How To Gain Size For Bodybuilders
This is a common goal for many men, and some women. In order to gain size and
put on quality muscle, there are several key principles to follow:
· You must eat more CALORIES than your body is burning in order to provide
extra nutrients for your muscles to feed on. Without taking in more calories
than you burn, it is impossible for your muscles to grow in size. The same principle
applies as it did in the weight loss plan, only reversed. You have to take in
3000 more calories than you burn in order to gain (1) pound of body weight.
· You must take in large amounts of PROTEIN daily. Protein is the nutrient
most directly responsible for muscle growth and repair. For this reason it is
absolutely essential to get an abundance of it into your body for you muscles
to properly repair and grow.
· DO NOT OVER TRAIN! Allow each muscle group enough time to rest in between
workouts. Remember, growth takes place outside of the gym during rest periods,
not in the gym during workouts. If you don't allow your muscles adequate time
to recover, the muscles will not have fully healed by the next workout. This
makes them very susceptible to injuries and very unresponsive to growth. This
is why every body part is worked only once a week in this program, any less
time is counterproductive. And if your muscles should still be sore when it
comes time to work them again, DO NOT work that muscle group. Give them more
time until they are fully recovered before you train them again.
· Minimize cardiovascular exercise. Cardio is done to get the body to
burn calories, calories that are preciously needed to add the weight and size
you desire. Keep cardio to about once a week for a period of 30-40 minutes.
These are just some basic rules for bodybuilding to set the foundation; others
will be included as the workout and diet are presented.
Strength Training (Monday, Tuesday, Wednesday, Thursday, Friday)
· The strength-training phase of the bodybuilding plan is one of the
most important. It should be done Monday through Friday, training one individual
body part a day. Each workout should last between 45-70 minutes. Try not to
go over 70 minutes because you body will then begin burning too many calories
which are needed to add size.
· With all exercises, use an amount of weight that allows you to get
at least 6 reps and no more than 10 reps. You should perform (3) sets of each
exercise with a 2-3 minute rest in between each set.
· CONCENTRATE ON GOOD FORM, NOT ON HOW MUCH YOU CAN LIFT!! This is probably
the biggest mistake people make in the gym. They let their egos dictate how
much they can lift instead of being realistic. Using more weight than you can
handle causes you to use improper form which doesn't work the intended muscles
and it also cause injuries very quickly. Use an amount of weight that allows
you to perform the exercise with almost perfect form, and concentrate on that.
This will yield the biggest gains and growth in your muscle. ALWAYS USE GOOD
· Do not jump in to this program too fast. Start out slow, and don't
over do it the first few times you go through this routine. Your muscles will
be plenty sore by going slow, trust me, there's no need to do too much too fast.
* ALWAYS perform two warm-up sets before going into your normal routine. Which
ever exercise you plan on doing first simply take a VERY light weight and perform
18-20 reps of exercise for two sets. This will get the blood flowing in the
muscle group you are working that day and get it warmed up and ready for primary
*At the end of every strength training workout, perform (3) sets of abdominal
crunches to failure OR (3) sets of leg lifts until failure*
Day 1 - Monday - Chest
*Perform any (3) of the following exercises according to the routine mentioned
· Flat Barbell Bench Press
· Incline Barbell Bench Press
· Flat Dumbbell Bench Press
· Incline Dumbbell Bench Press
· Flat Dumbbell Flys
· Incline Dumbbell Flys
Day 2 - Tuesday - Shoulders
*Perform (3) exercises from Group A and (1) exercise from Group B
· Military Presses
· Dumbbell Presses
· Side Raises
· Arnold Presses
· Front Raises
· Barbell Shrugs
· Dumbbell Shrugs
· Upright Rows
Day 3 - Wednesday - Legs
* Perform Squats every leg workout.
* Perform (2) of the following exercises:
· Leg Presses
· Leg Extensions
· Leg Curls
· Sissy Squats
· Straight-Leg Deadlifts
* Perform (1) of the following exercises
· Standing Calf Raises
· Seated Calf Raises
· Donkey Calf Raises
· Leg Press Calf Extensions
Day 4 - Thursday - Arms
* For arms, perform supersets of biceps and triceps. This means do one set of
a biceps exercise and go straight into one set of a triceps exercise. Repeat
this three times, and that is one complete superset.
*Perform (3) supersets for arms in the manner mentioned above.
· Standing barbell curls
· Standing Alternate Dumbbell Curls
· Preacher Curls
· Concentration Curls
· Incline Bench Hammer Curls
· Reverse Curls
· Triceps Pushdowns
· Nose Breakers / Skull Crushers
· Close Grip Bench Press
· Overhead French Presses
· Overhead Dumbbell Extensions
· Dumbbell Kickbacks
Day 5 - Friday - Back
*Perform (2) exercises from Group A and (2) exercises from Group B
· Seated Cable Rows
· Bent-over barbell rows
· Back Dumbbell Flyes
· Pull-ups / Chin-ups
· Lat Pulldowns
· One-Hand Dumbbell Rows
Day 6 & 7 - Saturday and Sunday - Rest
· PERFORM CARDIO ON AN EMPTY STOMACH!!! When you perform cardio your
body will start looking for calories and food to burn to keep up the high level
of exercise it is enduring. The first place it will look is in your stomach.
And if food is there, it will burn that food off first, and never tap into the
energy it has stored as fat on your body. However, if your stomach is empty,
it will go straight to existing fat and burn that for energy, and that is what
you want while performing cardio. So the best time to perform cardio is first
thing is the morning before you take in any food for the day. If you can't do
that, just try and do cardio about 2-3 hours after the last meal you've eaten.
Both ways will work.
· As I mentioned above, you want to keep cardio to a minimum while trying
to add weight and size to your body. I recommend doing cardio only once a week
for a period of time between 30-40 minutes. The day that you perform it on is
completely up to you
DIET AND EATING PLAN
* Here are the general guidelines you should follow when constructing a bodybuilding
specific diet/eating plan
1) EAT 6-8 MEDIUM SIZE MEALS EVERY DAY!!!
This is very important to do, look under the first rule of the diet plan for
workout #1 to understand why. Also, eating this many times a day is about the
only way to take in all the calories you are going to need to gain size.
2) Take in anywhere between 4,000 to 5,000 calories everyday. I know this sounds
like a lot of calories, and it is. However, it is the only way to provide your
body with excess calories to store and use for rebuilding your muscles. Your
muscles will be very depleted after the workouts in this program and it will
expend a lot of calories to get you through the workouts. You must replace them
with excess if you expect you body to be able to go through the same routine
the next day and also rebuild the muscles from the day before.
3) GET ENOUGH PROTEIN! As I stated earlier, protein is most directly responsible
for rebuilding your muscles. Without it, your body has no material with which
to rebuild your torn muscles. This results in very little muscle growth and
size gain. Aim to take in anywhere from 1 - 1.5 grams of protein per pound of
bodyweight daily. This means a 200 lb. man should take in between 200 and 300
grams of protein everyday. Again, this seems like a lot, and it is, but it is
all needed and the size gains you will see from it will convince you of its
4) Take in about 2 - 2.5 grams of carbohydrates per pound of weight daily. So,
a 200 lb. man should
5) Take in between 400 and 500 grams of carbs daily. This is enough to provide
your body with the energy it needs without having an excess which would be stored
6) Take in 40-50 grams of protein immediately after your workout. This is the
time when your muscles are the most depleted and it is essential to give your
body protein immediately to begin the healing process. A protein shake is a
good way to accomplish this. Also, eat a full meal within (1) hour of your workout.
This will replenish all the nutrients you lost during your workout.
7) Eat clean, healthy food. Try not to consume empty calories that give you
none of the protein or carbs that you need for your day. Things such as ice
cream, fruits, and junk foods in general will fill up with empty calories while
robbing your appetite to take in the proper nutrients you need to gain size.
A snack once and a while is okay just don't make a habit out of it.
8) Eating slightly unhealthy is better than not eating. When trying to add size
and gain muscle mass it is essential to get enough calories into your body everyday.
So if you find yourself in a situation where it's either eat some fast food
or don't eat at all, always opt to eat the fast food. Just choose wisely from
the menu, and select something that is still high in protein regardless of its
probably high fat content.