Do I Need a Calorie Surplus to Gain Muscle Mass

 If you are new to lifting, let's say less than 18 months, you can gain significant muscle mass while being in a calorie deficit. The training stimulus outweighs the body's reactions to being in a calorie deficit state.  This is especially true if you are overweight to begin with. Many of my clients, and many studies show, and I have demonstrated,  that this is very possible, if not common.

 Once you have accumulated some training years, you probably will need to be in a slight calorie deficit to gain any appreciable mass.  The key thing is to increase your calories judiciously. You don't want to accumulate fat as you go.  Further, the amount of protein that you consume is key. Not only will high protein consumption reduce muscle loss while in a calorie deficit, it is the key to muscle protein synthesis as you go into surplus.   1.6 to 2  grams of protein per kilogram of body weight on a daily basis should be sufficient for most athletes.

Also of note is that the branched chain amino acid leucine seems to act as an on off switch for muscle protein synthesis. Recent research has shown that a minimum dosage of about 2.5 g of Leucine is needed to start the muscle building process, maybe  slightly higher for adults over 40.  You should get about this amount in a standard scoop of whey protein. Other protein sources will not be so high in this key amino acid.

 Optimally, you should be getting your protein in at least 3 to 4 separate feedings per day. 

Help, My Strength and Muscle Gains Have Stalled.

If you have been training regularly for more then twelve months, periodic plateaus are inevitable.  The longer you train, the more often you will hit plateaus.  Assuming your sleep/recovery and nutrition are adequate, the only real answer is to press on.

Sure you will see all kinds of recommendations about specific rep and set schemes, frequency of workouts, etc, but they all come down to this: "keep working and don't give up."  A little experimentation is a good thing and there is no perfect answer for every person.  In fact, what breaks a plateau for you this month, is likely not the same thing that will help you through that sticking point next month, or next year.

I've been at this, fairly successfully, for 46 years now.  Don't over complicate things. The only things that matter in the long run, are these: work hard, be consistent, never quit. 

I'm Cutting Weight and am too Tired all the Time

Without more input it's difficult for me to tell if your daily 2200 calories is just too low and contributing to your level of fatigue.  Note that continue fatigue, and depression, is definitely a byproduct of a prolonged calorie deficit.

As well, you're not providing any data on the overall macro percentages of the calories you are taking in.  I have found that taking carbs too low will definitely lead to fatigue and am just not in favor of ketogenic diets mixed with hard training, particularly bodybuilding training.

Of further note, I can't see anything about the overall quality of your diet.  Is it high quality whole foods with lots of veggies, fruits and lean protein? Or, is it calorie dense food with lots of added sugar?

Don't underestimate the role of quality foods and the micronutrients they contain, in helping to keep energy levels high.

Good luck with your training and continued cutting.

What's the Best Workout Plan and Diet

Work hard.  Eat well.  Recover sufficiently. Repeat. 

The key is hard work and consistency.  You may see quick progress and you may not, but if you stick with it, you will improve. A workout you will do is better than the perfect workout that you won't.  The "perfect" diet that you cannot stick to, does you no good.  

Don't worry about supplements, esoteric routines, contest prep, etc. until you're already near your genetic potential and you're seeking that last 1 or 2 percent improvement.

At the same time, if a new routine or a new diet plan provides you incentive to work harder and more consistently, leverage that to make gains.  Just never stop.

Just like there is no such thing as a "perfect" diet, there is no such thing as a "perfect" workout.  There's lots of wiggle room if you keep working, day after day, year after year.

Should I use HMB. I have seen some promising recent reports.

I'll have to read these new HMB studies/reports. 

I have tried HMB in the past and have seen zero discernible results.  My current supplementation is limited to creatine and beta alanine which have very noticable effects on my workouts and sports performance, and fish oil, vitamin D3, and a multi, which I take just for "insurance." 

Also, I find it difficult to hit my protein targets within my calorie limits without using whey and casein, depending on time of day.

I have used many more products in the past but have personally experimented to see what really works for me and have eliminated most products.

At the same time, if something works for you, by all means continue, no matter what science or your fellow trainers might tell you.

My Progress Seems so Slow. Should I Quit?

I think you're making great progress.  Some body parts are always harder to develop than others and that will vary from person-to-person.  The real key is consistency and hard work  Sounds like you have the hard work part down. 

Just stick with it and don't be afraid to experiment; different exercises, rep and set schemes, rest between sets, volume, nutrition. etc.  Bodybuilding should be a life-long pursuit and love, but you gotta stick with it to see how far you can really go. Over time you'll find things that work for you, even your stubborn body parts.

I sometimes have to work on a particular body part for a year to 18 months to see a noticeable difference.

You may never be great, but you can always be better.

I'm a beginner but don't want to do whole body workouts. Can I split?

Some workout programs are better than others for your/anyone's current stage of development or goals.  The primary factor in making long term progress is using a routine that you're going to do, consistently, whether it is optimal or not.  The so so routine you will do is far better than the optimal routine you won't do.

If you don't want to do whole body workouts, don't.  If you want to repeat a 3 way split, twice per week, do it.  Just make sure you're working all of your body parts evenly/proportionally, over time.

Experiment.  Over time you'll find what works best for you, both mentally, and physically. Consistency and a continued focus on making progress will get you where you want to go.

How Long Should I Workout? Some Say No More than 50 Minutes.

Over time, I would experiment with different rep schemes, rep speeds, number of sets per body part, body part combinations, number of sets per workout, rest between sets etc..  Some combinations will result in longer workouts than others. Give each little experiment a couple of months to really see what the results are going to be.  There is really no reason to rush the process.

I am having hernia surgery. How can I keep my size and strength?

First, always follow your doctors instructions.  He or she will know more about your unique situation than anyone here on the forums.

That said, you will lose size and strength.  It is just one of the side effects of forced inactivity.

Once you do come back, start slow and increase volume and intensity very conservatively.  It makes no sense to "re-injure" yourself just because you're impatient.  You will find that you can get back to previous strength and size levels more easily than it took to get their in the first place.  Some research shows that this is due to increases in muscle cell nuclei from previous hard training.

Also, bearing in mind my first caveat about following doctor's orders, light band and dumbbell work should be doable throughout your recovery, so long as you are careful not to induce inter-thoracic pressure.  No bearing down or straining.

Good luck

I have just started exercising and want to get rid of my belly fat. What should I do?

In this order:

1. Keep exercising, gradually increasing intensity and dosage.
2. Gradually clean up your diet with more veggies and lean proteins, less sugar and "bad" fats. 
3. Learn how many calories per day you need for maintenance and how many you're burning with exercise and start hitting these numbers. (you'll need to count and calculate for a bit, but the knowledge you gain is worth it.)
4. Define a proper ratio of macro nutrient intake and hit those numbers.
5.Give yourself several months to incorporate all this new knowledge and behavior.
6. Experiment with all of the above.
7. Never, never, never quit.

Why would my grip strength suddenly fail on a deadlift PR attempt?

Any number of factors could have affected your grip.  The bar or your hands may have been more slippery than normal, you may have used less chalk, your forearms may have been fatigued from something you did earlier in the day or on a previous day.  Without more context, it's really hard to say.

My advice is to try to attempt the 180, if you feel the rest of your "chain" is ready for the attempt.  It takes at least three data points to make a trend. So this one day anomaly should not be of real concern.  If you fail in similar fashion next week, it may be time to look more closely at the entire context of your dead lifts to diagnosis the specific problem.

I'm confident that if you approach your next session with a positive mindset, the weight is going to go up.

How do I get big and super cut?

Find a good low volume, full body workout based on compound movements. Do that three days per week. Stick with it for a year using progressively heavier weights.

Can I do two workouts in one day if I'm splitting between upper and lower body?

So long as each muscle group is getting adequate time for recovery and you're also allowing for overall central nervous system and systemic recovery, you will be fine.  Body part splits are really a matter of choice and you ought to experiment over time to see what different combinations do for you. 

Can I do two workouts in one day if I'm splitting between upper and lower body?

So long as each muscle group is getting adequate time for recovery and you're also allowing for overall central nervous system and systemic recovery, you will be fine.  Body part splits are really a matter of choice and you ought to experiment over time to see what different combinations do for you. 

You might even try working the same body part two or three days in a row and then allow a week or more to recover.  We used to call that "over reaching."  As long as you allow plenty of time to compensate and grow after the super-stimulus, you will improve, assuming overall rest and nutrition are adequate.

Can a Vitamin Deficiency Lead to a Bad Mood or Depression?

Recent research has linked Seasonal Affective Disorder (SAD: the winter-time blues) to vitamin D deficiency. Get some sunshine or supplement with vitamin D3, just to be sure.

On a more general note, lack of vitamins, minerals, phyto-nutrients, and polyphenols can all play a role in mood as can a calorie restricted diet. The mental depression that accompanies a slow down in metabolism is an evolutionary link that restricts activity in the presence of potential starvation.

Also, the blood sugar roller coaster of a high carb diet can play havoc with your mood.

Always keep your macros appropriately balanced to your activity level. Don't overly restrict calories. Always eat plenty of vegetables and fruits.

Should I do Cardio and Weight Training on the Same Day?

The bottom line is that it really depends upon your goals and where you are now in reaching your long-term objectives.

Very recent studies have shown that for the average person it really doesn't matter, after a "break in period of a couple of months.  Both strength and cardio health indicators improved to a statistically similar degree, whether you did one or the other first or whether you did them on different days.

Most successful "natural" bodybuilders will do their cardio either on an empty stomach, before breakfast, or after completing their weight lifting.  The theory being that once the muscles are depleted of glycogen, you're more likely to burn fat during your cardio session.

I personally do 15-30 minutes of cardio after each of my four weekly weight room workouts, in order to manage my body composition,  as well as several short walking and stair climbing sessions, during my weekdays at the office.

At the same time, because I am a multi-sport athlete, I also tend to do sport specific cardio, either steady state or HIIT on the other three days of the week. I don't find this to be onerous because for the most part, I'm doing activities that I love, either on the bike, one the road, on the slopes, or in the water.

Do what works for you.  Both cardio and strength training are important for overall health and sports success.  And unless you're working at an Olympic or pro sports level, it really doesn't matter. 

46 and just getting started - what do I do?

Success breeds success. The journey of a thousand miles starts with a single step. Although these adages are cliche, they are very true. So I'm going to build briefly on those thoughts rather than give you a prescription of various strength and endurance building exercises and muscle building and fat loss diets.

Even if you have only five minutes a day, do something.  A couple of sets of strength building exercises, a few calisthenics or a short jog or bike ride.  The fact that you actually did something will activate the reward system in your brain making you more likely to do something tomorrow. As you get that reward day after day, you'll also start to see progress in the amount of weight you lift, the speed that you run, the miles that you bike and the feelings of accomplishment and reward will grow. 

Likewise for making one small improvement in you diet, like drinking a glass of water instead of one of your cans of coke.  Do that for a few days,  then drop a second can of coke.  Keep making small improvements as your motivation and sense of reward increases.

Stay consistent and make small improvements.  What you can do in a five or ten year period, by making daily and weekly micro-improvements will astound you.  Avoid trying to do too much at once.  The body and brain do not like abrupt or massive change and you will ultimately stop.

Leverage your brain chemistry to work harder and harder and eat better and better, over time.  Soon you'll find that where you once had only five minutes a day, you're now making room for an hour a day and you progress is going through the roof.

Don't get overly complicated. Learn about diet and exercise as you go. And as the great Winston Churchill once said, "never, never, never, never give up."

 

Can You Recommend any Natural Sleep Aids?

Quality sleep is absolutely vital for both mental and physical health.  As far as your workouts go, poor sleep will definitely prevent you from making optimal gains.  Assuming your evening habits are conducive to sleep and you have exhausted behavioral remedies, I'd recommend looking at 5 different products, each of which I have used with varying degrees of success.

The first is Valerian Root.  This has been used for centuries as a sleep aid and many folks highly recommend it.  Follow label dosage instructions and make sure you purchase from a reputable herbalist, as many herbal remedies either have contaminants or lack any of the supposed label ingredients.  I have tried Valerian root on occasion, but have not experienced any results.

Second, is Tryptophan, an essential amino acid, that has sometimes been shown to be an effective sleep aid when used as a supplement.  This is the ingredient that supposedly makes you fall asleep after eating turkey on Thanksgiving. It effects serotonin level in the brain. Some report very good results but it has never done anything for me. Follow dosage instructions on the label.

Third, is 5-HTP. This also effects neuro-transmitters in the brain and has shown effectiveness as both an anti-depressant and as a sleep aid.  It is widely used in Europe and I have used it with some success over the years.  I normally use it for no longer than 3-4 weeks at a time, as it actually starts to disrupt my sleep after a certain period of time.  Again, follow dosage recommendations on the label.

Fourth, is Melatonin a hormone that plays a role in circadian rhythms.  This product is especially useful to older individuals as natural levels tend to drop off dramatically after age 50.  I have used it with some success and my wife swears by it.  Fol ow label dosage.

Lastly, is ZMA an amalgamation of zinc and magnesium that was first produced by the BALCO labs, the same guys that were involved in the Barry Bonds "juicing" scandal.  I find this product to be extremely effective but it does have one significant side effect which causes some to not or stop using it.  It causes very long and vivid dreams.  To mitigate this, I reduce my dosage to either 1/3 or 2/3 of the label recommendation. It still works, but the extent of the vivid dreaming is reduced.

Each of these are worth a try, if you're sleeping is not right.  Don't mix any of them and if you have no success after trying each for 2-3 weeks in succession, you might want to consult a sleep specialist.

 

I'm 14 and not Gaining Muscle

My first observation would be that at 14 you may not yet have sufficient androgenic hormones to build any significant muscle. You need to be well into your adolescent growth spurt to have enough testosterone to do the job. Personally, I did not start responding to weight training until I was 15.

If that's not the case, look to some of the good hard gainer workouts and diets that are out there.  Use basic heavy compound movements with a barbell.  Use good form for 2-4 sets of 8-12 reps and start with a whole body routine of 8-10 movements, no more than 3 times per week for the first 2-3 months. 

Eat a good healthy diet emphisizing lean protein, vegetables and fruit, nuts and healthy oils, and whole grains as needed to keep energy levels up and growth continuous.  At your age, if you can tolerate it, low and non-fat dairy is also a good choice.

Copying Arnold's program likely has too much volume and not enough rest, the latter being important because I see you use the phrase, "every day."

Learn. Be patient. Be consistent. Work Hard. Eat well. You'll grow.

What is the Most Effective Exercise for the Mid-back and Scapula

Really, any rowing movement is going to hit all of the muscles of the upper/mid-back. Picking the specific exercise is really going to be a matter of personal choice and individual bio-mechanics. Machine rows, face pulls, barbell rows, T-bar rows, various handles, various grips, are all part of the trial and error equation that are going to help you find the particular exercises that hit the specific muscles you want,  in just the way you want to feel it.

And feeling it, is key.  No matter which exercise you choose, making sure that you're pulling the shoulder blades back, at the end of the concentric contraction, is vital. In fact, you should chose a weight that allows you to hold this contracted position for a count or two before slowly lowering the weight.  This allows you to develop that all important "mind/muscle" connection in your upper back.

Further, I'd recommend starting with a weight that allows at least 12-15 repetitions while maintaining impeccable form.  Two to four sets is plenty to start with.

Once you have spent some time really learning how to use and activate these muscles, the weight can go up, the reps can drop, and (dare I say it) your form can loosen up a bit.

Most have a hard time learning to activate their upper back muscles, primarily because they can't see, them.  Consequently, they rely on the relatively weak biceps and body momentum to lift increasingly heavy weights, with no results.

Start small.  Work patiently and consistently.  Work hard. You'll get the results you want.