How To Do It: Complete all the sets for one exercise before moving on to the next.Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.If you haven't, consider adding more calories to your diet.
You should've also gained three or more pounds of body weight. You should have added 15-20 pounds to the squat and deadlift and 10-15 pounds to the bench press. Every week, strive to improve by adding more weight or more reps.Īs your strength goes up, muscle size will always follow. This program's main focus is to increase strength, so "record all your numbers," Bruno says. Eat! Do them at the same time do them all the time.
Take in starchy carbs like potatoes, rice, and oats and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. So if you weigh 180 pounds, eat 180 grams. Eat A LotĪim for a gram of protein per pound of your body weight every day. Making these part of your routine enhances recovery. In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. "A nap every day in addition is even better if you can get it," Bruno adds. Getting eight hours of sleep per night is crucial for growth-hormone release. If you're the type who's used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow. The workouts here have only four moves per session, but they'll be anything but easy. You can stimulate muscle growth with very few exercises as long as they're done with heavy weight and they activate as many muscle fibers as possible. These workouts provided by Ben Bruno, a strength coach in North Andover, MA, will send you on your way. You can gain muscle if you eat more and recover better, and we'll bet anything it's the lack of those two things that holds you back. Saying you're a "hard-gainer" is a cop-out.
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