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Dear Ryan,

I have been working out now for about three years and I want to get more results.  I am a 36 year old male and I consistently train three days per week.  I do a total body workouts and they last for about two hours. What could I be doing to add some more size to me?


Dear Size-Needed,

A majority of people put more emphasis on the workout and not enough on nutrition.  A good workout along with proper nutrition will harvest new results for your physique.  You must first take a look at your eating habits.  Are you getting enough protein in your diet?  Are you drinking enough water? How much fats and carbs are you consuming? 

Ryan Rollison

Evaluate your diet and make changes to fit your desired results.  Protein should be at least one gram per pound of lean body tissue.  This is the most important macro nutrient that your body needs to produce the results that you are seeking. 

A good starting point with your food ratio for putting on muscle mass and not gaining fat is 40 percent protein, 30 percent carbs and 30 percent fats. 

Two hours in the gym is a bit much unless you are doing your aerobic work too. Depending on what you are doing, you may not be giving your muscles enough time to rest between workouts. This will cause you to over train and put a halt on your muscle gains. You should try to break up your workouts and concentrate on the large muscle groups such as: legs, back and chest. 

On a three-day a week program, I would work legs and shoulders one day, back and biceps another, chest and triceps for the last workout. Also switch the days you do bi's and tri's so that youíre not always working them with your chest and back (Back bi's one week then the next week do tri's with your back). The days and order you would choose to do them are completely up to you. 

Do mass building exercise such as: squats, straight leg dead lifts, bench press, incline press, seated rows and pull-ups.  Do a good warm-up set. After you warm-up then pyramid up for four to five sets.  On your last two sets you should go heavy for at least five reps. Donít worry about how much weight you can lift.  Make sure that the weight you are lifting is heavy but comfortable and manageable for you to lift.  Five heavy reps with good strict form is what is important.  You cannot sacrifice proper form for heavy weights. 

Remember quality not quantity along with common sense is what builds good muscle and prevents injury.  Change your workouts every four to six weeks so that your muscles donít get used to the same old workout.  Shocking the muscle like this will also help it to grow.  Stay focused on your goal, eat well, train hard and good luck achieving your Dream Bodies. 



Ryan Rollison

Dream Bodies











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