• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Train like a mad-man, eat like an animal, and grow like a weed.

I would suggest working out two days per week.
Day One
Overhead Press *2x6-8
Squat *1x20
SLDL *1x15
Pulldown or Chin *2x6-10
Side Bends 1x15

Day Two
Squat 1-2x10
Bench Press or Incline Press *2x8-10
Rows *2x8-10
Shrugs *2x10
Sit-ups or Crunches 1x15

Eat more. *Progressively eat more. *

Increase the amount of food you eat. *

I would strongly suggest getting from Hardginer magazine the January and March 1991 issues. *They are Vol. 2 No.4 and Vol. 2 No. 5. *Dr. Ken explains what both he and Kevin Tolbert ate to gain muscle mass/body weight. *

Eat a lot of good food. *I mean a lot. *Progressively eat more and more food. *

Meal One
6 egg whites with 2-3 egg yolks, 4-5 pieces of toast, 2 glasses of milk

Meal Two
1-2 sandwiches, milk

Meal Three
2-4 sandwiches, vegetables, milk

Meal Four
1-2 sandwiches, milk

Meal Five
Steak or chicken, potatos/pasta/rice, 2 vegetables

Meal Six
1-2 sandwiches, milk

Build up to this over several months. *You can substitute a protein/calorie drink for one of these meals, but don't go crazy on theses. *

Train like a mad-man, eat like an animal, and grow like a weed.
 
I have started only working out 2 days a week and I feel magic from it.
Highly recomended if you have a busy life or don't recover well like myself.

That is a lot of sandwiches though:rolleyes:
 
Top