As Chris Sampson is losing weight I thought I would write something brief about gaining weight and then something slightly longer about the weights sessions in my training.
Gaining weight is fairly easy. You just eat more until you start to get fat. I know this sounds simple, but the point is that if you are staying at a constant weight and are training all the time and not getting better, you probably need to eat more in order to make a step up in terms of power and so on. Obviously if actually start to get fat rather than putting on some muscle, that s a good time to start training a bit harder!
On to weights. What I do is the following. Whether this is the best thing to do I don't know. However it has been pretty useful for me. Key thing is that it has to be pretty difficult for the lst few reps:
Session 1.
5x5 squats (note the top of the thigh gets to at/below knee level) currently about 90kg for me
3x10 lunges (10 on each leg) holding 20kg dumbells
3x10 shoulder presses with dumbells (20kg)
3x10 lateral dumbell raises (11kg)
3x10 front dumbell raises (11kg)
3x10 Dumbell tricep straightens (10kg)
5x5 Deadlifts (straight leg) about 140kg
Session 2.
Chin ups 6 sets in various different grips. To be honest I am pretty rubbish at these, my best is about 7 in a set.
5x5 Bench press (about 65kg)
5x5 Bent over barbell rows (70kg)
5x5 Power cleans (60kg)
3x10 dumbell bicep curls (16kg)
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