Helping hard gainers gain muscular body weight
For the last 60 years, millions of young men have empathized with the story about the 97-pound weakling who had sand kicked in his face by the big bully. The young man exercised, built up his body, went back to the beach, beat up the bully and got his girlfriend back.
It takes hard work – and smart work – to gain muscular body weight. Sometimes the hardest thing about training to gain muscular body weight is to avoid overtraining. Even with all of his natural potential, Arnold Schwarzenegger has said that he only trained about four times a week when he was a teenager.
You must avoid sapping your energy. You have to give your body time to rest and recover. You need to conserve energy so that it can be used to build bigger muscles after you have exercised. Author Ed Bernd Jr. knows this from experience – that’s what he had to do in order to gain weight and strength.
The question is: How can you stimulate your muscles enough to cause them to grow bigger without using up all your energy in the process?
As always, get a medical checkup before starting any new training program. Discuss your goals with your doctor, and make sure there is no medical problem Then start your program
Here are the main points to remember:
Do only top-quality exercises, the ones that work the big muscles. That includes presses, bench presses, deadlifts, power cleans, squats.
Avoid biceps curls, calf raises and other small exercises while you are working to add muscle to your body.
After warming up thoroughly, use heavy weights and a limited number or repetitions. When you can press the weight 10 times, add more weight.
Do not do more than three sets of any one exercise. Three sets of 10 repetitions each, with as much weight as you can handle, is plenty.
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Train fast. Do not sit around and talk between sets. Do a set of 10 (or fewer). Take a few deep breaths and relax for a few seconds. Then move right on to your next set, either of the same movement, or another.
Your entire workout should not exceed one hour. The less time you spend in the gym, the better. Generally, about a half-dozen different exercises are probably enough.
Do not train on consecutive days. Take at least one day off between workouts.
And that means completely off. Do not go out and play three hours of basketball on your off days.
Let your body rest. Get plenty of sleep – nine or ten hours if you feel like it.
When it comes to eating, use the “shovel method” – shovel as much food into your body as you can. Eat a moderate amount of fat and protein and plenty of carbohydrates.
If you are not gaining muscular body weight, then cut back on your training and increase the amount of recovery time. Train twice a week instead of three times. Reduce the number of exercises you are doing. Do only one heavy set instead of three of each exercise.
Use your level to help you make decisions, and let the results you get guide you in your training. This does not mean you can be lazy; train hard, for short periods of time.