Day Pullover Mens
Back in the 1950s a bodybuilding system was "discovered" and used by thousands of young men that put on weight quite rapidly. It was basically one part exercise, one part diet. While weight-gain powders have taken a lot of steam out of the diet part, the exercise piece still works to this day.
What am I talking about? Squats and milk.
First, the Squats. Not your garden variety Squat, but your heavy, slow, Breathing Squat. Take your normal Squat weight (that you do 10 reps with, for example) and do 20 reps. I know, sounds impossible. But here's how it works.
At the top of the movement, take in 3-5 DEEP breaths. Expand your rib cage as much as possible. This serves two purposes -- first, you'll be working on expanding your rib cage, which will allow you to carry the added upper-body muscle you'll build on this program, and secondly, you'll be getting oxygen-rich air into your lungs so that your body can burn the fuel within the muscles to perform two times as many Squats as you are used to doing!
Slowly squat until you get to parallel, pause for a brief moment, then rise explosively. Repeat.
Follow up your Squats with Bent-Arm Pullovers. These, too, serve to stretch the rib cage. Superset the Breathing Squats and the Pullovers for a 1-2 punch that will leave you -- literally -- breathless!
Start with one set and build up to 3 sets for three workouts a week, for up to six weeks. At the end of this cycle, you will not only be bigger in the thighs, but all over, and you'll also be significantly stronger in the regular Squat. Plus, you may even gain 2-3 inches on your chest.
After no more than six weeks, resume your "normal" workout routine.
Of course, as protein powders became cheaper, better, and easier to get, the role of milk in this weight-gain program became less and less. Nevertheless, milk still plays a HUGE role here because what do you add to your weight-gain powder? MILK!
Make sure you drink 3 weight-gain shakes a day. Drink one about an hour prior to your workout and one immediately afterwards. The third can be in the morning between breakfast and lunch or right before bed. I prefer to go to sleep on a somewhat empty stomach, but that's just me. Note that when I say "empty," I still eat before bed if I want to bulk up. It's just a really light protein-rich meal that might consist of a hard-boiled egg or two and some BCAAs (branch-chain amino acids) and creatine.
If you truly want to get HUGE, note that nutrition plays a tremendous role! You can find a complete guide to bulking up, including supplementation, in The Hard Gainer's Manifesto.
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Article Source: ArticlesBase.com - How to Bulk Up Quickly
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