Ant “Gainz” LaVigne is here today to take you through his chest workout for muscle growth. You’re going to crush upper, middle, and lower chest and then his 35-rep trademarked burnout set.
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What if I told you that by this time next month, you could have nearly 10 more pounds of solid muscle mass?
If you’re a hardgainer currently struggling against a speedy metabolism and a training program that’s falling flat, you might be a little skeptical—and I wouldn’t blame you. Unless you’re one of those genetically blessed bodybuilding unicorns who can forge muscle as if by magic, packing on 10 lean pounds is very difficult to do naturally. And just to be clear, doing it naturally is the only way I’m interested in.
On some of those more frustrating days, it might seem damn near impossible. But you can do it. I say that because I’ve done it myself.
| With Focus, You Can Change Your Physique |
These days, I’m competing as a pro bodybuilder in the World Natural Bodybuilding Federation, tipping the scale at 190 pounds. But not a single pound I’ve added came easy.
When I was a freshman in high school, I was lucky if I weighed 145 pounds after a particularly heavy meal. I wanted to be bigger, but didn’t know how to get there. Once I discovered the weight room, though, and I was on my way. My body responded immediately to weight training, and pretty soon I was up to 160. By the time I graduated, I had reached 200 pounds, then tacked on another 15 pounds during my first year of college.
But here’s the thing: I was constantly focused on bulking during this time. I knew my only chance to grow was to remain in a near-constant anabolic state. Hardgainers have no other choice! You truly must go hard, or go home.
Personally, I was all about mass gain for five years straight before I even thought about shedding anything. Then I started to think about becoming a pro bodybuilder, and everything changed again as I started to lean out. At 18, I did my first fitness photo shoot, took aim at my first bodybuilding contest, and competed at a ripped 175 pounds. I earned my WNBF pro card a year later, and entered my third show at about 185 pounds.
| Learn From My Mistakes |
I was able to outpace my metabolism and add weight through those years, but I made my share of errors along the way. I wish I had known then what I know now, instead of having to struggle through so much trial and error. Today, as a competitive pro and AFPA-certified nutritionist, I’ve learned how to take the best training, nutrition, and supplementation strategies and put together any kind of plan I want. The plan of attack I’ve put together here is perfect for anyone who dreams of getting bigger.
The following six-days-per-week workout plan, coupled with the serious nutrition tweaks I’ve outline in the nutrition plan, is designed to help you put on 1-2 pounds per week, or 8-10 pounds in four months. I’m not having you shoot for any more gains than that because anything above 8-10 pounds would probably not be the type of lean mass you’re aiming for.
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