Gain
Weight Fast Mini-Course Part -3
Rest And Recuperation
To Gain Weight Fast !
By James Jordan
Muscles don't grow in the gym you gain weight when you are resting!
And the more effective and consistently you continually give
your body rest and recuperation between workouts, The more likely
you will gain weight!!
Gain
Weight Tip-20:Get 8 Hours Sleep a Night
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Getting 8 hours of sleep is important to gain weight. Sleep
time is when your body rejuvenates itself and releases growth
hormones to gain weight. Getting an average 8 hours a night
ensures you get into "REM" sleep (when growth hormones
are released).
Gain
Weight Tip-21:Train Every Second Day Never Train Two Days In
a Row
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Training every second day ensures you are giving your body enough
time to recuperate properly and minimizes your chances of overtraining
greatly. Training two days in a row with high intensity workouts
drives the stress levels of your body too high preventing you
from gaining weight.
Stress hormones are released in greater amounts making muscle
growth come to a halt.
Gain
Weight Tip-23:Take a Week Off Every Eight Weeks
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Every eight weeks or every two months it is effective to take
a week off of your training for gaining weight. This ensures
any overtraining state or stress on your nervous system is healed.
The end result is increased strength and renewed training enthusiasm!
Gain
Weight Tip-24: Rotate Training Phases With Different Training
Frequencies
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Training frequency is the number of times you train per week.
As you grow experience with weight training you will naturally
become better at performing your workouts. This results in your
work outs being much more effective and targeted on gaining
weight than when you started.
For example during
your sixth week in the gym your muscle mechanics and coordination
will be much more tuned allowing your bench press to target
your chest harder and more intense each and every repetition
than when you first learned how to bench press in week one.
This is a great benefit of consistent training! Although your
muscles are getting more accustomed to your new workout plan
requiring more stress to keep growing, your nervous system needs
a break. The multiple phase training system is very shocking
to the muscles and this extra intensity can easily stop you
from gaining weight fast!
To compensate for these factors follow a staggered frequency
training routine as follows:
Week 1 - 8: Train every second day to gain weight.
Week 8-12: Train every third day.
Week 13: Repeat the cycle from the beginning training
every second day.
Simple to follow and very effective for gaining weight!
Gain
Weight Tip-25: Dont Train Within An Hour Of Bed Time.
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High intensity training for explosive growth spurts dramatically
increases your heart rate and metabolism. This is a great benefit
but defeats its purpose if you train to close to bed time! It
is
much more difficult to get to sleep which could prevent you
from getting enough rest for optimal growth hormone release.Especially
if you are on a schedule which demands you get up at the same
time everyday!
Gain
Weight Tip-26: Don't Take Stimulants or Caffeine Drinks Within
Five Hours Of Bed Time.
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Stimulants include fat burners like ephedrine and Mua Huang
or drinks with caffeine like colas greent tea or coffee. Taking
these substances within five hours of bed time can make for
poor sleep patterns.
Gain
Weight Tip-26:Limit Physical Activity During Weight Gain Phases
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For maximum weight gain it is important to reduce your physical
activity as much as possible. This does not mean become a lazy
bum! Hard gainers have extremely fast metabolisms requiring
high calorie intake to gain weight even when not burning extra
calories.
Extra activities also slow down recuperation.
Football players and sports where athletes require heavier muscular
physiques go on weight gain cycles during the off season!
Gain
Weight Tip-27: Limit Alcohol Consumption
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Alcohol consumption is hard on the body adding an extra toxin
that has to be dealt with! this just adds strain on all the
metabolic function reducing energy for muscle growth and has
even been shown to lower testosterone levels. If you must have
a drink or two while on a weight gain phase limit to light alcoholic
beverages like beer and wine. One or two a day maximum is the
limit!
Gain
Weight Tip-28:Stretch During And After Workouts
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Stretching helps prep the muscles to contract harder but also
to flush out lactic acid from muscles after your workout. It
also decreases chances of injury.
Gain
Weight Tip-29:Consider Doing a High Repetition Set For Stiff
Muscles The Day After Training.
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For really stiff
muscles a light set of thirty repeptitions helps flush out lactic
acid and saturates the sore muscle with nutrient rich and oxygen
rich blood. This can greatly aid in recovery and gaining weight.
Gain
Weight Tip-30:Use Natural Recuperation And Stress Reduction
Techniques For Muscle Soreness
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Hot baths, saunas ,cold/hot showers and massages have all shown
to aid in reocvery from high intensity workouts.
Gain
Weight Tip-31:Learn to Mentally Handle Daily Life Stress To
IncreaseMuscle Growth.
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Mental stress is the silent enemy of gaining weight and muscle
growth. I have seen so many skinny guys do everything eight
and still not get any muscle growth and worse, not even realise
that their mental stress is killing their chances of gaining
weight!
Mental stress increases cortisol levels responsible for putting
muscle growth to a halt!
So how do you deal with mental stress? You can't just forget
about it or not acknowledge what ever is causing you stress!
That is the
opposite of what you want to do! Deal with things in your life
as best you can so you can at least have peace you did the best
you could! This is a great tip for handling stress.By now you
are getting a good idea of what it takes to make explosive muscle
gains to gain weight!
Unfortunately it
is impossible to go into all the details here but my 336 page
book Underground Mass Secrets to Shock Your Body Into
An Explosive Growth Spurt covers EVERYTHING you need to know
and puts it into an easy to follow plan. I even have one of
the largest private member inner circle forums where people
just like you share their successes on the program and help
you with any of your challenges gaining weight! I go to the
board daily to answer members questions as well!
Here are some comments
posted on my Private Inner Circle for members only you will
get a free three month membership to:
----------------------------------------------------------
"Inner Circle Comments"Hey Everyone,
Not only is the course, James authored awesome, this added forum
gives a lot of valuable insight. Slowly but surely James has
built this up into a solid all around program. Also it is a
testament
that the members of the forum are very respectful and helpful
with each other. Beginners do not appear to be afraid of asking
questions, and James has never refused to answer a question
and has
continually encouraged the members to improve themselves (which
shows he is not fly by night and has the interest of the members
at
heart) Feel free to write your comments about James and the
program. Keep up the good work James!!!!!!!
Roy
-------------------------------------------
"Save a lot of people many wasted years of doing things
incorrectly"I drink to that!!! This forum and James' program
are growing at a very steady rate, and rightfully so. I look
forward to coming here
every day and helping out as much as I can. Not to mention picking
up bit of great information I was not aware of. James and his
book have done a superb job of dispelling many common myths
in weight training and dieting, that will save a lot of people
many wasted years of doing things incorrectly because of misleading
"gym talk."
It's also very encouraging to see James post as often as he
does, it really make you beleive in what you are doing when
he stands behind his program the way he does. Hats off to you
James! We wouldn't be here with you...literally
Mush
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"have not yet seen a Forum with such quality and support."Yeah,
this forum is extremely powerful. This forum is quality for
sure. It is something people want to be apart of and a place
I know
many here look forward to contributing to or reading every day.
Muscle head forums are a dime a dozen but I have not yet seen
one with such quality and support. Most forums are filled with
people as mindless and as their empty syringe. The people here
are on the "same page" and provide non stop positive
reinforcement and knowledge. I thank you all for your hard work
because it makes us all better. And James, I believe a good,
strong leader builds a following that reflects themselves and
if you reflect on what you
have here it is pretty amazing what you have accomplished. There
is not a program cheaper, James does not feed you with endorsements,
and have powerful rewards. Since I have started this program
my monthly cost of protein powder itself have went from $70
to $15 a
month and I have made more gains then ever before. It's a privilege
to be associated with this group. Another key to the forum is,
for me it helps me to stay focused. I have just started a new
job recently and as I have been adjusting to the knew hrs/time
I've missed a couple workouts. It dissapoints me a lot, but
just reading comments daily it keeps me interested and eager
to continue. Hopefully oneday I'll have my pic posted like shroom,
that would be a great achievement.good luck everyone and enjoy!
Bcap
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Yeah james...i have got to say that its been nice getting the
feedback from you on this forum....your always prompt..well
only when your not doin it in the bedroom or somewhere else
i guess...like you do tell us about the women you gotten pregnant
and the ones with stretchmarks and stuff.....but we all think
you might be joking...but (shut up Ray!!)....yeah bro thank
you for your share of stories and your valuable feedback you've
helped me out and i dont take that for granted.
Ray
You can read more
about Underground
Mass Secrets here:
Look forward to Lesson
Four: Planning your Weight Gain Routine.....coming soon!
If you missed any
of the first few lessons you can read them here:
Lesson
1: Eating to Build Muscle Fast
Lesson
2: Training To Build Muscle Fast
Talk Soon!
James Jordan
--- Disclaimer ----
The information contained in this report is strictly for informational
purposes. You should consult a physician before beginning any
new nutrition, exercise, or dietary supplement program. The
information contained in this Email
is not intended to provide medical advice. Specific medical
advice should be obtained from a licensed health-care practitioner.
The results, if any, from the supplements, diet and exercise
programs will vary on an individual basis. James Jordan and
Detailed Health And Fitness Inc. will not assume any liability,nor
be held responsible for any injury, illness or personal loss
due to the utilization of any information contained herein.
--- End Disclaimer
---
