THE PERFORMANCE MENU
A COMPLETE TRAINING AND NUTRITION PROGRAM
FOR GAINING FUNCTIONAL MUSCLE MASS
Robb Wolf with Greg Everett
Hang around any ﬁtness site long enough and the question of weight gain—or, more speciﬁcally, muscle gain—will be raised.
If you frequent the bodybuilding sites, the question, “How do I gain muscle?” will put you in the company of everyonefrom the pre-pubescent to the peri-andropausal; in other words, everyone. Make the desire to gain muscle known arounda ﬁtness-oriented site and you may be met with equal parts disdain and confusion: disdain because it’s obscene to wantto gain muscle (most equate this desire with purely aesthetic motives) and confusion because few people have a solidunderstanding of how to gain functional muscle mass.The question of how to gain muscle mass, whether foraesthetic or performance reasons, is one of the mostcommon in sporting and athletic circles. The only closerunner-ups I can think of are, “How do I get lean?” and,“What’s the proper form for a reverse curl?” The answerto the lean question can be complex and is beyond thescope of this article, but the reverse curl answer is simple:perform the movement in the middle of a busy street soyou will be removed form the gene-pool and neither sirenor bear demon spawn who also desire to “curl”. Wherewas I? Oh! Gaining muscle. The simple answer to the massgain conundrum: perform some resistance exercise, eatprodigious amounts of food, and rest adequately. Tripsto Tijuana can be an effective solution to this universalproblem, but that can also leave one with “huevos comopasas” or as the guest at a federally sponsored sleep-overprogram called “Da Big-House”. What’s a poor skinnydude/dudette to do if your last name is not Fragoso,Twardokens or Savage? Well, you need to get smart anduse the best of what’s available.