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50 Ways to Build Muscle Fast: Review by Jonathan Lawson, IRONMAN Jul '00![]()
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| I bumped into former IRONMAN scribe Dave Tuttle recently at the Natural Products Expo in Baltimore. We caught up on some of each otherís recent training and career adventures, and then he grabbed a copy of his new book, 50 Ways to Build Muscle Fast, so I could see his latest creation. I was very impressed by it, and he just happened to have an extra copy for me, so I immediately thought of reviewing it for IRONMAN. The fact that there may have been a very familiar picture in it (not of the author of this review, of course) had nothing to do with my decision.
For the readerís convenience and in order to encompass everything thatís necessary to build muscle, Tuttle breaks down the book into three parts: Training Techniques, Diet and Supplementation and Lifestyle.
Part One, Training Techniques, practically covers the entire world of training and is the largest section of the book. There is, after all, much to be learned about training properly.
General topics such as warming up and stretching are covered, but Tuttle also devotes pages to explaining the benefits of such overlooked techniques as visualization. He stresses points like progressive resistance and training through a full range of motion, but he also stresses the importance of following the natural path of muscle. "Muscles," Tuttle writes, "are able to generate the greatest force when they are trained on their ideal planes of motion." Training the muscle in unusual positions wonít stimulate growth but will make you more likely to sustain an injury.
He gives plenty of tips on increasing intensity and warns about the pitfalls of overtraining. He explains how much aerobic exercise is too much, the benefits of keeping a training journal and when not to socialize. Most important, though, he emphasizes safety. After all, as Tuttle says, "You can't work out when youíre injured.
Part Two, Diet and Supplementation, is exactly what the title says. Of course, since the book is about building muscle, the first chapter in this section is dedicated to protein. It also happens to be one of the longest and most detailed chapters. That alone should answer any questions about the importance of protein in a bodybuilderís diet. Carbohydrates and fats are also well-covered, and Tuttle explains the various types (good and bad) of each.
Although I tend to favor six or seven meals per day, Tuttle does point out the benefits of eating at least four to five meals. Not only does that keep the body nourished, but it can also give a slight metabolic boost. The need to drink plenty of water and to vary the foods you eat is covered in this section as well.
A very good point that Tuttle brings up is the benefit of staying lean all yearówith the occasional splurge meal, of course. He doesnít suggest an overly restrictive diet. Itís just a good idea to keep your bodyfat levels within respectable parameters throughout the year.
The supplements Tuttle suggests using are pretty standard: daily vitamins, creatine and glutamine. The only one he promotes that Iím unfamiliar with is methylsulfonylmethane (MSM), which is supposed to minimize delayed-onset muscle soreness. The most important bit of supplement advice he gives is to "tailor your supplement program to your specific needs and budget." Just remember that all sport supplements are supposed to be used in conjunction with a well-structured meal plan and training regimen.
Part Three, Lifestyle, is a nice overview of all the things you should and shouldnít do to achieve your goals of building muscle fastóbut it gives you a clearer understanding of what to do and why.
Pros: A good book for beginners and a good refresher course and overall resource book for more experienced bodybuilders.
Cons: I would have liked a bit more detail in the supplement chapters. Training, diet and supplement schedules also would have been a nice touch.
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