Build
Muscle Fast Weight Gain Mini-Course Part 2
Effective Training
Principles For
Explosive Weight Gain!
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I've always believed
that a sensible approach to weight gain is more productive and
healthier than any elaborate schemes or gimmicks.
When training for weight gain being sensible and
consistent are key factors that seem pretty boring. But the reality
is most guys who fail are either not training sensibly to increase
their strength and muscle size or not consistently training to
force weight gain by muscle growth!
Now that I got the
boring stuff out of the way let's get into the "meat"
of some important principles and guidelines for training for weight
gain!
Weight
Gain Tip-12: Train Between 12 and 45 Minutes Per Workout.
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Too many people think more is better to gain weight! This is not
the case when it comes to time in the gym! Our natural testosterone
levels ( a key factor for muscle growth and weight gain) can actually
be suppressed by long marathon training sessions.
It is better to train
less time in the gym for weight gain than it is to drag out your
training sessions. This does not mean to make your workouts easier.
On the contrary, for weight gain a shorter more intense workout
is recommended over a longer higher volume workout.
Weight
Gain Tip-13: Don't Workout More Than Three Times Per Week And
Some Weeks Twice Per Week.
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There is no need to train more than three times per week. Even
two days in a row is counterproductive for weight gain!
The type of weight training sessions needed for weight gain have
to put tremendous stress on your muscles and nervous system in
order to stimulate muscle growth.
Muscle growth for weight gain does not occur in the gym it occurs
when you are resting.
Days off between workouts
are one of the most effective and easiest to apply secrets for
explosive weight gain! This is when all the muscles and your nervous
system repair itself and get ready for the next explosive growth
workout!
Weight
Gain Tip-14: Use Particular Exercises For Best Muscle Gain
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Certain exercises are better for weight gain than others. In general
if you can use as much free weights as possible the better. Free
weights require stabilization from many different angles as opposed
to machines which usually only require a push or pull motion.
For this reason more strength is required to do a dumbbell bench
press than say a universal machine bench press.
A list of great mass
building exercises is in a following mini course!
Weight
Gain Tip-15: Superset Particular Muscle Groups For Injury Prevention
and Muscle Growth
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Since I recommend very short and hard workoutsfor weight gain
certain techniques are required to get as much training work done
per workout.
Explosive muscle growth workouts consist of always working two
muscle groups one after another or Supersetted with little rest
before resuming training between sets.
This helps to maximise growth hormone secretion and provide a
seriously difficult fat burning and cardiovascular workout! This
is how so many have had serious weight gain with little fat on
the Explosive Growth Spurts program!( I know a shameless plug!)
Weight
Gain Tip-16:Limit Cardio
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Cardio training is important for cardiovascular ( heart and lung
) health which increases the bodies ability to pump blood and
oxygen into the muscles as required for maximum muscle growth
and weight gain.
But the problem is
cardio training also slows muscle growth. Just look at the muscle
size on endurance athletes like marathon runners! Pretty well
non existent!
So how do you get around this contradiction? No endurance cardio
training! This can kill a hard gainers weight gain! Instead follow
a explosive growth workout supersetting two muscle groups with
little or no rest between sets!
Weight Gain Tip-17: Train In Multiple Phases
To Shock Your Body Into An Explosive Growth Spurt !
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Constantly training with heavier weights is a proven method of
stressing muscle growth but unfortunately has its drawbacks. What
do you do when you just can't push any heavier?
What about the constant strain on your tendons and joints which
has proven to lead to aches pains and injuries?
What about not doing your exercises properly because you are trying
to push too much weight??
Explosive growth training
consists of multiple training phases alternated on a weekly basis.
Not only are plateaus minimised but weight gain is more consistent
and likely without injury or even boredom!
Weight GainTip-18: Train Early In The Day as
Possible!
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Too really make the most out of your explosive growth training
I recommend morning workouts. Of course if this is not possible
on your schedule you will still get great results. Morning training
has the following advantages:
1-Testosterone
levels are highest in most subjects on a regular sleep schedule
in the morning.
2-Energy levels are highest as long as you did not get
up too early!
3-Many people seem to be able to stick to a program more
consistently if they get their wokrout done and out of the way
as soon as possible.
4-More fat calories are burned thru-out the day for lean
muscle weight gain.
5-Appetite is stimulated thru-out the day to make eating
the neccessary foods and calories easierfor weight gain.
Weight Gain Tip-19: Use Effective Intensity
Training Techniques For SuperNatural Muscle Growth.
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For explosive weight gain training high intensity is king! It
is the only way to stimulate muscle growth in short training spurts
required for hard gainers.The problem with most high intensity
programs is they prescribe one or two methods of achieving high
intensity training which after a while lose their shock and growth
value.
In order for high intensity training to be most effective different
high intensity phases need to be continually rotated.
Bonus
Muscle Building Workout:
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Here is my Phase Three
Workout One for working out in a commercial gym. In my book I
give you workout options for home gym workouts and even Bowflex
gym workouts!
Phase
3 Workout 1: Commercial Gym Option
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Each superset is done with two drop sets ( do one set with as
heavy a weight you can do for 4-6 repetitions and then lower the
weight by 40% do as many reps as you can without resting. When
you cant do any more lower the weight one more time and again
do as many reps as you can until failure ...in good form of course!)
Superset # 1-Chest
And Biceps/Dumbbell Bench Press Superset With/
Alternate Dumbbell Curls
Superset #2-Upper Chest And Biceps/Incline Hammer Strength
Press
Superset With/
Easy Bar Barbell Curls
Superset #3-Upper
Chest And Biceps/Incline Or Flat Bench Dumbbell
Flyes
Superset With/
Preacher Curls
Superset #4-Chest
And Abdominals/Decline Barbell Press Superset
With/
AbdominalCrunches
Superset #5-Abdominals
And Lower Back/Rope Crunches Superset With /
Hyper Extensions
Thats it! Pretty simple to read but quite brutal and effective
for weight gain even for the hardest gainer!
My book Underground Mass Secrets To Shock Your Body Into An Explosive
Growth Spurt contains all the training phases step by step as
well as a complete blueprint for gaining muscle fast!
It is what I used to gain over 55 pounds of lean muscle in less
than a year!
Many other ordinary
people like you and me have had exceptional results too!
" A Kilo a week
for 10 weeks Straight!!!"
Hi James,
Thanks for all the
bonuses and feedback you give.
I gave up smoking ~ 3 months ago and decided that winter was a
good time to do some weights with the lack of light. I've always
been an extreme ectomorph (6'2" and ~68kg/150lb for the past
7 - 8 years!).
Over the past 10 weeks I've put on 9 - 10kg, which I thought would
have been impossible for somebody with my build. This is without
doing leg workouts, but one of my friends has just made me a squat
rack which will help a lot. I haven't kept religiously to the
regime as I do free weights at home and my equipment is limited.
I've found the diet has been the key so far.
Anyway, my goal weight
is 190 - 200lb.
Cheers Darren
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"Gained 19 pounds on the program in 8 weeks!!"
James,I gained 19 pounds on the program in 8 weeks. I had a few
injuries that limited me, and Icould have done a little better
on the diet so I am pleased.
P.J. M., Illinois
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You can read over twenty
pages of testimonials here
:
You can sign up for
the full Fast Weight Gain Course Here:
James Jordan
--- Disclaimer ----
The information contained in this Email 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 course 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.
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