The story so far of my journey with T2DM is that I've lost 60lbs of weight but no signs of remission. I eat good food & not too much. I avoid bread pasta rice and potatoes religiously. I cycle every day & lift weights every other day. My current BMI is 23 or thereabouts.
So over the last couple of weeks my Endo & a friend who's a Registered Nurse have been at me to put on some muscle mass to burn more glucose. So eventually I called my buddy Phil Jeremy
http://trailjunkie-phil.blogspot.fr/ as to why after at least a year of weight training I am not seeing increased muscle mass. He explained that of the two types of exercise Aerobic and Anaerobic I am doing too much of the former and not the latter + aerobic (cycling) exercise promotes lithe bodies and not muscled body types. Its a muscled body (weight lifting) that I need to be rid of T2DM.
Phil also told me that the quickest way to put on muscle mass was via what is known in the fitness industry as GVT or German Volume Training. Whilst I am not expert I hope I've shared enough knowledge and that with the following link from the Daily Telegraph
http://www.telegraph.co.uk/men/acti...aining-regime-for-increasing-muscle-size.html
should help us all. I'll be off to the gym later on this evening after I've had dinner for my first GVT..
Hold on a moment. I read the article. Qualifications: I'm an ex body buiilder and Biology graduate. I know the science. I am not a personal trainer. The only personal trainers I have ever seen in a gym try to get their clients to do weight based exercise whilst standing on one leg or worse, whilst sitting on one of those giant exercise balls. Stop and think. We live in a world built on physics. Would you live in a house which only had foundations on one side? No!, so why do barbell curls or shoulder presses standing on one leg. The wear and tear on your spine is ridiculous. Take a look at how osteopaths exercise!!
I have been fortunate enough to train with some of the best bodybuilders in the world. (Platz, Beckles, Fuller, Francoise Chung, Andy Searle, David Gouder etc etc. I never had my own training partner so when the pro's flew in from the USA and needed a training partner - I was the man. The list reads like a who's who from the 80's, BUT there are only two body builders who cracked the code - the first was
Mike Mentzer (look him up). He was great but he couldn't quite get the message across - at least I never understood it, and then there was
Dorian Yates and he nailed it. After more than 20 years of training I switched to his methods - warm up properly - and then one set to failure - I put on 3 stone in one year - clean! I went from 16 stone to 19 stone in my late 30's. I wasn't competing as a body builder, so without the strict diet of chicken rice and brocolli I came out as stocky (like a strong man athlete but smaller - at 5ft 8 instead of 6ft 6.)
Think about this: Muscles respond to a stimulus in order to grow. For increased growth, you need an increased stimulus. If you are truly going to apply maximum effort, you can only apply it for a short period of time (one single set to failure - literally until you can do no more) If you have the energy to do 10 sets of 10 - you must be holding back something in order to do the second set etc etc.
Max effort can only be applied for a short period of time. Proof: stack up a 100m runner against a marathon runner and tell me who has the most muscle mass: Bolt or Farrah?
Dorian Yates wrote a book called Blood and Guts - quite possibly the most logical book ever written on training to build muscle. Volume training has done the rounds over the last 30-40 years - I've been around that long. Growth does not take place in the gym. It takes place outside. Whilst you are in the gym, create the storm and get out, don't hang around and think you are building muscle by doing more. (If anything, all volume training will do is increase your vascularity - now do you want to build muscle mass or harden your veins?