Classic/Golden Era Bodybuilding Methods

Most trainees in the modern era who are trying to build a classic/golden era esque physique rely on more “modernistic” approaches to training. The modernistic approach overemphasizes many hours/days spent in the gym performing bodypart “splits” while engaging in even more hours of steady state activity “cardio” under the misguided belief that this is THE way to develop their physique and vitality. Splitting the body into single bodypart days is HIGHLY inefficient/effective for natural trainees. Although everyone experiences “newbie gains” when starting any resistance-based program, continue progress and development is short-lived when the body starts to become overstressed and overtrained which will not only shut down development but will negatively impact overall health and vitality. 

The question is: What is Metabolic Bodybuilding? 

Simply, it's basic truth-based programming. I like to call it "Combo" training where you are combining different training modalities into one workout to create the perfect storm for anabolism (muscle growth) and fat loss while improving the functionality and health of the body in the process. Metabolic training is nothing new, it was the standard programming for Classic/Golden Era bodybuilders and physical culturists. The "uniqueness" of Metabolic Bodybuilding vs other forms of Met-Con training is that you will be using whatever training tools you have available including machines, free weight from barbells, EZ bars, dumbbells, kettlebells and also bodyweight exercises including dynamic tension and static contraction movements, many times all in ONE workout! The foundation of Metabolic Bodybuilding comes from "pounding the compounds" which means hitting the compound movements hard and frequently within the workouts which are scientifically proven to cause the greatest release of human growth hormone (HGH) and testosterone in the body. From there you add in the isolation exercises to build the "aesthetics" or structure. The perfect storm will allow you to optimize your body's genetic potential for growth by giving it the stimulus to do so. 

There are 3 steps to achieving consistent body composition change and growth, known as the "Pyramid Of Transformation".
 

Step 1: Demand
 

The most important part of training for growth is causing "trauma" to the muscle, the microscopic muscle tears within the individual muscle groupings.  To do this time under tension of each movement is key, the more time and the more demand/tension your muscle is under during each workout/movement the more breakdown you will have.  For anyone looking for growth this MUST be achieved!
 

Step 2:  Supply
 

One of the most hotly debated subjects in the fitness world, most understood, yet still not utilized.  REST.  More is better right?  NOT!  It is still perpetuated that there is no such thing as training too much, just undereating or not getting enough sleep, etc.  Well the science says otherwise and it has been shown over and over again no matter how much sleep, how much food you eat, it takes minimum 48 hours to fully repair a muscle that has been traumatized.  The fact is most natural trainers are under-recovering from their training and that is a key issue!  The only proven way to drastically speed up this process is through the use of AAS (Anabolics) where repair time can be cut in half or more.   

The natural trer must optimize recovery and give the traumatized muscle time to fully repair itself, allowing for full growth to occur before going back and training it again.  Rest is one of the most underutilized, yet one of the most important factors in optimizing your muscle growth as well as keeping you healthy as a natural trainer.  

With Metabolic Bodybuilding you have 2 program options to choose from:

- Full-Body Programming 3X per week

- Upper Body/Lower Body Programming 2X per week (4 days total per week)

Due to the nature of the intensity-based programs it is required that those who choose full-body programming to take atleast 4 full days off each week; 1 full day off after every training day. For those who choose full upper body/lower body programming 4X per week it would be required to take 3 full days off each week. If there is still lingering soreness from the previous workout you take 2 days off, go by feel. It’s better to take another day off and listen to your body versus sticking to a prescribed schedule as everyone is different and recover time may be different. 

Step 3:  Growth
 

See steps 1 & 2.  If you follow steps 1 & 2, do them consistently you are going to grow, and grow faster than you probably ever have before.  It's basic science of how the human machine functions and develops, it's constantly in a state of breakdown and repair.  Your muscle is included in that process!
 

From there all you have to do is repeat this process week in and week out and watch your body change before your eyes in ways you never thought possible, in more than half the time you had previously spent in the gym.
 

And as an added benefit that comes along with Metabolic Bodybuilding?  You will NEVER have to do "cardio" again since there is no such thing!  You will get your "cardio" done while you sit on the couch. Metabolic Bodybuilding makes your body a fat burning machine without ever having to step foot on a treadmill or elliptical ever again!
 

What Metabolic Bodybuilding is NOT:
 

It is not Cross-Fit, P90-X, Insanity, bodyweight circuits, martial arts training, "boot camps", any variation of "body pumper" classes, sled pushing/pulling, tire flipping, hammer swinging, ball tossing, etc. It is not concurrent circuit training consisting of resistance exercises interspersed with sprint intervals, etc. It is heavy resistance training focusing on time under tension, done at a high intensity (very minimal rest). The closest programming in nature is REAL HIT/HIRT training. High intensity does not mean jumping, bounding, crawling, sprawling, rolling all over the place within a workout, nor is it random concurrent circuit training where exercises are thrown together with the end goal of completing the workout as fast you can for time. The focus is to apply resistance/tension to the target muscle you are working with intention. 

Just because a workout makes you tired does not automatically make it high intensity training, anyone can make you tired, but not all classes/programs are geared towards maximizing your genetic potential for muscle growth and body composition change by lifting heavy, training infrequently, and eating MORE to build your human machine! I don't want you to lose "weight", I want you to GAIN muscle/strength and LOSE fat! That is a Fit Body!