You want to gain weight so you can build muscle, and you want to do it yesterday. I know because I used to be just like you, and I'll tell you exactly how I got big and bulked up. In part 1 of this series, we went over rules #1 and #2 of this easy, 5-step process. If you haven't read part 1, do it now. Don't waste your time here before you get a handle on those first crucial steps. For those who have read it, here's phase two....
Step 3: You need to reduce your workout time. My motto is like I said above: Get in, get on with it, get gone. But this rule is really about: Rest. As in rest between sets.
Do you carry a stopwatch with you to time your rest periods? Probably not. Most likely you don't have a clue how long you rest between sets. Whatever it is, it's too much.
Depending on how heavy you're lifting, you should be resting no more than 90 seconds between sets. And then you should be lifting enough so you can only do 3-4 reps. If you push it up to the 9-10 rep range, knock it back to 30-45 seconds if you do 3 sets, 60 if you do 4 to 5.
The guy who lifts the most amount of weight in the shortest period of time is in better shape, and you can bet he is bigger and more muscular too.
So cut down on your rest (get a stopwatch!), get in, get on with it, get gone! That's the way to gain a boatload of muscle in a short, short time.
Step 4: Do only one exercise per muscle group. Only one? Yes. You do not have to mutilate a muscle for over an hour to get decent growth out of it.
Consider what for many people would be a typical day at the gym:
Today is chest day. First: Bench press. Your first set is done with 185 lbs., the second with 205 lbs., third set with 225 lbs., and fourth set with 245 lbs. (Well, remember, this is once you've followed these rules and put on some more muscle...)
Assuming you did your max weight for the desired number of reps, wouldn't you think you'd pushed your muscles to their max?
Your goal should be to stimulate muscle growth, not turn your muscles to mush. Once they experience a new sensation -- meaning you use heavier weights than they are used to -- your body will be forced to adapt and create new muscle to guard off those future attacks!
So, write this down: Once you have performed your personal best on your last workout, it's time to move onto the next exercise.
Step 5: You must constantly work toward increasing your strength by 5% every two weeks. It's not rocket science. It's all about that personal best.
When you hit the gym, you need to be psyched and believe you are going to achieve a personal best with each and every exercise, and that you are going to do it each and every day you work out.
Increase your max weight by 5%. Then do 1-2 more reps if you can.
The only way to do that is to keep a strict training log, so that you know what you've been doing. Notice the people at the gym who look the same for weeks and months and years. None of them are logging their workouts. Look at the guys who use a log; they are the ones getting bigger fast!
So, use a log and always try to increase. Always. Just think, if you can deadlift 135 pounds today, if you increase by 5% every two weeks, in six months you could be twice as strong -- lifting 270 pounds!
Here's a challenge for you: Use the rule above and figure out what you should be lifting in 6 months, and fill out your log with goal weights in advance. That will give you something to measure progress against.
That's all there is to it. And it's everything all you skinny guys (and gals!) need to gain weight and muscle fast and to be able to do it right now. So what are you doing still sitting there? Get to the gym!! And don't forget your stopwatch!
If you want to get lean and build muscle, it's important to have all the latest information on building muscle and losing fat available to you.
Eryk Helms is a professional personal trainer and nutrition consultant, and has competed in several Natural Bodybuilding competitions. He is expert at the art of adding muscle while staying the leanest possible, and he wants to share that knowledge with you. You can get more great information on building muscle and staying lean at http://www.squidoo.com/how-to-gain-weight-and-muscle-now
Also, Eryk has put together a comprehensive set of reviews of the latest muscle building and weight loss programs available, at Honest Health And Fitness Reviews .com [http://honest-health-and-fitness-reviews.com] to help you sort out the pretenders from the real deal.
Article Source: http://EzineArticles.com/?expert=Eryk_Helms
No comments:
Post a Comment