Scrawny to Brawny…is this a goal of yours? Personally I have been there and done that. With hard work and consistency I changed my physique from 145# to 204#. Be patient and do it right! I want to let you know it can be done and here are some tips to help you achieve this ultimate goal. The key to really making the lasting changes is to focus on 80% nutrition, 10% lifting and 10% consistency to the gym. I truely think many have this switched backwards. 80% lifting, 10% nutrition, 5% supplements, 5% consistency. I do not believe in the theory of the “hard gainer”. With consistency and smart training you can expect success!
Muscle and Fiction:
As a novice lifter I found myself thumbing through these publications just dreaming of becoming a super Arnold freak. I like to change the name of “Muscle and Fitness” to “Muscle and Fiction”. If you are using these programs in the quest of becoming like these guys well I am here to tell you to STOP! Most of these programs are not for the beginning lifter but for the lifter on Anabolic steroids. Keep in mind that any program works for the first 6 weeks then you will notice three major things. 1. plateauing 2. extreme overtraining, and 3. possible injuries.
McDonalds:
Do we all the know the guys that can eat 2 Quarter pounders and milk shakes and never gain weight? Well I am one of those guys! I know guys that can eat whatever they want and never gain any pounds. Here is where they go wrong. Yes fast food has a ton of calories but the key to gaining good solid mass is to bring calories multiple times per day. You must feed yourself every 2-3 hours. Commonly I find these guys eat maybe 1 or 2x per day.
Train your legs!
I am an example of this! In the last 17 months my body has dropped close to 70#! Yes 70#! As I mentioned my physique started from 145# and increased to 204#. In a short period of time without training my legs this is the side effect. My secret to increasing your physique is training your legs and training them heavy. Now since my injury I do not do this because of knee discomfort and the seriousness of my injury. When I meet with guys that want to increase their size I find that most skip or totally eliminate training their legs totally!
Do the core lifts!
Get off of the machines and get to the barbells. There are 6 major core exercises that you must do. 1. Back Squat, 2. Front Squat, 3. Conventional Deadlift, 4. Power or Hang Cleans, 5. Lunges, 6. Snatchs. I highly recommend that you learn the technique of these lifts. These 6 exercises produce a natural growth hormone release that can not be duplicated without the VITAMIN S (anabolic steroids). All of these exercises work 640 muscles in the body! Don’t skip these and train them safely then with intensity!
Limit your cardiovascular:
Calories in and calories out! I truely believe that if you want to have the massive physique then you have to limit your cardio. Remember people that do a ton of running or other cardiovascular activity are generally thin and slim. Limit your cardiovascular to at least 2-3x per week for 20 minutes. Try low intensity cardiovascular such as walking or light biking.
Get out of the gym!
We grow when we are not in the gym! I recommend to put on the massive size that you train 3 or 4x per week for about 1 hour. To many days will jeopardize your recovery and also you are burning way to many precious calories.
Get your sleep!
If you are out partying all night then how do you expect to grow? Your body is recovering while we sleep. Recovery is the key to growth and strength. I have never met any drug free lifter that grew with a partying lifestyle! Take care of yourself!
Add extra calories the simple way!
Add some extra calories to your normal food will help you out. Adding non hydrogenated peanut butter to your oatmeal or your protein shake will help you put on those extra pounds. Drink a glass of milk with each meal. This will add some extra calories. Remember you must increase your calories frequently throughout the day in order to put on those extra mass! Add raw almonds throughout the day for some extra calories and healthy fat. Your body should never feel hungry!
Train smart and expect success!
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