Efficient Physique - Part 1

Fitness 4 Full-Timers: Look Good Working 9-5

Jun 10

@BowTiedBarbary

Inspired by @ketoaurelius @BowTiedBulldog @BowTiedOx @BowTiedBreath

Fitness for Full-timers

How to feel good and look good on a (time) budget.

The bodybuilding industry is packed full with “bro science” and “supplement salesmen”. The audience is often 15-35 year old men seeking advice on how to build muscle mass and lose fat. Yet...somehow...Arnold and the “OG” Bodybuilders found success with a natural diet, few supplements, and (of course) steroids.

Objectives of Article

How to Build Muscle: Schwarzenegger Principles, 1970s
Efficiency: How YOU can look good and feel good with limited time to eat and train

Old School Diet, 1970s

High-Fat, High-protein, Low-Carb

Meat, Eggs, Fish, Chicken, Vegetables

Blair’s Protein Powder

Free Weights

Compound Lifts

*questionable steroids

New School Diet

High-Carb: bread, pasta, granola bars, nuts, chicken, fish

Whey Protein Powder

BCAAs

Pre-Workout

Creatine

Exercise Machines

Isolation Exercises

Steroids

Dozens of Supplements

Do you think Arnold used all this crap in the 1970s competing for Mr. Olympia…?

Arnold’s “Shocking Principle”

FORMULA FOR BODYBUILDING!

Formula → Progressive Overload + Variance = Muscle Growth

Four Principles of Weight Lifting

Variance
Overload
Progression
Recovery

*Progress Overload + Variance = Muscle Growth

*Recovery / Sleep will be covered in subsequent articles

80 / 20 Rule

80% of muscle growth comes from compound lifts (squats, deadlifts, press, etc.) because the exercises target multiple muscle groups simultaneously. We are meant to use our entire bodies in movement and motion, not isolated exercises (ex: bicep curl).

80/20 Rule:

80% Compound Lifts

20% Isolated Lifts

Compound Lifts (80%)

High intensity, low volume of repetitions on compound lifts provide progressive overload to multiple muscle groups AT THE SAME TIME.

Compound Lifts → Tool Box of Exercises:

Primary Compound Lifts

Squat - Front/Back
Deadlift - Straight / Hex / Romanian
Bench Press - Incline/Decline/Flys/Dumbbells
Military Press
Pull-Ups
Bent-Over Rows

Isolation Lifts and Muscle Groups (20%)

Arms→

Tricep Extension

Bicep Curl

Narrow Dumbbell Press

Tricep Dips

Back→

Bent-Over Row

Romanian Deadlift

T-Bar Row

Straight-Leg Deadlift

Pull-Ups

Legs→

Squats

Leg Press

Leg Extension

Straight-Leg Deadlifts

Lunges

Front Squat Lunges

Good Morning Exercise

Abs→

Leg Raises

Planks

V-Sits

Chest→

Bench Press

Incline Press

Dumbbell Flys

Principle #1: Variance

Minor changes in the number of sets, repetitions, and motion of a given exercise maximize muscle growth by “keeping the body guessing.”

Sub-Type of Compound Lift (ex: front v back squat)
# Repetitions, # Sets
Recovery Time between Sets
Repetition to failure v holding (pause set)

Example → Bench Press

Day 1: 3 sets, 6 repetitions, Flat Bench

Day 4: 3 sets, 8 repetitions, Incline Bench (dumbbells)

Compound Lifts are a toolbox. Use the same set of tools in different ways to provide variance and progressive overload.

Principle #2, #3: Progression & Overload

Increase weight, frequency, intensity, or repetitions of exercises to maximize muscle growth.

Four Components of Progressive Overload:

Execute Exhaustion → finish each set struggling on the last repetition
Increase Weight
Increase Repetitions
Increase Tempo (recovery time between sets)

Schawrzenegger Diet - 1970s

7 Time Mr. Olympia Champion

Professional Bodybuilders swore by a low-carb, high-fat (and protein) diet.

Avoid:

Bread

Pasta

Potatoes

White rice

Protein Sources:

Meat

Fish

Chicken

Eggs

Liver

Fat Sources:

Whole Milk

Meat

Butter

Nut Butters

Supplements:

Dried Beef Liver tablets (high nutrient density)

Blair’s Protein Powder (milk/egg mixture)

Carbs:

Leafy Greens

Sweet Potatoes

Brown Rice

Oatmeal

Nuts / Nut Butters

Rep Ranges - What’s Your Objective

The frequency of sets and repetitions depends entirely on YOUR goals!

Lifters: Peak Power → 1-4 Reps
Builders: Bulk Mass --> 5-8 Reps
Showers: Maintain Physique → 8-20 Reps

Max Strength: 1-5 Reps
Max Size: 6-12 Reps
Max Definition: 12+ Reps

Training Schedule for the Working Man: 9-5 Life

Changing your body composition while working full-time is no small feat. Discipline and efficiency is necessary to maximize your “ROI” in the gym.

Two Variables in determining Training Schedule:

# of Days available per Week
Personal Objective: Build Strength, Size, or Definition (ref: Rep Ranges)

Workout Splits - Time Management

Example Schedule →

Time: 5 Days per Week

Goal: Build Size

Example Schedule →

Time: 4 Days per Week

Goal: Maximize Strength

Push, Pull, Legs

Remember: 80/20 Rule → 80% Compound Lifts

Toolbox Cheat Sheet →

Upper, Lower