Workout partners are a great way to help you and motivate you to gain muscle. Whether it is pushing you to get one more rep or calling you to tell you to get up and go to the gym, having a gym partner is a really great asset. However, it is important to choose the right gym partner if you want to see real results. Finding a workout partner is pretty easy, usually you can find one at your local gym, or you can have a friend be your workout partner.
Some things you need to look for in a workout partner is somebody that you can count on working out. If you don't think that they are going to stick to a workout schedule, then it isn't worth it to have them as a workout partner. It is important to have somebody with the right attitude. You want a partner who has a really upbeat attitude, and is excited when you go to the gym. You should also know that it is good for you to have this attitude when you go into the gym.
Your partner needs to be there to help you. Whether it is spotting you when you are doing a workout, pushing you or watching to make sure your form is correct, your partner needs to have their head in the gym at all times. Having a good workout partner is really important if you want to gain muscle. Not only will they motivate and help you while you workout, but they will also help the time go by faster, because you will have somebody to pass the time with. Just make sure that you keep working, and you keep your intensity up.
Saturday, January 2, 2010
Putting It All Together - My Super Slow Muscle Gaining Workout
Ok, now that you know the basics of the Super Slow workout, lets put everything together so that you can start gaining muscle today. So first off, you need to figure out which days you are going to workout on. I recommend twice a week with 3-4 days to rest. After you figure out the days you want to workout, all you have to do is start your workout. To learn more about the actual super slow workout, refer to my other post titled "Super Slow - My Secret For Gaining Muscle Mass". This goes, along with the second part of it, goes over basically all you need to know about the workout itself and the concept behind it. Once you start working out, it is imperative that you keep track of your progress. If you forget to do so, you are never going to see any real muscle gains from this routine.
Warming Up
As soon as you get to the gym, don't waste any time. I recommend doing a short 5 - 10 min. walk, followed by a warmup, then go straight into the routine.
Tracking Progress
The way to keep track of your progress is to print out a sheet with all the exercises you are going to do, or might do in the future. Be sure that there is an area that you can write down the date so that you know when you worked out. It is very easy to make a table like this, just go on excel or microsoft word and create a table. Immediately after your exercise, record the number of reps and weight that you did. Since you will only be doing one set, you don't need to keep track of the number of sets that you perform. To record it, just put the number of reps, then a backslash, followed by the weight you did (i.e. 5/225 means you did 5 reps of 225 lbs) Remember that this is one of the most important parts of this routine if you really want to gain muscle.
Going Up In Weight
Since you are going to be working out twice weekly, I recommend having one "reps" day and one "weight" day. On a reps day, you are going to do 5 - 7 reps of whatever exercise you are doing, remembering to hold it halfway on your last rep. On the weight day, you are going to increase the amount of weight that you use, and go down one rep. The next "reps" day, try to keep the same weight you did on the last weight day, and go back up to 5 - 7 reps. I recommend giving yourself 4 days rest after increasing weight. The following is an example of just one exercise, but it works with all exercises, and on any days you choose. This is a Monday, Thursday workout.
Monday - Bench, 5/135
Thursday - Bench, 4/145
Monday (following week) - Bench, 5/145
Thursday (Following Week) - Bench, 4/150
Now obviously you may not go up quite that fast (but you would be very surprised at how much you will increase weight at first). Anyways, obviously if you feel that you can't increase weight, than just work on increasing the reps, or holding the last rep longer. Always push yourself so that you are constantly going to gain muscle. Maybe one week you just can't go up those 5 more pounds. Work with what you can do, and try to improve on that until you start increasing again.
Plateauing
There will be a certain point when you will begin to plateau, and because I already went over that in one of my last posts, I will let you go read that if you would like. The title of the post is "Avoid Plateauing with the Super Slow Muscle Gaining Workout".
So that is basically it for the super slow workout routine, I highly recommend it to anybody who wants to gain muscle mass. And if you have any questions or concerns, feel free to comment me.
Warming Up
As soon as you get to the gym, don't waste any time. I recommend doing a short 5 - 10 min. walk, followed by a warmup, then go straight into the routine.
Tracking Progress
The way to keep track of your progress is to print out a sheet with all the exercises you are going to do, or might do in the future. Be sure that there is an area that you can write down the date so that you know when you worked out. It is very easy to make a table like this, just go on excel or microsoft word and create a table. Immediately after your exercise, record the number of reps and weight that you did. Since you will only be doing one set, you don't need to keep track of the number of sets that you perform. To record it, just put the number of reps, then a backslash, followed by the weight you did (i.e. 5/225 means you did 5 reps of 225 lbs) Remember that this is one of the most important parts of this routine if you really want to gain muscle.
Going Up In Weight
Since you are going to be working out twice weekly, I recommend having one "reps" day and one "weight" day. On a reps day, you are going to do 5 - 7 reps of whatever exercise you are doing, remembering to hold it halfway on your last rep. On the weight day, you are going to increase the amount of weight that you use, and go down one rep. The next "reps" day, try to keep the same weight you did on the last weight day, and go back up to 5 - 7 reps. I recommend giving yourself 4 days rest after increasing weight. The following is an example of just one exercise, but it works with all exercises, and on any days you choose. This is a Monday, Thursday workout.
Monday - Bench, 5/135
Thursday - Bench, 4/145
Monday (following week) - Bench, 5/145
Thursday (Following Week) - Bench, 4/150
Now obviously you may not go up quite that fast (but you would be very surprised at how much you will increase weight at first). Anyways, obviously if you feel that you can't increase weight, than just work on increasing the reps, or holding the last rep longer. Always push yourself so that you are constantly going to gain muscle. Maybe one week you just can't go up those 5 more pounds. Work with what you can do, and try to improve on that until you start increasing again.
Plateauing
There will be a certain point when you will begin to plateau, and because I already went over that in one of my last posts, I will let you go read that if you would like. The title of the post is "Avoid Plateauing with the Super Slow Muscle Gaining Workout".
So that is basically it for the super slow workout routine, I highly recommend it to anybody who wants to gain muscle mass. And if you have any questions or concerns, feel free to comment me.
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