My Journey to Building Muscle: A Comprehensive Guide
It may sound unbelievable today, but during my first four years of training, I gained nearly 100 pounds of muscle in a small gym located in a seaside town in northern Norway. Yes, this gym had just enough room for two beds, yet I managed to transform my physique dramatically.
The Early Days of Training
At 16, I weighed over 130 pounds. I spent four years training with my brother in that modest gym, utilizing the simplest equipment available, and eventually reached a weight of 225 pounds. I firmly believe that with a well-structured training plan and relentless dedication, muscle growth is entirely achievable.
Commitment to Hard Work
Before I started bodybuilding, I enjoyed soccer and ski jumping. Through my first year of bodybuilding, I gained 25 pounds. Perhaps my body was well-suited for this kind of training, as I found that I could gain muscle relatively easily, even with imperfect form. Over the next three years, with a "Rapid Muscle Gain Plan," I added another 70 pounds, adhering strictly to the principle of recovery essential for muscle growth.
Much of my knowledge came from various bodybuilding magazines, and I was heavily influenced by my idol, Arnold Schwarzenegger, especially his film "Pumping Iron." Despite living in a remote part of Norway, I frequently experimented with techniques and methods shared by fitness experts in those magazines. I often pushed myself with heavy weights since I grew taller and stronger compared to my peers. In my cramped gym, I had to make do with two long benches for squatting, having only seen a proper squat rack in a movie.
The Pyramid Training Method
During my first four years, my primary goal was to become stronger and build a physique comparable to Arnold Schwarzenegger while ensuring balanced muscle development across all body parts. Initially, I performed exercises at a faster pace due to my youth. However, I've come to appreciate the benefits of slower, controlled movements. I utilized a pyramid training method to gradually increase muscle stimulation, starting with lighter weights and higher reps before escalating the weight and decreasing the reps.
Integrating High Reps with Low Reps
In my routine, I would begin each exercise with lighter weights for 12-15 reps to warm up, then increase the weight for 4-6 reps in the final set. This combination created the foundation for quality muscle development. I adopted pyramid training at 16, and it has become a staple in my regimen ever since.
Embracing Norwegian Intensity
One of Arnold's quotes that resonates with me is, “If you want to become a champion, you have to endure pain and overcome the obstacles in your path.” Encouraged by his words, I embraced high-intensity training, often incorporating forced reps and drop sets into my sessions. Occasionally, I would engage in extreme shock training to challenge my muscles rigorously.
If you enjoy intense workouts, consider integrating shock training into your routine—just remember to do it sparingly (once every two months per body part) and ensure ample recovery time. For back workouts, I could manage 30 sets of various pull-ups or heavy deadlifts, and during arm days, I would perform 20 sets of barbell curls, sometimes even disregarding standard set counts until total muscle fatigue. While challenging, this type of training can significantly accelerate muscle growth.
Finding Your Optimal Training Method
The "Rapid Muscle Gain Plan" I used from ages 17 to 20 can serve as an excellent guide for beginners to avoid mistakes. This plan allowed adequate recovery between intense workout sessions, focusing solely on two exercises per muscle group each week. As I increased intensity, I concentrated on one major body part at a time, requiring only five training sessions a week.
Attention to Detail
Even at 17, I paid close attention to the finer details of training. Many experienced bodybuilders perform only 3-4 sets for legs. However, considering that the hamstrings are significantly larger than the biceps, why not commit even more sets to them? I also made sure not to overlook training for my traps and rear deltoids.
California Dreaming
By the age of 20, I had surpassed 225 pounds and began preparing for my first bodybuilding competition. At 21, I won that local competition, which sparked my ambition to pursue bodybuilding in the United States. I made my way to Temple Gym in Birmingham, England, resolutely determined to become an elite bodybuilder. Eventually, I fulfilled my dream of training at the iconic Gold's Gym in Venice, California, just like Arnold Schwarzenegger. My current goal is to establish myself as a top professional bodybuilder.
Nevertheless, I always remember my humble beginnings in a cold, dimly lit gym, where my relentless dedication finally led to fulfilling my dreams. I hope that by sharing my journey, others can find motivation in their challenges. Remember, setting actionable and realistic goals is crucial to your bodybuilding journey.
Your Quick Muscle Building Guide
- Foundation Training: Focus on compound movements like squats, deadlifts, and bench presses.
- Consistent Progression: Use the pyramid training method, increasing intensity until you can safely lift heavy for 4-6 reps per set.
- Proper Form: Maintain strict form and concentrate entirely on the muscles being targeted.
- Balanced Nutrition: Ensure sufficient protein and carbohydrates, mastering a scientifically-backed diet.
- Set Intermediate Goals: Define clear objectives for each training phase, consistently applying pressure to your muscles with heavier weights and increased intensity.