These two weight training routines are designed to build muscle mass, particularly in harder gainers. Whether you want to gain size and strength for a sport such as football, or whether you simply want to gain weight, they are tried and trusted
Most weight training programs incorporate far too many exercises to develop significant size. While there are a lucky, genetically fortunate few who can train as they please, most individuals wanting to gain weight find it a struggle. If you are one these people remember "less is more". Fewer exercises, not just fewer repetitions is key to your success...
Needless to say you are probably well aware of the importance of nutrition. Assuming you are consuming adequate calories, in the right combination of protein, carbohydrates and fats, and assuming you having the timing of your meals right, then the two weight training routines below will be highly effective.
Follow this weight training program for 6-8 weeks and then schedule in a lower intensity or rest week.
Sets per exercise: 5
Reps per set: 5
Rest interval: 2-3 minutes between sets and exercises
Reps per set: 5
Rest interval: 2-3 minutes between sets and exercises
Session 1 (Mon) - Chest, Shoulders, Triceps
- Flat barbell bench presses
- Seated dumbbell shoulder presses
- Weighted dips or narrow grip bench presses
- Flat barbell bench presses
- Seated dumbbell shoulder presses
- Weighted dips or narrow grip bench presses
Session 2 (Wed) - Legs, calves, Abs
- Squats or 45 degree leg presses
- Deadlifts
- Standing toes raises/calf presses
- Squats or 45 degree leg presses
- Deadlifts
- Standing toes raises/calf presses
Session 3 (Thu) - Back, Traps, Biceps
- Power cleans or hang cleans
- Weighted wide grip chins or lat pull downs
- Barbell curls- Abs such as weighted crunches
- Power cleans or hang cleans
- Weighted wide grip chins or lat pull downs
- Barbell curls- Abs such as weighted crunches
Avoid training on consecutive days if possible... although both these weight training routines are set up so that you can perform back-to-back sessions from time to time.
You should select a weight that allows you to perform all 5 sets with 5 repetitions. The last two sets are the work sets and if you can only manage less than 4 reps in either of the two last sets, reduce the weight. Progress by increasing the weight
by the smallest amount available (usually, 2.5lbs or 5kg) as soon as you complete all 5 sets at 5 reps.
Weight Training Routine #2
Follow this weight training program for 6-8 weeks and then schedule in a lower intensity or rest week.
Sets per exercise: 4
Reps per set: 6
Rest interval: 2-3 minutes between sets and exercises
Reps per set: 6
Rest interval: 2-3 minutes between sets and exercises
Session 1
- Squats or 45 degree leg presses
- Flat barbell bench presses
- Bent over barbell rows or single arm dumbbell rows
- Barbell curls
- Abs such as weighted crunches
- Squats or 45 degree leg presses
- Flat barbell bench presses
- Bent over barbell rows or single arm dumbbell rows
- Barbell curls
- Abs such as weighted crunches
Session 2
- Seated dumbbell shoulder presses or military presses
- Deadlifts or power cleans
- Weighted Dips
- Weighted wide grip chins or lat pull downs
- Seated dumbbell shoulder presses or military presses
- Deadlifts or power cleans
- Weighted Dips
- Weighted wide grip chins or lat pull downs
There are only two sessions in this weight training routine. Simply alternate the sessions every 2-3 days. This routine is flexible for those people who can't always stick to set days. It also caters for the fact that sometimes it takes you longer to recover after a session than usual.
Some isolation weight training routines such as the first routine above are simply too stressful for some people. Even if you don't feel physically tired or sore, if you're a typical hard gainer there is a chance your muscles take longer to recover and adapt to a strength session. This total body routine is less demanding on muscle groups and you may well adapt more favorably to this approach. The key is to test both weight training routines fully.
Again, when you can perform 4 sets of 6 repetitions increase the eight by the smallest amount. The last two sets are the work sets. If don't achieve at least 4-5 reps in either of these sets, reduce the weight.