How Amerdeep went from skinny to gaining lean muscle mass in just 12 weeks
PG Gaining Lean Muscle Mass Client Stories: Amerdeep
Amerdeep, 50 year old cyclist, lost quite a lot of body mass for his latest cycling event and his body fat percentage increased. This negatively affected his confidence and body image. He now, wanted to be a “big, strong and healthy” older gentleman and not a “scrawny old man”. His ultimate goal was to be the most in-shape guy at his 50th birthday party! Amerdeep had already trained with us to be in the best shape possible for his cycling event and decided to achieve his next goal and get started with his hypertrophy training programme to gain lean muscle mass with the experts at Performance Ground again.
Amerdeep regained his body confidence and looks in absolutely fantastic shape. His current body fat percentage resides at 5.2, with a total body mass of 79.4kg, 71.kg being lean fat free mass.
THE VIDEO: How Amerdeep went from skinny to gaining lean muscle mass in just 12 weeks
Amerdeep wanted to develop his cycling endurance ability. We needed to work on his muscular endurance through high volume, low load movement patterns whilst, manipulating his nutrition to ensure he had enough fat available in his tissues to supply him with enough energy to complete his cycling training.
Fat is a far more suitable choice of macronutrient for metabolism in endurance events supporting why trained cyclists are more efficient in oxidizing fat. Subsequently, from a combination of his rigorous cycling training, the type of work he was completing in his gym-based training with us at Performance Ground and the modifications to his nutrition, Amerdeep lost quite a lot of body mass for his event and his body fat percentage increased.
Whilst this was effective and specific to the event, as his power to weight ratio was very good and his muscles and tissues were more efficient, post event, this affected Amerdeep psychologically. Approaching 50, Amerdeep did not want to be a “scrawny old man”. Rather, he wanted to be a “big, strong and healthy” older gentleman and be the most in-shape guy at his 50th birthday party. After having this discussion and retesting his body composition post event, we decided that a hypertrophy based training program would be the most reliable way to help him build muscle mass and address the underlying issue of his now higher body fat percentage due his nutrition alterations for the cycle event.
The road to gaining lean muscle mass
In order to build muscle tissue and gain lean muscle mass, we have to stimulate the mechanisms of growth and repair. To allow for growth and repair to take place, we must incur muscle damage. By damaging the muscle cells and causing micro-tears, we trigger satellite cells to respond to the damage sites which, signal the free amino acids in the plasma to come to the site and bind together to repair the muscle tissues. Repairing and filling in these micro-tears results in a newer and bigger muscle cell.
To incur muscle damage, we have to put the existing muscles through repeated mechanical strain and metabolic stress. This is where the rep scheme of the program became particularly important. We utilized a scheme of 8 reps predominantly.
By using a high number of 8, it has two benefits, compared to using a lower rep scheme of 4 or 5 for instance. Whilst the lower rep scheme enables the muscles to experience more mechanical strain per rep as more load can be lifted, the higher rep scheme of 8 enables a moderate load to be lifted so that the muscles experience adequate mechanical stress over a prolonged period of time but the higher reps also begin to integrate a metabolic response for the muscles. The increased blood flow to the local muscle sites helps to oxidize the substrates present in that muscle tissue.
This therefore, helped to kill two birds with one stone and achieve both of Amerdeep’s aims of building muscle tissue and also reducing body fat percentage by oxidizing the residing high levels of fat in the muscle cells from his cycle event.
Similarly, this is why we made use of both compound and isolation movement patterns within his training program. The compound (multi-joint) movements, such as back squats, ensured multiple muscles were activated at the same time, allowing for more load to be lifted per rep and thus, exposing the body to more mechanical stress to cause muscle damage. With the supplementation of isolation movement patterns, such as rope curls and rope pull-downs, this allowed us to target specific muscular aesthetics that Amerdeep wanted to achieve. Like most males, when it came to specific body aesthetics he was no exception to the rule; Amerdeep wanted to build his arms or “guns” as we like to call them. As the muscles in the arms are small muscles comparative to the muscles in the leg for example, their tolerance to fatigue is incredibly low but their recovery is very quick as they can be saturated with blood and fresh substrates quickly. Consequently, utilizing supersets for the arm isolation exercises at the end of each programme was a beneficial way to get more work done in a shorter period of time.
After completing 12 weeks of a mass building programme whilst also, targeting a reduction in body fat percentage, Amerdeep has regained his body confidence and looks in absolutely fantastic shape.
His current body fat percentage resides at 5.2, with a total body mass of 79.4kg, 71.kg being lean fat free mass.
He has worked incredibly hard over the past 12 weeks on his current programme and we look forward to seeing what more we can achieve with him over the coming weeks and months.