Gaining 20 pounds of muscle is challenging, but far from impossible. Such an achievement requires a commitment to training and nutrition. People who cannot easily gain weight will need to put more energy into eating and training. "The Xtraordinary Size Surge Workout" documents Jonathan Lawson's 20-pound muscle gain in only 10 weeks without the use of steroids. Follow his example and these simple guidelines to make a body transformation of your own, adding 20 pounds of muscle or more.
Step 1
Do three full body workouts per week, for example on Monday, Wednesday and Friday. Focus on the compound, mass movements to trigger the most muscle fibers for growth. For example, squats and deadlifts for legs, pullups for back, bench presses for chest, upright rows for shoulders, barbell curls for biceps and close-grip bench presses for triceps. Start each workout with an anabolic trigger, such as squats on Monday/Friday and deadlifts on Wednesday.
Step 2
Use 9 to 12 repetitions on every set. This hypertrophy or muscle growth rep range specifically targets muscles for size. Lower and higher reps target power, strength and endurance respectively. However, if muscle growth is your goal, fitness authors Jonathan Lawson and Steve Holman recommend 9 to 12 repetitions.
Step 3
Stop each set at positive failure, or the point at which you can no longer do another controlled repetition. Training to failure creates a unique growth stimulus that cannot be replicated by grinding out set after set. The high-intensity style of training calls for low volume (one or two sets) at maximum intensity. Warmup properly and have a partner spot you to avoid injury.
Step 4
Train progressively by increasing the weight incrementally (by five to ten pounds) as you get stronger. For example, if you got 12 repetitions with 135 pounds on the bench press at your last workout, add a five pound plate to each side of the bar. Progression is necessary to provide a new growth stimulus, forcing muscles to adapt by getting bigger and stronger with each workout.
Step 5
Drink a post-workout shake immediately after training. For maximum muscle growth, follow the "Muscle Nerd" Jeff Anderson's advice and take in 50 g whey protein, 100 or more grams high-glycemic carbohydrates (dextrose or fruit juice) and 30 g healthy fat, such as flax seed oil or medium-chain triglycerides. This meal will boost your body's anabolic or muscle-building capabilities. The longer you wait to take in these nutrients, the slower your muscles will recover. Remember that muscles grow when we are eating, resting or sleeping, not when we are in the gym.
Step 6
Eat five to eight smaller meals throughout the day to get adequate muscle-building nutrition. Each meal should include 20 to 30 g of protein from whey, lean beef, turkey, chicken or fish. In addition, take in a serving of low-glycemic carbohydrates, such as oatmeal, brown rice, whole-grain bread or pasta or fresh fruit at each meal. Healthy fats such as olive oil, egg yolks, nuts and seeds, avocados and/or flax seed oil should also be included in each meal.
References
- "The Xtraordinary Size Surge Workout"; Jonathan Lawson; Homebody Productions, 2010
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
- "Natural Anabolics"; Jerry Brainum; Ironman Publishing, 2008
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