/fa/ - Fashion

TC Luoma – T Nation Editor

Focusing on macros and forgetting their micros.

From the moment most lifters get serious about tossing iron, they spend their days adding up on their fingers and toes how many grams of protein, carbohydrate, or fat they just ate or are planning to eat. In doing so, they forget entirely, or almost entirely, about the micronutrients their bodies need. Vegetables and fruits are an afterthought.

Of course, to be completely accurate, most lifters obsess mostly over how much protein they're eating. In their minds, grams of protein equate to their level of lifter piousness – the more the better – and they spend the bulk of their days searching for their next angry protein fix. Grams of carbs and fat are still in their mental wheelhouse, of course, but not to the degree that protein is.

Many of these lifters go on to develop formidable bodies regardless, and they often present themselves as pillars of health, but lots of times these supposedly healthy bodies are a facade. I can't tell you how many of these guys – many of them well known – who have secret and horrible health problems, health problems that are uncharacteristic for men their age.

They've got serious heart conditions, serious gut problems, lab values that would, ironically, give their heart doctors a coronary, and a lot of it's from focusing on macros to the exclusion of micros.

Sure, not all lifters have fallen prey to this extreme kind of dietary segregation, but who knows how many of them will eventually get prematurely sick if they don't make dietary amends?

These lifters liken themselves to carnivores, but maybe they need to be reminded that genetically, they're just hairless apes who wear their baseball caps backwards. Rather than hunt nothing but meat, they should occasionally pursue a pickle, stalk some celery, or ambush some arugula.

Four Muscle-Building Tools

Power.If the way you lift is always slow and controlled, look for opportunity to add more power movements. Schedule it in. Make explosive action an essential. Try Olympic lifts, kettlebell swings, depth jumps, broad jumps, and anything that forces you to use all the speed you've got.

Time under tension.If the way you lift is always some variation of a power movement, then increase time under tension by slowing the eccentric (negative) portion of your lifts and controlling the weight. Try back-off sets, partials, and drop sets when you've exhausted yourself with full range of motion. Being able to lift a very heavy weight for one or two reps (though important) won't automatically score you conspicuous muscle mass. You have to earn it with increased time under tension.

Strength.If you're so obsessed with feeling a muscle burn and ache for tons of reps that you keep yourself from increasing the weight, then reprioritize. Strength is still essential. Find your one rep max. Test yourself and set PRs. Take the time to get out of your comfort zone with high weight and low reps.

Isolation.Zero in on muscle groups that'll improve the look of your physique: delts, lats, and glutes are common key areas for women. Other areas naturally become jacked and gorgeous with the big basic compound lifts. But isolation can add even curvier curves right where you want 'em.

Contour your body with weight training. You've got all the tools.