It’s the same routine every Friday… I watch as 15 or 20 skinny ectomorphic guys drag themselves into the gym for the 4th time that week.  They go through the motions of weight lifting.  With 4 sets of 12 rep single-arm cable curls, 4 sets of 10 reps alternate arm dumbbell curls, 4 sets of 8 rep barbell curls, then 4 sets of 15 reps machine curls just to “finish off the arms”.  And that’s the second arm workout for the week! It’s no wonder these guys can’t gain an ounce of body-weight following such a program.  I have yet to see one of them use the squat rack or even the squat machine.  It’s leg extensions and leg curls thrown into the mix of front, side and rear dumbbell lateral raises with 15 to 20 pound dumbbells.  These guys usually last for about 2 to 3 months then after physical exhaustion sets in, I don’t see them for another 8 to 12 months.

Promise yourself to at least once in your life to get as lean as possible, to see your all of your abdominal muscles and have lines and definition you never thought you could see before and finally accomplish it.

This is the regime for reaching body fat percentages below double digit levels while Losing only fat and maintaining muscle.

Let me break this down for you because I've done this for hundreds of people.

Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type.
 
Here are some tips to help you gain muscle mass.
 
#1 Weight Train
 
Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

NOTE: This website concerns the use of nutritional principles and vigorous exercise programs, which can potentially pose physical risks to anyone who may undertake them.  No liability is assumed by the author(s) or owner for the use of any of the information on this website or affiliates. No medical advice or information is intended or implied.  You should always exercise safely and you should first consult your health professionals, physicians and/or nutritionists, before using any of the information contained on this website.

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