Selen Dar

Muscle-Building Workout and Diet

Hey what’s up guys? Troy here with
If you guys want to gain muscle fast, you guys came to the right spot because I’m going
to take you guys through my crazy anabolic workout today and this is a workout that I’ll
do myself like once every 1-2 weeks just to illicit the maximum anabolic hormone release
and just to put the most overload on my body’s largest and strongest muscle groups. So this is a highly effective muscle-building
anabolic regiment. I’m going to walk you through it. I tried filming it at my local gym. Unfortunately
the manager kicked me out after about ten minutes and I have a few choice words for
him but I won’t say it. But anyways I’m just going to walk you guys through the workout.
These are all basic compound exercises – you should be able to lookup all these different
exercises if you’re unfamiliar with any of them. And also a really important thing to
do on this crazy anabolic workout is to incorporate a carbohydrate refeed day. So these carbohydrate
re-feed days are highly anabolic because they’re going to give you that maximum insulin spike.
I’m going to do another video on how to do a re-feed day – breakdown all the basics of
it but essentially how it goes is you’re going to drop your protein intake a tiny bit – maybe
by 20 percent; you’re going to lower your fat intake maybe 15 to 20 grams – so very
minimal fat intake and you’re going to double your carbohydrate intake. So if you normally
consume 200 grams of carbohydrates per day, you’re going to wrap it all the way up to
400. So this is going to be highly anabolic when we hit these compound exercises and when
we’re putting all this overload on our bodies so make sure you time this workout on a high
carbohydrate refeed day. So my workout is very simple to do. I’m not going to say simple
to do but it doesn’t have a lot of rocket science behind it. So I do seven different
compound exercises and these are my seven favorite muscle-building compound exercises.
I’ll go really heavy on every single set. I’ll try to keep my rep range between six
and eight on every single exercise. I’ll try not to rest more than 90 seconds between any
of my sets. So this is going to really force the maximum amount of overload on our muscles
– you’re going to notice you’re going to be a little bit sore if you’ve never done this
kind of workout before. This is a highly anabolic workout – a whole body workout between your
lower body and your upper body. You’re going to build up your quads, your hamstrings, your
back, your chest, your arms, your shoulders, your traps. This is going to be truly a full
body workout with these seven different exercises. So the seven exercises are: Barbell Bench
Press, Dead Lift, Squat, Barbell Row, Wide-Grip Pull-Up, Dip and the Barbell Shrug. And if
you guys are really strong, make sure you incorporate Weighted Wide-Grip Pull-Ups and
Weighted Dips. So I’m at a point where I can fortunately built up a really good base so
I can do Weighted Wide-Grip Pull-Ups up to about 45 lbs. and I can do Weighted Dips with
a couple different weight plates. Make sure you challenge yourself and it’s really important
to track your progress on these anabolic days and make sure you’re getting stronger on all
these exercises. So there’s going to be 21 sets total to the
workout. You’re going to do three sets for every single exercise. You’re going to try
to keep your rep range between six and eight repetitions – that’s six to eight reps in
absolute muscle failure. You shouldn’t just be like effortlessly doing six reps and racking
it. You need to push yourself and you need to go really heavy on every single one of
these compound lifts. This is going to illicit the maximum anabolic hormone release – it’s
going to give you guys tremendous results when you incorporate all seven of these compound
exercises in 100 percent maximum intensity on top of a carbohydrate re-feed day. So if
you guys these naturally super-hard gainer kind of people, this is the most powerful
thing you can do to pack out rock solid lean muscle mass and you get those really quick
gains. I know you guys want gains and you want them fast so try this crazy anabolic
workout on top of a carbohydrate re-feed day once a week and I guarantee you guys will
have some tremendous mass-building results. I’ve had tremendous results doing these. I
know a lot of other fitness models and bodybuilders that do these similar high anabolic days.
Try it out guys – let me know what you think.

15 thoughts on “How To Gain Muscle Fast: Crazy Anabolic Workout For Skinny Guys

  1. [New Video]: INSANE Workout that maximizes your Anabolic Hormones.

    If this isn't the most powerful muscle building workout you have ever seen – your name must be Ronnie Coleman!

    All kidding aside, check out this video to see how you can incorporate this insane anabolic hormone pumping workout into your routine once a week for speedy muscle gains. 

    How To Gain Muscle Fast: Crazy Anabolic Workout For Skinny Guys

  2. So should you do this every day, or with 1 day rest between? Or should you just stick to your old plan and do this only like once a week?

  3. a question .. i'm skinny and i saw his videos how to gain weight i was 50kg and for one month gained 5kg so i went 55kg but i'm having a problem i'm not gaining more weight even if i'm eating same as that month that gained 5kg ?? what should i do?? i eat every 3 hours but still i'm 55 kg .. my goal is to go 65kg.

  4. I'm really skinny 110 pounds and I'm desperate to gain Waite. I've tried eating every two hours but it doesn't work.. Is there any types of food that can help me? And how can I cook it? Thank you for helping

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