By Ty Stevenson
Many people hit the gym to lose weight but this article is dedicated to helping those of you wanting to pack on the pounds of muscle. If you're a guy with a sky high metabolism and just cant seem to put on any weight than look no further in fact being too skinny was my entire reason for beginning bodybuilding. Following this
regimen I could put on 25 pounds in a short 2 month time period! Now don't get to excited as not all of it was muscle, its actually impossible to put on that much muscle without the use of steroids. With this program you will not get ripped and cut as you simply cant gain weight and be shredded at the same time. This program is designed strictly to bulk you up and increase your strength so save the cutting for another time. A word of caution, I did experience some fat and fluid gains but at my skinny frame of 140 pounds I really did not care.
The program consists of 2 elements, exercise and nutrition with a minor use of supplements. In the diet portion you will see a reference to a "shake" a special concoction I created to help with weight gaining endeavors. The shake is to be blended in the morning and drank periodically throughout the day.
Ingredients: 1 quart of whole milk, 3 scoops of ice cream, 1 banana, 2 scoops of protein powder.
The Diet
Breakfast: 4 egg whites 2 slices whole wheat toast 1 serving oatmeal or other hot cereal 6 oz of juice 1 piece of fruit 1 cup coffee 1 glass of shake.
Supplements: 1 vitamin-mineral tablet, Vitamin C 250 mg. Vitamin E 200
Mid Day Snack: 1 peanut butter sandwich on whole wheat 1 piece fruit 1 glass of shake
Lunch: Lean meat, chicken, or fish 1 green vegetable 1 yellow vegetable
1 slice whole wheat bread 1 glass of shake
Supplements: Vitamin C 250 mg. Vitamin E 200
Afternoon Snack: 1 piece fruit 1 cup yogurt 1 glass of shake.
Dinner: Lean meat, fish, chicken. Salad 1 Green Vegetable 1 Yellow Vegetable Large baked potato 1 glass of shake.
Supplements: Vitamin C 250 mg. Vitamin E 200
Evening Snack: Ice Cream
I only followed this program for 3 weeks at a time, as the extreme amount of calories will eventually result in fat gains. Try to cycle the diet taking a month break in between before starting up again.
The Exercises
Avoid cardio at all costs when trying to pack on the poundage. This is just going to burn the hard earned calories you consumed and will have an adverse effect on weight gain. Heavy weights and max effort is required for this exercise portion to help build mass and strength. Make sure to contract the muscle fully at the peak of the exercise and use slow deliberate movements.
Monday: Chest / Back 1. Flat Barbell Bench Press 1x8 1x6 1x5 1x3 1x2 1x6 2. Incline Barbell Press 1x6 1x5 1x3 1x3 3. Bent Over Barbell Row 1x8 1x6 1x5 1x3 1x2 1x6 4. Standing Power Cleans 1x6 1x5 1x3 1x3 5. Deadlift 1x8 1x8 1x6 1x3 6. Standing Front Barbell Press 1x6 1x5 1x3 1x3
Tuesday: Off
Wednesday: Legs 1. Full Back Squats 1x10 1x8 1x6 1x4 1x4 1x3 2. ½ or Bench Squats 1x8 1x6 1x5 1x3 3. Leg Curl 1x10 1x8 1x8 1x8 4. Calf Raises 1x15 1x12 1x12 1x10 1x10 1x8
Thursday: Off
Friday: Arms 1. Standing Barbell Curl 1x8 1x8 1x6 1x6 1x3 2. Incline Dumbbell Curl 1x6 1x5 1x3 1x3 3. Close Grip Bench Press 1x8 1x8 1x6 1x6 1x3 4. Dips 1x10 1x8 1x6 1x5
Saturday & Sunday: Off
This program has yet to fail me in weight gain and I can assure if followed properly you will see results!
As a skinny guy throughout my early years I hope to shed light on building muscle with hard work and proper diet as opposed to the use of steroids. It is here that I hope to pull together my wealth of knowledge through my successes and failures to give you the facts and tools you need to develop the physique of your dreams. You can think of me as the free personal trainer/nutritionist that you've always wanted to have. You can read more about bulking with bodybuilding foods here.
Many people hit the gym to lose weight but this article is dedicated to helping those of you wanting to pack on the pounds of muscle. If you're a guy with a sky high metabolism and just cant seem to put on any weight than look no further in fact being too skinny was my entire reason for beginning bodybuilding. Following this
regimen I could put on 25 pounds in a short 2 month time period! Now don't get to excited as not all of it was muscle, its actually impossible to put on that much muscle without the use of steroids. With this program you will not get ripped and cut as you simply cant gain weight and be shredded at the same time. This program is designed strictly to bulk you up and increase your strength so save the cutting for another time. A word of caution, I did experience some fat and fluid gains but at my skinny frame of 140 pounds I really did not care.
The program consists of 2 elements, exercise and nutrition with a minor use of supplements. In the diet portion you will see a reference to a "shake" a special concoction I created to help with weight gaining endeavors. The shake is to be blended in the morning and drank periodically throughout the day.
Ingredients: 1 quart of whole milk, 3 scoops of ice cream, 1 banana, 2 scoops of protein powder.
The Diet
Breakfast: 4 egg whites 2 slices whole wheat toast 1 serving oatmeal or other hot cereal 6 oz of juice 1 piece of fruit 1 cup coffee 1 glass of shake.
Supplements: 1 vitamin-mineral tablet, Vitamin C 250 mg. Vitamin E 200
Mid Day Snack: 1 peanut butter sandwich on whole wheat 1 piece fruit 1 glass of shake
Lunch: Lean meat, chicken, or fish 1 green vegetable 1 yellow vegetable
1 slice whole wheat bread 1 glass of shake
Supplements: Vitamin C 250 mg. Vitamin E 200
Afternoon Snack: 1 piece fruit 1 cup yogurt 1 glass of shake.
Dinner: Lean meat, fish, chicken. Salad 1 Green Vegetable 1 Yellow Vegetable Large baked potato 1 glass of shake.
Supplements: Vitamin C 250 mg. Vitamin E 200
Evening Snack: Ice Cream
I only followed this program for 3 weeks at a time, as the extreme amount of calories will eventually result in fat gains. Try to cycle the diet taking a month break in between before starting up again.
The Exercises
Avoid cardio at all costs when trying to pack on the poundage. This is just going to burn the hard earned calories you consumed and will have an adverse effect on weight gain. Heavy weights and max effort is required for this exercise portion to help build mass and strength. Make sure to contract the muscle fully at the peak of the exercise and use slow deliberate movements.
Monday: Chest / Back 1. Flat Barbell Bench Press 1x8 1x6 1x5 1x3 1x2 1x6 2. Incline Barbell Press 1x6 1x5 1x3 1x3 3. Bent Over Barbell Row 1x8 1x6 1x5 1x3 1x2 1x6 4. Standing Power Cleans 1x6 1x5 1x3 1x3 5. Deadlift 1x8 1x8 1x6 1x3 6. Standing Front Barbell Press 1x6 1x5 1x3 1x3
Tuesday: Off
Wednesday: Legs 1. Full Back Squats 1x10 1x8 1x6 1x4 1x4 1x3 2. ½ or Bench Squats 1x8 1x6 1x5 1x3 3. Leg Curl 1x10 1x8 1x8 1x8 4. Calf Raises 1x15 1x12 1x12 1x10 1x10 1x8
Thursday: Off
Friday: Arms 1. Standing Barbell Curl 1x8 1x8 1x6 1x6 1x3 2. Incline Dumbbell Curl 1x6 1x5 1x3 1x3 3. Close Grip Bench Press 1x8 1x8 1x6 1x6 1x3 4. Dips 1x10 1x8 1x6 1x5
Saturday & Sunday: Off
This program has yet to fail me in weight gain and I can assure if followed properly you will see results!
As a skinny guy throughout my early years I hope to shed light on building muscle with hard work and proper diet as opposed to the use of steroids. It is here that I hope to pull together my wealth of knowledge through my successes and failures to give you the facts and tools you need to develop the physique of your dreams. You can think of me as the free personal trainer/nutritionist that you've always wanted to have. You can read more about bulking with bodybuilding foods here.
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