Before we get too specific: Eat like an adult!
... Honestly, seriously, you don't know what to do about food? Here is an idea: Eat like an adult. Stop eating fast food, stop eating kid's cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and - don't act like you don't know this - eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up. (Mass Made Simple, p. 22)
Before reading this book, if you had asked me how to bulk, I would have told you this: Eat better. Eat more. Eat breakfast. Eliminate crap from your diet. Focus your efforts on heavy squats, presses, pulls, and rows. Squat... a lot. Get more protein. Sleep more.
I think this is solid advice. Some kids can take this advice and run with it. Most people, however, to continue long enough to see significant results, are going to need a tangible program - from specific foods, to sets and reps, to the occasional tongue lashing a coach can provide. If you work with teens and young adults or football programs who want to put on some muscle, then you could do A LOT worse than just buying your athletes copies of MMS and guiding them as they progress through Dan John's six week program.
I know what you're thinking - "I like Dan John and all, but why do I have to spend $19.95 for this? Can't I just do 5x5 or some variant of Super Squats?" Well, yes you could, but here's why I think this program is something special:
I know what you're thinking - "I like Dan John and all, but why do I have to spend $19.95 for this? Can't I just do 5x5 or some variant of Super Squats?" Well, yes you could, but here's why I think this program is something special:
To top it all off, you get Dan John's usual bits of wit, anecdotes, and no-nonsense training wisdom. This is one of those "must-haves" if hypertrophy is goal for you.
- You won't finish the six-week program feeling like a bloated bag of crap
- By the end of the program, you'll probably be shopping, training, eating, and moving better
- You will come to understand how to systematically add and subtract exercises, foods, and supplements to find what's best for YOU
- The program is DETAILED. You have to connect the dots, but you won't get lost between them
I've only read a little Dan John online, but came across an interesting article recently where he lists his Big Five exercises. They are: Squats, Deadlifts, Good Mornings, Bent Over Rows and Planks. It's a cool list b/c it's a little different, and John writes about each movement at some length.
ReplyDeleteI also appreciate that John isn't dogmatic about barbell squats. He says goblet squats are fine for most people. This is a smart concession, especially when it comes to training younger people, in my experience.
So thanks for the recommendation, Boris! One can always learn something from books like John's, even if one isn't looking to change up a program.
That's a good article - thanks Sam!
ReplyDeleteHopefully, On Target will distribute through Amazon.
ReplyDeleteIt will be on Amazon eventually (probably soon) Vinnie. The Drapers are good people though and you could do worse than to buy direct from them.
ReplyDelete