Fitness professionals in many health clubs claim that an athlete cannot safely gain more than 2 lbs. of weight per week. For the athlete who wants to pack some lean muscle weight on in a hurry, this can seem disheartening. Fortunately, other respected strength coaches claim that it is possible to gain as much as 1 lb. a day for short durations. Mark Rippetoe, strength coach and owner of Wichita Falls Athletic Club, is one such coach. He advocates the GOMAD (gallon of milk a day) program in his book "Mean Ol' Mr. Gravity." Rippetoe says that when combined with effective strength training, GOMAD works wonders for putting weight on fast.
Resistance Training
Step 1
Perform barbell squats, bench presses, deadlifts and bent barbell rows. Do three to five sets of five repetitions each. According to bodybuilding coach Stuart McRobert in his book "Beyond Brawn," for the genetically average weightlifter, these multi-joint, compound movement exercises are the best way to pack on lean muscle and strength in a hurry.
Step 2
Lift the heaviest weights you can manage. Take up to three minutes of rest between exercise sets to allow your energy systems and individual muscle cells to recuperate. This will allow you to lift heavier weights. Heavier weights lead to larger muscles and more weight gain.
Step 3
Increase your caloric intake by at least 1,000 calories per day during your whole foods meals. Whole foods meals, according to McRobert, are meals that consist of "normal" foods, such as lean meats, dairy products and eggs, as well as various vegetables and other foods. According to McRobert and Rippetoe, you cannot hope to add weight in a hurry without adding a significant number of calories to your diet.
Step 4
Drink a gallon of whole milk each day. According to an article on StrongLifts.com, a gallon of whole milk every day adds 2,400 calories to your diet. According to Rippetoe, when added to the previous 1,000 calories of whole foods, these milk calories lend you the necessary nutrients needed to pack on weight fast. When combined with heavy weightlifting, this weight gain will largely be muscle tissue.
Tips and Warnings
- When starting the GOMAD program, start with 2 cups of milk per day and gradually increase the amount over a two-week period. This will help reduce potential gastrointestinal distress. After building up the quantities over the course of two weeks, consuming a gallon of milk per day will be less stressful on your digestive system. Consult a fitness professional, such as a certified strength and conditioning specialist, for instruction in proper execution of barbell exercises. Improper form under load can cause severe injury.
- Consult your personal physician prior to beginning any new fitness programs. There may be health concerns about the amount of dietary fat in a gallon of whole milk.
Things You'll Need
- Olympic barbell plates
- Power rack lifting cage
- Flat weightlifting bench
- Whole milk
References
- "Mean Ol' Mr. Gravity;" Mark Rippetoe; 2009
- "Beyond Brawn;" Stuart McRobert; 2007
- StrongLifts: Gain Pounds with Squats & Milk
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