Clean & Jerk program for gaining weight

The Clean & Press or the Clean & Jerk will work well, too. One warmup set, then one set of 20 reps with every bit of weight you can use. If you feel you need a little more work, a few sets of squats will round out this routine.

Sometimes the hardest part is limiting yourself to only doing one or two exercises. A workout should not be an attempt to see how much work you can stand. Rather, it should stimulate growth. Then, all you have to do is rest and recuperate. This is when growth takes place. A long workout has it's place; it will build stamina and endurance, but a short, intense workout will cause growth!

Use a weight that is heavy enough that the set seems like 20 single reps. It will take several minutes to do this one set.

An effective weight gaining routine should be made up of only a few exercises. A standard "gaining" routine has about 5 to 7 exercises. However, excellent results can be had by using from one to about three exercises. Make sure you do a "pushing" exercise, a "pulling" exercise and SQUATS.

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You could even try using squats as the only exercise in your routine! One warmup set and one heavy set of 20 reps.

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