Tips for growing bigger guns

Hi there!
My favorite body part to work out is my arms. It's the easiest to get bigger and I always get a huge pump after weight training my arms. It's also the body part that people compliment me on.

Through my years of weight training I've gathered a few tips to achieve better results from arm workouts.

Here are a few:
* I use drop sets and super sets for higher intensity.

* Use your time whilst performing the reps(squeeze your muscle at the top and try to lower
the weight slowly).

* I usually train my arms alone to concentrate all my energy on my arms only.

* I change my weight training routine at least every 6 weeks.

* Hit the muscle from all angles(narrow and wide grip curls for biceps and push downs for tri's)

* I go heavy on barbell curls for 5-8 reps to grow muscle and lighter with concentration curls
for 10-15 reps.

These tips work for me, but it won't necessarily work for other people.
I always listen to what other guys at the gym say work for them and then decide if I'll try it out for myself. This way I've picked up some good advice over the years.

Here is a website that I found very interesting.

Have a good one!

To ensure making progress in the gym.

Do you sometimes feel like you're not making any progress performing weight training in the gym. You feel like you're giving it all but don't see any difference in your physique?

Here are some tips on getting back on track:

* Try using the big compound exercises like squats, leg press, dead lifts, chin ups, rows, etc.

* These exercises promote the release of Growth Hormone.

* When you use these exercises, don't go light if you want to grow muscle.

* Ensure you perform each exercise correctly to prevent injuries.

* Don't pile on the weights to quickly, but increase the weight progressively, workout after
workout.
* Ensure you put as much effort and form into each exercise as possible-if you do weight training
half-heatedly, rather stay home and watch TV.
* It helps to use a training partner. Preferably somebody on the same level as you. He can
motivate you and boost training intensity.

Shoulder training

My weight training program for shoulders are as follows:

* Standing overhead barbell press - 5 sets 8 reps. Do set to failure, rest 15 seconds. Do again til failure.
* Upright row - same as above.

* Dumbbell side raise - same as above.

* Dumbbell front raise - 5 sets 8 reps(forced reps)

* Barbell shrugs - 5 sets 10 reps. Do set to failure, rest 15 seconds. Do again til failure.

* Dumbbell shrugs - same as above.

I do a little cardio twice a week. Today I used the treadmill for 20 minutes. It's scientifically proven that cardio after weight training is more effective that doing cardio before weight training.

My leg workout

I spent one and a half hours in the gym today. Not bad for a Friday afternoon, especially for a leg workout!

Leg training is most definitely my least favorite workout of all. In fact I used to hate it, but after noticing one of the guys at a gym in Pretoria where I used to go to who had a very muscular upper body, but very skinny legs. I realised that it's very important to ensure that I never under train my legs. Since then I started to put more effort in leg training.

The most effective leg exercise for me is squats. I change my training program every six weeks, but 90% of the time you'll find squats in it. At the moment my workout consist of: Barbell squats, leg press, leg extensions and leg curls. Five sets for all of them. I do eight reps reaching failure at the last one, then I rest for fifteen seconds and do until failure again. After that I do standing and seated calf raise. The same sets and reps as above. I found this program in the Muscle&Fitness and it's really good. It is for two weeks only because of the high intensity of the workout.

My tips on nutrition for hard gainers

Since I'm a hard gainer I know how frustrating it can be to eat like a machine only to find that I'm not gaining any weight. So here are some tips on gaining muscle mass:

* Try to eat at least six meals a day(snacks and protein shakes counts as well)

* Try to space these meals about three hours apart.

* The goal is to eat enough to gain muscle and not to burn it.

* If you weigh about 180 pounds you must get at least 3600 calories per day.

* This should consist of at least 1-1.5 grams of protein per pound of body weight per day.

* At least 2 grams of carbs and about 0.6 grams of dietary fat(I'm talking about mono-
unsaturated fat and omega-3 fats, not those on greasy steak you ate last Saturday!)
* Protein is by far the most important of the three because it's vital for muscle growth.

* Carbs is the nutrient that gives you the energy to sustain your workout.

* The fat is for maintaining testosterone levels(hormone essential for muscle growth)

* If you use Whey protein, take it directly after weight training to kick start muscle growth.

* Remember to drink enough water during the day, it promotes the release of stored fat and maximizes metabolic effect.
* Always eat breakfast - you must feed early for muscle building later in the day.

Let me tell you a little about the gym that I go to. The place's name is Paul's Body shop(the founder's name was Paul). It's been around since 1991 and has about 300 members. Not a very big gym but it has everything you need for weight training and you don't have to stand in ques to use the treadmill or anything.



The logo of the gym has a warthog in it, apparently because when it was still being built there was a half-tame warthog always hanging around in the building! I'm not lying. This is Africa after all!

I just came back from weight training. Today I trained chest and triceps. Most of the time I start the weeks weight training with a chest workout and usually I begin with flat bench barbell press. I find that it's the most effective exercise for developing the entire pectoral muscle. I'm doing five sets of eight reps trying to go as heavy as possible to reach failure at the eighth rep. Then I rest fifteen seconds and go until failure again. I found this program in the Muscle & Fitness a while ago and it's the best program I've used in a long, long time.

Next time I'll put the whole program in the post to show you.

Have a good one!

Weekend weight training

Usually I'm very dedicated when it it comes to weight training. I lift weights at least four times during weekdays, but when it comes to weekends I find excuses not to go(even though my gym is three minutes from my home)

But I was so motivated after writing my first blog entry that I went for a workout that rates as one of the best ever! I love it when I walk out of the gym all pumped up feeling the burn in all the appropriate muscles.

Today I trained back and biceps. My programs usually focus in one muscle group per day, but I change my routine every six weeks to prevent my muscles becoming familiar with the routine-I try to keep them on their toes! I like to do about twenty sets of different exercises e.g four sets of five types of exercises when training a major muscle group like back or legs. Today I did sixteen sets for back and twelve for biceps. Doesn't sound that great huh? The difference is that I do drop sets for each set( I do until failure then I drop some of the weight and do until failure again) So I basically double the workout.

I find that doing drop sets and other types like super sets, tri-sets and giant sets works better for getting my scrawny ass bigger.

It is very important to get some protein into your system directly after weight training to help with muscle growth, so I take two scoops(40g) whey protein with water or milk. I've recently started taking a fast digesting carb like an energy drink with the protein shake and I'm not sure if I'm hallucinating, but it seem to work for me.

Later!

Weight training for hard gainers

Hi there!

My name is Gustav and I love working out at the gym. I've been doing weight training for nearly a decade and have always had difficulty in gaining muscle mass. So I thought it would be a great idea to start a blog about weight training for guys that struggle to see results from weight training (a.k.a hardgainers).

It's so unfair that some guys only have to look at a barbell to gain weight while guys like me have to gym like a freak just to add half an inch around my biceps, and don't you just hate it when friends and family ask you if you're still going to the gym!?

Okay, enough bitching! Hopefully I can help my fellow hardgainers with tips to see results faster. And vica versa.

Next time i'll share with you some ideas on how to gain weight with weight training.