If you read part one of this blog, The Matter of Size, you already know that as much as we like to get big that lifting, bodybuilding, pumping up, whatever you want to call it, is much more than the quest of always having to turn sideways to enter a room. Through weightlifting and bodybuilding you have already gained confidence, better health, focus, and discipline (or you are about to).
But as someone who has always chased those fabled 19″ (50 cm) arms – I get it. Strength and flexibility are fine but sometimes you just want to be able to flex and watch your sleeves start to rip under the strain of your massive arms to the amazement of onlookers. Intimidate or attract others with your Thor like physique.
Okay, fine. So how do you achieve this? Well, I’ve covered it to some degree in earlier blog posts including The Secret to Building Big Arms. But why should you listen to some fat old guy who doesn’t look like he could find a gym let alone bench press more than his bodyweight?
First of all, I can bench more than my bodyweight which, yes, is considerably more weight than it should be. But I get your point – you want to hear from some juiced up 300 pound genetic anomaly or the latest Tik Tok influencer. Someone who looks how you want to look.
So let’s compromise. Let’s hear from someone who is about your age and has achieved a great deal of size and strength.
Meet Timo Eherer who is a young German bodybuilder who I somehow befriended on Instagram (find him @new.teemo). He’s been at the iron game for a little over 5 years and is a natural athlete. From his before and after pictures (above left) I think he’s clearly learned a thing or two about how to gain mass over the years. Agreed? Good, keep reading for a few tips on how to grow.
Eat Big, Get Big?
There’s a saying in bodybuilding circles that to get big you have to eat big. This has led to many a young bodybuilder stuffing himself with all sorts of food and not necessarily healthy food. So the result is a lot of fat strong guys out there (I say looking in the mirror and pointing at myself). While it’s true that in order to gain mass you need to increase your caloric intake, it’s not true that you can eat anything you want because it’s “bulking season.” Though calories per se don’t make you fat, eating extra fat seems to do the job pretty well. This is because fat is calorically dense. It doesn’t take much to deliver extra calories but the volume will leave you less than satisfied with your meal causing you to eat more than you plan. And where do all the calories your body doesn’t use go? That’s right – fat.
As Timo says:
“Do not dirty bulk! It’s just a waste of time. You won’t build more muscle with a caloric surplus of 1000kcal compared to 200-300. in the end, you just get fat.”
Trust me on this one – he’s absolutely right. I have spent a lifetime essentially dirty bulking (see Confessions of a Junk Food Junkie for details) and the results are not pretty.
So what to do? It’s pretty simple actually. Here are Timo’s 5 top lessons – so far – from his bodybuilding journey:
Do not dirty bulk
It’s just a waste of time. You won’t build more muscle with a caloric surplus of 1000kcal compared to 200-300. in the end, you just get fat.
Always train harder is bull****
You also need breaks! Sure, Training hard is very very important. Going close to muscle failure to damage your muscle for growth is necessary. BUT you still need breaks. Deloads. Essential when you want to grow in the long run.
Protein is overrated
More protein means less carbs and carbs are the main energy source. You DONT need more than 2-2,5G of protein per kg bodyweight. Everything else is junk. Better get those carbs.
Alcohol won’t kill your gains
Sure, alcohol is bad in general. But you should not fear it. One drink here and there won’t do anything to your gains or performance. Just don’t consume it on a regular basis. That’s bad and a waste of money.
The weight you lift doesn’t matter
It is what it is. I had to mention this at the end now. Mind muscle connection and technique is EVERYTHING. If you have to drop your weights for a better feeling and technique then always do it! Progression is important. Doesn’t matter what’s the base weight. 100kg doesn’t mean it’s better than 80kg. It matters how effective your training is!
But I Want Big Arms!
Don’t we all? But okay, arm development is something that Timo has clearly figured out. As he says:
“I told you guys, 3x arms per week is the key. Arms can’t be big enough, right? Destroying arms one time per week might be fun but it isn’t effective at all. Also, don’t use too much weight, go lighter and maintain control. Train them 3-4x/week, use lower weights and get a good pump due to a good feeling and you’re fine. Watch them grow and thank me later.”
No Magic Potion
So there you have it. Some advice from a peer. In the end I think it’s most important that you learn to listen to and learn from your own body. Record workouts, take measurements, figure out what you respond to and more importantly what you don’t respond to. I’m all for learning as much as you can about proper technique and even at my ripe old age I check out various YouTube videos, blogs, etc. on how to lift. But, you also have to learn to separate the hype from the facts. The more you know about basic anatomy and muscle structure the better you’ll be able to avoid injury.
There is no magic serum, vitamin, pre-workout, or protein mix out there. In fact, my suggestion is to get your nutrition figured out before you resort to trying any of that stuff – and yes, I have some protein supplement in my kitchen right now. But I don’t depend on it for my basic needs.
I think that you will gain a lot from your bodybuilding journey. Do it right and the weight room will be your home from a long time to come.
Good luck – and don’t be afraid to let me know what you’ve already discovered works and doesn’t work for you. It may help someone else along the way someday!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr