So You Want To Gain Muscle

When I at the gym I'm usually very curious. I like to watch the people around me to see what they are all doing. I also like watching the personal trainers and seeing what they are doing. The summer time I like the most. Then we get the college kids back in town. It's interesting to see what their trainers are having them do over the summer break getting ready for next football season.

I understand that you train differently as a body builder than a offense of lineman. But it is the guys who read those muscle magazines and believe that it takes 15 to 20 sets of just biceps in a workout, to stimulate muscle to grow is just ridiculous.




When i was a freshman in college I put on about 25 lbs of lean muscle in about 6 months. How did I do this? I ditch the magazines and followed my trainer guidelines. Here is the list of exercises I did.

• Squat
• Power Cleans
• Lunges
• Dead Lift
  
• Bench Press
• Incline Press
• Push Press
• Bent over Row
• Weight Pull-ups
• Close Grip Bench Press
• Barbell Curl
• Triceps Pulldown with a Rope
• Calf Raises
• Hanging Leg Raises
• Decline Crunches with Medicine Ball
• Twist with bar

Pretty much all these exercises you probably are familiar with. That last two we really never had a name for them so I going to explain them to you.

Decline Crunches with Medicine Ball - We laid on a decline bench and held a medicine ball on our chest. We then crunched up as fast as we could pushed the ball in the air. I then held the crunch until the medicine ball came back down. I caught the medicine ball and came down in a contrlled motion.

It is definitely possible to gain muscle quickly! This Guy Gained 41 lbs of lean muscle in Six Months.

Twist With Bar - I placed one end bar in the conrer of the room. The other end I placed sone wight on the bar. I lifted up the weighted end and held it to my chest. I let the weight fall to one side of my body keeping my core extremly tight. I then pull with my core to get back up and then to the other side. I then repeated for 10 to 12 reps. This is one heck of an exercise and will get you winded quick.

Focus on these exercise for about 8 weeks. You are only going to do 3 sets per exercise 6 to 10 reps. These sets do not include warm up sets. Make sure that you rest 72 hours per muscle group. I usually did shoulder and core on Mondays and Thursday. Legs on Tuesday and Fridays and chest and back on Wednesday and Saturdays. Sundays was a complete rest day.

Make sure that you are eating enough calories and enough good protein. The following site gives a good example to find these numbers out. Click Here.

Finally make sure that you switch the order of the exercise every couple weeks. For example weeks 1 and 2 you are going to do bench press first and on weeks 3 and 4 you are going to do incline first.

You should see gains in strength. Every two weeks you should be increasing your weight. Keep increasing as long as you can complete the minimum 6 reps.

Finally, you are only doing 3 work sets per exercise. There make sure that you make the most out them. Really push your self. Have someone that will motivate you spot you. If you take anything out of this article take that last piece of advice. Make the most out of each and every set.

Good luck, Andy

Upper Exercises
Tight Abs
Diet Abs