Q: I have followed Mr. Rader's squat program for weight-gaining for two months
and gained 15 pounds which really showed on my appearance.
I thought I was fully rewarded for my efforts but for my chest which was only 38-1/2" expanded. Mr. Rader sent me advice, telling me what to do to bring my upper body up in development. I also added situps and deadlifts to this program and in just over a month my chest gained to 41 inches expanded, but I am still not satisfied.
My wrists are small and weak, but my real problem is my latissimus development. I just can't seem to make any gains on this region. Could you help me
A: Your question perfectly illustrates a point which I try to make quite often.
Why ask for advice when you are not prepared to give the advice you receive a fair trial? The gain you made in two months was a remarkable one despite what others may tell you and despite the remarkable gains claimed by others.
The test of a schedule is if one improves on it.
THE TEST OF A SCHEDULE IS IF ONE IMPROVES ON IT.
[No matter if it comes from a gym rat, a lab coat, a weightlifter, bodybuilder, powerlifter or strongman. All that matters is that it works FOR YOU and gets you closer to the goal YOU chose.]
Some areas of the body respond more rapidly than others to exercise. Hard regions to develop have always been the calves and forearms. You should have kept on with the schedule until further gains were impossible. Two months is simply not long enough to use a schedule. At least four months are needed.
Your big mistake was when you included stomach exercises and dead lifts in a weight-gaining schedule. The Deep Knee Bend is a GROWING EXERCISE while the Dead Lift is a POWER EXERCISE and the two just do not mix in a workout. Any exerciser who desires to gain wight should NOT INCLUDE ANY ABDOMINAL EXERCISE IN HIS WORKOUTS.
I advise you to keep on your schedule as given you by Mr. Rader for building the upper body with this exception - cut out the back presses and the extra set of curls and use the following: four sets of box presses, curls, upright rowing motions and then breathing squats up to 20 reps three breaths per squat. Immediately after finishing your squats start on bent-arm pullovers on a box. As you lower the weight, breathe in as much as possible and breathe OUT AS MUCH AS POSSIBLE WHEN RAISING THE WEIGHT and repeat. Don't forget to keep your arms bent at the elbows and let the weight travel below the level of the head so that it NEARLY touches the floor. You can easily work up from 4 or 5 sets of 10 reps to 3 with 15 and 2 with 20 reps. Start out with a weight you can easily use for 10 reps and work up as explained above.
With regard to your small and weak wrists, I would advise you not worry about this. According to experts my arms should not be larger than 15-1/2 inches because I only have a 7" wrist. But my arms have not heard of the experts and so are measuring 16-3/4 inches at the present time, cold.
Enjoy YOUR Lifting!
"Live for Your Sins" - Doug Stanhope
Warning: References to "kickfucking some girl with cerebral palsy" may be found offensive by some.
And he "toured" with Mitch Hedberg on the road for a few months before Hedberg died.
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