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Training Tip: The Best Way To Gain Mass While Starting With Weights.

The main thing is to eat. Five meals a day will give the best results. Best results will be achieved if about 70% of your diet is carbs. For the first 3-5 months of your training program your workout routine should consist of:

1. bench press (Monday)
2. deadlift (Wednesday)
3. squats (Friday)

Basically, power lifting. If you are eating a lot of carbs, you should see a significant weight gain in the first two months, especially if you weren't eating five meals a day. After the first 3-5 months and a gain in size, start working on your other body parts such as bicep, tricep, etc. Creatine is also a good supplement and works best when your improvement is slowing down. Also, good whey protein taken after training and before bed will help. Another thing...getting drunk frequently will not help you at all.


Response #1

I'm very interested in doing the workout that you mention on the subject "The best way to gain mass while starting with weights" because I'm starting up.

You say that I should workout 3 days per week, doing bench press, deadlift and squats, but you never mention how many sets I should do and if I should do it to complete failure. Please can you shed some light on the subject?

Thanks in advance,
Frank


Response #2

At first, do three sets of ten till failure until you find you are not sore the next day (will probably take a month to start to get conditioned). After that try the following:

1 set of 20 (warm up)
3 sets of ten
2 set of eight
1 set of six
1 set of four
1 set of one

This is combining hypertrophy work with strength work, and will have excellent results. After you get conditioned to this routine you can start a variation:

Load up the bar to your max (in smaller weights i.e. 2.5, 5 and 10kg) and start lifting. When you start to really struggle, get your friends to take some weight off the bar. Repeat this until you are struggling with the bar. Massive gains will be the result of this training, however, it is not always convenient because you need two people to take the weights off as you lift, and sometimes a third person to spot if you really want to push yourself.

All the best


Response #3

Thanks for the info. I'm not exactly the sharpest knife in the drawer when it comes to weight lifting, so I was hoping you could give me some advice. After you have been on this program for 3-5 months, what program should you use to follow up on the original program? Any help would be greatly appreciated

Michael



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