From: loszewski_im@sage.hnrc.tufts.edu
Newsgroups: misc.fitness
Subject: Re: Help me gain ten pounds!!
Date: 25 Jul 92 13:30:34 GMT
Organization: USDA HNRC at Tufts University

In article <2178558@overmind.citadel>, uunet.edu!csfb1!dwarren@overmind.mind.org writes:
> Hi.  I'm a reasonably new reader of this group, and I was hoping to get
> some advice.  I recently shifted from Nautilus to free weights and here
> is my current regimen:
> 
>   Monday/Thursday:
>      Chest:
>         Bench Press:       12xbar, 8x135, 8x145, 8x145, 3x155
>         Incline BP:        12xbar, 8x85, 8x95, 8x95, 3x105
>         Dumbbell raise(?): 8x35x2, 8x35x2, 8x40x2
>         Cybex chest:       8x5, 8x5, 8x5.5
> 
>      Back:
>         Lat pulldowns:     Cybex three sets x 3 variations x 8
>                             (wide grip behind neck,
>                              fairly wide to chest,
>                              narrow grip underhand pull down to neck)
>         Bent-over dumbbell rows:  3 sets each hand x 35 pounds
>         Seated cable row:    8x70, 8x80, 8x90
>         Machine name I forget, but lying down diagonally, pulling weights
>         up toward chest:  3 sets x 2 positions (wide/narrow grip) x 35 
> 
>   Tuesday/Friday:
>      Shoulders:        
>         Military barbell press:  8x60, 8x65, 8x70
>         Behind the neck press:   8x55, 8x60, 8x65
>         Standing lateral raise:  8x15x2, 8x20, 8x20
>         Bent-over lateral raise: 8x10x2, 8x12, 8x12
>      Bicep:
>         Barbell curl:       8x55, 8x60, 8x65
>         Concentration curl: 8x12x2, 8x15x2, 8x20x2
>         Preacher curl:      8x50x2positions (wide/narrow grip), 8x55x2p
>      Tricep:
>         Rope pulldown:          8x35, 8x40, 8x45
>         Overhead pullup:        8x40, 8x45, 8x50
>         Concentration db raise: 8x15x2, 8x20x2, 8x25x2
> 
>   I apologize for not knowing all of the exact names of the exercises.
>   I add situps and crunches often.  Not much leg work due to time 
> constraints.
>   On the weekends, I do long runs, bike rides, and roller blading.  
>   I am 6', 165lb, low body fat.  I think I am a hard gainer, and would like
>   to be able to do 3 sets benching my body weight (as an initial target).
> 
>   Q:  Any recommendations/changes to the regimen?
>   Q:  What is a reasonable time frame to hit my target?
>   Q:  How long to put on 10 lb of muscle?
> 
> Thanks in advance!!
> 
>  ---------------------------------------------------------------------
> | David R. Warren |  First Boston Corporation   |                     |
> | (212) 909-3454  |  55 E. 52nd St -- Mezzanine | uunet!csfb1!dwarren |
> |                 |  NY NY 10055                |                     |
>  ---------------------------------------------------------------------

Hi Dave,

Your regimen looks fine.  Gradually increase your weight and force your muscles
to work.  Keep your reps low, between 5-7 reps if your trying to put a little
mass on.
In regards to your time frame to reach target.  That is something that is very
individual.  It depends upon your metabolizm and how you lift, and how you eat.
Do not rush to put the 10lbs on.  Naturally, without drugs, you should not put
on more than 2 lbs/week.  If you do rush to put the 10lbs on by eating anything
in sight, I guarantee that what you put on will not be muscle.  Also, I'm not
sure what your metabolizm is like but you may want to cut back on the aerobic
work.  I could be wrong; just a suggestion.

Rob
Loszewski_im@hnrc.tufts.edu