Weight Gain and Muscle Development

Here I stand, staring in the mirror. 33 yrs. old, 5' 10" and weighing a whopping 158 lbs. This is the day i decided i was tired of wishing i had a muscular, fit body and started to do something about it.

Fortunately, for me, the company i work for had just built a new fitness facility on our complex. So all i had to do was join and POW..... i would have the body i always hoped for. Well, it didnt work quite like that. I came to the realization that this was going to take alot of time and effort on my part. But where to start?

The first 6 months, i worked basically on what i thought would work. It wasnt until I made friends with the guys that had been doing this for years, that i started making progress. As it turns out, not only what i was doing in the gym needed tweaking, but my food, drink and sleep needed attention. The right combination makes a huge difference on your work outs and muscle growth.

For starters, there are a few things i needed to buy. The first being a good protein shake, the second being a good creatine, the third being an energy supplement and the last being a post work-out drink. Keep in mind, what works for some does'nt work for everyone. But these work for me and most of the guys I work out with.

Lets start with the protein shake. I'm the type of person that if it doesn't taste good, I won't drink it. This worked out well for my friends. Because the more i experimented, the more free stuff they received. What i finally decided on, not only worked well, but tasted great, was Musclemilk. The chocolate was incredible and didn't cause the bloating that a lot of protein drinks cause.

Next we'll go to the creatine. Once again, talking to the guys in the gym, i decided to try Cell Tech. This was a great supplement, but it was lacking the taste i desired. My friends made out once again, these guys will drink anything. Especially when they don't have to pay for it. After a few more trials, I landed on the BSN brand, Cell Mass. This proved to be the one for me. Not only did it have the taste, but i seen my strength start to improve in as little as a week.

Now, for most of us who have to get up early and go to work. Having the right amount of energy to not only go to the gym, but get a real good work-out is difficult. This is where the energy supplement comes in. N O Xplode, made by BSN, gives me not only the energy i need, but the mental focus needed to put in a quality work out.

The last thing i needed was something to drink after my work-out. Some say to drink your creatine afterwards, but i prefer to drink it before. So after a lot of research, i found a product made by Muscletech called Anator p70. This was the last thing needed to finish my supplement arsenal.

Monday : Chest work out

After a long day at work, it's off to the gym. About an hour ago i consumed my creatine followed a half hour later by my NOXplode. Giving both time to absorb in my system. This, by the way, is an every day thing before i work out.

So after stretching for a few minutes, it's time to hit the flat bench. Starting off with a light weight, i like to do about 10 reps. just to get the blood flowing. Sometimes 2 warm up sets are needed. When i started working out i couldn't lift very much at all. So don't worry about not being able to lift a lot, no one is watching. They are just glad to see you start some where and most of the people will help you if you need it.

I like to do 4 sets of ten. With each set heavier than the last. So for me now, i start warming up at 135lbs. This is followed by a set of 225, then 245, then 265. The last set i will drop back to 225 and just try to push out as many reps as i can get. This may be heavy for some and seem really light to others. But its where I'm currently at. My goal by the end of the year is to bench 300lbs. at least once. So set a goal and don't stop until you reach it. My last years goal was 225lbs. Now i basically use that as a warm up.

Now that the flat bench has taken it's toll on me, it's time to hit the incline bench. Starting out about 185lbs. and going up from there. Having spent a lot of energy on the flat bench, the reps here usually top out at 8. But i keep pushing myself a little more each week.

Third set is cable flies or sometimes i will use dumbbells and a flat bench. Depending on how i feel. Its always good to change things up. Keeps the muscles confused and promotes growth. So i am told.

For my last set i like to use the decline bench. Working the lower pecs. Again 4 sets of 10. Some days, when my work out partner actually shows up, we will put on 150lbs and try to do sets of 20 reps. After about 15, my arms start to feel like noodles. So i only do this with a spotter, cause i never know when their going to give out. On a side note, anytime you are working out, it's a good idea to have a spotter.

Any of the exercises i do can be found on the Internet. And I'm not a trainer, these are just the things i have learned over the last couple of years.

Tuesday: Back Day

After a fair amount of stretching. I like to start off by doing a set of wide grip pull ups followed by a set of close grip. These are done with my palms facing each other. Now that the blood is flowing it's off to the cable machine where i will start with 4 sets of seated cable rows. I'm not sure on the exact terminology, but i am seated, keeping my back as straight as possible and pulling towards my mid section.

For the second set i like to use our Hammer Strength machine. This one in particular is designed solely for strengthening the back muscles. Using both your arms at the same time or individually. Always trying to switch it up.

For the third set I use a flat bench and a set of dumbbells doing one arm rows. With my left hand and knee firmly on the bench, i work with my right arm for 10 and then switch to my left for another 10.

The fourth and last set I head back to the cable machine and do 4 sets with the Lat pull down bar. Seated with a wide bar pulling straight down.

Back day is usually one of the quicker work outs i do. This leaves time to work on abs. Everyone wants the elusive 6 pack, my looks more like a 4 pack right now. So it's off to the incline bench to do sit ups and crunches, followed by a couple sets of leg lifts. Both straight and bent legs.

Wednesday Shoulder Day

By far one of my favorite work outs. Let's face it, who doesn't want strong shoulders and traps that start that reach your ears. Once again, I start my routine with a good stretch to get warmed up.

Now it's time to hit the Hammer Strength machine. This one is designed for the shoulder press, but a bench and dumbbells work great also. Starting at moderate weight, I tend to do a warm up set. This doesn't count as one of my 4 sets. The first set usually starts off at 100lbs. This particular machine uses two stacks of weights, each one totalling 150lbs. My second set jumps to 120lbs with the fourth set using the whole stack. Trust me, it took a couple of years before i could do this.

Next we move on to doing upright rows on the cable machine. Basically consists of using a E.Z. curl bar and pulling it straight up to your chin. The cable machine I use actually has pictures of each exercise mounted right on it. This way I get a visual to make sure I'm doing them correctly.

The third set is my favorite, Shrugs. This will build those traps we were talking about earlier. I prefer to use the Smith machine for this exercise. The bar is counter weighted and the linear motion makes for a smooth travel of the bar. I have also had good luck with just placing a dumbbells in each hand. Keeping my arms straight and using just the shoulders to pull up.

The fourth set is done by setting backwards on our pec-dec machine. Adjusting the handles so I'm working the rear of my shoulders. I always try to work all three heads of the shoulder muscles.

Thursday Arm Day

Friday Leg Day