Gain 14 Pounds of Muscle in 7 Weeks
The following advice, if followed 100% will result in muscle mass gains of around 14 pounds in about 7 weeks for people who are new to bodybuilding. If you have been training a while, then you could still gain 7 pounds of muscle. However, it should be noted that following the advice 95% will not give nowhere near as good results.
- Consume 20 calories per day for every pound of bodyweight
- Use Allmax Quickmass twice per day
- Consume 1.5g of protein for every pound of bodyweight
- Spread meals and protein out evenly every 2-3 hours throuhout the day (6-8 meal per day is recommended)
- Drink 8-10 glasses of water per day
- Include plenty of fruit and vegetables in your diet
- Never miss one single meal
- For breakfast, blend 1 cup of fine milled oats, 1 scoop of whey protein, 1 banana and a sprinkle of pumpkin seeds and sunflower seeds in 500ml of water and drink. p.s. the fine milled oats don’t need as much chewing as normal oats and can be drank easier.
- Drink a pint of milk with 2 slices of wholemeal toast & peanut butter before bed
- Perform 4 High Intensity Training Sessions per week, using only multiple joint movements such as Squats, Deadlifts, Pullups, Rows and Presses
- Do a part split routine of upper body on Mondays and Thursdays & lower body Tuesdays and Fridays. Concentrate more on chest and shoulders Mondays and more on your back and triceps Thursdays. Similarly, more on your quads Tuesdays and more on your hams and calves Fridays.
- Follow every training session with your Allmax Quickmass shake.
- Training has to be progressively higher intensity, using slow, controlled, smooth reps for full range. Intensity is relative to the individual, but personally for me, a set only begins when I reach failure. Supersets, dropsets and pre-exhaustions are the norm for a typical training session.
- Try and get 12-14 work sets completed in 50 minutes, then get out of the gym! More is less.
- Rest as much as possible the rest of the week
- Don’t drink alcohol
- Sleep 9 hours per night at the same times every night. Nap through the day if you get chance.
- Avoid stressful situations.
Let me know how you get on!
Brian.
June 15th, 2010 at 4:49 PM
[...] World's Strongest Man (2) Macronutrient Calculator « Gain 14 Pounds of Muscle in 7 Weeks [...]