Arnold worked out six days a week back in the day because he could still make or maintain gains. Obviously when this was said “Train no more than 4 days per week.” it was targeted at “individuals who have a hard time gaining weight”. You don’t workout as much if you can’t gain weight. You need to burn less calories or eat more to gain weight while working out. Obviously you cannot workout 6 days a week and gain weight if you’re burning too many calories or not eating enough. Therefor, workout less days to gain weight because you’re not as awesome as Arnold.
Brad Schoenfeld, MSc, CSCS, CSPS, is an internationally renowned author, educator and trainer. He is the author of the new book, “ The MAX Muscle Plan, ” and has worked with numerous elite athletes to optimize their body composition and performance. He is president of Global Fitness Services, a fitness consulting firm in Scarsdale, NY, as well as a lecturer in the exercise science department at Lehman College in Bronx, NY. He is currently pursuing his . at Rocky Mountain University, where his research focuses on the mechanisms of muscle hypertrophy and their application to resistance training. Check out his blog at: .
You should take protein and creatine as your key supplements or a Weight Gainer product if you want to gain maximum mass. Take a whey protein shake 2 to 3 times per day with one serving being just before your Halo immediately after training and take creatine monohydrate powder or a creatine tablet (like Creakic or Creadex). Start off taking 4 servings per day for the first 5 days and thereafter take 1 to 2 servings per day (2 on training days and 1 on non-training days). To gain mass at the fastest rate, you can either do the Nitro/Cell stack (Nitro 3 times per day and Cell-Tech twice on training days and once on non-training days - always take one serving of Nitro immediately, followed by Cell-Tech right after training) OR you can use a weight gainer like Mutant Mass (along with powdered creatine) or Mass-Tech or Muscle Fuel Anabolic (which already contain creatine). If your diet is good (high in calories and protein), go with the Nitro/Cell stack, if your diet isn't so good, go with one of the mass gainers - start off with 2 to 3 scoops twice daily and increase until you are gaining the desired amount of weight per week (1/2 to 2 kilos).