A Straightforward Gaining Program - Michael Caravalho

Ken Waller

A Straightforward Gaining Program
by Michael Caravlho (1971)


The quest for ultimate muscularity is achieved by a combination of various routines throughout the span of many years. NO ONE program will produce the finished product.

Simple, but hard-worked programs, are one of the keys to success. One can gain just as well and often many times more but using an abbreviated program. I will relate to you a program that can prove most beneficial to the underweight person, or the man who wants to gain a lot of weight in a short time.

First, and foremost, consider your diet. You’re probably sick of hearing this but you won’t gain up to your potential if you don’t have a nutrient-rich diet. A good gaining diet contains plenty of dairy products, meats, grains, fruits and vegetables. Supplements are a fine addition to this. Vitamins B, C, and E are the ones most people need more of.

One of my favorite gaining drinks is as follows: 1 to 3 eggs, 1 cup of skim milk powder, 1 or 2 scoops of strawberry ice cream, a banana and whole milk. Mix this in a blender and drink two or three times a day between meals.

Now to the training part of the program.

Only four exercises are to be performed. The parallel squat, bench press, stiff-legged deadlift, and the clean & jerk. That’s all! This can be a very result-producing program if followed thusly:

Do the bench press first, doing 5 sets of 6 reps using heavy poundages for the last 3 sets, resting a couple of minutes between sets. Really push this exercise, cheating if necessary on the last few reps of each set. 1½ times bodyweight will start producing really good gains. Remember, the first 2 sets are a warmup so do about 8-10 reps on each. Then do the last 3 sets for 6 reps, jamming out every repetition.

The squat is next and don’t be afraid. Add weight even if you think it seems impossible. Concentration is one of the most important factors in performing heavy squats, and you will find that out after a few hard yet successful sessions. Again, do the same 5 x 6 as the bench.

The clean & jerk is next and you should try to work up and over 1½ times bodyweight. Do 1 clean and 1 jerk, then 1 clean and 1 jerk, for 5 sets of 5 reps, 2 warmups, 3 work sets. This exercise stimulates the upper body tremendously, and combined with the bench press, this duo is hard to beat.

The final exercise is the stiff-legged deadlift. It will not only work the lower back but the upper back as well. You lower back, lats and traps will know they have worked after a hard session of stiff-legged deadlifts. The grip also gets a decent workout with exercise. do 4 sets of 10 reps, 2 warmups, 2 work sets and try to get those poundages up to 1½ times bodyweight.

Do these four exercises, eat a nutritious diet and work out hard. You’ll gain.