WHY YOU'RE NOT GAINING. . .
AND WHAT TO DO ABOUT IT!!
Have you ever noticed that most men
who take up progressive weight training and change their diet, either
fail or fall short of their goals? There are two general reasons for
First, no one seems to know what
Second, you don't make great gains
by training and ingesting large amounts of protein. You make great
gains by ingesting fat and eliminating what you've ingested in the way
of starches and other devitalized foods. Anyone who thinks he's going
to achieve 19" arms--without steroids--by swilling gallons of protein
is simply deluding himself.
Let's take it from the top,
starting with common training mistakes and common dietary mistakes.
Once you understand what won't work, then I'll explain what will work.
How do I know all this?
Thirty years of training
body-builders is how. My star pupil years ago went from 180 lbs. to
225 lbs. in nine (9) months. I've trained half a dozen men at once,
stuck on a 220-230 lb. bench press and--in 9 months--had them up to
That's when I was doing a lot of
things wrong. My latest trainee--in thirty days--gained eleven (11)
pounds of muscular body weight. You can literally see him grow before
your eyes. No steroids.
You can do the same thing--I don't
care if you're 24, 42, or 60. Let's list and explain the common
mistakes first, eliminate them, and then I'll explain how to pack on
This has to be the most common
training (not diet) error. If you can't finish a workout in 45 minutes
to an hour, you're wasting your time and cluttering up the gym
unnecessarily. There is a real easy way to determine if this is one of
When you finish a workout, are your
fingers trembling slightly? If so, you are no longer working on your
muscles--you are now working on your nerves, which will then interfere
with your ability to digest food.
How? Ever hit yourself on the thumb
with a hammer? Notice how you get that sick, queasy feeling in your
stomach? The nerves connect.
Overtraining usually consists of
either too much weight (it's an exercise, not a contest) or too little
weight lifted too many times. The idea is to exercise and stimulate
the muscles, not destroy (weight) or annoy (sets and repetitions)
LIGHT WEIGHTS AND FRIVOLOUS EXERCISES
As you may
have noticed, the old Puritan work ethic is gone. Whatever happened to
"Whatever your hand finds to do, do it with all your might" [
Ecclesiastes 9:10 ] ?
"Work" has become the ultimate
four-letter obscenity. Men actually go into the gym thinking they can
build big muscles with small weights. I see them all the time--they
attempt to bulk themselves up with concentration curls and chest
laterals--with light dumbbells.
It takes heavy weights used to
stimulate the large muscle groups to build large muscles and gain
large quantities of muscular body weight in an hour or less. Arthur
Jones tried to point all this out a generation ago but very few people
listened. Some of the books in which he pointed this out are now
Every time I hear someone in a gym
say, "I need another half-hour to work my triceps," it's a major
effort on my part to keep quiet. I have to bite my tongue.
Most men start with the heavier
exercises, such as the bench-press, and then work down to the lighter
exercises. Then, once in a while, some of them will finish off with a
waist exercise or two.
This sequence is half correct, at
least. You always--always--start with your waist exercise. Why?
Mits Kawashima taught me this in
1966. I got out of the army in 1964. When I started training, my body
weight was 160. Eighteen months later I weighed 190. My body weight
fluctuated between 185 and 190 before Mits took me under his wing.
Life was really frustrating. I could not get past 190.
Mits started me with four sets of
sit-ups, 25 reps per set. Then I went to the weights. In five (5)
months I went 190 to 235. My bench-press went from 220 to 340 in the
same period of time.
Mits taught me other things, as
have other people, that I'm now passing on to you. You may not have
heard of Mits Kawashima outside of Honolulu, Hawaii, where he
currently lives and operates a health food store.
You've probably heard of his partner:
There are so many exercises and
there are so many ways to do an exercise wrong that the only way to
avoid these pitfalls is with a personal trainer. Provided, of course,
you can find one who knows what he's doing.
An example of this is a fellow I
saw years ago doing an exercise and bragging that he was "using the
same weight as Reg Park". Reg Park at that time was almost as well
known as Steve Reeves, having won the Mr. Universe a short time
Mac MacFarland, the 1963 "Mr.
Hawaii" winner, looked at this guy contemptuously and asked him, "If a
pudgy nobody like you is handling the same weight in the same exercise
that Reg Park is, don't you think that maybe you're doing the exercise
A personal trainer's first
responsibility is to keep you from hurting yourself. Anyone who has
trained for any length of time knows how much you lose when you hurt
yourself. If you hire a personal trainer and he manages to hurt
you--or causes you to hurt yourself--you have a very good idea of how
well your trainer is qualified.
Nutrition is a vast field. There
are truckloads of books on the subject. Read them if you like. What
you're about to read here are the facts that the popular books will
not tell you.
By this I don't mean food that has
dirt in it. I'm referring to food that simply wasn't designed to be
processed by the human digestive system, primarily certain types of
Yuk, you're thinking, a "veggie".
Wrong. There are clean meats and unclean meats. Clean meats are those
that come from herbivorous mammals that divide the hoof and chew a
cud. In seafood, clean meats are those that have fins and scales.
Clean and unclean food is a study in itself. E.g., turkey and chicken
are clean, ostrich and vulture are unclean.
In mammals, unclean meats are the
scavengers, or predators. I.e., you're eating second-hand garbage.
Pork is perhaps the worst. In addition to what a pig will eat--in our
Civil War, pigs chewing on dead and wounded soldiers was a real
problem--pigs carry the trichinosis worm and its meat is extremely
greasy. This grease coats your digestive organs.
The problem with grease coating
your digestive organs is this: protein is a large molecule. An
intestine coated with grease (fat) will allow a small molecule to pass
into the bloodstream. The large molecules are kept out.
Fish that have fins and scales have
a filtering mechanism to keep impurities out of the meat. Those that
don't have fins and scales don't have this filtering mechanism. Going
one step further, lobster and shrimp are the cockroaches of the
oceans. Without them, there'd be miles of muck on the ocean floor.
any of this before? It's in one of the most published books on earth.
Most people have a copy, or easy access to one. Few ever read or apply
it. It's the Bible. The clean and unclean food descriptions (but not
the scientific reasoning) are found in
Deuteronomy 14. Try it for
60 days and see for yourself.
SODA AND BEER
I can train someone who smokes. My
11 lbs. in 30 days trainee--at the moment--smokes a pack a day. He's
trying to quit. I simply cannot train someone who swills carbonated
beverages. Here's why.
The carbon dioxide in carbonated
beverages is the same substance that your lungs exhale. The oxygen you
breathe in is diatomic oxygen (two oxygen atoms bonded to each other).
That oxygen then gets into the bloodstream, picks up waste, and exits
the body as carbon dioxide. Carbonation is a waste product. You might
as well drink urine.
Further, carbon dioxide immediately
halts protein digestion. Prove it to yourself. Eat a steak with a
carbonated beverage. You'll notice the next morning that the meat is
not digested, it lays there in your stomach. Now do it again a few
days later, substituting orange juice for the carbonated drink. You'll
feel the truth of this the next morning.
Much has been written about the
advantages of raw milk over cooked (pasteurized) milk, how cooking
destroys enzymes, vitamins, etc.
What I haven't seen addressed is
the problem with plastic milk containers. The formaldehyde in the
plastic leaches into the milk and you ingest it when you drink the
Formaldehyde is also known as
embalming fluid. Undertakers use it to preserve dead bodies. If you
think this stuff just passes through your body, think again. A lot of
undertakers these days will tell you that when they embalm people
today who died in their 20's and 30's, they need to use only half the
usual amount of embalming fluid that they use on older folks.
The plastic milk container
manufacturers have supplied the difference.
Refined sugar depletes B vitamins.
B vitamins are your growth vitamins. Sugar also interferes with the
gastrointestinal tract, causes baldness, makes the body a better place
for parasites to thrive in, and brings numerous other deleterious
circumstances to the body. Some years back William Duffy wrote a book
titled Sugar Blues that explains all this and more in
fascinating detail. Most health food stores carry it.
And read the label when you buy the
high-protein food bars in the health food stores. Many contain sugar
and lots of them are chocolate covered. Why be concerned?
If refined sugar had been
discovered in this century, it would by a controlled substance, just
like heroin or cocaine. Sugar is highly addictive. Food processors add
it to the processed foods (often labeled as glucose, corn syrup, etc.)
in order to addict you to their product. Read the labels on the
packages and weep.
Remember when Surgeon General
Everett Koop stated that tobacco was a harder habit to break than
heroin? He was half right. All tobacco in America is sugar-cured.
That's the habit people are trying to break--not tar and nicotine.
This is a tricky subject. A lot of
us just can't quit eating white flour products and live happily ever
after. White flour is far more dangerous than anyone imagines.
As I'm sure you've noticed, a man
in his 20's normally make more progress on weight-training than a man
in his 40's or 50's. The standard wisdom is that the digestive system
of adult American males begins to degenerate in his early 40's.
"Degenerate" in this context means the digestive system begins to lose
its ability to digest food and convert it to energy, muscle tissue,
etc. By the age of 70, the digestive system plainly cannot fulfill its
function. A 70 year old man ingests food but his digestive system
fails to process it properly in any way, shape, or form. In essence,
the person whose digestive system isn't working properly is starved to
Let's back up. Almost all of you
were raised on white flour products--white bread and rolls, pasta
products, doughnuts [an especially effective combination of white
flour, sugar, and stale fat], pizza dough, pastries, and the like.
Here's where the difference comes in.
Your digestive system consists of
more than just the stomach. "Chew your food slowly", saliva begins to
digest food in you mouth, etc., need not be repeated here.
We all know the function of the
Some of you know that many digestive
processes occur in the small intestines.
If you're one of the few who
understand the functions of the large intestine, or colon,
congratulations. You won't need the crude analogy I'm about to use to
illustrate my point.
It never ceases to amaze me how
many men will go to the gym with a cold, minor muscle injuries, or the
like and go through a workout thinking they're building muscle.
That's like cramming a 1,000 hp.
engine in your hot rod that has a bent front axle, bad tie-rod ends,
and unbalanced tires.
Now let's add one other problem to
our hot rod analogy. Install the finest carburetion and air-intake
system available--the best 4-barrel carbs, a high rise manifold, a
turbocharger. Be able to pack that fuel and air in.
Then install an exhaust system
designed for a 150 hp. engine on your 1,000 hp. power plant. Do you
think you'll have problems getting your engine to realize its full
Now watch all the bodybuilders who
stuff themselves full of every protein and vitamin supplement known to
man and don't gain. There are two reasons for this.
First, as Mits taught me over 28
years ago, one spoonful a day of a good protein is all that's
required. Mits formulated and sold his own for a while.
Second, if white flour, processed
and at least partially undigestible, has encrusted itself all your
life on the walls of your colon [as it has most of us over the age of
30], your exhaust system simply isn't going to handle the intake.
Here's what happens.
Processed white flour, denuded of
the food elements that aid in digestion, glues itself to the walls of
your colon. This encrustation builds and builds over the years. The
colon ceases to function as designed and becomes, essentially, a sewer
pipe with a progressively restricted passage.
First, the colon secrets mucus. If this mucus can't be secreted into
the colon itself, it backs up--just like a sewer. The toxins [poisons]
that would normally be carried out with the feces back up into the
body and get back in the bloodstream. If you're one of those who keep
succumbing to pulled muscles, minor injuries, and the like, that's a
very good indication that your problem is your plugged-up colon.
Second, when the body runs short of
water, it pulls what it needs from the colon. The plaster-like coating
in your colon, caused by undigested food staying behind, is a known
breeding-ground for some of the 500 different types of bacteria and
200 different types of parasites known to inhabit the human colon. As
your body pulls needed water from the colon, these bacteria and
parasites can come along for the ride. One of these bacteria is
candida (or yeast). It can multiply so extensively that the water from
a colonic irrigation is recognizably yellow, there is so much candida.
Colonic irrigation is how you solve
this problem. This is not to be confused with an enema. It take 15
enemas to accomplish what one colonic irrigation accomplishes. Colonic
irrigation soaks the plaster-like coating of undigested food off the
wall of the colon and removes it from your body.
As stated, the B vitamins are the
growth vitamins. What you may not be aware of is that the "good
bacteria" in your colon synthesizes vitamin B1 (thiamine), B6
(niacin), B12 (cobalumin), and vitamin K.
Got any idea how these particular B
vitamins are supposed to get into your bloodstream when the walls of
your colon are plastered with 15 year old feces.
As an interesting aside, the
average adult male in America has between 8 and 35 pounds of
undigested food in his colon. Notice all the "beer guts" on so many of
our middle-aged men?
A word of caution before you run
out to solve the problem this way. Find someone who has experience
with colonic irrigation and who uses the finest equipment--disposable
tubing, filtered water, etc. People have been killed at the hands of
If you're in your 20s, you might
not need many colonics. If you're in your 40's, it's virtually certain
that you need colonics.
Why this emphasis on the digestive
organs and the abdominal cavity? Bodybuilding is 80% nutrition. If
your digestive system isn't working properly, then it should be rather
obvious that you're wasting at least 80% of your effort.
It's real easy to sweat off from a
pint to a quart of water in a good workout. Sip water between sets.
Most of the "muscle building" drinks I see carried into the gym are
saturated with sugar. What tastes good sells.
Thirty years ago, body-building and
health were synonymous. Not anymore. Today most body-builders seem
more concerned with cosmetic appearance, even at the expense of kidney
and liver damage. For bulk, steroids simply aren't necessary.
Protein burns up one and one-third
its own weight in fat. Why do you think people lose weight on
Therefore, if you want to gain
muscular body weight via protein, you have to take in more fat than
protein. This obviously isn't going to work with animal fat, for
reasons already stated. Coconut milk contains a large percentage of
If you have
reservations on consuming coconut milk with your protein, you need to
read the book
The Healing Miracle of Coconut Oil
by Bruce Fife, N.D.
About 20 years ago I met Bob Sorge
in New York. Bob was slightly over 6' tall and slightly over 250 lbs.
He looked good. He told me the best gains he had ever made were on
coconut milk and coconut meat mixed together in a blender.
Remember my trainee who gained 11
lbs. in 30 days? I put him on one can of coconut milk, an equal amount
of pineapple juice (not from concentrate, no sugar added), one banana
and five (5) scoops of desiccated Argentine beef liver per day, mixed
in a blender. I supervised his 3-day-a-week workouts while he drank 3
glasses of the above concoction each day.
Doesn't sound like much? Back in
the pre-steroid days of body-building, 3 pounds per month gain was
considered "maximum theoretical".
Pick up a 10 lb. roast. A lot of meat
11 pounds of muscle gained in one
month is not a bad gain for someone who smokes a pack a day.
(Editor's note: This was
written in 1996)