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Truly Huge Fitness Tips
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FITNESS TIPS FOR 4/25/2001
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Too Skinny?
Need to Gain Weight?
Solve Your Underweight Problem This Weight Gain Workout Routine!
by Kiwi Guy
After seeing so many problem underweight people searching for
weight gains, I decided to put finger to key board and write this
article. The funny thing is its so basic and straight forward, yet
IT WORKS!
The plan is easy:
1 - write down the weights you currently use in the big exercises
for reps. ( As a little side issue ask yourself what weights were
you using 3 months ago? Starting to get the picture!)
2 - Ask yourself what weights you would have to be using to
notice an improvement in your physique. However be
realistic. Sure we all know that benching 200 pounds more
would make one heck of an improvement, but could you really
increase it by that much!?!?!? Maybe you could but if your
natural it would take at least 2 years and even then thats
very exceptional. The secret is to set realistic short term
goals. A good period of time is 12 weeks.
Work out only 3 times a week, i.e. Mon, Wed, Fri. You get
plenty of rest this way. Remember you GROW when you
REST.
Limit the exercises you do to ONLY the MAIN exercises.
You cant add 50 pounds to exercises like concentration
curls, laterals etc. Also limit the amount of work you do
for each exercise. Three to five sets TOTAL is, despite
the many who will disagree, enough. It could even
be TOO much. Tell me you people who disagree, how
much have you improved on your exercise weights
lately?
My Weight Gain Workout was as follows:
Monday
Bench Press 3 heavy 2 lighter sets
Milartary presses 2 heavy sets 1 pumping set
Dumbell Tricep two hand extensions 1 heavy and 1 light set
Wednesday
Bent over barbell row 4 medium to heavy sets 6 - 8 reps per set
Barbell curls 3 sets about 5 reps per set only
Friday
Squats - For these I lowered the reps to about 5 for 5 sets.
Stiff legged dead lift 3 sets (these were dropped at about week
8 of the cycle as squats took it all out of me)
And thats the routine. Some small points: I used a reverse
pyramid that Lee Labrada used, i.e. slowly increase the
weights to warm up, but keep the reps moderate so as not
to wear you out - its only the warm up remember! Then use
the max weight for 6 - 8 reps for one set. Decrease the
weight each set to keep the reps at around that range. This
is the safest most productive way to do sets I reckon.
Did I make progress? Yes I did. I only used protein powder
and I increased my repetitions in EVERY SINGLE set for
EVERY workout for 12 CONSECUTIVE weeks.
You'll also need to eat heaps, the training makes you do it.
I properly gained because for the first time I decided to
make a commitment and stuck to it. The routine is good
because its only 3 days a week, for about 1 hour so you
still have a life.
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Here's what people are saying about the
Hardgainer's Secret's Weight Gain Workout Routine:
"I had been too skinny all my life, people told me I was light
boned and that I would always be that way. I followed the
Hardgainer's Secret's Program and have made astonishing
gains. It really works!!! I gained 17 pounds of muscle!"
Dan R.
The E-Book version (Adobe PDF format) of the
Hardgainer's Secret's Bodybuilding program
is available for instant download at:
https://www.trulyhuge.com/gajpdf.htm
