Key Points
¨ Concentrate on free weight exercises that work the large muscle groups.
¨ Use heavy weights and low reps.
¨ Use slow rep tempo to increase muscles time under tension.
¨ Rest 3 minutes between sets.
¨ Keep each workout at 75 minutes or less.
¨ Work each body part only once per week.
¨ Rest as much as possible during non-training days. Remember, your body grows when it is resting, not while you are in the gym. Eccentric training causes more muscle damage than positive only training, so rest is essential. If you can take a 30 minute nap each day. This will speed up your recovery. I did this during my 12 week program and I guess it helped.
¨ Change your workouts on a regular basis. If you are a beginner to weight training, you should not worry about hitting any sort of plateau until after about 6-8 weeks of consistent training. If you have been weight training for a while, you should consider cycling your routine every 3-4 weeks.
¨ Monitor your progress by taking your tape measurements and body fat measurements every
two weeks.
Note: On the mass diet, do not perform any form of cardiovascular/aerobic exercise! This will counteract your weight gaining efforts. If you are skinny, it will be extremely difficult and take a very long time to reach your goals if you were trying to lose fat and increase your muscle mass at the same time. To reach your goals quickly, you must concentrate on just gaining muscle. You will concentrate on fat loss later.
¨ Concentrate on free weight exercises that work the large muscle groups.
¨ Use heavy weights and low reps.
¨ Use slow rep tempo to increase muscles time under tension.
¨ Rest 3 minutes between sets.
¨ Keep each workout at 75 minutes or less.
¨ Work each body part only once per week.
¨ Rest as much as possible during non-training days. Remember, your body grows when it is resting, not while you are in the gym. Eccentric training causes more muscle damage than positive only training, so rest is essential. If you can take a 30 minute nap each day. This will speed up your recovery. I did this during my 12 week program and I guess it helped.
¨ Change your workouts on a regular basis. If you are a beginner to weight training, you should not worry about hitting any sort of plateau until after about 6-8 weeks of consistent training. If you have been weight training for a while, you should consider cycling your routine every 3-4 weeks.
¨ Monitor your progress by taking your tape measurements and body fat measurements every
two weeks.
Note: On the mass diet, do not perform any form of cardiovascular/aerobic exercise! This will counteract your weight gaining efforts. If you are skinny, it will be extremely difficult and take a very long time to reach your goals if you were trying to lose fat and increase your muscle mass at the same time. To reach your goals quickly, you must concentrate on just gaining muscle. You will concentrate on fat loss later.
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