, it may not
work for everyone."
My training coach (a natural bodybuilder) seemed to have good programs, but I'm
not sure if they are working for me…maybe I need something totally different.
So that summarizes my difficulties with weightlifting. What would you suggest
for me? What would be a good way to see more success?
Thanks very much for your time. If you need some specifics in order to give me
a better recommendation, I will e-mail those.
Hudson
A: Hudson,
What the hell is a "swimmer's body"? Your doctor is sticking his nose
in an area where he is completely ignorant. He has no idea what your genetic
potential is. MDs are not experts on nutrition and have no knowledge whatsoever
concerning athletic development. I've met a few docs who have taken the time
to educate themselves above and beyond their curriculum, and have become excellent
trainers along with practicing medicine.
Anyway, here's what you need to do:
First of all, increase you protein intake to 1.5 grams per bodyweight. Taking
in enough protein cannot be overstated. It's very simple: If you don't take in
enough protein you will not build muscle, period.
If you're not making gains, you're not recovering. Ninety-nine percent of the
time people do too many exercises, and way too many sets. The body has an infinite
amount of recovery ability. If you were not going past your body's ability, you
would be making better gains.
Because people recover at different rates, the amount of work one performs during
a workout (in your case, the number of sets and repetitions) must be individualized.
Many people who recover fast have reached a high level of success performing
high numbers of sets. Many who recover slowly have found success by performing
a low number of sets. If you are not keeping a training journal, start now. It
will be almost impossible to determine what workouts are successful and which
ones are not.
Try utilizing the following guidelines for your weight training:
- Train every body part once a week.
- Split your body parts into four days.
Ex: Chest and triceps, Back and shoulders, Biceps and calves, Legs and abs - Perform four sets for larger body parts and three for smaller parts. Increase the weight on consecutive sets only performing the last set to failure.
- Perform between 8-10 reps the first three weeks, 6-8 reps the second three weeks, and 4-6 reps for the last three weeks.
- Utilize a 4030 tempo the first three weeks, a 3020 tempo the second three weeks, and a 30*0 tempo the last three weeks.
- Do not allow the workouts to go longer than 60 minutes.
- Read all three parts to "A
no-nonsense guide to designing your workouts."
These guidelines are very generalized, but
can be a good starting point. Read the three parts to the article mentioned
above before making any changes.
Good luck.
Q: Hello,
I've worked out on and off for the last several years and
I've decided to get myself into a routine to help myself
out a little bit. I read through several of your articles
and have an idea of what I'm going to do.
I was curious about your opinion on creatine and if it really
helps or not. I've used it before and I think I like the
affects, but I'm worried that it's just a placebo effect.
Thanks,
Eric
A: Eric
Most athletes, including bodybuilders, power lifters, track
and field athletes, baseball players, football players, etc.,
have used or thought about using creatine. Despite creatine's
widespread use over the last decade there still is a lack
of information about this very useful supplement. Even more
importantly, misinformation about the alleged side effects
floods the media and local gyms.
Crash course: Creatine
101
What is creatine?
It's a nonessential amino acid that occurs naturally in foods
such as beef. It is a nonessential amino acid because our
bodies can produce it. Most of the creatine, approximately
95%, is stored in our muscle cells.
How does it work?
To put it very simply, creatine allows your muscle cells
to store more Adenosine Triphosphate (ATP) than normal and
to help replenish ATP that has been used through exercise.
So what is ATP? It's an energy-containing compound that is
utilized for fast bursts of energy. For instance, ATP is
utilized during lifting weights or sprinting. Creatine supplementation
for one to two months has been shown to increase strength
(5-15%), lean body mass (1-3%) and sprint performance (5-8%).
The more ATP your body has, the more fuel for your muscles.
Creatine is also a muscle volumizer. It has been shown that
creatine helps pull water into the muscle cells, giving a
person a much fuller and tighter appearance. This explains
the weight gain that many see while supplementing with creatine.
The pumps one gets from a workout are also much better because
of the extra water in the muscle cells.
Is creatine safe?
Creatine is one of the safest supplements you can take. There
have been literally hundreds of studies done on creatine
showing the safety of this supplement. There are very few
reported side effects with creatine use. Drinking plenty
of water, which one should be doing anyway, can minimize
most of these.
There have been some anecdotal reports that claim athletes
who train with creatine in hot or humid conditions experience
severe muscle cramps. The cramps have been attributed to
changes in the amount of water or salts in muscle. Studies
have shown that the cramping is due to muscular fatigue and
dehydration while training in heat. It is not related to
creatine supplementation.
There have also been anecdotal reports from athletic trainers
and coaches suggesting that creatine causes muscle strains
and pulls. Out of all the studies done to date, not one has
documented an increased risk of injury from creatine supplementation
during training. This being the case, even though highly
trained athletes have been studied during intense periods
of training.
It is also important to note that creatine will not affect
hormone levels. You will not have side effects like mood
swings or bad skin.
How should one use creatine?
Loading phase 1 week: 10g creatine twice a day
5-7 weeks: 5g twice a day
Total cycle length, 6-8 weeks.
Off for 3-4 weeks, then start all over.
Got a question for Mike? Send it to mike@bullz-eye.com.
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