Are Supplements Important?
One of the things I've been learning about fitness is I have to rely on facts, not myths or opinions. In other words, if the research/evidence supports that particular claim, it is reliable; however, if there is no intel to prove something, it isn't real. Daily, I see people taking supplements that promise weight loss or muscle gain. You probably see this too, but let's face it, supplements are not our primary resource to obtain our physical goals. Yes, it is beneficial; however, we shouldn't depend on it.
I've been training for four years, and my gains came from nutrition and strength training. Yes, I take supplements, but it gives me that extra 3% gain. I learned this at the beginning of my fitness journey, and I share it with everyone because I see many people relying on supplements, thinking and believing it will change their bodies; for instance, fat-burning pills. Healthline indicates fat burner pills can't burn fat; the only way an individual can burn fat or lose weight is simply by exercising and changing their eating habits/nutrition. The same thing goes with special fluids or weight loss fluids. There is no proven evidence indicating the outcome. The article "5 weight-loss drinks that are more myth than fact" by Meghan Holohan indicates taking or using weight-loss drinks tends to have counter/unpleasant side effects. In addition, Krista Schreiber, a dietitian from the University of Pittsburgh Medical Center, stated that there isn't a magic drink that will promote weight loss.
There are a lot of fitness trends on social media, commercials, or local channels; however, are these statements backed up with evidence? One of the main things people should do, especially if they plan to get into shape, is conduct research. Sadly, many people take the first thing that pops onto their newsfeed without seeking evidence-based research. It is not your fault; everyone makes mistakes. I was one of them until I took the time and began researching what I was learning. Some of the stuff I learned and perform/rely on today have backed up research, but some didn't. I talk about this throughout my programs, indicating that the only factor of losing or gaining weight is to be in a caloric surplus or deficit (depending on your fitness goal). The same applies to the training. If someone wants to get put on muscle, they need to focus on strength progression. In other words, the person needs to add more weight to the bar or perform another rep weekly.
Throughout my programs, I always use Reverse Pyramid Training as my primary compound strength routine, for instance, weighted chin-ups/pull-ups, Barbell Curls, or Romanian Deadlifts. RPT (Reverse Pyramid Training) has shown to be effective for strength and muscle gain. While performing reps within the 8-12 mark is great for better muscle gains, hitting or focusing on strength gains while performing 2-4 reps focuses on strength gains. In other words, you are getting the best of both worlds. The same goes for German Volume Training, another routine I implement throughout my training sessions. Not only is GVT (German Volume Training) known to help lifters break through plateaus; however, it produces strength and muscle gain. This is when you perform ten sets x 10 reps with a rest period of 60-90 seconds between sets.
Example: Barbell Flat Bench Press
Set 1 150lbs x 10 reps
Set 2 150lbs x 10 reps
Set 3 150lbs x 10 reps
Set 4 150lbs x 10 reps
Set 5 150lbs x 10 reps
Set 6 150lbs x 10 reps
Set 7 150lbs x 10 reps
Set 8 150lbs x 10 reps
Set 9 150lbs x 10 reps
Set 10 150lbs x 10 reps
How Do I Train? How Do My Training Sessions Look Like?
Every 4-6 weeks, I change my routine around. Sometimes I change them every two months, along with the training protocol; however, the point is the training and diet create my physique, and it will do the same for you. As I mentioned earlier, supplements are not a bag thing because I too take them, but it is not my source. I focus and rely on my weekly strength gains to improve my body. I remember back in 2018 when I first started doing Incline Barbell Bench Press; I began with 50lbs. Reaching 100lbs felt impossible, but after using Reverse Pyramid Training, I can do four reps for 195lbs, and my current weight is 133lbs.
The point of everything you've read is that supplements shouldn't be your dependence source; you can still make a fantastic transformation without them. You can use them; however, remember that it won't do the entire work for you; it is on you. Getting stronger weekly and dialing in your nutrition will make the change you desire. Speaking of getting stronger, I have people ask me what I physically do throughout my training sessions. In other words, what are my routines? While I do a lot of exercises throughout my sessions/phases, I will share with you what I do in a week.
Monday: Workout A (Push Day) (Chest, Shoulders, and Triceps)
- Incline Dumbbell Bench Press: 3 sets x 6, 8, 10 reps (Reverse Pyramid Training) (3-min rest)
- Bradford Press: 3 sets x 6, 8, 10 reps (Reverse Pyramid Training) (3-min rest)
- Dumbbell Decline Floor Press: 3 sets x 10-12 reps (Hypertrophy Training)
- EZ Bar Skull Crushers: 3 sets x 10-12 reps (Hypertrophy Training)
- Standing Barbell Shoulder Press & Feet Elevated Diamond Pushups: 3 sets x 10-12 reps (Superset) (60-sec rest)
- Seated Lateral Raises: 4 sets x 6-10 reps (Rest-Pause Training) (10-15 sec rest)
I always begin my sessions using RPT (Reverse Pyramid Training) as it helps me make the primary personal records while I am fresh and energetic. This is when I perform my heaviest set first and crank out 4-6 reps. Once I complete my first set, I reduce the weight by 15-20lbs and rest for three minutes. The same thing goes for the last two sets. Furthermore, I log in my lifts/reps onto my phone. This is an effective tool to rely on, especially in strength training. People tend to forget their previous week's lift and guess or perform the same weight throughout the present week, which leads to no progression. In other words, you delay your strength/muscle gains by performing the same weight every week.
Once I finish my strength/compound movements, I focus on hypertrophy training, developing/increasing the muscle fibers. However, to make the routine and exercise more challenging, I increase the weight by 5lbs per set while still hitting 10-12 reps. Once I complete the rep range, I increase the weight by 5lbs the following week per set and perform the same strategy. Lastly, since each phase is different, I finish my workout sessions with a particular training protocol to help me finish strong and really work the muscle even harder. One of these techniques is Rest-Pause Training. This is when I use the same weight throughout a specific exercise and aim to hit 6-10 reps; however, the rest period is between 10-15 seconds. Not only does this help put on strength and muscle faster; however, it creates trauma to the muscle fibers.
This is just a sneak peek into The Legendary Hercules Physique. This lean bulking program is highly effective. Not only is it helping me per week pack on muscle; however, it is doing the same for others. This lean bulking program has a duration of eight months with six phases in it. Each phase lasts up to six weeks, six weeks of strategic and scientifically proven protocols to help you pack on muscle naturally. Want to know more? I highly encourage you to hop on The Legendary Hercules Program to get the complete outline to look your best within eight months.
