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What Workout Routine Has Worked Best For You?
A really effective workout routine I use for weight gain is a 4 day split. As a bodybuilder there is a definite relationship between the amount of weight you lift and the size of your muscles. Simply put, the bigger the weights you use, the larger your muscles become. Obviously you must always practice strict form in your movements too. To gain muscle like this you must use heavy weights for lower reps on basic compound exercises. Also important to utilize days of rest (3 days) for recovery amd growth.
Monday & Thursday
1. Incline Situp: 2-3 x 20-30 2. Hyperextension: 2-3 x 10-15 3. Squat: 6 x 12/10/8/6/4/2* 4. Barbell Bent Rowing: 5 x 12/10/8/6/4* 5. Deadlifts: 4 x 8/6/4/2* 6. Barbell Wrist Curl: 3 x 12/10/8* 7. Standing Calf Raise: 5 x 15/12/10/8/6*
Tuesday & Friday
1. Incline Leg Raise: 2-3 x 20-30 2. Bench Press: 5 x 10/8/6/4/2* 3. Incline Press: 4 x 10/8/6/4* 4. Military Press: 4 x 8/6/4/2* 5. Barbell Curl: 4 x 10/8/6/4* 6. Skull Crushers: 4 x 12/10/8/6* 7. Seated Calf Raise: 5 x 15/12/10/8/6*
What Is Your Diet Like?
An average day:
Meal 1: 4 eggs, 1 banana, 1 cup milk, 3 scoops icecream, 1 tbs nutella/peanut butter, oats, whey protein, honey smoothie
Meal 2: White rice, chicken
Meal 3: White rice, beef
Meal 4: White rice, chicken
Meal 5: Protein shake
Meal 6: Potato’s, steak, salad
Meal 7: Casein protein, milk, flaxseed oil, nutella on toast with banana
I have a very quick metabolism which allows me to eat basically anything I want without putting on much fat. Everybody is different so you have to do what works best for you. Basically if you want to gain weight you gotta consume more calories then you burn each day, and vice versa for losing weight.
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