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Rodney Added 28 Pounds Of Lean Muscle By Increasing Intensity And Learning About Nutrition!

Rodney always played sports intensely, but it wasn't until he amped up the intensity in the weight room that he started seeing results! Find out how Rodney added 28 pounds of lean muscle to get the body he always wanted!

Vital Stats

Name: Rodney Gravitter

Email: or

BodySpace: r7gravitter

Rodney Gravitter Rodney Gravitter


130 lbs


158 lbs

Why I Got Started

Nothing new about this story; I was the usual small kid in high school weighing between 130 pounds - 135 pounds. I played sports and always prided myself on working harder than anyone else, no matter what sport it was or no matter what activity I was doing. I took this same edge into lifting weights.

Around the time I was 20, almost 21, I started lifting with a friend at college, and he showed me a few things. I started taking it much more seriously, got a gym membership that summer, and lifted after work. I was making progress but it was not until January 2010 I took it to a whole new level. I increased intensity ten fold in my workouts, started using some supplements, did a lot of research on the Internet and bought a ton of magazines. It's now been close to 2 years and I have put on about 28 pounds of muscle

It's Now Been Close To 2 Years And I Have Put On About 28 Pounds Of Muscle
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It's Now Been Close To 2 Years And I Have Put On About
28 Pounds Of Muscle.

How I Did It

The biggest thing holding me back before was my diet; I just didn't know how important eating properly was and how much effect it can have. I used as a major reference. I could usually find all the answers to my questions there, motivation, and information about supplements.

Most recently I have been doing a 4 day routine, with cardio (walking) on Wednesday and Saturday. I change my routine about every 6 weeks. I have been using HIT type training and have had positive results in both growth and strength.

The Biggest Thing That Was Holding Me Back Before Was My Diet
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The Biggest Thing That Was Holding Me Back Before Was My Diet.


Note: Supplement dosages and schedule listed below in Diet section.


Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre Workout

Meal 5: Post Workout

Meal 6:

Meal 7:


Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Back/Legs/Calves/Forearms/Abs

Day 2: Biceps/Triceps/Shoulders/Abs

Day 3: Cardio/Abs

Day 4: Chest/Back/Legs/Calves/Forearms/Abs

Day 5: Biceps/Triceps/Shoulders/Abs

Day 6: Cardio

  • 40 min Treadmill Incline Walk

Day 7: Back

Suggestions For Others

Don't ever let anyone intimidate you when going to a gym. Sometimes when you are new to lifting it can be hard to go to the gym with all the people around, seeing guys 3 times your size and lifting 10 times your weight. It can be embarrassing or a little scary.

Remember they are people too and were once in your shoes. Chances are they are probably very nice and would be more than willing to give you some tips. So don't be afraid to ask questions. If they are anything like me, they will love answering questions about lifting, diet, supplements or whatever type of questions you may have.

Don't Ever Let Anyone Intimidate You When Going To A Gym
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Don't Ever Let Anyone Intimidate You When Going To A Gym.

If you are having trouble making gains try upping your intensity! Be focused when you are in the gym, I have a routine I follow before I even step foot in the gym, to ensure I am ready to work hard and move some weight. Set a goal for yourself, and record your gains!

Lastly is mindset. I have recently figured out how important your mindset can be. I am so much stronger when I am in the right mindset. Have you ever wondered why some weeks you can't bench press as much as you could last week? Chances are you are not in the right frame of mind. I am not saying this is the only reason, but your mind is a powerful tool that you can use toward your own benefit when it comes to moving heavy weights.

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