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Originally Posted by Spinach  Well the first step is to work out. I know it seems obvious but plenty of people don't follow this step and wonder why they aren't getting results. I take it you are wanting to do this in the gym or you have equipment at home...? I shall assume that for the moment. For exercise all you need is a push, a pull and legs.
Push: Bench Press
Pull: Standing Bent Over Rows
Legs: Squats or Deadlifts
if it is your thing one can supplement with bicep curls and lateral raises to develop the shoulders.
Now do them all in one workout. Full body workouts are the best because the large amount of growth hormone released to help repair the legs will also be harnessed by the upper body.
Now for a routine. I will state now that this is not unique to me, this is a routine from a great book you can get for spare change called "Super Squats". It will make you bigger and stronger, it is an excellent routine.
Bench 3 sets 10 reps
Bent over Rows 3 sets 10 reps
Standing Bicep curls 2 sets ten reps
Lateral Raises 2 sets ten reps
Squats 1 set 20 reps
Russian Twists 2 sets 20 reps
For the bench and rows use a weight you can just lift for ten reps and choose the lowest of the two exercises. This is a very important rule to always stick to, it will ensure even development. For the curls and raises same deal, something you can do for ten reps.
For the squats you will use a weight you can lift for 10 reps. Of course you will be lifting it for 20. This is achieved through determination and deep breathing. Once you get to 10 you will have had enough, take a few deeeeep breaths and do another rep. Keep breathing hard until you can get out another rep but don't put that weight down. By the 17 rep you will want to die and by 20 you will want to climb ontop of your house and scream out random manly challenges(partially as a by product of the masses of growth hormone which is flooding ones body).
Do this workout again when you feel up to it. Once a week is fine to start with but never go over a weeks break. After a while your body will be a recovery machine and twice a week will be very possible.
Here's the other thing, every work out, if you manages to complete all your sets and reps, increase the weight a little bit. This is progressive overload and will force results each and every time you train.
As far as eating when training like this.. Eat alot. Lots of good food though, not kfc. eggs for breakfast and tuna sandwiches for lunch and meat and vege for dinner. Eat fruit whenever you get hungry as when doing routines like this one appitite tend to increase somewhat.
Finally sleep well at night, a take a nap during the day if you can.
Follow these rules and you will be on your way to being a mighty man indeed. Not just bigger but much stronger. Stick with it for 8 weeks and when you are at a size you like get back to us and we can shift it up into pure performance training.
How does that sound? |
...........GOOD GOD YOU DO GOOD WORK!!!
Thank you that was...well more then what i wanted to know.
What did you say your day job was?