The Skinny Guy’s Guide To Gaining Weight II

Part 2: The Fitness Regime

Welcome to the fun part of my guide to gaining weight! I’ll begin by letting you know that whether you are young, old, male or female, this guide will help you put on clean weight and gain muscle. By following the example diet plan in my last article and combining that with this workout plan, you’ll be bigger, stronger, heavier and healthier than ever before.

You’ll probably find yourself walking down the street with your head held high, perhaps even doing a little strut like when spiderman turns into a bad-boy. Hopefully not exactly like that…

Anyway let’s get down to it, now that you’ve got your diet figured out it’s time to implement the workout plan; this guide is going to help you get stronger and vastly increase your muscle mass by using a method known as periodic training. I first heard of this particular method a few years ago, it was actually from a 12 week training program by Jim Stoppani called ‘Shortcut To Size’I whole-hearted recommend checking it out, but my program will essentialy work in a similar way. I had the physique of a 10 year old boy at the time and was dying to sort myself out. It fully worked, and by introducing periodic training into my regime, I finally gained the weight I was yearning for and started moving in the right direction.

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DUDE, WTF IS PERIODIC TRAINING?

Well, periodic training basically means changing up your weight:rep ratio on a weekly basis, thus keeping your muscles ‘shocked’ and not allowing them to adjust to a particular routine.

In the first week of each month you will be doing 15 reps in each exercise, then gradually (each week) the weight will increase and reps will decrease until in the final week where you will be aiming for 4 reps of your max weight.

TRACK YOUR PROGRESS

You’ll find that it’s worth keeping track of what weight you push for each exercise because after perhaps 2 or 3 months, you can see how your 4-rep-max will have vastly increased by the end of each month. It feels absolutely great to be able to see that concrete progress written down. Just open notes in your phone and make a template like this:

This is what week 1, day 1 would look like on the second month.

It’s cool doing it this way because you can see your monthly progress in order (January 35kg, February 37.5kg, March 40kg, etc.) and it’s helps you figure out what sort of weight you should be pushing week by week and where you can improve things.

 

 

DISCLAIMER

Throughout the duration of this training program you’re going to have to push yourself to the limit and use every ounce of willpower and determination to squeeze the best out of every workout.

 

 

IF YOU’RE A BEGINNER, GET COMFORTABLE FIRST

If you’re new to weight training, start your first couple of weeks slowly. Go into the gym and begin the workout plan, but focus your attention on maintaining good form and learning how to get the best out of each exercise. Nobody wants to end up with a long term injury from jumping into things too quickly (that actually happened to me when I first started and my shoulder was wrecked for 2 years, need my warning!), so take it slow and get comfortable with your surroundings and with your form.

 

Okay let’s do this.

 

 

WEEK 1

CHEST AND TRICEPS:

Bench Press: (4 sets, 15 reps)
Decline Press: (3 sets, 15 reps)
Cable Crossover: (3 sets, 15 reps)
Incline Dumbell Fly: (3 sets, 15 reps)

Closed Grip Benchpress: (4 sets, 15 reps)
Weighted Dips: (Until Failure)
Cable (or Dumbell) Over-head Extension: (3 sets, 15 reps)

Smith Machine Calf-Raises: (6 Sets, 15 Reps)

BACK AND BICEPS:

Wide-Grip Pull-Ups: (3 sets, 15 reps)
Barbell Deadlift: (4 sets, 15 reps)
Bent-Over Dumbell Row: (3 sets, 15 reps)
Wide-Grip Seated Cable Row: (3 sets, 15 reps)

Standing Cable Curl: (3 sets, 15 reps)
Barbell Preacher Curl: (3 sets, 15 reps)
Incline Dumbell Curl: (3 sets, 15 reps)
Z Bar Curl: (3 sets, 15 reps)

Hanging Leg Raises: (4 sets, 15 reps)
Cable Crunch: (3 sets, 15 reps)

CARDIO

20 minutes jogging with 1 minute explosive sprinting at the 5, 10, 15 and 20 minute mark.

SHOULDERS AND TRAPS

Bent-Over Dumbell Lateral Raise: (4 sets, 15 reps)
Military Press: (3 sets, 15 reps)
Cable Reverse Fly: (3 sets, 15 reps)
Seated Dumbell Shoulder Press: (3 sets, 15 reps)

Dumbell Shrugs: (5 sets, 15 reps)
One-Arm Dumbell Upright Row: (3 sets, 15 reps)

Smith Machine Calf-Raises: (6 sets, 15 reps)

LEGS AND ABS

Barbell Squats: (4 sets, 15 reps)
Leg Press: (3 sets, 15 reps)
Leg Curls: (4 sets, 15 reps)
Leg Extensions: (4 sets, 15 reps)

Cable Crunch: (3 sets, 15 reps)
Hanging Leg Raises: (4 sets, 15 reps)
Crunch: (3 sets, 15 reps)
Butterfly Kicks: (3 sets, 1 minute)
Plank: (1 set, until failure)

SATURDAY AND SUNDAY = REST

 

 

BANG! WEEK ONE IS DONE, WHAT NEXT?

 

Nice work! Now that week one is out of the way you’ve got a feel for the way things are going to work and hopefully you’ve started jotting down what weights you’ve managed to pull in each exercise. What’s going to happen for the next three weeks is you are going to follow that same template but also begin dropping the rep range down and increasing the weight.

Week two = 11 reps
Week three = 7 reps
Week four = 5 reps

 

THAT’S THE MONTH!

 

So now that you’ve done the month, we’re going to reset and go back to doing 15 reps at a lighter weight. But to keep things changed up and interesting we’re going to take 1 workout from each muscle group and replace it. Here are some possible replacements for each muscle group:

 

CHEST:

Incline Press
Leverage Decline Chest Press
Butterfly
Dumbell Bench Press
Push Ups

TRICEPS:

Skull Crushers
Close Grip Push Up
Cable Tricep Extension

BACK:

Lat Pull-downs
Bent-Over Barbell
Standing T-bar Row
Reverse Grip Smith Machine Row

BICEPS:

Incline Dumbell Hammer Curl
Concentration Curl
Overhead Cable Curl

SHOULDERS:

Military Press
Cable Front Raise
One Arm Cable Lateral Raise
Wide Grip Smith Machine Upright Row

LEGS:

Front Squat
Deadlift
Romanian Deadlift Machine Squat

ABS:

Sit Up
Flat Bench Lying Leg Raise
Jack-Knife Sit Up
Reverse Crunch
Toe Touchers

CARDIO:

Replace jogging with biking, swimming or rowing

 

 

And that my friend, is how you’re going to transform your body and become a stronger, more powerful and confident version of yourself. It can be tough and it does take a boat load of will power and motivation but you can do it!

 

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As I had mentioned in part 1 of this guide, this is what I did to gain about 16 pounds in pure muscle. I am by no means a super ripped athelete, but I am a strong and healthy looking individual, and this is how I got to be where I am now.

 

There will be a final installment of this guide, relating to the supplement side of gaining weight, but this and the previous part will be enough to get started! So get out there and start making a change!

 

Any questions you may have, feel free to drop a message to support@healthmachine.bog

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