by Michael Brymer
I notice that a lot of people tend to go to the gym three times a week and whilst there attempt to work every body part or just the parts that they feel are visually exciting.
I see hard gainers like myself who have concentrated on their upper bodies and not their legs. They tend to look like blobs on stilts.
The people who train three times a week and train all body parts seem to have small gains because of insufficient intensity and lack of recuperation time.
The split system of bodybuilding will give you bigger muscles faster and get you in and out of the gym within the recommended hour.
An example of the split system bodybuilding training method for those who attend the gym only three days a week may be:
Monday Back (upper body workout)
Wednesday Legs (lower body workout)
Friday Chest (upper body workout)
with minor body parts worked after the major three: Back、Legs and Chest.
For fast gains stay away from machines as much is as possible.
Remember, the harder something is for you to do is, the more likely you should be doing it.
Quality of exercise form and not quantity of weight is important. Go for the pump first. This means that you want to pump as much blood into the muscle as you can, after doing this you will be able to increase the weight of the dumbbells etc.
Professional bodybuilders pyramid up in weights doing between 20 to eight repartitions per set. What this means is they will start out with a relatively light weight and do the 20 repartitions and decrease the reparations as the amount of weight of the dumbbell etc increases.
Pyramiding up in sets gives your body time to get the required blood and oxygen to the muscles being worked, and that is why you need to do three, four or five sets per muscle.
Working out at the gym is one third of what you have to do to get big muscles. The next one third and perhaps the most important is nutrition. Without the correct nutrition you will be wasting time and money at the going to a gym.
Muscles have to be fed when they are hungry, before during and after each workout. You will need to take one gram of protein for every pound of body weight on the days you train and one gram of protein for every kilogram of body weight on the days you do not workout. If you do not do this you will not see more muscle but you will see less muscle.
For hard gainers I suggest a shake containing oatmeal, protein and non-fat milk (skim milk) or water. Drink this between normal meals. For those wishing to loose weight you could use this shake as a meal replacement. I suggest vanilla protein as it does not overcome the flavor of the oats. You simply shake and drink, it that easy! Read on: