Your 1 Stop Guide To Progress With Karl Adams!

Firstly a little bit about myself, I have been bodybuilding
now for nearly a decade and seen some massive changes in the shape and size of
my body in that time. My goal was always to get as big as I could possibly be
NATURALLY, no steroids, no testosterone boosters, no growth hormones, just
food, food / vitamin supplements and a gym with enough weights. Before I begin
you must know, there is no quick and easy way to do this, it involves a lot of
dedication, hard work, hours in the gym lifting unbelievably heavy weights with
respect to your size and maintaining consistency. Not to mention the large food
and supplement bills that come with the lifestyle that is bodybuilding and
creating the biggest / strongest version of yourself. So if all that sounds too
much, time to stop reading.

Before any person steps foot inside a gym they should know
exactly what they want to get out of it. Having an end goal is essential to
achieving the results you want. This is made up of smaller goals throughout the
period of months / years / decades it takes to get what you desire, but I’ll
explain this later in more detail. The end goal should be visual or measurable
and should be realistic; there is no value in the natural trainer thinking he’s
going to be the next Ronnie Coleman or Jay Cutler. It won’t happen; the
plethora of drug using trainers has set a massive divide, easily distinguishing
the difference between the two. Therefore this will always leave you feeling
disappointed and training will be negatively affected by this. If you want some
better visual goals, check out the bodybuilders from the 60’s and 70’s, their
proportions are more realistic and aesthetically pleasing, but more importantly
achievable. Find what you want and you shall have it.

Choosing the gym - in my experience the more popular or
mainstream gyms are not the best places to build massive muscle. Far too many
distractions which removes your focus from what your there to do, grow!
Exercise bikes with internet connection and isolation machines for just about
every muscle in the body are useless; you need a big selection of barbells,
dumbbells and benches, that’s it. When you’re in the gym all that should be
going through your mind is your routine and how you’re going to smash new
personal bests. Take away the distraction to get the best results.

Designing your routine is the biggest variable of any
aspiring mass builder, finding a balance of rest, recovery and growth within
the shortest period of time before you train the muscle again. I am a firm
believer in training muscle groups on different days, getting the absolute most
from the muscle being trained before the session is over. This is the best way
to promote hypertrophy. Tearing the muscle down so it can be repaired bigger
and stronger to meet the new demands you’ve placed upon it. The only way to
grow in my opinion. You have to consider your outside life when designing a
workout, you’ll find out you have stronger days when you have more energy and
weaker days when you fatigue quicker. This is mainly due to your working life;
you need the money to fund your Supermarket bill and supplements from I work a 4 days on, 4 days off shift pattern in my
profession and so I created my routine to suit that, over an 8 day period I
train, 3 days on, 1 day off, 3 days on, 1 day off then repeat. I found that
less time between workouts can lead to overtraining and the dreaded plateaux,
which any bodybuilder needs to try to avoid at all costs if they want to build
big muscles in the quickest amount of time. Now time to discuss muscle group
training and where to put them in your routine. A lot of you may hate this and there
are thousands of threads on the internet about it but the biggest and most
important workout to consider is legs day. Rule number one in natural
bodybuilding for mass is if your whole body isn’t growing together, you’ll
never reach your natural potential, FACT! Legs is so often overlooked and left
out for one simple reason, it’s physically the hardest and most demanding
workout going. So I always recommend you train legs on an off day from work,
when you have the most energy and time to beast your legs until your walking
like you’ve left a present in your under crackers. Once you’ve chosen where
that fits in your routine, then the rest falls into place. Follow this
principle to reduce overtraining and injury: push; legs; pull; off; push; legs;
pull; off. Simple. Here is my workout to give you an idea:

1.  Chest               (Push).

2.  Calves, Traps                (Legs)

3.  Chins, Abs     (Pull)

4.  Off

5.  Shoulders, Triceps

6.  Quads and Lower
back (Legs)

7.  Rows, Biceps and
Forearms (Pull)

8.  Off

As you can see my days off from work are far more intense
than my days on. Utilising the fact that my energy levels will be higher and
therefore get the most from my workouts. The first part of each workout is your
primary muscle groups, areas in which you need to push your body to the excess
to achieve maximum results. The second and sometimes third muscle groups are
secondary and should only be trained if your body is not too fatigued to
continue or this will also lead to overtraining. It was designed in a way that
the secondary muscles groups will get worked in the first with the exception of
traps and abs. So don’t feel disappointed if you have nothing left to give
after a shoulder workout and you don’t have anything left for triceps. Learn to
listen to your body and take rest where it’s needed. If you’re only giving 75% it’s
time to go home, you’re wasting your time. Eat, sleep, grow and come back
stronger next time. Not everyone works the same shift as me but you can all
apply the same principles to create your routines.

Now you have established what muscle is going to get ruined
and where, you now have to do the work. After training for many years I soon
found out to my detriment that training for PB’s every week is a fruitless
task, injuries will set in, in no time. Your body cannot cope with that amount
of stress day in day out, your muscles are getting bigger and stronger but your
ligaments, tendons and joints take a hammering when your pushing through into
new found territory. I worked out that training for PB’s was safest every third
week, giving your body a chance to repair and grow. Some exercises are safer
than others to train to one rep max (ORM), for example bench press is easily
performed safely when a trustworthy spotter is at hand. But squats are
dangerous in my opinion, even with a spotter, when pushing for a ORM - injuries
are only an arched back away! So when squatting I never go lower than 3 reps,
making that my PB. Having a good spotter is essential to gaining muscle mass
and if you can find a gym buddy wanting the same end goal as you that is
priceless. Helping each other, pushing each other to your limits, better than
any protein shake or chicken breast. As I said previously, pushing your body to
its limit is the only way to grow if you can do 10 reps, why do your muscles
need to get any bigger… you can already do it. Training hard and heavy forces
your body to adapt. I cannot stress this enough, learn where your limits are
and break them, using a simple technique, progressive poundage. When you’re
going for new PB’s add small amounts to the bar, don’t throw on the nearest
20kg plate and hope for the best, you’ll fail and plateau. For example if you
added 2.5kg on each end of the bar for bench press every third week, within a
year you’ll have added 85kg to the total. Obviously this may not increase every
single third week but with consistent training and dedication 50kg is still a
huge increase in one year and this is definitely within your reach if you
follow this advice. Apply that to every primary exercise (Bench press,
deadlift, squat, shoulder press, barbell row, chins) and imagine the huge steps
in the right direction to a massive physic without a steroid in sight. Its
achievable, I am proof and practice everything I preach. After every workout
you need to leave the gym feeling satisfied that you pushed yourself to the
limit, reaching your failures and using the spotter / gym buddy or your body
will not grow. You cannot define muscles that do not exist. Build your
foundation using spotless technique and consistently testing yourself.

I have always followed this basic rule when deciding what to
eat for my next meal, 40g protein and 80g carbohydrates every 3 hours. You can
choose any mixture of food to obtain these values as long as they are reached.
This is the maximum a natural bodybuilder can absorb over that given time
frame, any extra will get excreted and is therefore a waste of money and can
over work already hard grafting organs. The key is to eat small portions every
3 hours, for me this means l will usually have a 6 meal a day plan consisting
of chicken, fish, eggs and protein shakes. The carbohydrates coming from pasta,
rice, fruits, vegetables and porridge. Vitamin supplements are also a must;
training heavy in the gym will undoubtedly take its toll on joints so a good
glucosamine and chondroitin tablet will be required. I started to get an ache
behind one of my knee caps from heavy squatting, after about 6 weeks of taking
these tablets the pain was gone and has never come back. I also take a whole
range of vitamin supplements to aid my energy levels and general health but
with a growing food bill these are optional and buy whatever your budget will
stretch too. There is a massive range of protein supplements on the market
these days so choosing one for you is fairly easy, most taste good and mix well
but make sure they have a wide range of BCAA’s and the digestive enzymes
present. It’s useless having a high protein diet and no way of fully breaking
it down once it’s in your system or it’ll end up in the toilet along with your
hard earned money and sore muscles because the protein has never reached them.
Again there are hundreds of other bodybuilding supplements around and you
should buy them depending on your needs and budgets. Some are gimmicks and some
effective. If your struggling with fatigued and sore muscles for extended
periods try a BCAA supplement or maybe your routine needs to be stretched out,
add an extra rest day. I found that glutamine helps retain muscle mass when
dieting so this may be helpful if you’re thinking of competing. There is so
much information on the internet about supplements, reading the customer
reviews is always a good indicator of whether or not it’s going to work. So
take the time to read and research before you buy. I really hope reading this
has helped you gain extra motivation and knowledge about gaining muscle, I’ve
loved the lifestyle and everything it has brought to me.

One last thought before you go, if you do decide to use
drugs to gain an extra inch here or there and never compete or make anything
from it, was it really worth it… for vanities sake? Risk having major health
problems - I’ll be in the gym training in my 50’s, will you? Think about it.



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