The first step is realizing about your body. Before you go on and read this article, just realize that what doesn't work for me might work well for you, and what works great for me works terribly for you. Lee Priest said that all bodybuilding is, is listening to your body (He said that in theBodybuilding.com interview). If you don't know what works for you, you won't make good gains. Most of this will work for you, so don't get all upset now that I said that. Just try what is on this page and you will know if it works for you.
OK, now that you have heard all of that stuff about knowing about your body, it's time to get down to business. What are your goals in bodybuilding? What do you want to accomplish in a short period of time, and what do you want to accomplish in a long period of time? By knowing what you want to do, how your body will react, and doing the steps right, you should make tremendous gains with the information I am about to give you.
Starting off, ready to make your gains. First way (well, second now that I mentioned the understanding your body thing) to gain is knowing your body type. What body type are you? Well, if you don't know already know what body type you are, you should really check out my article "Grow, Ectomorph, Grow!" In the beginning of that article, I tell you how to find your body type. I am an Ectomorph, so if you find that you are also, I would really recommend reading this article. For all other body types, this would work too, it just might be a little different for you.
Like I said in my last article, "Arms Done Right," Mike Mentzer once said that 1 in 100,000 people have the genetic potential to be a bodybuilder, and that a majority of those people never even make it inside a gym. Do you have the genetic potential to be a bodybuilder? If the information and training strategies in this article don't work for you, then you really don't. Don't be upset, however. I thought I had little genetic potential, but I seemed to gain a little muscle here, and a little muscle there, until I finally realized that I could build my physique to be dominating, slowly but surely. If you have read my last article, "Grow, Ectomorph, Grow!" then you know that I am an Ectomorph, and I have a hard time gaining muscle mass like most Ectomorphs. That doesn't stop me from gaining, however. If I can make gains that make me more muscular, stronger, and in better shape every month, then you definitely can!
Here is a little inspiration to people with no genetic potential to be a great bodybuilder. A genetic nobody, just an average kid, who nobody ever thought would be a bodybuilder, came and won the first Mr. Olympia ever. His name is Larry Scott. The curls he did were called "Scott curls" in his honor, because he used what is known as the "Preacher Bench." Nobody ever thought he would do anything in the sport of bodybuilding, but he kept with it. He had absolutely no genetic potential, but he somehow produced a Mr. Olympia Physique. Another person who had almost no genetic potential for bodybuilding was Frank Zane, who has won just about every bodybuilding contest there is, if not all of them. And the funny thing is, Frank never had any incredible muscle mass, and most of his competitors outweighed him by 50 pounds! He just learned how to improve his physique. He was constantly studying nutrition and scientific ways to lift weights. If that doesn't change your mind about bodybuilding, I don't know what will.
Now, if you have a very hard time putting muscle mass on, you are going to have to try weight gaining. I have tried it and it is helpful. I'll show you what helps me to gain muscle mass.
Weight gain shake
8 oz. Milk (any kind is fine)
3 oz corn oil.
3 oz of water
3-4 scoops of whey protein (vanilla or chocolate flavored)
Flavoring (chocolate syrup or vanilla extract)
Lecithin (if your protein doesn't already have some in it)
Put this in a blender and enjoy! The bad thing about it is, it goes straight to the bottom of your stomach. This drink is similar (almost identical) to the one in Arnold's Encyclopedia. It contains a lot of protein and calories. If you want to get pricey, substitute the corn oil with olive oil, because I have heard that olive oil gets your hormones to get your muscles growing. Just a thought.
If you want to gain weight, increase your caloric intake so that you take in more calories than you burn off (well, duh!). So I suggest:
2500 calories a day (approximately)
Protein: 150- 200 grams
Carbohydrates: 200- 250 grams
Fats: 80 grams
This should help you gain a lot of weight. After you start with this, gradually work your way up by 200 calories a day. The purpose of gaining weight is to eat a lot. If I eat 6 cans of tuna, and that is all I have for the day, I am getting my protein requirements, buy I'm not gaining any weight. I would need to eat a lot, like eggs, meat, cheese, along with tunas, etc. Most dairy products and meat products contain a lot of protein.
Supplements that really work:
I have taken a number of supplements, and I will tell you which are hot, and which ones are not.
Creatine- I haven't gained too much on this alone, but the whole feeling of my muscles changes when I take it. It seems to stimulate them more.
Glutamine- A good amino acid that helps me lose weight, and gain muscle.
Protein Powders- these aren't really supplements, because you can just eat them in normal food, but buying Whey protein is a good way to fill your protein requirements.
Multivitamin/multimineral- these are great for replenishing your vitamin/mineral supply.
Methoxy Factor HP - This is the only other supplement I spent my money on, and it hasn't given me a single gain yet. I was even wondering if it was me who was doing something wrong, because I took it for a month, and nothing happened. Here is a table of it:
|4 pills||4 pills||0 pills||6 pills||0 pills||6 pills||0 pills|
|4 pills||4 pills||0 pills||0 pills||0 pills||4 pills||0 pills|
|0 pills||4 pills||4 pills||4 pills||0 pills||4 pills||0 pills|
|0 pills||4 pills||4 pills||4 pills||4 pills||4 pills||0 pills|
If there is anything wrong with that, please tell me. If I used them wrong, I would like to know, but I got absolutely NO gains from their supplements that are said to "Increase lean muscle tissue by 7%." I'm not saying don't buy this supplement by any means. All I am saying is that it didn't work for me. It may be different for you. Besides, I don't know how long it takes most people to gain muscle. I can usually see a difference in a month or so.
Body Part Training:
OK, it's time for McLane to show you how to pump! I have drawn out my exercise plan in a table, and this will help you gain extreme mass. If you don't like the workout, change it by all means.
*Finish off every workout with Abs and Calves (Or exercise them every night).
My old leg workout looked like this:
Squats- 8-10x 6-8 reps
Leg extensions- 5-8x 8-10 reps
Leg Curls- 6-10x 10-15 reps
Hack Squats or Leg Press- 5x 6-8 reps
I stopped working so hard on them because I can gain mass on them more easily than any other bodypart. They are by far my best bodypart, so I didn't train as much.
Squat- 6x 6-8 reps
Leg Extensions- 4x 8-10 reps
Leg Curls- 5x 10-12 reps
Flat Bench Press- 5x 6 or 7 reps
Incline Dumbbell Press- 3x 6-8 reps
Flat Flyes- 3x 8-10 reps
Pullovers- 3x 10-12 reps
Wide Grip Chins- 50 Chins
Wide Grip Pulldowns- 4x 6-8 reps
Barbell Rows- 5x 6-8 reps
*Cable Rows- 3x 8-10 reps
Dead Lifts- 3x 4-6 reps
* If desired (If Back is lagging behind other bodyparts).
Biceps Triceps Forearms
*Barbell Curls- 4x 6 reps
Lying Triceps Presses- 5x 6 reps
Wrist DB Curls- 3x 8-10 reps
Concentration Curls- 3x 6 reps
Lying Triceps Ext.- 4x 8-10 reps
Reverse BB Curls- 3x 8-10 reps
*Pushdowns- 3x 8-10 reps
*Every other workout do Barbell Curls w/ Preacher Bench
*If a cable is unavailable, do Kickbacks.
Military Press- 4x 6 reps
BB Shrugs- 3x 8-10 reps
BH Neck Presses- 4x 6 reps
Upright Rows- 3x 6-8 reps
Side Lateral Raises- 3x 10-12 reps
Bent Over Laterals- 3x 8-10 reps
Leg RaisesLying Leg Tucks 3x 20-30 reps
Crunches, Reverse Crunches, Side Bends
*Giant Set all of the above
Standing Calf Raises- 3x 8-10 reps
1 Leg Calf raises (Weighted)- 3x 6-8 reps
Seated Calf Raises- 4x 6-8 reps
*Note that I have a very hard time gaining mass on my calves, so I train them as much as possible, with few reps.
Again, don't send me hate mail because you don't like my workouts. Try this and see how it works for you. This is the McLane way to gain. Stay fresh on BB.com for my next article, either Back done right or The McLane way to lose (Weight!).