What about healthy weight gain? (Part 2 Training For Size)

So by now you should have organised your nutritional plan and have worked out how many extra calories you are going to need each day in order to gain some weight.
Now we need to make sure that extra weight is to be converted straight to solid muscle mass.
If you are a beginner to resistance training or have done no structured exercise for more than 3 months, you need to start with a basic building phase.


With the following plan you will build a good strong base, try to think of it in the same way as building a house, you need a good solid foundation on which to form a solid perfect asymetrical structure, this is what you are now putting in place. This will prepare your body for the next phase of building.

Endurance Training  (Follow for 12 Wks) 

• 12-15 repetitions

• 3 sets per exercise

• Rest between sets = 60 secs 

• train 3 x times per week         

• Train whole body

Now you are ready for some serious bodybuilding

Hypertrophy Training  (Follow for 12 Wks)

• 6-12 repetitions

• 4-6 sets per exercise

• rest between sets = 1-2mins

• train 2-3 x times per week      

• Split routine  chest/back   shoulders/bi's/tri's   quads/hams/calves

The next phase is strength training but if you are happy with the results of your Hypertrophy Phase you can always follow this programme for longer if you wish, just remember that it is good to confuse your muscles by changing your programme after a period of time to avoid what is known as a plateau. You may see your gains start to slow down in which case the strength training phase will kick start your body to cope with more stress.

Strength Training (Follow for 12 Wks)

• 1-5 repetitions

• 2-6 sets per exercise

• rest between sets = 3-5 mins

• train 2 x times per week

• All over circuit

Good Luck

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