Packing on Pounds of Muscle

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Question: I am starting to workout and I was told that I can’t gain more than 10 pounds a year. I would really like to gain 20 to 25 pounds. I am 17 years old. Is that possible?
Answer: Not only is it possible it is highly likely with consistent training, food, water and rest.
We had a 17 year old begin training with us last August weighing 168 pounds. He was muscular, athletic and driven to succeed. He left for college a couple of weeks ago at 198 pounds. Same percentage bodyfat, just a larger version of himself. He learned how to correctly perform the major lifts and combine body parts for efficient training. His squats increased from 95 pounds for 6 to 8 reps to 350 pounds for 6 reps. His bench press jumped 75 pounds and he can deadlift 405 pounds. He is just one of many success stories when all aspects of training are applied consistently.
Using a four day split every body part is trained over the course of four days.
Day 1 you work chest, biceps and abdominals.
Day 2 is World Class back along with traps, and calves thrown in for good measure.
Day 3 you’ll train shoulders, triceps and abs again.
Day 4 it’s total leg so you hit quads, hams, and calves again.
The rotating body part system is mixed with a combination of heavy training and volume training. The heavy workouts build dense muscle mass and strength while the volume workouts engorge the working muscles with high amounts of blood. This tends to encourage the expansion of the capillary networks and improve the oxygen exchange in the muscle cells. This, in turn, decreases the time a muscle needs to recover in both types of training. Cardio a couple of days a week is a good idea as well to balance your training routine. A well trained oxygen exchange system helps out muscle recovery with both volume training and on the heavy days.
The gym is the fun part. The rest of the story is more mundane because you have to eat nutritionally packed meals which build muscle. It doesn’t mean just eat protein. While protein is a necessity, you need an ample supply of nutritionally sound carbohydrates from vegetables, fruits, dairy and whole grain sources. Notice that does not include junk food and empty calorie carbs and soft drinks. Your body also needs healthy fats from eggs, fish, lean meats and nuts. You’ll need to drink water, lots of it. Make it your primary source of hydration. All the training, food and water doesn’t complete the growth cycle without sleep. Get 8 hours a night. Set the DVR to record those shows you just have to watch for another time so you can go to bed. Get off of the phone, the texts and Facebook. Growth and repair occurs during sleep. Put these principals in practice and pack on those 25 pounds.
God bless and keep training,
Daryl
If I were able to build a young man who was extremely athletic, handsome, smart, easy going, always with a genuine smile and just simply a joy to be around I would have ended up with Harry Cohen. Harry trained here with the guys from Williams football. The guys as a group remind me of the boys in the movie “Sandlot.” What a great bunch of guys who always make my day better. Harry would come in smiling quietly and get to work. I can tell you they worked hard, challenging each other,pushing each other. As hard as they all worked, they always filled the gym with laughter about the day at school or football or some funny thing one of them had done. Harry in the thick of it all. Harry who was so gifted and so quietly humble. I miss him and am so honored to have been a part of his life that was way too short. I am crushed by our loss, yet consoled that he is with our Heavenly Father. I love him and my prayers are with his family.

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