Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
Old 12-09-2011, 11:07 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default 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.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links
Old 12-09-2011, 11:12 PM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

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."
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 12-09-2011 at 11:15 PM.
BendtheBar is online now   Reply With Quote
Old 12-10-2011, 07:39 AM   #3
Kuytrider
Senior Member
Max Brawn
Points: 8,127, Level: 60 Points: 8,127, Level: 60 Points: 8,127, Level: 60
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2011
Location: Leicester, UK
Posts: 2,624
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Reputation: 124218
Kuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master member
Default

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
Kuytrider is offline   Reply With Quote
Old 12-10-2011, 09:28 AM   #4
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Quote:
Originally Posted by Kuytrider View Post
I wish I was 10 years younger and training
I wish I was about 30 years younger and training
Off Road is offline   Reply With Quote
Old 12-10-2011, 11:23 AM   #5
nighttrain
Senior Member
Max Brawn
Points: 10,795, Level: 68 Points: 10,795, Level: 68 Points: 10,795, Level: 68
Activity: 0% Activity: 0% Activity: 0%
 
nighttrain's Avatar
 

Join Date: Jul 2009
Location: Louisville, Ky
Posts: 3,646
Training Exp: 20+
Reputation: 69074
nighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beast
Default

20 years here.....
__________________
Support our Troops
nighttrain is offline   Reply With Quote
Old 12-10-2011, 12:13 PM   #6
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

im 24!!

/endbrag
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 12-10-2011, 12:31 PM   #7
nighttrain
Senior Member
Max Brawn
Points: 10,795, Level: 68 Points: 10,795, Level: 68 Points: 10,795, Level: 68
Activity: 0% Activity: 0% Activity: 0%
 
nighttrain's Avatar
 

Join Date: Jul 2009
Location: Louisville, Ky
Posts: 3,646
Training Exp: 20+
Reputation: 69074
nighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beast
Default

^^^^ lol Tank, no we were saying we wished we were "**" years younger... i wish i was 24 again
__________________
Support our Troops
nighttrain is offline   Reply With Quote
Old 12-10-2011, 12:35 PM   #8
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

Quote:
Originally Posted by nighttrain View Post
^^^^ 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!!
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Reply

Bookmarks

Tags
big


Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 04:54 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.