San Diego Personal Trainer Shares Secrets

How to bulk up part two. In the video below I share will how to train for muscle growth and what helped me gain sixty pounds of muscle in six years. I think there are three things that are crucial when working out.

1. Diet/Nutrition
2. Workouts
3. Recovery

Why is diet important? Nutrition/diet is one of the most important factors when trying to gain or lose weight. Getting the right nutrients at the right times can be a challenging. Here are a few suggestions.

• Eat every 2-3 hours
• Eat protein with every meal
• Avoid Sugar
• Prepare meals that can last for 3-5 servings. Ex Turkey Chile, Hard Boiled Eggs, Baking 4-5 Chicken Breast
  

Working out is the most important factor when trying to put on size. I'm sure most would agree that just eating would put on size, although not the size that is desirable. For muscle growth one must follow the overload principle.

I suggestion two day splits.
Day 1 - Chest, Shoulders, and Triceps
Day 2 - Back, Biceps, and Legs
Rest on day 3
Day 4 repeat day 1
Day 5 repeat day day 2
Day 6 and 7 - I recommend playing a sport, going for hike, something fun and enjoyable.
I recommend doing core training every other workout - Abs, lower back, glutes, hip flexors, & obliques.

Recovery is the final factor, but also crucial in seeing results. Recovery time is imperative for allowing the muscles to heal and grow. Working out same muscle groups in consecutive days doesn't allow them to heal properly, which in turn can cause injuries. (Ex- day 1 doing a Row, day two bicep curls. Rows exercises also work the biceps. So you would be working out the biceps in consecutive days, which may lead to injuries over time.) Injuries are something I'm very familiar with. Learn from my mistakes and give each muscle at least 48 hours of rest before another workout.

Watch my video below for more suggestions. If you want to send me a question I'll be happy to answer in my next video.

My before and after pictures.