The following four routines are ones that I personally have used and they have also aided many an underweight trainee to gain. They will be comprised of the aforementioned four basic exercise movements. The number of days per week and the set and repetition scheme have slight differenced in order for you to be able to go from one type of training schedule without suffering from mental or physical staleness. At the end of each of the four routines are a few remarks concerning the proper performance for the best results.
Routine No. 1.
Monday and Thursday:
a.) Squat - One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set.
b.) Deadlift - Same as Squat.
c.) Bench Press - Same as Squat.
d.) Bentover Row - Same as Squat.
This full schedule should be repeated 2 times per week. However, if you want, you could increase it to three times per week, but this is up to your ability to handle work.
Routine No. 2.
a.) Squat - 1x10; 1x8; 1x6; 1x4; 1x2 and then 5 sets of 3-5 reps using all the weight possible.
b.) Bench Press - Same as squat.
a.) Deadlift - same sets and reps as Monday.
b.) Bentover Row - same sets and reps as Monday.
This kind of training routine is more severe and that is why you only do 2 movements per training day. You will be working these 2 movements quite hard and this will cause you to gain.
Routine No. 3.
Monday, Wednesday and Friday:
a.) Squat - 5 sets of 3 to 5 reps using all the weight possible.
b.) Bench Press - same as Squat.
c.) Deadlift - same as Squat.
d.) Bentover Row - same as Squat.
This would be he ordinary every other day schedule for the ambitious, underweight trainee.
Routine No. 4.
Squat - 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b.) Bench Press - 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
c.) Bentover Row - 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
a.) Deadlift - 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b.) Bench Press - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.
c.) Bentover Row - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.
This type of routine would enable you to concentrate on one movement per workout for power and the other two for added muscular bulk. However, you will positively have to be sure to eat enough of the complete protein foods and get more than enough calories in order to grow.
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|09-06-2013, 02:28 PM||#2|
Join Date: May 2013
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Greek Yoghurt with honey
Simple and effective.
|09-06-2013, 02:46 PM||#3|
Join Date: Jun 2012
Location: Hastings, Florida
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: food
Best Gym Lifts...Dosen't matter....they don't count!
Best Meet Lifts:
Squat = 330
Bench = 215
Dead = 375
Total = 904
The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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