I was 6- foot- 8 and 1. I'm now 6- foot- 8 and 2. I want to start by making two things clear. First of all muscle mass doesn't come fast no matter who you are. But if you train hard and have patience you will have some amazing results. Second, this advice I'm giving you is based on my own experience so be sure to get advice from other people too. Nutrition This is the most important factor in gaining muscle mass. Remember this: IF YOU DON'T EAT MORE CALORIES THAN YOU BURN YOU WILL NOT GAIN MASS NO MATTER HOW HARD YOU TRAIN. The first 4 years I trained, I had poor results even though I trained hard. I didn't know anything about nutrition, but when I started reading about it and applying it to myself, things started happening. Then I became lazy and didn't put to much attention to my routine (I was in and out of the gym for almost 1. Until one day somebody ask me to be his bodyguard but my body wasn't in the best shape and I started doing just pushups and chins and over the next year I gained 4. I gained a nice amount of muscle and I decided to join the NAVY (guess what? I lost almost 4. 0 pounds of muscle) and with the same love after the first year in the NAVY I decided to start over again. Right now I look HUGE again, more stronger than never before, with more motivation and dedication than my early years in bodybuilding. Vince DelMonte’s No Nonsense Muscle Building is the most credible bodybuilding program. This is a heavyweight program that is producing big-time results for. Offers supplements, nutrition, vitamins, creatine, plus information about bodybuilding. Broad assortment of manufacturers and product. Get Big: Mass-Building Missteps. The five biggest reasons you're not packing on the pounds. Get Big Without Getting Fat. Maybe your are asking how a 3. You have to eat more calories than you burn. Growth processes demand a lot of calories and you have to do this EVERY DAY. In fact this is where almost everyone fails when it comes to building muscle mass. Don't worry about getting fat. If you're skinny and training hard you will burn the calories easy. The 70's bodybuilding routine as noted by Arnold Schwarzenegger, Frank Zane, Franco Columbo, and other top Physique stars of the 1970's - and how anyone can achieve these physiques. Eat to Get Big Without Getting. This isn't an old school sloppy bulking program that will quickly obliterate your abs and leave you. How many calories you ask? As a rule you have to eat 2. Of course as you gain weight you have to eat more calories. So you have to figure out how many calories you eat now and adjust. Carbs/protein/fats should be 5. If you don't gain weight, try to add 5. If that isn't enough, add 5. Eat 3 big meals plus 2- 3 smaller meals each day, 3 hours apart. This is VERY important. First of all you have to eat 5- 6 times a day to get enough calories. But even more important is the fact that if you eat more than 3 hours apart the body goes into a catabolic state, which means that it is burning muscle for energy! This is especially true for skinny people. You don't want to happen, right?! Two sandwiches with meat or cheese will do for one small meal. Anything goes just as long as there is some protein in there somewhere. Your breakfast is the most important meal of the day. You have been fasting for 8- 1. If you have trouble eating much for breakfast you have to teach yourself to do it 5. Don't waste your money on all the fancy supplements you see in the magazines. It's your normal multi- vitamin/mineral tablets, your average whey protein powder, creatine and prohormones. Every day take a normal multi- vitamin/mineral that covers 1. Then don't give it another thought. A protein drink can substitute one of your smaller meals. Eat some fruit, preferably 2 bananas, and drink a protein drink right after your workout. I do this myself because our muscles are like a sponge at this time and fueling right after a workout works wonders. I blend 6. 0 grams of whey protein in skim or whole milk (don't be afraid of extra fat, you will need it) and bring it with me to the gym. I have made the best gains in muscle mass when I used the following program. Be sure to write down your own program so that you can return to that program if my program doesn't work for you. Remember that from time to time you have to change exercises and set/rep schemes to shock the body into new growth. I personally have some favorite exercises that I always use and the other exercises I change very often. The program I use works for ME. That doesn't mean that it works for everybody else. Training each body part 2 times per week isn't popular but I have found that working each body part every 4 days is the optimum way for me to train. I train on monthly cycles. The first month I train every other day half the body on the first day, rest day two, second half of the body the third day, rest on day four and so on. The next month I train 3 on, 1 off, training the whole body over 3 days then taking a day off. You can see I always train in 4- day cycles. The third month I go back to training like the first month and so on. If you train 5- 6 days a week all year long, you at some point risk burning out or losing interest in training. You'll notice that I like mid- to- high volume sets. Click Here For A Printable Version Of This Workout Training Program First Month Training split 1 on, 1 off Day 1: Chest/shoulders/arms. Day 2: Rest. Day 3: Back/legs/waist. Day 4: Rest. Day 5: Chest/shoulders/arms. Day 6: Rest. Day 7: Back/legs/waist. Day 8: Rest. And so on.. Day 1 Chest: Bench press: 5x. Incline bench press: 4x. Dumbbell pullover: 3x. Shoulders: Military Press: 4x. Bent over laterals: 4x. Biceps: EZ preacher curl: 4x. Alternate dumbbell curl: 4x. Incline dumbbell curls: 4x. Triceps: Pulley pushdowns: 4x. Lying French press: 4x. Close grip bench press: 4x. Forearms: Wrist curls: 3x. Day 2: Rest Day 3 Back. Wide grip pull downs to the front: 4x. T- bar rows or one arm dumbbell rows: 4x. Pulley rows: 4x. 15,1. Legs: Squat: 5x. 15,1. Leg press: 4x. 12,1. Leg curls: 4x. 12,1. Calves: Standing calf raises: 4x. Seated calf raises: 4x. Waist: Crunches. Second Month Training split 3 on, 1 off Day 1: Chest/arms. Day 2: Legs/waist. Day 3: Back/shoulders. Day 4: Rest. Day 5: Chest/arms. Day 6: Legs/waist. Day 7: Back/shoulders. Day 8: Rest. And so on.. Day 1 Chest: Bench press: 5x. Last 3 sets perform partials with heavy weight)Incline dumbbell bench press: 4x. Decline bench press: 4x. If you have problem with your shouldersavoid this exercise and swap to Decline Flyes)Biceps: Alternate dumbbell curls: 4x. EZ- Barbell curls: 4x. Incline dumbbell curls: 4x. Triceps: Pulley pushdowns: 4x. Lying French press: 4x. Close grip bench press: 4x. Forearms: Wrist curls: 3x. Day 2 Legs: Squat: 5x. Leg press: 4x. 12,1. Leg extensions: 4x. Leg curls: 4x. 12,1. Calves: Standing calf raises: 4x. Seated calf raises: 4x. Donkey calf raise: 4x. Waist: Crunches Day 3 Back: Wide grip pull downs to the front: 4x. T- bar rows or dumbbell rows: 4x. Superset: Pulley rows: 4x. Dumbbell pullover: 4x. Deadlift: 3x. 8,6,4. Shoulders: Upright rows: 4x. Bent over laterals: 4x. Barbell shrugs: 3x. NOTES1. Each workout should last no longer than 1 hour. Take no more than 2 minutes rest between sets. Always try for more weight or reps but NEVER sacrificing good form in your exercises. Keep a training journal, this way you can keep track of your gains in strength. When you train don't just try to lift the weight, try to feel how the muscles work as well - this will increase the intensity. Remember bodybuilding is about making the muscle work as hard as possible, not lifting as much weight as possible these are two different things. Click Here For A Printable Version Of This Workout I wish you the best of luck in your bodybuilding adventure.
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