A little about me, i mid 20's, love the gym, have had many years experience talking with and interacting with body builders, fitness instructors etc, also a diet and nutrition course that i had taken back in uni.
Anyway, my point here is this is my way, what worked for me, how i did my own get bigger in 6-8 weeks, and yes, if you think about it, it obviously will work with the correct methods. I ate right, trained right, slept/rested right, and let nothing tempt me for in all honesty about 8 weeks solid. My time was for the gym, so i could develop my body to a stage that i was happy with, weight wise and definition.
I am going to share with you a small plan that helped me, and it was made from experiences, and conversations and trial and error, that i can now say that my 'how to get big quick' plan works!
Remember this is only for 6-8 weeks, if you carry this on and add more protein, carbs, and weights, you can get as big as you want!
Wanna be big eh? Muscle pumping 'endorphed' releasing gym sessions are the way forward.....
A lot of us feel we need to be in good physical shape, being muscular, and toned, having a defined body.
What does it give us? Confidence, and a feel of hard work payed off in the gym!
What else does it give us? A strong, core human body!
Ok so we can all go to the gym and do the regular muscle work outs, but the key here is dieting, and eating the correct foods, at the right time so your body regulates its intakes and consumes in the most efficient way giving all the muscles the ability to expand. I'll show you what worked best for me and how i managed to put on 1.4stone in under 8 weeks of determined gym training and strict dieting.
Simple proven routine to build efficient muscle mass quick! 6-8 week program
- make sure you have a daily diet sheet set and consume the right foods
- a routine gym workout 4-5 days minimum targeting all core muscle groups
- it is very important to give your body rest, make sure you have good sleep and 2-3 days rest
Now for 'Daily Diet Sheets' try to have in the first week your normal 3 meals per day and add 2 glasses of protein shake into your intake. In the second week increase your meal and have 4, but make them slightly smaller and spread them through out the day. 3rd week 5- 6 meals with 2-3 protein shakes per day added as extra protein for helping muscles build that you have torn during the gym session :)
Now carry this on 6 decent, carbs, protein and vitamin meals per day spread out through the course of the day, with your protein shakes and gym regime, and after 6-8 weeks from day one, you will be very happy with the results. (providing you stick to it! and no slacking in the eating or workout departments!)
The foods you consume heavily depend on what your body will look like at the end of the 6-8 week stage.
- Clean carbs, potatoes, pasta (brown preferred), brown rice, green beans, vegs, fruits, brown bread
- Decent protein, red meat, fish, chicken (try not to eat processed meat), shakes, whey
- Decent fat, milk, peanuts.
Do not go and start eating cakes, chocolate bars, donuts and other tempting foods (if you have a sweet tooth like me) as this will ruin your diet and throw you off the objective of becoming and having a muscular defined body to reckon with.
Now the food is sorted and you have devised your eating plan, the gym plan kicks into play.
3 key core muscle building exercises i have found to help me build strength quick,
- squats
- deadlifts
- bench press
I mix squats in with my leg workouts, deadlifts in with my back workouts, and bench with the chest.
Gym sessions are 5 days a week working on 5 muscle groups, key to expanding your body and muscle mass. ALWAYS STRETCH BEFORE ANY GYM WORKOUT! WARM UP SESSIONS!
- Monday Chest, flat and incline or/decline bench press, dumbell flies, cross cables to stretch at the end, after chest i always add 3 bicep exercises, curls, hammer, bar crunches.
- Tuesday Back, lateral pull-downs, back pull row, and deadlifts, dumbell side lifts to finish, then i add 3 tricep exercises, cable pull downs, dips, dumbells, and bar triceps.
- Wednesday (Break, very important that you give your body a rest).
- Thursday Shoulders, arnold press dumbells, shoulder press, side front raises, latt raises, front pull up bar.
- Friday Legs, squats, calfs, leg press, thigh machines.
- Saturday Rest
- Sunday i personally use as a cardio day to get me ready for the week ahead in the gym, by cardio day, i would most likely do half hour on the bag, and half hours run, so a max of 1 hour, make sure i'm exhausted and satisfied, and chill the rest of the day preparing food for the week ahead, and much sleep and rest for the body!
So that sums up what i kind of did, and when i started out i was 10.7 stone, and after about the 8th week, i was up to about 12.1 stone, and in good shape. Love handles had gone, i was at the stage where i could decide whether or not i wanted to get bigger, or maintain the body i had built already.
Personally, i hated deadlifts and squats to begin with, but after a few weeks, i noticed so much difference in my posture and core strength, i would definitely recommend these exercises to anyone as a must for building core strength.
Now a days i am a frequent gym user and love it! I am still at my current weight of now 12.4st, and with my body fat index under 13% i should rip up in the next few months and stay around this weight.
Would love to hear of what other routines personally worked for you??
