Young guys want to get bigger and older guys just want to maintain or get smaller...go figure eh!!!! hahaha it's an old adage in the iron game when you are younger you want to be big and strong to impress woman, and to have an edge in sports or some kind of competition, and when you get older you get tired of carrying all that weight so you, "lighten up" to bad we couldn't do that when we are younger the we would all realize the Main muscle to build up that impresses every one is our......WALLET hahahhaha
ok here are
some pointers that I have consulted with others in the past and have worked
rather well Now these are all suggestions you will have to tweak it to your best
methods for you give or take a set or rep so nothing is Gospel here just what I
have seen work and work effectively...
remember
there are
3 key
things to do if you want to see results...#1
train
and don't
OVER DO
IT!!!!!!!!!!
#2 EAT
..you
have to eat and the gest of it should be
balanced with
protein,
now the
norm is 1.8 grams per pound of body weight
now
again this is a suggestion
the way
you train and the level you train will determine your needs of protein as well
as "age factors"
and what I call............
"life
factors"
not
everyone trains 2 times a day and parties all night for the most part
most of us Work
10-12 hours a day
and then want
to hit some kind of training...be realistic here if you have that kind of day
then probably a light to moderate work out or exercise is all you need.
#3 REST
you need to sleep properly and restfully, recovery is just as important as the
other 2 if not more so...you get bigger as a result of the repairing the muscle
after it has been worked not while it's working so REST
Training Technique: 1-2 sets of dumb bell flyes 8-10 reps with a moderate weight, with 1-2 sets of dips with a 10-20 lb dumb bell straddled between your legs or hanging on your neck 8-12 max.
Followed by leg presses and leg curls and front leg extensions, with core work in between the movements. Pulldowns 8-10
@ 2
sets, and shoulder presses either with dumb bells 20-30 lbs 8-10 or, big bar
presses 100lb ( if you can do it if not use a (LIGHTER WEIGHT). Reverse hypers
and regular hyperextensions and that should do it again change your routines
every 4-6 weeks.
THE MASSIVE ONES... this is for those of you who want to get "BIG" now there is a theory here that less is more, so here is the gest of this, do less but lift heavy and you will see growth.... but by training this way, no more then 3-4 weeks tops and then you go back to light routines {reason being you will tap yourself out if you go beyond this time frame and you will wind up sick as a result of your central nervous system constantly being tapped into}
NOW for
the big GRROWTHH exercises this is one technique and works well for the guys
(gals) starting for the size factor
NO MORE THEN 2
Exercises per muscle group and
no more
then 5 per set...Example
dips 30-40lb( or heavier if you can handle this) for 2 sets of 5 then, flyes
no more
then 2 sets.(
some of you think I am crazy) you will see why I say no more then 2 of 2.
Second
Pulldowns (do a weight that you will struggle with for 5), then shoulder
presses unilateral( meaning one arm at a time or with dumb bells), again with a
weight that is a fight to get 5 done.
Legs
Either POWERLIFTS or SQUATS
NOT BOTH!!!!!!,
and or leg extensions, and leg curls, or bulgarian lunges again no more then 5 @
2 sets.
For
the back LYING face down on bench arms full extended and you pull either Dumb
bells or big bar to you, to the top, and hold, and bring down to the count of 4.
Good mornings again 2 sets of 5.
now some of you are saying "this is to little" ..All I have to say is that those who stick to these and only do this twice a week ( yep only 2 times a week as well)
see growth and power. The reason you only do this the way I suggest, is that you are lifting 100% or better, and that the weights are so heavy that it takes you about 4 days to recover for the next workout. The reason you aren't doing benching and shoulder presses, is due to the fact you are working the same muscle groups, the idea here is not to OVERWORK the same muscles, and to use some form of agonist, antagonist muscle work
( opposite
muscles or front and back e.g bicep and tricep...quad and hamstring...midsection
and lower back etc) notice there are no bicep movement here or tricep that's
because with the pulldowns and dips you will get all you need as well as the
back w/o ( laying on bench facedown......)
and
another 2 Keys here are REST and FOOD.
Now I also
had guys on a weight gainer this is how I suggest they take this, ( don't do the
label thing you will just pass most of it out the back door ...waste of
money...Product ) I suggested and seen the most results( 900 guys and even
hardgainers gained on this) was Mammoth 2500 (any weight gainer will do they
are pretty much the same)
w/o days 2 scoops after breakfast
2scoops
1 hour
before
w/o 2scoops
after
w/o and 2 scoops
after
dinner MIX WITH JUICE OR WATER(if it's a chocolate flavour )NO MILK...None!!!!!
ON A NON w/o days 2 scoops
AFTER
breakfact and 2 scoops
AFTER
dinner the average gain
"DRUG
FREE" was
10-13 lb even a hardgainer who never gained an ounce gained 6 lbs the first time
ever. Again this was with over 900 guys who tried these methods and their
feedback.