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Building
By Chad Wesley Smith
An Expert In Mass Gain
This 5-8 175 pound 14 year old version of myself had yet to realize
the tremendous benefits of lots of quality, whole foods and simple,
heavy and consistent training.
Eleven years, 5 inches and 150 pounds later; the performance
benefits of basic training and quality nutrition, have manifested
themselves into a number of notable athletic and strength
accomplishments.
Keeping It Simple
The other pitfall that many young athletes fall into when they are
trying to put on muscle is a lack of attention to the big exercises.
They get on YouTube and see bodybuilders doing isolation
movements and don’t realize that those physiques were built with
a foundation of complex barbell lifts and the isolation movements
are just the icing on the cake. Put the bar on your back and in your
hands if you want to get big.
Notes:
-Sled Sprints are all done with full recovery. The sprinting these
weeks will be pretty high volume and aimed at giving them
enough reps to begin to correct their technical errors and increase
their capacity to do high intensity speed work.
-Our primary lift (bench/squat variations) are based on the
Inverted Juggernaut Method but will utilize slightly shorter rest
periods since the athletes are using such light weights at this
point.
-Prowler Tempo Circuits are used to increase the athletes aerobic
capacity and are key to improving their fitness, promoting
recovery and eventually increasing their alactic capacity. These
circuits are also a great way to get them more volume in on basic
movements. To do a prowler tempo circuit the guys will push an
unweighted prowler down and back 20yds each way and then
perform either 10 pushups or 20-30 abs.
Notes:
-Free sprints are much more taxing to the body because of the
higher velocities being achieved so we will only perform them 2x
per week.
-As the intensities of the primary lifts increase we must reduce the
volume of the assistance work because the body can only handle
so much work.
Now that we have laid out the training, basic and full of compound
movements and bodybuilding accessory work, that will help these
young athletes grow bigger, stronger and faster, let’s take a look at
what will really help them put on the pounds: nutrition.
While these guys have pretty significant weight they are trying to
gain, we want it to be as clean as possible so we will follow a carb
cycling routine with them but won’t be overly concerned with
keeping things too strict. The schedule will be Days 1/3/5-High,
Days 2/4-Medium, Days 6/7-Low. Let’s look at a breakdown for
each day…
Low Carb Day-These will occur on the weekends so they will have
more flexibility in what they can eat