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Can you go from scrawny to brawny in just 10 weeks? MF’s Sam Rider investigates
After more than a decade of intensive weight training in an attempt to pack on muscle I’ve got nowhere. My bodyweight has flat lined since I turned 17 and I can’t seem to put on any mass no matter how much I train or eat. So I’ve sought the help of transformation specialist Adam Gethin, founder of Creating Physiques, to help me overcome my ectomorphic genes. We set out a top-end target of adding 10kg in ten weeks, but right now anything would be a bonus.
In the above video you join me for a brutal lower body workout at W10 Performance in West London. I’m seven weeks in and making good progress but my body is beginning to get used to the increased workload. To keep me on track Adam has shaken things up with drop sets and a killer density set for squats.
This is where you have to do as many reps as you can in three minutes. You can put the bar down for a breather but you have to pause for a second at the bottom of each rep to maximise the tension on your muscles and make them grow. Adam challenged me with hitting 30 and I think I managed 50, but by that time I was so lightheaded I might have dreamt the last 20.
Watch the video, give this density set a go yourself and follow my blog. Here’s part 1: http://bit.ly/1p5qZFJ
For any questions follow me @SamRiderMF http://bit.ly/1juHLhW
How to build muscle – Sam’s bulking transformation part 3: http://www.mensfitness.co.uk/exercises/3755/bulking-training-blog-part-3
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