Okay, I know exactly what youíre looking for.
Youíre skinny and you get no respect. Salesmen walk up behind you and say, "Can I help you, madam?" Youíre sick and tired of having to laugh off intimidation frombigger guys. Youíre tired of girls respecting you for your mind and just wanting to, "be friends." You want them to love you for your body! You want to be ABSOLUTELY HUGE!
You came to the right place.
Iíve watched hundreds of guys just like you gain tons of mass in relatively shorttime periods. Do you ever wonder what they know that you donít? Have you ever felt like they just naturally have some genetic advantage that you donít? Donít doubt yourself. Donít think that it canít happen for you, because it can! Now youíre going to tell me, "Man, Iíve been doing everything to gain size for the last six months and Iím just as pathetic as when I started". Iím going to tell you, "baloney!" If you had been doing everything right youíd be a monster right now!
Do exactly what I tell you to do, and in six months you will be as big as a house.
How bad do you want it? Bad enough to get organized and do it right? Are youserious enough? Because if you are, you will make it happen!
Hereís the big secret!
If you arenít gaining weight then you need to slam down more calories. To gainweight you have to take in more calories than you burn. If you arenít gaining, itís because you arenít eating enough. Calories make you gain mass. Period. If you eat enough calories your stubborn arms canít help but grow. Will it just be fat? Absolutely not! Not if youíre training like an animal! Hereís some more good news: the more calories you eat the faster youíll gain weight. I know - Iím the king of weight gain. I went from 121 lbs to 248 pounds of lean muscle in just two years. I could have done it even faster if I knew then what I know now.
Get on a feeding schedule and stick to it!
Youíll have to have 6000 calories or more. Thatís because, thatís how manycalories it takes to get really huge! Start with the lower calorie schedule and work your way up. Youíll need to modify these schedules so you donít get too bored. Buy a calorie booklet at any bookstore that shows carbs, fat, and protein for different foods
Train like you mean it!
I watch a lot of young people come into my gym and mess around with weights.You can tell by the way they do the exercises that they are never going to gain an inch. Their mind is totally disconnected from their muscles Ė no concentration. Theyíre just going through the motions. I try to help them, but most of them expect results without any true sacrifice or effort. I hate to be the one to break the news to them, but that just isnít the way things work.
Hereís exactly what you need to do:
1)Join a Gym! You just canít get there with basalt blocks and a broomstick.
2) Follow the training program.
3) Stick to your feeding schedule and donít talk yourself into wimping it up withcompromises.
4) If you are new to weight lifting, get a trainer to show you the ropes so you donítwaste time or hurt yourself.
5) Concentrate on the movements that build mass. That means curls, rows and presses.Forget about the pretty moves you see the big guys or the competitors doing. They may be doing triceps kickbacks to build a little better symmetry on the medial-distal part of their tricep. You need to concentrate on getting a set of triceps in the first place!
6) Do 12 to 15 reps per set. Forget about showing off. Forget about strength contests.Bigger guys lift heavier weights, but struggling out 2 reps with more weight than you can handle never made anyone gain bigger muscles. Youíll gain more muscle by trying to turn 12 reps into 15 reps with the same weight. If you want to get big, train with a big brain, not a big ego!
7) Train to failure. Pick a weight that you know youíll be able to get about 13 reps with.That way if you didnít rest quite enough between sets youíll get at least 12 reps, and if youíre a little stronger than you think you might be able to pound out 15. If your guess was a little light, for heavenís sake donít stop at 15. Try for 20! Train all the way to failure, but donít go so far that your training partner is lifting the last two reps for you. Thatís a good way to get hurt. If he is supplying more than 20% of the steam, itís time to stop.
8) Train every body part equally. Donít ignore body parts. Youíll regret it. Youíllnever be able to catch up later. Big guys without segmented abdominals always seem to look fat. Guys with big chests and arms and no back always look like they are slouching. Guys with big biceps and skinny forearms look skinny in short sleeved shirts. Guys with big arms and no pectorals look narrow and weak. Guys with big shoulders and arms and skinny legs just look plain dumb. You are going to wear a swimsuit some day. Train all your muscles.
9) Control the weight. You are a weight lifter, not a weight thrower! When you jerk aweight up and let it practically freefall you are accomplishing zip. Go watch South Park and have a Cheezy Poof, youíll gain just as much muscle (none, Cartman)! Your movements should be slow in each direction until you reach the last 3 or 4 reps, then your good form can relax a little.
10) You arenít lifting a weight at all, you are contracting a muscle against resistance.Focus on the feeling in the muscle. Forget that the barbell exists. People always ask me questions like, "should I do inclines to build my upper chest?" The answer is, it isnít the inclines that force the upper chest to push the weight, it is your brain. If you have a weak upper chest it is because your brain doesnít know how to control the upper chest. It uses the stronger lower chest, front delts, and triceps instead. You have to teach your brain to control the muscle. No exercise will ever fix your problem. Fixing weak body parts takes a lot of effort because your brain will fight you at every step. But the best time to start is right at the beginning of your bodybuilding experience (before it gets out of hand). Iíve seen people doing inclines with their upper chest completely slack at the top of the movement! Find ways to combat this. For example, on the incline press try to force your hands towards each other on the bar as you press the weight (donít actually slide your hands or you may lose control). When you finally find your upper chest the weight will get very unstable because you hardly ever use this muscle. Itís like a baby trying to learn how to reach out and grab a glass of water. It takes time, effort, and concentration to learn how to do it right.
11)Get a training partner. Itís rare to find a professional bodybuilder these days who does not have a training partner. They know thereís just no way to get as intense a workout without someone watching and helping you. Itís so important to choose the right partner that bodybuilders make lists of the qualities of a good training partner. In fact many of them interview each other for the job. Hereís your short cheat-sheet:
Make sure he will never disappoint you by not showing up:
"When will you be out of town over the next three months?"
"Do you get sick often, and if you do, did you get your flu shot?"
"Are there any issues in your life or schedule that could make you late for workouts?"
The very fact that you ask him these questions will let him know you are serious. Then you better not be the one who flakes out! Determine if the potential partner has a strong work ethic, consistent enthusiasm, level moods, long-term commitment to bodybuilding, enough personal power to kick you in the rear when you are lagging, yet enough sensitivity not to drive you towards an injury. Is he organized enough to live up to his feeding schedule? If youíre the only one making gains he will quickly get discouraged.
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