How I Added 60lbs. of Muscle

23 March, 2009 | Posted by Marvyn

Hitting the Gym

A lot of people complain that they don’t have the time to go to the gym. Well guess what, you only need to be there 4 times a week for no more than an 1 hour. Any more than this and you may fatigue your body and go in reverse from building muscle.

The general idea is that you want to work out related muscle groups per day. For each group, I would do about 3-4 different exercises and 3 sets each, increasing weight each set to about 80-90% of my max strength. Here’s a weekly schedule of my breakdown of muscle groups.

Monday target muscles
dumbell flys chest, triceps
bench press chest, triceps
dips chest, triceps
cable pulldown triceps
 
Wednesday target muscles
squats legs
lying hamstring curls hamstrings
calf raises calves
 
Friday target muscles
seated rows back, biceps
lat pulldown back, biceps
dumbell curls biceps
 
Saturday target muscles
situps abs
rope curls abs
 

Try to vary up your exercises from week to week. This will keep the body from getting used to the workout and forcing it to continue developing new muscle tissue. In addition, rotate your muscle groups every month to further enhance the body shock.

Take a week off from the gym every 4-6 weeks. This will give your body a chance to rest and reset itself. As you move further along in your program, you may delay breaks, but don’t exhaust yourself. Again, if you push your body too much, you may end up causing more harm than good.

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