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Teen Transformation Of The Week - Michael Franklin!

Michael was tired of being the skinny kid in high school, so once he got into college he decided it was time to start focusing on gaining weight. Read on to learn how he became hooked on bodybuilding and packed on 45 pounds of solid muscle!

Before:
150 lbs

After:
195 lbs

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Vital Stats
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Name: Michael Franklin
Email: franklinuf@gmail.com
BodySpace: mf6121989

Before:
Age: 18
Height: 6'2"
Weight: 150 lbs

After:
Age: 19
Height: 6'2"
Weight: 195 lbs

Why I Got Started
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I've always been the skinny kid in class, I was never strong or athletic. After I started college, I decided I wanted to do something about it. When I started I just wanted to gain a little weight but within a few months I got hooked.

How I Did It
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When I started I had no idea what I was doing; nothing was intense. I worked entirely with machines. After a month or so of this I started working out with a buddy of mine, slowly working toward a decent split program.

During that summer I really started to research different training programs geared toward mass and began focusing a lot on free weights. I started a German Volume Training Program and stayed on this for about two months.

Click Image To Enlarge.
I Really Started To Focus
A Lot On Free Weights.

During this period I began to eat more and realize how my body reacted to certain foods. Since then I've used various splits, training each muscle once per week.

Supplements
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Diet

Diet is the most important part of any progress you will ever make, especially if you're a hardgainer. You need to eat constantly, 5-8 meals per day.

Meal 1:

Weight Gainer

Meal 2:

Meal 3:

Chicken or fish
Sweet potato or brown rice

Meal 4:

Chicken or fish
Sweet potato or brown rice

Meal 5: Post-Workout

Fast digesting carbs
Whey Protein

Meal 6:

Steak
Sweet potato or brown rice

Meal 7:

Training
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Day 1: Legs

Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Stiff-Legged Deadlifts: 3 sets of 10, 6, 4 reps
Seated Calf Raises: 5 sets of 15 reps

print Click Here For A Printable Log Of Day 1: Legs.

Day 2: Chest

Incline Bench Press: 3 sets of 8-10 reps
Bench Press: 3 sets of 8-10 reps
Dips: 2 sets to failure
Dumbbell Flyes: 3 sets of 10 reps

print Click Here For A Printable Log Of Day 2: Chest.

Day 3: Back

Deadlifts: 3 sets of 6-8 reps
Pullups: 3 sets to failure
Bent Over Barbell Rows: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 3: Back.

Day 4: Shoulders

Dumbbell Shoulder Press: 3 sets of 8-10 reps
Shrugs: 3 sets of 8-10 reps
Upright Barbell Rows: 3 sets of 8-10 reps
Bent-Over Lateral Raises: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 8-10 reps
Front Dumbbell Raises: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 4: Shoulders.

Day 5: Arms

Dips: 3 sets to failure
Close-Grip Bench Press: 3 sets of 8-10 reps
Barbell Curls: 3 sets of 8-12 reps
Hammer Curls: 3 sets of 8-12 reps
Preacher Curls: 3 sets of 8-10 reps
Seated Triceps Press: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Day 5: Arms.

Day 6 & 7: Rest

Suggestions For Others
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Eat, eat and eat some more if you're trying to gain weight. 75% of your results will come from diet. Take time to rest, muscles need time to recover and rebuild.

Utilize resources available to you, whether it's Bodybuilding.com or someone who has trained for a while and knows what they're doing. Stay motivated and consistent and you will reach your goals.