August 14, 2005
building muscle, gaining weight
I was asked about how to gain weight; good muscle weight, which really translates into building a bigger chest, biceps, and shoulders.
The only way to do that is by lifting weights at least 3 days a week on a pyramid or periodization schedule. Basically, it's:
- bench press (regular and incline)
- lat pull downs
- bicep curls
- shoulder work with dumbbells
The simple pyramid is 4 sets of each e.g. 10 reps, 8 reps, 6 reps and 4 reps going up in weight each time. Do the same thing three days a week. Here's the site that's a pretty good resource for all this stuff:
The downside is that once you gain muscle weight it's hard to get rid of it which I wish I could do now. Muscle weight in the upper body not so good for triathlons.
Posted by rebron at August 14, 2005 09:50 PM
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