{"id":3035,"date":"2017-05-30T19:00:18","date_gmt":"2017-05-30T23:00:18","guid":{"rendered":"http:\/\/www.sst.training\/blog\/?p=3035"},"modified":"2017-05-30T16:30:02","modified_gmt":"2017-05-30T20:30:02","slug":"so-you-wanna-get-big","status":"publish","type":"post","link":"https:\/\/www.sst.training\/blog\/blog-post\/so-you-wanna-get-big\/","title":{"rendered":"So you wanna get big…"},"content":{"rendered":"

SST\u2019s 8 Methods to Getting Bigger!<\/p>\n

SST has worked with thousands of athletes; some needed to drop a few pounds while others would be considered \u201chardgainers\u201d; those guys that say \u201cno matter what I do I can\u2019t gain weight.\u201d\u00a0 Here are the 8 methods we here at SST use:<\/p>\n

    \n
  1. Sleep<\/strong> \u2013 If you want to pack on muscle, your hormones need to be optimal. When you sleep, your body releases growth hormone.\u00a0 If you are only getting 4-5 hours a night, or waking up every hour, that needs to change.\u00a0 You will need to block at least 8 hours per night!\u00a0 Plus take a nap every day!<\/li>\n<\/ol>\n

     <\/p>\n

      \n
    1. Eat 6-8 times per day<\/strong> \u2013 If you want to get big you cannot skip meals. If you skip a meal you\u2019ll never get it back!\u00a0 Hardgainers generally have higher metabolisms and need to eat more calories.<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. Get enough protein<\/strong> \u2013 You will need to get 1.5 \u2013 2 times your bodyweight in grams of protein daily. If you weigh 160lbs that would be 240g-320g daily.\u00a0 Break that up into 6-8 meals and you should be in the range of 30-40g per meal.<\/li>\n<\/ol>\n

         <\/p>\n

          \n
        1. Train at the same time<\/strong> \u2013 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!<\/li>\n<\/ol>\n

           <\/p>\n

            \n
          1. Post workout shakes<\/strong> \u2013 We like to use a combination of Carbohydrates and Protein. \u00a0Timing is important, so try to have it as soon as you finish your last set.<\/li>\n<\/ol>\n

             <\/p>\n

              \n
            1. Choose Compound movements as your base<\/strong> \u2013 Squats, Deadlifts, Dips, Military Press, Chin Ups and Bench Press. Do not be afraid to lift heavy weights, either.\u00a0 When you are done your workout, go REST!<\/li>\n<\/ol>\n

               <\/p>\n

                \n
              1. Working out is not a social event<\/strong> \u2013 When you are done a set, start your stopwatch. When it your specific rest period is over you\u2019d better be lifting!\u00a0 Do not be hanging around\u2026..maintain your focus!<\/li>\n<\/ol>\n

                 <\/p>\n

                  \n
                1. Train Hard \u2026Then go Home<\/strong> \u2013 After your general warm up (approximately 10 min) your workout should be 45 minutes to 1 hour. \u00a0\u00a0We like to use antagonist muscle pairings to get more work done in less time<\/li>\n<\/ol>\n

                  Here is a sample program: Extended Giant Sets.<\/p>\n

                  Day 1 \u2013 Upper<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
                  Order<\/strong><\/td>\nExercise<\/strong><\/td>\nSets<\/strong><\/td>\nReps<\/strong><\/td>\nTempo<\/strong><\/td>\nRest<\/strong><\/td>\n<\/tr>\n
                  A1<\/td>\nSupinated Chin Ups<\/td>\n4<\/td>\n4-6<\/td>\n4010<\/td>\n15s<\/td>\n<\/tr>\n
                  A2<\/td>\nPronated Chin Ups<\/td>\n4<\/td>\n3-5<\/td>\n3010<\/td>\n15s<\/td>\n<\/tr>\n
                  A3<\/td>\nHorizontal Rows \u2013 feet elevated<\/td>\n4<\/td>\n8-10<\/td>\n2012<\/td>\n3m<\/td>\n<\/tr>\n
                  A4<\/td>\n45 Incline DB Bench Press \u2013 N to P<\/td>\n4<\/td>\n4-6<\/td>\n4010<\/td>\n15s<\/td>\n<\/tr>\n
                  A5<\/td>\nDB Bench Press \u2013 Neutral Grip<\/td>\n4<\/td>\n6-8<\/td>\n3010<\/td>\n15s<\/td>\n<\/tr>\n
                  A6<\/td>\nDecline DB Bench Press<\/td>\n4<\/td>\n8-10<\/td>\n3010<\/td>\n3m<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                   <\/p>\n

                  Day 2 \u2013 Legs<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
                  Order<\/strong><\/td>\nExercise<\/strong><\/td>\nSets<\/strong><\/td>\nReps<\/strong><\/td>\nTempo<\/strong><\/td>\nRest<\/strong><\/td>\n<\/tr>\n
                  A1<\/td>\nBack Squats<\/td>\n4<\/td>\n4-6<\/td>\n4010<\/td>\n15s<\/td>\n<\/tr>\n
                  A2<\/td>\nLow Pulley Split Squats<\/td>\n4<\/td>\n8-10<\/td>\n3110<\/td>\n15s<\/td>\n<\/tr>\n
                  A3<\/td>\nBackwards Sled Drag<\/td>\n4<\/td>\n\u00a040 yds<\/td>\nXXX<\/td>\n3m<\/td>\n<\/tr>\n
                  A4<\/td>\nLying Hamstring Curls<\/td>\n4<\/td>\n4-6<\/td>\n4010<\/td>\n15s<\/td>\n<\/tr>\n
                  A5<\/td>\nRomanian Deadlifts<\/td>\n4<\/td>\n6-8<\/td>\n3010<\/td>\n15s<\/td>\n<\/tr>\n
                  A6<\/td>\nBack Extensions<\/td>\n4<\/td>\n8-10<\/td>\n2011<\/td>\n3m<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                  BTW…. Make sure to check out our Summer Football Camps HERE<\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"

                  SST\u2019s 8 Methods to Getting Bigger! SST has worked with thousands of athletes; some needed to drop a few pounds while others would be considered \u201chardgainers\u201d; those guys that say \u201cno matter what I do I can\u2019t gain weight.\u201d\u00a0 Here are the 8 methods we here at SST use: Sleep \u2013 If you want to … Continue reading “So you wanna get big…”<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":2769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":"","tve_updated_post":"","tve_custom_css":"","tve_user_custom_css":"","tve_globals":{},"tcb2_ready":0,"tcb_editor_enabled":0,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[7],"tags":[],"class_list":["post-3035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/3035","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=3035"}],"version-history":[{"count":5,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/3035\/revisions"}],"predecessor-version":[{"id":3041,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/3035\/revisions\/3041"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/2769"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=3035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=3035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=3035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}