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BendtheBar 12-09-2011 11:07 PM

Getting Big
 
Getting Big
by George Puckett


To gain weight you've got to eat. To get muscles you've got to lift weights. To combine the two effectively you've got to use your head.

Eat.

Eat three square meals a day and a couple of in-between snacks. Drink a few quarts of milk a day. Take a multivitamin tablet and some fish oil. Mix protein powder into your milk or fruit juice. Eat fresh fruits, nuts, raisins and seeds. Eat beef, fish, pork and chicken. Eat cheese and eggs and other dairy products. Stay away from white flour, sodas, potato chips and other packaged crap. Don't fret or worry. Remain tranquil.

Lift weights.

Work out three times per week for about 50-60 minutes.
Use heavy weights and 6 to 10 reps.
DON'T ADD SETS, ADD WEIGHT.
Don't worry, it'll work.

Start with a warmup exercise - leg raises, hyperextensions, run in place, light power cleans, whatever.
Do a set warmup set of squats for 10 reps. Follow with a moderate weight set for 10 more reps. Do a hard set of 15-20 reps.
Now bench presses. 8-12 reps with a moderate weight. Then your best weight for 6-8 reps.
Two hands curl. A ten rep warmup then 6-8 hard reps.
Overhead press. Same sets and reps as the curl.
Shrugs. Two sets of 8-10 reps.
Bentover rows. 2 sets of 6-8 reps.
Deadlift. Use heavy weight for somewhere around 8-12 reps. One hard set.
Take an easy week after every three hard weeks of training. Three hard, one easy.

Go home and rest. Do not jog. Do not play other sports. Do not exert yourself unless necessary. If you don't gain 2 to 5 pounds in two weeks there's something wrong. But I caution you here and now - don't push for more than two or three pounds in a week. And don't gain more than 25 pounds during a 4-6 week period.

Some of the weight you gain will be fat. You can work that off later. SOME of the weight should be fat. Not half of it. Remember, you'll be losing it later so why accumulate more than the minimum needed to bring muscle gains?

Give yourself plenty of sleep, 8-10 hours a night.

Don't attempt to gain too much weight too quickly. It ain't healthy! Have patience and you'll get there in one piece.

Remember to follow only these exercises. Don't add more sets and reps. Don't be overly concerned with adding weight in an unreal continuous upward line. It won't happen. There will be days when 'light' weights feel heavy. There will be days when your 'heavy' weights seem easy. Train according to the day.

DON'T ADD SETS, ADD WEIGHT.

BendtheBar 12-09-2011 11:12 PM

Quote:

don't gain more than 25 pounds during a 4-6 week period.

Some of the weight you gain will be fat. You can work that off later.
Quote:

Don't attempt to gain too much weight too quickly. It ain't healthy!
Words to live by.

Imagine only a short time ago adding 4-6 pounds per week wasn't considered "too quickly."

Kuytrider 12-10-2011 07:39 AM

It's crazy how quickly people want to gain weight. Maybe it's because I have little problem getting into the low 200s but these young lads try to do too much too soon. I know this because I was one of those young lads!!

Even a teenage kid of 6ft and 140 pounds doesn't need to gain more that 3-4 pounds a week. Think about it, an AVERAGE of one pound a week for a year would see them rise to a very decent 190 pounds. If they are beginning weight training, they will probably have doubled the weight they can lift in that time thus giving themselves a strong base. In another year, 190 pound guy can hit 210-220 easy with a decent bf% and good level of strength. Oh how I wish I was 10 years younger and training :(

Off Road 12-10-2011 09:28 AM

Quote:

Originally Posted by Kuytrider (Post 196482)
I wish I was 10 years younger and training :(

I wish I was about 30 years younger and training :(

nighttrain 12-10-2011 11:23 AM

20 years here.....

tank 12-10-2011 12:13 PM

im 24!!

/endbrag

nighttrain 12-10-2011 12:31 PM

^^^^ lol Tank, no we were saying we wished we were "**" years younger... i wish i was 24 again

tank 12-10-2011 12:35 PM

Quote:

Originally Posted by nighttrain (Post 196550)
^^^^ lol Tank, no we were saying we wished we were "**" years younger... i wish i was 24 again

i know, i was bragging. thanks for making me say it!!


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