文档介绍：1 -- You can get as big as a pro bodybuilder. without
taking steroids; it just takes longer.
Despite what many of the magazines say, all professional
bodybuilders use either steroids or steroids bination
with other growth-enhancing drugs. Without manipulating
hormones, it just isn't possible to get that degree of
muscularity, the paper-thin skin, and the continuing ability
to pack on mass, despite sometimes having poor workout
habits and relative ignorance of the principles involved
that many pro bodybuilders have. Many supplement
distributors, in order to sell their products, would have you
believe otherwise.
Still, that's no reason to give up. By using state-of-the-art
training principles, consuming a nutrient-rich diet, and by
getting proper amounts of rest, almost every person can
make incredible changes in his or her physique. The
competitive bodybuilder circuit may not be in your future,
but building the kind of physique that gains you respect is
certainly achievable, as are self-respect and robust health.
2 -- In order to get really big, you have to eat a super-high-
calorie diet.
Well, that's true; you'll get really big if you eat a super
high-calorie diet, but you'll look like the Michelin Man's
fraternal twin. However, if you want to get big, lean-tissue
wise, then super-high-calorie diets are probably not for
you unless you are one of those very few people with
metabolicrates so fast you can burn off these calories
instead of depositing them as fat. Unfortunately, studies
show that, in most people, about 65% of the new tissue
gains brought about by high-calorie diets consists of fat!
Of the remaining 35%, approximately 15% consists of
increased intracellular fluid volume, leaving a very modest
percentage attributable to increased lean muscle mass.
According to Dr Scott Connelly (MM2K, Spring 1992, p.
21), only about 20% to 25% of increased muscle growth
stems from increased protein synthesis. The rest of the
muscle