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Quest to 3 Pounds Per Inch – Training Details

The last two posts I went over my new goal of trying to get to 3 pounds per inch of height, 215 pounds, and the dietary guidelines that I have created to reach that goal. This post will be the training program.

It’s nothing fancy. Simple periodization. I’m doing this because, as said in earlier posts, I haven’t given this it’s fair shake and it’s time that I do. This is my second cycle (for the squat anyway) and I added weight the first time around. I also can benefit from the volume since my goal is to add muscular weight.

I train 7 days per week. Why? Because I can and I want to and, frankly, I have no reason not to.

  • DAY 1 – Heavy Squat/Legs/Biceps
  • DAY 2 – Light Bench/Heavy Press/Triceps
  • DAY 3 – Light Deadlift/Back
  • DAY 4 – Light Squat/Legs/Biceps
  • DAY 5 – Heavy Bench/Light Press/Triceps
  • DAY 6 – Heavy Deadlift/Back
  • DAY 7 – Extra shoulder and triceps volume work work

The periodized cycle, which I am currently 4 weeks into, looks like this

Start each heavy day with an over-warm up 5,4,3,2,1,1,1 approach with the singles starting at around 85% and not going above 93-95% of current max.

SQUAT and DEADLIFT:

  1. 60 x8 then 3×10 @85% of top weight
  2. 65 x8 then 3×10 @85% of top weight
  3. 70 x5 then 3×8 @85% of top weight
  4. 75 x5 then 3×8 @85% of top weight
  5. 80 x5 then 3×8 @85% of top weight
  6. 85 x5 then 3×5 @85% of top weight
  7. 90 x3-5 then 3×5 @85% of top weight
  8. 95 x2-3 then 3×5 @85% of top weight
  9. Max Test

BENCH

Same percentages but 3 sets at the top weight. Same back off sets/reps.

This is pretty basic stuff and I’m far from reinventing the wheel here. The twist that I add to this is on the top set. I look at those listed reps as a minimum at that percent. So for the top set, or the first of the three top sets for bench, I go for a rep maximum, stopping shy of failure. Generally my goal is 1.5 to 2 times the amount of original reps. On “light days” I only do the minimum reps. If I am having a shitty day I only make sure I get the minimum reps and call it good.

My accessory work will vary somewhat but for bench I will do close grip and illegal wide grip bench, both for 3 sets of the weight and reps listed for back off work. Squats are the back off sets but with pauses. Heavy deadlifts  are the back offs from a platform.

Really you can see a lot of similarities with 5/3/1, LRB and Purposeful Primitive. I’m not ashamed to say that all three of these things were a big influence.

In addition to this I am conduction a little experiment and turning myself into something of a modern day Milo of Croton. Instead of a bull I am wearing a weight vest all day every day. At the moment it weighs 35 pounds. So far I can say that my traps are a bit tired, my feet hurt, food is not satiating and I fall asleep much faster than normal, much to my wife’s chagrin.

Weight Gaining Tips

Although I am not currently attempting to gain weight (soon, thank god, I will be though), I have quite a lot of experience with it. When I started lifting I was 6 feet tall and all of 130 pounds; combine that with my sweet Seattle tan (read: pale) and I would have made a great body double for Schmiegel.

Me at 18

At my heaviest I was hovering around 205-210 which is pretty good since I don’t gain weight easily. Now I will be the first to admit that I had a little more body fat than I generally care to carry around, between 13-15%. Not too high but I’m incredibly vain. Currently I am about 180 pounds at sub 4% body fat. Still pale though.

Me now

My point is that I have a lot of experience with weight gain and I know that there are a lot of people out there that have similar goals.

Here are some of my favorite strategies to pack on the pounds:

GOMADGallon Of Milk A Day. This one is a classic that has been around for a long time for the simple reason that it works. Usually this is paired with a Super Squats, 20 rep sets type of training. That isn’t the point of this post, you can still drink the milk and train another way. It is easy to follow as you know if you drank the gallon or not. Simply add it on top of all of your other food for the day. CALORIES: About 2400 FAT: 128 grams, CARBS: 176 grams, PROTEIN: 128 grams

LIQUID MEALS This requires the use of a blender. This isn’t like most of the shake recipes that I have been posting. This is FOOD that you drink. It helps to get a lot of calories before you get full. For an example see my morning shake.

OPECAdd some kind of oil to everything you eat. Shakes, pizza, eggs. It doesn’t matter. Dump some oil in it. Olive oil, coconut oil, flax. Pretty much any oil. At 14-18 grams of fat (about 150 calories) per tablespoon you can really pack in the calories without feeling stuffed. Word of caution though: you might get a little runny.

PEANUT MADNESSEat (lots of) peanuts and peanut products. Why? They are cheap as all hell. This was a popular method back in the 50’s and 60’s and, as someone who loves peanut butter, it’s awesome. Just munch on peanuts in addition to every meal and/or eat a crap ton of peanut butter each day.

EAT ALL DAY/SEE FOODAgain, very simple. You should be eating all day. Pack snacks to eat after meals. If you aren’t munching on something you’re doing it wrong. This one can be a blessing and a curse. The positive is that you get to eat all day. The down side is that you have to eat ALL DAY.

THE COMBO This one is my favorite and probably the most effective. Combine them all. I will eat 4 square meals a day with extra oil added to each meal and a glass of milk. I will make a big gallon jug full of blended foods of various types (1/2 gallon of milk, eggs, protein powder, oats, chicken, etc.) and drink at it all day. At night I like to eat cottage cheese and peanut butter. Mix 2-4 cups of cottage cheese with 1/2 a jar of peanut butter. Tasty.

As you can see there are plenty of ways to gain weight. It takes effort and commitment. To those who say they “just can’t gain weight,” I say give these a try.  Most of them will result in some level of discomfort but deal with it. That’s the price you pay to be strong and ‘UGE!

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