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.