AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question QUESTION: I have a question relating to program changing vs. changing of just training principles, but staying with the same workout. Which is better for building muscle? Some people say that you should change a weight training program every 6-8 weeks. Other people say you should use different training principles for max gains. I need to gain something. I have tried different programs from a split routine 3 days/week, to what I'm on now (full body routine "undulating periodization" 3 days/week). I have been on this full body routine for over a year now. With anything I've done, I haven't really gained anything in the way of muscle (I'm still the 160-165 pounds now that I have been for the past 2 years). I've gained some in terms of strength though. What should I try next, a new program, or just use different training principles in my current workout? Why is it so hard to gain muscle? Some people think split routines are the best, and others say full body is the way to go. Some people say high volume, others say low volume. Where's the real science? It almost seems like you have to work out for 2 hours a day/6 days a week if you want to gain anything. Just look at any article on an actor who needs to gain mounds of muscle for a part in a movie. You always hear they do this brutal routine and they really gain, fast. This can't be the only way. Thanks very much for your help.
ANSWER: Hi Dave. I totally understand how you can be confused. Sometimes with exercise there really is no right answer. What works for one individual is not going to necessarily work for the next. This is what the split vs. full body debate ignores. There are benefits of each, along with cons for each. Honestly, this is how trainers distinguish themselves. They have to create a bit of controversy and have a different mindset in order to sell against their competition.
The first thing I'll ask a client is, "Realistically, how much time do you have to workout in a seven day window?". The answer is going to determine what type of routine I will prescribe. Most people are like yourself and can not spend 6-8 hours/week in the gym. For these trainees, I would design a full-body routine, made up of mostly compound exercises, done 3xweek. Every 3-4 weeks I would suggest a switch in exercises, sets, reps, tempo, etc.. Maybe get away from the undulating periodization within the week. Try a volume phase for 3-4 weeks, then switch to an intensification phase for 3-4 weeks, then a week of unloading. Give it a shot. And remember, most of the time there is no one right answer.
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QUESTION: I really think that my inability to really gain any muscle from my training in over a year stems from my not getting enough calories, maybe. That's what I wanted to ask your opinion of. I calculated that throughout the week Mon.-Fri. I get approximately between 2,100-2,300 calories a day. On Sat. and Sun. it may be a little bit more or less depending on eating out at restaurants or not keeping a strict eating schedule. I am a 32 year old male, weighing between 155-160 lbs. at a height of 5'-9". I calculated my BMI to be approx. 23, which I guess is good? I guess more of that fat seems to accumulate around the midsection, like most people. Should I be getting more calories per day to really gain muscle, and how much? Do I have to worry about gaining more bodyfat if I do that though? Should I bring my BMI down, but then I would have to cut calories, wouldn't I? I would really like to develop my abs to show them off, but there is that layer of fat covering them? I guess it seems like I can't do both, at least at the same time. Most people think I'm skinny, so I guess that I would really like to put on some serious muscle. Thanks for your help.
Answer I went ahead and calculated your basal metabolic rate (BMR), which was 1721 calories. This is the amount of calories you would burn per day without performing any physical activity at all. Now I'm going to give you an activity level of moderate, which means you have a non-physical job but you perform some sort of exercise routinely. So, if we factor in the activity level of moderate, which is the number 1.6 and multiply that by your BMR, we get a number 2753 calories. This is the number of calories needed to maintain your current weight. So it looks like you're anywhere from 400-600 calories short per day if your goal is to gain weight.
Now do not make the mistake of just taking a look at your total calorie number. You have to take a look at where your calories are coming from. What percent are coming from fat, carbs, and protein? The old saying "a calorie is a calorie" is not necessarily true.
