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Old School Secrets For Maximum Mass Gains

Old School Secrets For Maximum Mass Gains

When you think about “bodybuilding” the names Arnold Schwarzenegger, Franco Columbu and Larry Scott usually come to mind. They heralded the golden era of bodybuilding, when perfectly sculpted physique showcased true fitness power.

Their bodies were not a product of anabolic steroids. These bodybuilders used natural means to develop those big arms, big shoulders, broad chests, small waists, defined abdominals and low body fat. Theirs was an era where emphasis was on developing the V-shaped physique.

Today, that kind of physique is extremely rare. The main reasons are difference in training program and bodybuilding nutrition.

During the golden bodybuilding era, training was 6 days per week. Today, training is less frequent and each session is generally concentrated only on specific muscle groups.

Nutrition was also very different. Before, gulping down a dozen raw eggs was integral to building muscles. Today, several heaping scoops of protein powders are the norm.

The Iron Guru

The golden age of bodybuilding gave birth to the Iron Guru, Vince Gironda. He was one of the most highly acclaimed trainers during that period.

Celebrities and bodybuilders attained their fitness goals with his help. He tested various regimens and used his experiences to design workout programs and nutrition plans. Most of his regimens have been re-validated by scientific research in the succeeding years.

One of the most notable programs Vince Gironda developed was the Hormone Precursor Diet. This was well known for its effectiveness in producing amazing results in a short time.

The Hormone Precursor Diet

This diet is a very simple eating plan. It places emphasis on creating and maintaining a positive nitrogen balance. Consisting of mainly this in-between meals shake:

Hormone Precursor Shake:

  • 12 raw eggs
  • 12 oz. half and half
  • 1/3 cup milk-and-egg protein powder
  • 1 banana

Look closely and see that this recipe has a lot of eggs in it. Eggs are a rich natural source of healthy fats and proteins. These macronutrients are vital in building muscles and gaining weight.

If you are unconvinced that this shake is what you need to jumpstart weight gain and muscle building, take a look at the bodybuilders of the 70s. This was part of their dietary regimen. They got the body they wanted.

Raw eggs as anabolic food

Eggs are among the best natural food sources containing important nutrients for the body. They are excellently versatile and have one of the most complete line-ups of nutrients.

In one average-sized egg, you can get 6 grams of proteins. It has all the essential amino acids that the body needs for muscle recovery.

It has plenty of vitamins and minerals, including:

  • Iron
  • Zinc
  • Calcium
  • Folic acid
  • Riboflavin
  • Vitamin B12
  • Vitamin K
  • Vitamin E
  • Vitamin A

Raw eggs are filled with nutrients that promote anabolism in the body. In fact, they are one of the richest natural sources of anabolic building blocks (cholesterol). We are talking about natural, healthy and beneficial steroid foods here, not the bad, potentially unhealthy synthetic anabolic ones.

Healthy fats are also present in eggs. This is mostly in the yolk, amounting to 5 grams. A very small portion of this is saturated fat (1.6 grams). This is demonstrated to have supportive roles in boosting testosterone levels.

Fats are good

Healthy fats, that is.

Fats are the easiest ways to get in more calories compared to carbs and proteins. 1 gram of fat will provide 9 calories, compared to 4 calories from 1 gram of carbs or protein.

One notable fat in eggs and some other specific foods is CLA. Conjugated linoleic acid (CLA) which boosts the body’s fat-burning activity. It has also shown positive effects on testosterone levels and muscle gains. This is available in supplement form and naturally from foods like raw eggs and dairy

With more fats in the diet, you get to have more calories in your diet even if you’re consuming small servings. This is highly beneficial if you want to gain weight.

However, carbs are still good to add in the weight gain diet. You do not have to ditch carbs all together and only eat high fat foods. Carbs are important to refuel the muscles after workouts. It provides glycogen for the muscles to use.

Old School Secrets For Maximum Mass Gains

The best calorie-dense foods to gain weight

If you want to gain weight and build muscles, you have to keep a calorie surplus. That means eating a few more calories than what your body’s basic daily calorie needs for normal bodily functions.

To help you keep track of your calorie intake, use apps such as MyFitnessPal. These apps are convenient ways to ensure you maintain calorie surplus each day.

Aside from eggs, you can include several other calorie-dense natural foods in your nutrition plan. Some of these are:

  • Avocados (rich in monounsaturated fats)
  • Olive oil (rich in monounsaturated fats
  • Coconut oil (rich in MCTs)
  • Bacon
  • Greek yogurt
  • Raw milk
  • Potatoes
  • Sweet potatoes
  • Oatmeal
  • Heavy cream
  • White rice
  • Dark chocolate
  • Coconut milk

Liver tablets

Vince Gironda was not too keen on taking supplements except for one– liver tablets. These are nutritionally dense and made from powdered beef liver. These tablets were very popular during bodybuilding’s golden age.

Liver tablets are full of amino acids and proteins that the body can use for building more muscle tissues. They are also rich in the following nutrients:

  • Folic acid
  • Chromium
  • Zinc
  • Copper
  • Vitamin B12
  • Vitamin A
  • Iron

Liver is abundant in cytochrome P-450. This molecule has been studied and demonstrated that it can regulate steroid production in the body. It also has potent detoxification effects.

Vince Gironda’s Weight Gain Diet Guidelines

Vince’s weight gain guidelines was very effective. To no surprise, the real key to weight gain is food.

The basic recommendation today is to eat 3 main meals per day. These meals should be nutritionally balanced. However, eating more means gaining more.

Vince suggests eating more often. Instead of eating 3 large meals a day, eat smaller meals more frequently throughout the day. Aim to eat a small meal every 3 hours.

If smaller but more frequent meals are not possible with your lifestyle, you can choose to eat 3 main meals. In between meals, you may have snacks or shakes. Have some high protein snack before going to bed as well.

This diet also has these cardinal rules:

  • Never overeat on any specific meal. This will only cause gas and bloating.
  • Never get hungry. Hence, you have to eat smaller and frequent meals or have snacks in between meals.

These eating guidelines are meant to supply the body with a steady stream of calories, energy, and nutrients. In this manner, the body will be continuously building tissues, which will result in weight gain. These techniques may be old-school but they have been proven to be effective.

Anabolic Health

Author Bio:

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out to learn more about Alex and his work. You can also find him on Twitter, Pinterest and Facebook.

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