24Nov/090
Does Weight Loss Without Exercise Make Sense
Of all the articles and ads about weight loss and weight loss products, you will notice that many of them seem to be saying that weight loss without exercise is what they have to offer. They will tell you about some diet pill, or perhaps a diet, which is going to take the weight off without you lifting a finger...other than to unscrew the cap.
So here's the question: Can somone really lose weight simply by adjusting their diet? So many people feel that they do not have the time to exercise, or feel they lack the energy to exercise, or just plain don't want to. It would be great if all they had to do was take some pill or eat some specific diet and the weight would go away, right?
17Aug/090
Free Weight Lifting Workout Plan
Actually, the title of this article can be viewed a couple of different ways.
For example, this workout plan is set up for the use of free weights, such as barbells and dumbbells, and it is also a free workout plan dealing with weight lifting. Let's talk about both of these views for a moment.
First, however, this free weight lifting workout plan is intended for those who presently have very little or no experience with weight lifting, weight training, or other forms of progressive resistance training. So if you do already have experience, you won't find anything new here. These are just the basics to get folks started.
Next, let's very briefly discuss this idea of weight lifting, or more accurately, weight training for purposes of health, fitness, and weight loss. People tend to get confused, you know, by all the different terms - bodybuilding, weight lifting, weight training, progressive resistance training, and so on. Well, while you can "lift weights" in any of these, "weight lifting" is generally a particular type of competition and probably NOT what you are interested in at this level.
Maybe later you will be, but for the moment we will stick with basics.
Bodybuilding is also something done mainly by means of "lifting weights" but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic "weight training" or "progressive resistance training" to build the basic structure which the bodybuilder molds into competition form.
What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.
Before we get to the actual workout, two last points:
1. Make sure you get your doctor's approval before beginning any new exercise program.
2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.
It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.
You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.
By the way, I prefer dumbbells because they require a little more action out of supporting muscles and muscle groups that don't get quite the same workout with barbells...and they are easier to store and travel with.
REPETITIONS, SETS, SCHEDULE, AND PROGRESSION
The basic goal is to start performing the following exercises three times a week, with at least one rest day between two exercise days. The most common schedule is Monday, Wednesday, and Friday, but you can do Sunday, Tuesday, Thursday, or Tuesday, Thursday, Saturday if that fits your schedule better. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as quickly as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Do NOT workout if sick.
Start your new workout plan with one set of ten reps for each exercise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. One press or curl equals a rep. Ten presses, and then taking a rest comprises one set of ten reps. After completion of each set, rest for approximately one minute before beginning the next set.
After two weeks, add a second set of reps. After two weeks at that level, add a third set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up until you are at ten repetitions again. If this progression is too fast, maybe you can increase the first set week by week until you are at ten reps and then begin increasing the second set until you get to ten, and so on. Some dumbbells come in fixed weights, and you may be stuck with 5, 10, 15, 20, etc. Some, however, are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some 1 1/4 pound plates which would allow you to increase 2 1/2 pounds at a time. Drop the reps, and if necessary, the sets, until you can begin raising reps and sets back up again.
Everyone is different, so take your time and try to pay attention to what works well for you. If you start getting that sluggish, stale feeling like you are slogging through each workout or that it is becoming something you dread, your body may be trying to tell you that you are trying to progress too rapidly. Back off a level or two, or even take a day off, and then go back to the workout routine. It doesn't hurt to take a day off once in a while, either. Professionals may need to never miss a training day, but your goal is to make this a lifetime behavioral change, and getting fed up with it will not help.
THE EXERCISES
Always warm up before any exercise period.
1. The press: Stand with feet shoulder width apart (vary for comfort), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps (back of arms), deltoids (shoulder), trapezius (neck to shoulder), and upper portions of the chest and back. If you are having to throw the dumbbell up, the weight is too heavy. The motion should be smooth and controlled going up and going down.
2. The curl: Stand with feet shoulder width apart, dumbbells hanging at sides. Alternately curl each dumbbell upward to the shoulder (palm facing your shoulder) and back down. Works the biceps (front of arm) muscle...the one you ask the girls to feel when you flex! Again, if you are having to arch your back or throw the weight upwards, it is too heavy. You need to be able to always control the progress upwards and downwards.
3. Bench press: If you have a bench, great. I still have the one my father built for me when I was 15 years old (47 years ago). If you do not have a bench, you can do a little of this on the floor, or, with lighter weights, using a couple of pillows. However, I do recommend getting some sort of bench to do this on. If you decide to get into weight lifting or bodybuilding, you WILL NEED a good bench designed for this, or go to a gym that has one.
Lie on your back with a dumbbell in each hand and press (raise) the weights straight up and lower them again. Try to let your elbows go down as far as they comfortably can on either side. This works the pectorals, the big muscles of the chest, the triceps, and the front of the deltoids.
NOTE TO THE LADIES: This does NOT increase breast size. However, it DOES increase the size of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, regular exercise does away with excess fat around the breast, allowing it to appear to "stand out" more. Improved health and fitness due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.
4. Rowing motion: One hand at a time. Bend over and rest the hand without the weight against a support, such as a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Let the weight hang and then, using the back and shoulder muscles, raise the weight smoothly to your chest and lower it just as smoothly. Once you have completed one set with one hand, switch off and do the same with the other hand. This works the latissimus dorsi (V-shaped muscles along the upper outside of the back), and the back of the deltoid.
5. Squat/Deadlift: I like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lower back a little at the same time.
- Squat: Hold both dumbbells at shoulder level. Rest your heels on a small book or piece of wood about 1" thick and squat. Do NOT go beyond about half way as this can cause knee damage. If you want to get serious about exercising your legs, go to a gym and use their leg press machine. If you are not sure how far to go, do this exercise in front of a chair and sit down, stand up, sit down, stand up, etc., making sure you are having your legs do the work smoothly. No thrusting upward or falling down into the seat. Control the movement all the way. This mainly works the quadriceps (big muscles in the front of the thighs), and the "glutes" or gluteus maximus (buttocks).
- Deadlift: Hold both dumbbells so they hang at your side. Squat as above. trying not to let the dumbbells pull you forward. There will be a tendency towards a little more forward movement than with the squat itself, and you may have to bend your back a little more. Be careful with this and be sure that you are not bending way over and putting a big strain on your lower back muscles as they try to straighten you back up.
6. Toe raises: Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance. You can increase the effectiveness by putting the ball of your foot on that board you had under your heels for the squat. This works the gastrocnemius and soleus (calf muscles).
7. Crunches: Lay on your back with your hands beside your head - not behind - or crossed on your chest. Bring your feet up towards your buttocks, and put them (the feet - stop laughing) flat on the floor. At the start of each rep, flatten the lower back against the floor and curl the upper body upwards in one smooth movement. At the top of each curl, briefly attempt to raise the body a little more. Lower the body back down. If the hands are placed behind the head, there is a tendency to pull on the head, and this can cause injury and does nothing to help the exercise. Crunches, or curl-ups as they are sometimes called, work the rectus abdominis (abdominal muscles).
The field of weight training, much less exercise in general, is very broad, and one of the major benefits of weight lifting for fitness is that there are innumerable specific variations on these basic exercises which can be used to target specific muscles or muscle groups, and a broad range of exercise equipment has sprung up to help bodybuilders and weightlifters in their pursuit of higher levels of performance or form. If you desire to go further in these areas, you will need a lot more guidance than is available here.
However, for the moment, this free weight lifting workout plan is enough to get you started.
11Aug/090
Healthy Ways to Gain Weight – Gain Weight the Healthy Way
"Now why would anyone want to gain weight?" a lot of people ask, when the majority of us just want to shed the pounds. Well, the truth is, underweight people feel just as self conscious as people who are overweight do. We are tired of looking like 10 year old boys and yearn for those womanly curves. If you want to pack on pounds, you need to gain weight the healthy way. It doesn't help to gorge yourself on snacks and junk food, which will probably make you fatter, but it isn't good for your body. Here are some healthy ways to gain weight.
CONSUME MORE CALORIES
To gain weight the healthy way, your calorie intake has to exceed the number of calories burned per day. The average female burns about 1,900 calories a day performing light activity. You need to consume an additional 500 calories per day over what you already consume and you can expect to gain a pound of body weight per week.
RE-ARRANGE YOUR MEAL PLAN
Instead of eating 2-3 large meals a day, eat 5-6 meals that are full of fruit, vegetables and protein. Alternate between 3 large meals and 3 small ones. Good sources of protein include chicken and turkey breast, lean beef, eggs, fish and milk. If you want faster results, you can take high protein weight gain supplements along with your meals. These usually come in powdered form used to make protein shakes and are very high in nutritional value.
EXERCISE
Exercising is a very good way to gain weight the healthy way. When you start an exercise routine, you will need to choose exercises that encourage weight gain. You are looking to increase calories in your diet, so avoid cardiovascular exercises as this type of exercise burns calories. Instead, you should focus on resistance training or weight lifting. This way, you will be turning fat into muscle and will have a nice, shapely body to go along with the extra weight.
CARBOHYDRATES
In order for it to function properly, your body needs carbohydrates for energy. Although it can use fats and proteins for energy if necessary, carbohydrates are the best fuel for your body. Because you want to gain weight the healthy way, make sure you get enough carbohydrates and get the nutrients that you need. The USDA (United States Department Of Agriculture) recommends that we eat at least 3 servings of carbohydrates a day. These can be found in whole grain breads, pasta, starchy vegetables and legumes.
If you're looking for healthy ways to gain weight, you will need to combine diet with exercise. Choosing the right type of exercises and eating the right foods will get you bigger in no time!
22Jul/090
Wellness by Exercise
The human body is designed to be worked. The muscles, including the heart, need to be used. If muscles are not used they atrophy. To maintain strength the muscles need to be challenged through exercise. Exercise can take many forms. The most effective exercise programs are those that a person enjoys enough to do on a daily basis for 30 to 60 minutes. Cardiovascular exercise such as walking, jogging, dancing or hiking can be alternated with resistance training exercises such a weight lifting to give the body variety. The best exercises are those that work different muscles in different ways and challenge the body in a variety of ways. Interval training which incorporates cardiovascular exercise with weight bearing exercise is very effective for this reason.
The reason people don't exercise enough is because the exercise they have chosen is not fun. Fun does not mean easy, it means that even when the work out is tough it is enjoyable.
The first step to setting up a wellness program through exercise is to form the intention to exercise consistently. Choose your exercises to suit you and your lifestyle, and create a written plan for your exercise program.
Equally important to setting up your exercise program is to create and plan your meal program. Food serves two purposes. It:
provides the essential vitamins, minerals and vital nutrients needed by the body to keep it healthy and disease free provides calories which the body uses as fuel in order to expend energy
It is vital that the body not only receive the right foods to feed the body's' cells, but it must also receive enough of the right foods. For example, a person who is weight lifting will need to consume an appropriate amount of protein, such as meat or fish, to help build muscle tissue that is being repaired and replaced. An athlete that wants to perform well in a cardiovascular activity is wise to consume a suitable amount of carbohydrates, such as pasta, a suitable amount of time before his activity, to expect the endurance required in an excellent performance.
One of the biggest problems in our society today is that we are consuming too many calories and the wrong types of calories for the energy we expend on a daily basis. Calories unused are then stored as fat.
Beginning an exercise program can feel overwhelming so it is important to start out slowly. Don't try to jog 3 miles on your first day. Start out on a walking program first. Plan to exercise at least 30 minutes each day. If 30 consecutive minutes is too difficult, break it up into three -- ten minute sessions. As you get stronger, increase the time and level of difficulty. Each workout should be preceded by a warm up and followed by a cool down which often involves stretches to prevent injuries to muscles, tendons, ligaments and joints. If you are exercising effectively you should experience an increase in your heart rate and it is a good thing to break out into a sweat. If you have any health concerns, consult with your doctor before beginning. Your exercise program should be challenging, but safe.
Keep a daily log of your exercises. It is motivating to observe your own progress. Imagine the encouragement one would receive from starting out walking one block a day to logging a total 300 miles after a few weeks. A famous quote by Lao Tzu states " a journey of one thousand miles begins with a single step."
Set goals for yourself. Start out with short term achievable goals. Write your goals down in a place that you can refer to easily. Don't fret over goals you did not quite achieve. Reset them. Check off the goals you have attained and reward yourself for them. Keep adding new goals, always. Allow yourself breaks from the exercise routine, but if you can, replace your usual workout with a new activity for the day. If rest is what your body needs, take it. Let it be your reward for work well done.
Finally, wear good quality and appropriate clothing for your activities to support the body properly and to protect it from injury.
28Jun/090
Weight Gaining Tips – Put on Weight While Staying in Shape
If you're tired of being underweight and out of shape, then you could definitely benefit from some weight gaining tips to help you increase your body mass and get fit and in better shape. It's no fun being teased about being scrawny or too skinny. You're probably sick of hearing that you really need to put on some weight. If you've been trying to and haven't found anything that works, hearing comments like this only leads to more frustration.
If you've been eating more and still haven't been gaining, your metabolism could be the problem. If you burn through calories fast, then no matter how much you eat, you won't be putting on those extra pounds any time soon. If you have a naturally fast metabolism, there's not much you can do to slow it down. You also need to be careful of what you eat. If you do start putting on weight, it could be fat instead of muscle, depending on your diet. So instead of hoping that food will do the trick for you, you should start focusing on exercise.
One of the best weight gaining tips you can follow is that exercise is good for you, especially if you have a naturally fast metabolism rate. You might think that by working out, you'll end up losing weight instead of gaining. You might also be afraid that doing exercises, such as weight lifting, will give you muscles that are much, much bigger than you wanted. But you don't have to worry about getting thinner or looking like a professional bodybuilder as long as you're doing the right type of workout.
If you start putting on weight by exercising, remember that the weight you're gaining is muscle. You should notice a gradual increase in strength and stamina too. As this happens, you should be making your workouts slightly more challenging. You need to be careful not to try and do too much at once, though, or you could wind up hurting yourself. Among the many weight gaining tips you might have heard, having patience and endurance is a key factor in putting on weight and staying fit.
If you maintain a steady pace that you're comfortable with, you won't have to worry about losing or hurting those muscles that you've worked so hard to get. The trick is knowing which type of workout will produce the best results for you. Following weight gaining tips will help you achieve your goal, but to stay in shape, you will need to find the exercises that are right for you.
26Jun/090
Benefits of Weight Lifting
Some of us simply underestimate the importance of weight lifting. Especially women underestimate the benefits of weight lifting. Here just several benefits:
-Weight lifting decreases your blood pressure thus making the risk of heart diseases lower.
-Weight lifting develop toned muscles in women.
-Weight lifting gives you more energy.
-Weight lifting raises your metabolism.
-Weight lifting reducing the risk of developing colon cancer.
-Weight lifting improves posture.
-Weight lifting elevates mood.
-Weight lifting improves coordination.
These are few benefits of weight lifting. All the benefits of weight lifting simply could not be mentioned on one page. But believe me weight lifting is the key to a healthier life and weight loss. Weight lifting and exercises can be considered the basics of a man's health life. Most of people who doing exercises and lifting weights are slim and have no excess body fat.
When people just hear the words "Weight Lifting" they are scared with the fact they should lift 20 kilos weights. But this is not so scary. Weights should be chose according to your gender, body mass and age. Women of all ages may lift 2-3 kilos weights. Young men can lift 5-8 kilos weights. Aged men should be careful and choose 2-5 kilos weights. This will be enough for you to start being a healthy person.
Good Luck!
18Jun/090
4 Tips to Gain Weight For Football – Gain Weight and Build Muscle Fast
Football is a physical sport and if your too skinny you might get knocked around out there. It's important to have some weight on your body when your involved in such a physical sport because football pads can only help you so much. Luckily, any one can gain some extra weight and become bigger if they follow a strict diet and workout routine.
1. Extra Calories: Add an extra 500 calories per day to your diet or more depending on your activity level. Eating 500 calories more than you burn each day will make sure your putting on some extra pounds. Try to maintain your daily calorie intake once you have reached your weight gain goal. During the off season it's up to you if you want to continue your weight gain diet.
2. Eat Foods That Will Keep You In Shape: Foods like nuts, milk, and whole grains are great for adding a few extra pounds but they are also good to help you stay in shape.
3. Weight Lifting: It won't do you much good to gain weight and become fat. If your on the football team or trying to make the team you have to get involved in weight lifting. Adding muscle mass to your body will give you a fit and bigger body, which is necessary for playing football. Increase your weight lifting routine on a regular basis and all the extra calories your consuming will convert into muscles.
4. Dedication: You will begin to gain weight and become bigger if you effectively increase your calorie intake and weight lifting efforts properly. However, you have to stay dedicated to your routine week in and week out. Within a month of performing everything properly you will see the results your looking for.
11Jun/090
Dottie’s Weight Loss Zone – How to Achieve Even Better Results!
Dottie's weight loss zone has no doubt impacted hundreds of lives in a positive way. From her easy to prepare foods to the countless testimonials, there is no doubt it is a great program. However, what if you are looking to drop a large amount of weight fast? I am not talking about starving yourself here, but eating healthy and exercising to lose 4-5 pounds per week. Can this method still work?
By looking at Dottie's weight loss zone and talking to some people who have tried it, I believe there are better alternatives for quick weight loss. I am not trying to knock the program at all, and I think once you lose some initial weight it would be great to start following this program.
I want to show you some ways that you can lose weight fast, and keep it off. These are to be used initially, and then maybe you can follow up with Dottie's weight loss zone.
1. Make sure that you are not eating late at night. Back in high school I used to be a big boy. I lost over 40 pounds, and one of the main reasons I succeeded was because I never ate after 7 p.m. I know that may sound hard for many of you, but just make dinner the last thing you eat. If you must eat something else try fruit instead of fatty snacks.
2. Do some cardio. You need to be either running, walking, or biking. I prefer the exercise bike, because I can sit down and still workout. However, some people jog because they feel they get more out of it. Either way, make sure that you are doing 4 cardio sessions lasting 30 minutes each week.
3. You need to lift weights. Many people dismiss weight lifting thinking it is just for bodybuilders. This is not true! Weight lifting is the quickest method to increase your metabolism, which will help you lose more weight and keep it off. So whatever your weight loss goals are, you need to be on some sort of weight training program.
Dottie's weight loss zone is great, but I think using these methods will speed up your results. There are other methods that can help, however some of them cost lots of money and gym memberships. However, looking through countless pages of information I have found a few products that seem to address all the weight loss problems and provide solid solutions.
7Jun/090
Gain Muscle and Weight – 5 Powerful Tips For Skinny Folks To Gain Weight
To gain muscle and weight is not an easy task for some folks. If you have been a skinny person, you probably would have known this long ago. Some people are born skinny and are what people call 'skinny by birth or skinny genetics'. Their high metabolism simply makes it difficult for them to gain muscle and weight. But it is not impossible to gain the kind of weight and muscles you have always dreamt of. You need to focus on growing big so this idea must be drilled into your mind until it becomes second nature to you. Growing big does not only mean resorting to weightlifting to gain weight and muscle. Another very important factor is your diet. So to gain muscle and weight means to think big in the area of diet and weight gaining exercises.
There are 5 powerful tips here you can use to gain muscle and weight.
1. Calculate the amount of calories you are eating now on average. Be as accurate as you can to the most minute detail. Do not make any change to your calorie intake at this moment. Take for instance, your calorie intake is 2300. And also do not forget to go weigh yourself.
2. On the very next day, include an additional 500 calories into your diet. So now, start eating 2800 calories per day for the entire week. Do not stick to your usual 3 meals, but eat smaller meals but more frequently, say 5 times a day. Remember you really need to eat more to gain muscle and weight.
3. After changing your diet, it is time to start your weight lifting routine. So, be prepared and get changed into your attire. When engaging in weight lifting or resistance training, put more effort on the larger muscle groups. Do free weight exercises like pull-ups, bench presses, bent-over rows, barbell rows and squats. These are great to help skinny people gain muscle and weight in no time.
4. Once you reach the end of the week, do weigh yourself and see if you have gained extra weight after following the instructions. But please be realistic and do not think that what you have done over the past one week would immediately make you gain an extra 15 pounds. In fact, anything beyond 2 pounds in a week is not a healthy sign as you could be adding more fat than muscle. 2 pounds a week may not sound much but in a month's time, you would gain 8 to 10 pounds of muscle weight. Now that sounds better right?
5. After repeating the routine for a while, at some juncture, you would then see diminishing weight gain or your weight starts to stagnate and you stop gaining muscle and weight. This is normal. What it means is that your body is ready for more calories now. So once again, add more calories into your diet. But this time, increase it by 250 calories per day. Continue your exercise routine until you hit another plateau and increase your calorie intake by another 250 calories.
By following these simple instructions, you could gain muscle and weight to your desire level in no time. Read up more muscle gaining tips at my blog and also find out for yourself the secrets behind skinny people who manage to gain muscle and weight quickly when all else fails.
This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.
1Jun/090
Discover the #1 Way to Gain Muscle Weight
Here are some of the top ways to gain weight and do it quickly. Use
these tips on how to gain weight fast and you'll soon be adding pounds
of muscle to your skinny frame. You'll learn how to build muscle quickly
and effectively.
While there are many variations on ways to gain weight, there are
a few basic rules to follow for everyone. Once you use these tips on
how to gain weight fast, you can begin testing and experimenting with
different exercises, training splits, and training days. But the rules
on how to build muscle must be followed, no matter what routine you use.
The top ways to gain weight for adding pounds of muscle fast to your skinny guy frame
is to squat. For those of you who hate to squat or shy away from that
kind of hard work, either get over it, or accept being skinny. Now, if
you truly have a real reason for not squatting, then apply everything
on this page to the deadlift instead.
If you are at all serious about gaining weight you will begin squatting as
is your life depended on it. Of all the ways to gain weight, this is the
most crucial one.
Squats are the absolute king of weight gain exercises, bar none.
No other ways to gain weight come close with the possible exception of the
deadlift.
If you hate to squat you can do one of two things - you can
forget about gaining lots of muscle, or you can learn to love
the results you get from squatting so that you learn to love the
squat itself.
Having said that, there are people that have trouble squatting
for legitimate reasons. In addition, some body types are not
conducive to squatting well. For example, if you are long
and lean, squats can be difficult and you may end up working
your lower back a lot more than your legs.
If that's the case, you'll probably be better off substituting
the deadlift for the squat. In fact, better yet would be to
alternate between the two. Do a six week 20 rep squat program,
followed by a normal training routine for eight to ten weeks
and then go to a six week 20 rep deadlift routine.
Now, back to the brutal effectiveness of this routine.
The best way to make squats work for you and work fast is to
do them in 20 rep breathing style. What does this mean? In
short, it means be prepared to do the hardest work you've ever
done in your lifting career. Progress comes with a price and
that price is hard work on the squat.
You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.
Your mind gives in on the squat well before your body does.
If you want to gain lots of muscle, you need to put an end to
that. Everything you have has to go into your squatting program.
Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.
The key component to any program you do is hard work. Hard
work will take you much further than your choice of exercises,
sets or reps. And high rep, heavy squats or deadlifts are the key ways
to gain weight.
The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the
bar to a weight you normally do 10 reps with. Now, do 20 reps.
No, I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.
Don't get me wrong, it's not easy and you may be taking 10 deep
breaths and a half a minute between each rep toward the end, but
you will do it, if you are mentally strong.
By rep 10, your mind will be ready to rack the weight like you've
always done. But who controls your mind? You do. So tell it not
this time, take 3 deep breaths and get that 11th rep. Now you're
in a world of your own. Nothing matters but the next rep. Your
success or failure at this point is solely determined by the
power of your mind. If your mind gives up, your body will pack
it in. You're done.
The last few reps will have every part of you screaming to call
it quits. Block it out! Whatever it takes to get the next
rep - 10 deep breaths, a promise to yourself, a make believe
deal that if you complete number 20, you get a date with Carmen
Garcia. I use counting tricks to help me along. I'll count 1
through 10 on the first 10 reps, then 1 through 5 on the next 5,
then backwards from 5 to 1 on the next 5. Whatever helps you
complete all 20 reps.
When you're finished, stagger over to a bench. If you can walk,
you didn't work hard enough. Flop over the bench and do a set of
light pullovers, 20 reps, with no more than 25 pounds. Get a
good stretch.
Do this twice a week for 6 weeks. Each time add 5 pounds to
the bar from your previous workout. That's 12 workouts and a
60 pound increase in your squat weight. You can do this. And
you will grow. Fast. Remind yourself each time you workout,
you only have X more workouts to go. Think about it, it's just
12 sets over 6 weeks. You can do that, right? Of course you
can, if you really are looking for top ways to gain weight and you
want to gain weight as badly as you say you do.
If you don't get your squat up to over 300 pounds on this
program eventually, you aren't going to get the muscle gains
that you want.
The rest of the routine looks as follows:
2 - Chin Ups 2 x 8 - 12
3 - Dips 2 x 8 - 12
4 - Military Press 2 x 8 – 12
I know it doesn't look like much but if you really put in the work
on the squat, you won't be able to handle any more work.
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