• Tony Herring

A guide to getting bigger and stronger


Diet:

Most healthcare professionals will tell you your diet is 80 percent of your health, and exercising is only 20. The reason for this is that when you lift weights, you're breaking muscle tissue down, and the only way your body can repair and get bigger and stronger is through adequate nutrition.

Each day, most people with a normal metabolism should aim for 1.5 grams of protein per pound of body weight and 2 grams of carbohydrates per pound of body weight. For example, if you weigh 150 pounds you need to shoot for 225 grams of protein each day and 300 grams of carbs.

I recommend splitting all that food into five meals and one shake with your biggest meal in the morning and your smallest before you work out. I recommend eating complex carbs such as oatmeal, brown rice, and sweet potatoes, and eating lean chicken, lean beef, and fish for your protein. Eating pizza, burgers, and fried chicken will only add fat to your body and not much muscle. For the shake, I recommend two scoops of whey isolate (which is about 60 grams of protein) two bananas and two cups of whole milk. The shake should be consumed immediately after you train.

Training split:

When it comes to your split, you should hit every muscle group twice per week. There are many ways you can do this. My favorite is a push/pull legs training split. The pro is that you hit every muscle group adequately and allow two days for each muscle to recover. The con is that you have to train six days a week.

Tips:

Rest periods between sets should be a minute at the most. You should also increase the weight each set. Don’t count warm-up sets towards your total sets. Hydration is a big factor into getting bigger and stronger; your muscles are made up almost entirely of water. Therefore you should aim for a gallon each day.

Sample workouts:

Push workout A

  1. Dumbbell laterals- 6 sets of 12

  2. Shoulder press- 5 sets of 10

  3. 3. Incline dumbbell bench- 5 sets of 10

  4. 4. Dips- 5 sets of 15

  5. 5. Rope push downs- 5 sets of 15

Pull workout A

  1. Pull-ups- 6 sets of 12

  2. Dead lifts- 6 sets of 8

  3. Bent over rows- 5 sets of 8

  4. Lat pull downs- 6 sets of 12

  5. Barbell curls- 5 sets of 10

  6. Barbell shrugs – 5 sets of 10

Leg workout A

1. Lying legs curls- 6 sets of 12

2. Barbell squats- 6 sets of 12

3. Leg press- 6 sets of 12

4. Leg ex- 6 sets of 12

5. Calf raises- 6 sets of 12

Push workout b (more volume)

1. Machine flies- 6 sets of 12

2. Incline barbell bench – 6 sets of 12

3. Dumbbell bench press- 4 sets of 12

4. Dumbbell shoulder press- 6 sets of 12

5. Behind the neck press- 4 sets of 12

6. Dips- 4 sets of 12

7. Rope push downs- 4 sets of 12

Pull workout b (more volume)

1. Pull-ups- 6 sets of 12

2. Dead lifts- 6 sets of 8

3. Bent over rows- 5 sets of 8

4. Cable rows- 4 sets of 12

5. One arm dumbbell rows- 4 sets of 12

6. Lat pull downs – 6 sets of 12

7. Upright row- 4 sets of 12

8. Barbell shrugs- 4 sets of 12

Leg workout b (more volume)

1. Lying legs curls- 6 sets of 12

2. Barbell squats- 6 sets of 12

3. Walking luges- 4 sets of 12

4. Stiff leg dead lifts- 4 sets of 12

5. Leg press- 6 sets of 12

6. Leg ex- 6 sets of 12

7. Calf raises- 6 sets of 12

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