So yesterday, my son’s friend (my boy is 16, his friend is 18) comes over after school yesterday. His buddy is skinny as a rail…I mean, I think I was born bigger than this poor kid…and is looking for advice on how to pack on some muscle.
So naturally, he came to talk to the expert.
*puffs chest out* LOL
Anyway, I spent a couple hours going over some of the basics on what he’d need to do to put a bunch of muscle on. Of course the first thing we talked about was diet, and since the poor guy was so skinny, I told him all about drinking a gallon of whole milk per day.
He looked less than enthused about that.
Then I got into my favorite stuff – the kinda characteristics your workout has to have (volume, heavy weight, overall tonnage, density, etc) in order to build muscle. I then outlined a real simple – yet *highly* effective – program for him to start using.
After he left, it totally dawned on me that the basic sets and reps structure I was telling this kid to use was just a simplified version of exactly what’s used in Phase 3 of “Body Armor – The 2nd Chapter”.
(Which is gonna be available this Tuesday, by the way…)
It’s pretty simple really – you lift heavy with a certain sets/reps goal in mind. You keep that up until you can’t anymore, and then keep doing sets until you get all your reps. The next workout, you try to improve.
So for instance, in the case of talking to this kid yesterday, I told him I wanted him to do 5 sets of 10 reps for 50 total reps on an exercise. BUT, I wanted him to use a fairly heavy weight, and he likely wouldn’t get all 5 sets of 10 reps – and that was fine.
When he could no longer get 10 reps, do sets of whatever reps he could get (as long as he’s using good form) and keep going until he got 50 total reps.
So sets 1 and 2 might be for 10 reps. Set 3 might only be for 8. Set 4 for 7. Set 5 maybe only 6. At this point, he’s done 5 sets, but only 41 total reps (10+10+8+7+6). So he would keep up with sets of however many reps he could get until he got 50 total.
The next workout, the goal is to use the same weight, start out with sets of 10 again, and get all 50 reps in fewer sets total.
And he would keep repeating this until he were to get all 50 reps in 5 sets of 10 reps. At that point, it’s time to increase the weight.
This kind of training is a huge part of Phase 3 of “Body Armor – The 2nd Chapter”, and will put muscle on you like nobody’s business.
Got a really cool announcement I wanna tell y’all about, but I think I’m gonna wait until tomorrow to drop it on you…it being Friday and all. (I like to end the week on a good note.
So be sure to check back to tomorrow’s blog post…
Train Hard, Rest Hard, Play Hard-
Matt “Wiggy” Wiggins