JOSE RAYMON, “THE BOSTON MASS”
Let’s try to get started on Bodybuilding priorities in some sort of rank order. As my coach, Justin Dees pointed out during one of our sessions together, “This is a muscle game. It doesn’t matter how cut and shredded you are if you haven’t got any muscle.” So, there you have it! Muscle mass building is where we start. Here are some initial thoughts to get us started.
Muscle Mass (I highly recommend finding a trainer/coach to help you with this process)
1.) You must first establish a “Starting Point.” Get out a notebook, write down the date and time your first measurements were taken. Weigh yourself. Get a Body Fat % taken. Men, take some photos of yourself in gym shorts with no shirt on. Women try a two piece bathing suit. Repeat this process monthly for the first 6 months. The first goal in gaining mass is to “set the bar”….i.e. How much do you want/need to gain over what period of time?
2.) As a Physician Assistant for over 35 years and having managed very large weight management programs in the Air Force, I can assure you that “NUTRITION” is paramount. So, I highly recommend that you find a fitness app and place it on your desktop and/or your phone. Determine how much weight you need to gain (or lose). Set this as your goal. The app will allow you to set your ultimate goals. Then, every morsel of food you take in needs to be recorded in the app for tracking reasons and accountability.
3.) With constant guidance and in partnership with a respected coach, start weight training. My personal mantra is the word, “RELENTLESS.” I vow to never surrender and to always be in pursuit of the next set of goals in front of me. Weight training is hard but necessary if you are to lay down the basic muscle mass required. So get motivation from wherever you can find it. Start slow and be persistent. Don’t give up. The changes will happen as you are faithful to the task.
4.) Three times per week in the beginning do about 30 minutes of “AEROBIC” work on the machine of your choice. I personally like the eliptical machine because it spares my knees, and allows me to either read a book on Kindle or watch weird movies on Netflix. Time goes much faster with a selected distraction.
5.) Everybody wants to take the correct “SUPPLEMENTS” to help with muscle mass gains. In fact, most people believe that they cannot make gains without “SUPPLEMENTS.” Personally, I believe in “SUPPLEMENTATION” but it has to be placed in it’s proper perspective. These are no more important than any of the other components of bodybuilding. You have to eat right, train right, do the correct amount of aerobics, get proper rest, and use the correct “SUPPLEMENTS.” This is another area that your coach HAS to be involved. He/She are technical experts in selecting the best supplementation regimen for you to accomplish your goals. Needless to say, not every “SUPPLEMENT” on the market is appropriate for you to use to gain the muscle mass you seek. Some are simply wrong. But “SUPPLEMENTATION” is essential.
Mass is the “FIRST GAME” for serious bodybuilders men or women. Your coaches’ advice and guidance is absolutely essential — do NOT omit this wonderful person in your quest. If you need some help finding a good personal coach just let me know and I’ll help you find one in your area.
I will dig in a little deeper than this overview in the future so keep reading “Warrior Focus” as often as it comes out. If you have questions that are urgent or related to anything I have written here, please feel free to contact me at, dgraham@pacificmedicalassets.com or maharg3@hotmail.com. I will try to respond quickly.
Remember the Maxims:
1.) Don’t Miss Workouts
2.) Make haste slowly
3.) Don’t talk during workouts
4.) You own this gym and nobody works harder than you
BE RELENTLESS!
This is “OUR TIME”…..
Until next time!
Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 