Lately some people have been asking me for tips on what they can do to gain size. I was reflecting back at what I started doing back in 1999 that enabled me to pack on muscle mass taking me from 75kgs to 101 kgs (no I didn't look like Fat Albert!).
My dad was my trainer then. He came from the 'Golden Age' of bodybuilding and had his own competitive victories. Yes he went on to win a championship and also train others before I arrived on the scene and I have actually seen some of those he trained. He went on to train me and the same basic rules applied. I handed them to others over the past decade and it worked for them. These basics will continue to work. I used the same thing and in the following decade gave the same basic rules to others with the results they wanted.
Here they are:
1) Lift heavy and increase frequency: If you want to get big you need to lift heavy weight and increase frequency. Your muscles need that high stimulus to grow and adapt.
2) Eat big: You have to be eating a lot. Once again don't eat junk. Eat good whole foods. Eggs, meat, milk, healthy carbs like rice and potatoes are some of the main stays of packing on size. If you need to work hard you need the food to back it up.
3) Rest: Your rest phase has to be good. You have to sleep a good 6-8 hours. The workouts are only the stimulus. The growth happens when you are resting.
4) Do not over train: Limit your training sessions to a maximum of an hour. Forty minutes of all out intensity worked just fine with me. Also do not train more than 4 times a week when starting out. Ideally 4 times should be enough to pack on the size you are looking for.
5) Change: A change in the program should be made every 4-6 weeks. Your body adapts will adapt and then need more stimulus or a different stimulus. However, don't program hop i.e. don't change programs every week. As much as change is needed it also takes time to adapt to change.
These 4 tips are the basics that have worked with me and others as well. Incorporate these in your training and see your body start to grow!
My dad was my trainer then. He came from the 'Golden Age' of bodybuilding and had his own competitive victories. Yes he went on to win a championship and also train others before I arrived on the scene and I have actually seen some of those he trained. He went on to train me and the same basic rules applied. I handed them to others over the past decade and it worked for them. These basics will continue to work. I used the same thing and in the following decade gave the same basic rules to others with the results they wanted.
Here they are:
1) Lift heavy and increase frequency: If you want to get big you need to lift heavy weight and increase frequency. Your muscles need that high stimulus to grow and adapt.
2) Eat big: You have to be eating a lot. Once again don't eat junk. Eat good whole foods. Eggs, meat, milk, healthy carbs like rice and potatoes are some of the main stays of packing on size. If you need to work hard you need the food to back it up.
3) Rest: Your rest phase has to be good. You have to sleep a good 6-8 hours. The workouts are only the stimulus. The growth happens when you are resting.
4) Do not over train: Limit your training sessions to a maximum of an hour. Forty minutes of all out intensity worked just fine with me. Also do not train more than 4 times a week when starting out. Ideally 4 times should be enough to pack on the size you are looking for.
5) Change: A change in the program should be made every 4-6 weeks. Your body adapts will adapt and then need more stimulus or a different stimulus. However, don't program hop i.e. don't change programs every week. As much as change is needed it also takes time to adapt to change.
These 4 tips are the basics that have worked with me and others as well. Incorporate these in your training and see your body start to grow!
No comments:
Post a Comment