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OK Guy’s Ready to Pack On Some Muscle

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Looking to put on some size this winter?


Hey guys, are you looking to put on some size and get strong this winter? Awesome, let’s chat about a few things, first off, let’s start with some kind of training program, and not one that you see on the cover of a magazine where the guy is on more testosterone enhancers than Arnold. Throughout the course of the week, hit the big lifts hard for lower reps. For instance, we would do a Squat variation for 3-4 sets of 1-5 reps, looking to increase the weight each set. After we perform our big lifts, we can move on to some accessory work with rep ranges that will induce more muscle hypertrophy. Generally, this is where our rep ranges from 6-12 repetitions, which will facilitate more of a “pump” or a temporary swelling of the muscle. Now let’s talk diet, let’s start by adding a few more calories into your diet. Let’s take a look at a 190lb guy that has a maintenance caloric load of 3000 calories a day and wants to get up to 215 in 4 months (16 weeks). So how do we add 25lbs to his frame in the best way possible. You guessed it, time for McDonalds. Just kidding. We generally like to shoot for 1-2 pounds a week, either losing or gaining. 1 pound is equal to 3500 calories, and over the course of a week it breaks down to about 500 calories extra a day. If your goal is to add some weight, start by setting a goal and breaking down what it will take to get there. Remember, “Failing to plan is planning to fail.” As you progress and find that your bulk is turning more like “how to look like Mr. Potato Head,” then you might need the help of a nutrition coach to find out how to adjust your macronutrients to clean up your bulk.

Sample Training Program:

Day 1

  1. Squat – 4×3-5

B1. DB Incline Chest Press – 3×6-8

B2. Pull Up – 3×6-8 (Add Weight if too easy)

C1. BB RDLs – 3×6-8

C2. Hammer Curls – 3×10-12

C3. Banded Tri Extension – 3×12-15

Day 2

  1. Bench Press – 4×3-5

B1. Bulgarian Split Squats – 3×8/Side

B2. BB Row – 3×6-8

C1. Dips 3×8-10 (Add Weight if too easy)

C2. DB Side Raise – 3×10-12

C3. 2 KB Single Leg RDL – 3×8-10/Side

Day 3

  1. Deadlift – 4×3-5

B1. Close Grip Bench Press 3×6-8

B2. DB Row 3×10/Side

C1. Front Squat 3×6-8 (Elevate heel to enhance quad development)

C2. Poliquin Raises 3×8-10

C3. Calf Raise 3×15

Day – 4 Sprint Day –

6-8 sets of 50 yard sprints (800m warmup and cool down)