First things first

We unanimously agree it is imperative to exercise and eat well to condition our body and maintain our health. It's our responsibility, it's self-respectful and everyone should do it. The world would be a better place if we did. Be nice, too, if people didn't lie, steal and pillage -- coincidentally, the two courses of action are a universe apart.

As observers we notice it's not unusual amid an active and healthy lifestyle that one becomes inspired and chooses to excel in any one or many facets of one's life: bigger, stronger, faster, smarter, richer... a better performer, more significant, a higher achiever... winning rather than losing, first before last... while understanding and appreciating that the best one can do or be is just about right.

It is admirable to pursue your aspirations, providing they are realistic, healthy and worthy. Last week we spoke of building big muscle and lean muscle in concert -- side-by-side -- and the conflict too often encountered within this ambitious training process. It was agreed that a very few gifted men and women achieve the goals at once, and then only for a limited period of time before the steep uphill struggle begins; underfed newbies enjoy an encouraging early growth spurt and, of course, pharmaceutical children grow their super bulges at an unknown price.

In conclusion I dared to say, "make a deliberate choice between big muscle and cut muscle, now. Huge or ripped, which will it be? Go for both, but first things first. Let me help you make the choice."

Me and my big mouth. What do I know about this stuff?

Stand back. I shall shoot from the hip, one hand tied behind my back, blindfolded and into the dark while covered with mice and hanging by my heels upside-down from a splintered limb atop a very tall tree in a haunted forest.

Forego the elusive cuts and push for size.

Before sculpting and defining, the sculptor needs ample granite upon which to work his chisel and sledge. Practicing lean diet schemes and training regimens is reasonably healthy and develops wire-tough muscle, but does nothing to put on enviable size. You must prepare the block; you need to eat heavier and train heavier... without becoming a donut.

The modifications in training and eating I'm about to suggest are substantial but not radical. They are not an about face -- a 180 -- leading you to bulk up and powerlift. That's a choice to consider when the trees lose their leaves and the days turn cold and short, not in the glorious spring and summer when tank tops and bra tops bare you to the sun overhead and the glaring eyes of others at ground level. I'm suggesting that you eat sufficiently to build muscle size while fueling the body for tough and loaded workouts, and agree that ripped, defined or any like version of a finished product is in the future if you are going to be in the present and doing your job.

Once I was not unlike a lot of you young cowboys, standing six foot and weighing 175 with a 15-inch arm and rather neglected legs. Briefly, my self-prescribed training approach many moons ago (ages 18 to 22) was to bulk up steadily to 250 pounds through hard training and hardy eating, holding and using that weight for several years to build dense muscle, then working back to a muscular bodyweight through smart eating and continued hard training. Shazam. Instant body.

I recommend this scheme for you with alterations to satisfy your physical, emotional and personality composition.

Pull up a bench and take five... stop, look and listen... assess yourself and your training methods... review your goals... without deep introspection consider the days, weeks and months ahead and don't disregard the years... who are you and where are you going, where do you want to go and where are you able to go. The answers to these questions should be close at hand and I want only to refresh your memory.

You fall into ruts and you lose sight of your purpose: Direction and drive and enthusiasm evaporate; hope is replaced by a notion, excitement by monotony and sureness by hesitation. It's a tough job to keep the training spirit high in your very favorite, yet stressful, world that saps your energy and takes a shot at your good and upright heart and soul at every turn, every minute. Remember, as daring dive-bombers always say, if you can't join 'em, beat 'em.

Based on the indisputable fact that we are all different and that I am rambling and running out of time and space, I have provided you with a random collection of first-things-first to consider during this phase of your training experience.

~ Don't go for huge. Go for attainable hard size now (five or 10 pounds over a lean bodyweight). Get ripped later.

~ Seek a bodyweight that is big enough so you don't feel little but not so big that you feel fat. This compromise bodyweight is a training weight that allows you to train hard, be well fed and physically and emotionally comfortable -- not where you want to be, but wisely and aggressively on your way… putting in the time and workouts with a close and agreeable relationship with yourself, observing, pushing, pulling, restoring and growing.

~ If you are already large, yet not conditioned or possessing of proportionate muscle density, eat to maintain the lean muscle and train hard to build a vital cardio-respiratory system. Slowly but surely terrific new muscle will be evident along with your improved energy and health. Bodyweight might fluctuate because larger margins accompany larger, less densely muscled bodies: fluid retention, intestinal weight, ingestion and digestion variations, etc. Don't misinterpret this for a loss of muscle or an increase of fat weight. Simply carry on diligently and enjoy the day.

~ Ambitious girls, you might want to skip both huge and ripped and go for trim plus three to five extra pounds for strength and muscle density. Fear not. Three days of tuna and water chases the bulk away.

~ Eat to build the muscle, not to lose the fat. You know the method of operation: frequent meals throughout the day, high protein from animal sources (and don't hide the red meat), lots of living food - vegetables and fruits, vitamins and minerals, moderate fats and EFAs, moderate complex carbs offering some decent food value, small lakes of water.

~ Rest and relax. Relax and rest. Stress not. Worry not. Keep your hopeful eyes on the goals. Smile. Be happy.

Finally, I request your absolute and most precious attention: What I am about to say is by far the single most decisive musclebuilding truth to leave my lips and reach your ears; guard it with your life and share it only with your dearest loved one... Hey! Excuse me, Super Captain Dave. It's getting late, sir, and the flyers need some fresh air and a lot of sleep. You know how cranky they get.

Very well, Laree. Seven days from today, everyone, we'll outline training scenarios to suit various shapes, sizes and genders. Hit the skies... DD

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