Workouts with free weights to gain weight don't need to be complex. You should focus on compound exercises that target the largest muscle groups of the body, good technique and intense training. With decent effort and attention to detail, you can be well on your way to serious muscle gain. Train safely, and never compromise your technique for a few extra pounds. Consult your physician before beginning any diet or exercise program.
Use Compound Lifts
Lifts such as the squat, deadlift, bench press, row, and military press target the largest muscles of the body, working the smaller muscles simultaneously. When you squat you are working every muscle in your legs, when you deadlift you are working your legs to a degree, and every muscle in your back. Benching works the chest, shoulders, and triceps, and rows work the back and biceps. The military press targets the shoulders directly, and recruits a great deal of additional upper body muscle in the process.
Squat and Deadlift Heavy
While this concept may not be popular in some circles, squatting heavy builds the legs and hips, the largest muscles of the body, quickly. This means you need to squat with good technique, descending below parallel and not rounding your back. Quarter-squats train only your ego, not your legs. Deadlifts work the legs as well, and are one of the overall best exercises you can do for your back. A strong back supports you in many other lifts, including the squat and military press. Research by Dr. George McCaulley of Appalachian State University, reports that training with loads over 75 percent of your one repetition maximum stimulates a greater release of testosterone -- the primary anabolic, or growth hormone.
Train the Upper Body Hard
Bench heavy, press heavy and row heavy. Do not do endless reps. Chin ups are another great exercise to work the back. For each set of pressing that you do, do a set of chins or rows to ensure balanced development. There is no need to spend time doing hundreds of reps of biceps curls and triceps push downs, as these muscles get worked right along with the larger muscles of the upper body.
Rest and Rest Periods
Rest periods are also important. Do not stand around all day in the gym, keep your rest periods in between sets to no more than 90 seconds. Research by Dr. Andrew Fry of the University of Kansas has shown that short rest periods can also stimulate testosterone production. Rest outside the gym is important as well. You do not grow in the gym, you grow while you are resting. So each workout should consist of a heavy squat, press and row or chin-up exercise, three to four sets, six to eight reps each. Keep it simple. Train three days a week, and on your last training day, deadlift heavy as well at the end of your workout, but only a couple of sets. Rest and eat well.
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