SST’s 8 Methods to Getting Bigger!
SST has worked with thousands of athletes; some needed to drop a few pounds while others would be considered “hardgainers”; those guys that say “no matter what I do I can’t gain weight.” Here are the 8 methods we here at SST use:
- Sleep – If you want to pack on muscle, your hormones need to be optimal. When you sleep, your body releases growth hormone. If you are only getting 4-5 hours a night, or waking up every hour, that needs to change. You will need to block at least 8 hours per night! Plus take a nap every day!
- Eat 6-8 times per day – If you want to get big you cannot skip meals. If you skip a meal you’ll never get it back! Hardgainers generally have higher metabolisms and need to eat more calories.
- Get enough protein – You will need to get 1.5 – 2 times your bodyweight in grams of protein daily. If you weigh 160lbs that would be 240g-320g daily. Break that up into 6-8 meals and you should be in the range of 30-40g per meal.
- Train at the same time – Studies show that if you are on a routine of getting to sleep, waking up, and training at the same time every day, then your results will be improved. Schedule your workouts like appointments!
- Post workout shakes – We like to use a combination of Carbohydrates and Protein. Timing is important, so try to have it as soon as you finish your last set.
- Choose Compound movements as your base – Squats, Deadlifts, Dips, Military Press, Chin Ups and Bench Press. Do not be afraid to lift heavy weights, either. When you are done your workout, go REST!
- Working out is not a social event – When you are done a set, start your stopwatch. When it your specific rest period is over you’d better be lifting! Do not be hanging around…..maintain your focus!
- Train Hard …Then go Home – After your general warm up (approximately 10 min) your workout should be 45 minutes to 1 hour. We like to use antagonist muscle pairings to get more work done in less time
Here is a sample program: Extended Giant Sets.
Day 1 – Upper
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Supinated Chin Ups | 4 | 4-6 | 4010 | 15s |
| A2 | Pronated Chin Ups | 4 | 3-5 | 3010 | 15s |
| A3 | Horizontal Rows – feet elevated | 4 | 8-10 | 2012 | 3m |
| A4 | 45 Incline DB Bench Press – N to P | 4 | 4-6 | 4010 | 15s |
| A5 | DB Bench Press – Neutral Grip | 4 | 6-8 | 3010 | 15s |
| A6 | Decline DB Bench Press | 4 | 8-10 | 3010 | 3m |
Day 2 – Legs
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Back Squats | 4 | 4-6 | 4010 | 15s |
| A2 | Low Pulley Split Squats | 4 | 8-10 | 3110 | 15s |
| A3 | Backwards Sled Drag | 4 | 40 yds | XXX | 3m |
| A4 | Lying Hamstring Curls | 4 | 4-6 | 4010 | 15s |
| A5 | Romanian Deadlifts | 4 | 6-8 | 3010 | 15s |
| A6 | Back Extensions | 4 | 8-10 | 2011 | 3m |