Solve Your Underweight Problem This Weight Gain Workout Routine!
by Kiwi Guy

After seeing so many problem underweight people searching for
weight gains, I decided to put finger to key board and write this
article. The funny thing is its so basic and straight forward, yet
IT WORKS!

The plan is easy:
1 - write down the weights you currently use in the big exercises
for reps. ( As a little side issue ask yourself what weights were
you using 3 months ago? Starting to get the picture!)

2 - Ask yourself what weights you would have to be using to
notice an improvement in your physique. However be
realistic. Sure we all know that benching 200 pounds more
would make one heck of an improvement, but could you really
increase it by that much!?!?!? Maybe you could but if your
natural it would take at least 2 years and even then thats
very exceptional. The secret is to set realistic short term
goals. A good period of time is 12 weeks.

Work out only 3 times a week, i.e. Mon, Wed, Fri. You get
plenty of rest this way. Remember you GROW when you
REST.

Limit the exercises you do to ONLY the MAIN exercises.
You cant add 50 pounds to exercises like concentration
curls, laterals etc. Also limit the amount of work you do
for each exercise. Three to five sets TOTAL is, despite
the many who will disagree, enough. It could even
be TOO much. Tell me you people who disagree, how
much have you improved on your exercise weights
lately?

My Weight Gain Workout was as follows:

Monday
Bench Press 3 heavy 2 lighter sets
Milartary presses 2 heavy sets 1 pumping set
Dumbell Tricep two hand extensions 1 heavy and 1 light set

Wednesday
Bent over barbell row 4 medium to heavy sets 6 - 8 reps per set
Barbell curls 3 sets about 5 reps per set only

Friday
Squats - For these I lowered the reps to about 5 for 5 sets.
Stiff legged dead lift 3 sets (these were dropped at about week
8 of the cycle as squats took it all out of me)

And thats the routine. Some small points: I used a reverse
pyramid that Lee Labrada used, i.e. slowly increase the
weights to warm up, but keep the reps moderate so as not
to wear you out - its only the warm up remember! Then use
the max weight for 6 - 8 reps for one set. Decrease the
weight each set to keep the reps at around that range. This
is the safest most productive way to do sets I reckon.

Did I make progress? Yes I did. I only used protein powder
and I increased my repetitions in EVERY SINGLE set for
EVERY workout for 12 CONSECUTIVE weeks.

You'll also need to eat heaps, the training makes you do it.
I properly gained because for the first time I decided to
make a commitment and stuck to it. The routine is good
because its only 3 days a week, for about 1 hour so you
still have a life.

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Static Contraction Training

Static Contraction is done by holding a weight in a fixed position,
usually fully contracted, for an extended period of time. They are
typically done for 1 or 2 reps only and the weight should be held
for 15-25 seconds although the actual optimal time is still up for
debate.

Static Contraction is easier to do on certain exercises and more
difficult on others. For example, flies, leg extentions, and side
raises are great exercises to use statics on, but deadlifts or
squats would be more difficult. On the compund exercises you
would have to use substantially more weight than you use for
regular reps. Statics also work great on pulldowns.

There are a few ways I use them. First, you can do a set to
positive failure and once you cannot complete any more,
have someone help you get the weight to a fully contracted
position and hold it up as long as you can. Then lower it
under strict control until you have finished the rep.

You could also just pick a weight 20-40% heavier than your
normal weight for that exercise and either use a cheat rep or
have someone help you to get the weight in the fully
contracted position. Then hold it as long as you can and
lower it under control until the rep is completed. If you do
them alone and not after a set of positive reps, you may
want to so 2 static contractions instead if one.

This is a great technique to use to blast through plateaus,
but don't use it too often.

Mike Mentzer of Heavy Duty fame, once told a story of a guy who
was stuck at the same weight on his leg extensions for 2 complete
cycles. Mentzer then had him perform static contractions only for
2 or 3 workouts. When he went back to positive reps, his strength
had increased and he was able to break through his plateau.

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

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