| As a 98 pound 15 year old with 9 and a half inch | | | | Tuesday and Friday: Runs/sports |
| arms, I was always desperate to gain muscle weight. | | | | Wednesday: Rest |
| I gobbled down weight-gain tablets and protein | | | | Weekend: Bike, etc. |
| powders, while lifting weights and running. At the | | | | Now the beauty of this workout is that I only |
| supper table, I was often the last to leave "cleaning | | | | needed a cheap-o universal gym to train on. The |
| up" anything left over. At school, I ate whatever was | | | | military was free. But, on civy street, I would do |
| in my lunch bag and then whatever was in the | | | | partial hand stand push ups off of the wall, chin ups |
| cafeteria. Well-meaning neighbors and relatives often | | | | and squats with a backpack on. |
| forced food on me so that I "wouldn't waste away." | | | | EATING. As for food, I started cutting out the junk |
| Some how I managed to build myself up to 116 | | | | and foods that I found out were not suited for me. I |
| pounds and held there steady. No amount of food or | | | | minimized the dairy products, wheat and sugar. I ate |
| exercise seemed to help. I fluctuated between 115 | | | | more fresh fruits, eggs, meat and salads. What is |
| and 116 pounds with 10 inch arms. Later, I joined the | | | | more, I often skipped or ate a small breakfast, had a |
| army reserves and all of the outdoor living beefed | | | | medium lunch and supper. Yes, I ate less, but gained |
| me up to a staggering 120 pounds at a height of 5 | | | | more muscle weight. The difference is that I ate |
| foot 9 inches. Maybe that was O.K. for a fashion | | | | s-l-o-w-l-y and did not feel as stuffed as before. |
| model, but not so good for a male teen. | | | | REST. This was the hardest part for a high-strung |
| Though considered too skinny for the military, I | | | | dude. I started to grab naps at lunch time and went |
| managed to get in with the hope that I would | | | | to bed by 10 p.m. Most of the time, I just did not |
| increase my body weight to 124 pounds. I worked at | | | | miss the late night partying. |
| it and worked at it, with not much avail. I tried | | | | After a year and a half of living fairly close to this |
| massive amounts of protein, soy powders, whey | | | | (O.K. there was some beer drinking in there), I was |
| powders, Growth Hormone releasers and dessicated | | | | up to 150 pounds. I kept it at that without the |
| liver with mixed results. After a couple of years in | | | | protein powders or special equipment. I was benching |
| the military and trial and error, I found a new | | | | over 160 pounds and running 10 to 26 mile races. I |
| philosophy: eat and train less. Quality before quantity. | | | | became a paratrooper and later a kick-boxer. |
| This totally went against the grain, but I tried it | | | | After getting out of the army, I did drop weight |
| anyway. | | | | from the stress of modern living: sandwiches on the |
| First, I cut back my training to light runs (I loved | | | | run, beer drinking, late nights, missed sleep, low |
| running) and lifting weights twice a week, but heavier | | | | quality food and sporadic exercise. After a few years |
| than I was used to. The routine went like this: | | | | I was down to 145 pounds and burned out. |
| Monday and Thursdays: | | | | Nowadays, I am up to 155 pounds. I still vary my |
| Light run, Bench Press: Warm up with 10 light reps, | | | | strength training with weights and body weight |
| then add 10-20 pounds for 15 half reps,then add | | | | exercises. My eating habits are pretty consistent, |
| 10-20 more pounds for 15 quarter reps. Then load up | | | | keeping the food as close to natural as possible, with |
| the bench (I used the universal gym as it was safer) | | | | some good quality supplements. This minor |
| with another 10-20 pounds more and perform 2 inch | | | | supplement expense staves off any minor |
| "lock outs" for 2 sets of up to 40 reps. The lock out | | | | deficiencies. I continue to strive for that good |
| were extending the bar to the full extension of your | | | | undisturbed sleep to build and maintain strength. Best |
| arms and then lower and straighten your arms. | | | | of all, I have not paid for a gym membership or |
| Then, grab a light bar and do 20 reps. Your chest and | | | | weight gain supplement for over 10 years. |
| arms should feel like a dish rag when you are done. | | | | (Disclaimer: Never start a new routine without first |
| Bent-over-Rowing 2 x 10 reps | | | | consulting your doctor. The author takes no |
| Over head press 2 x 10 reps | | | | responsibility for injury or illness resulting from this |
| Curls 2 x 10 reps | | | | advice. |
| Squats 1 x 30 reps | | | | |