Karston was tired of always being the small kid in high school, so he decided to start training with his brother to build some size. After three years of hard training and dedication, he put on 66 pounds of solid muscle! Read on to learn how he did it.
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Before:
94 lbs
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After:
160 lbs
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Vital Stats
Name: Karston Bruner
Email: KarstonBruner@yahoo.com
Bodyspace: KarstonMBruner
Age: 18
Before:
Weight: 94 lbs
Body Fat: 8%
Arms: 11"
Bench: 95 lbs
After:
Weight: 160
Body Fat: 10%
Arms: 16"
Chest: 43"
Bench: 235 lbs
Why I Got Started
I got started because I wanted to see if lifting weights and gaining muscle could help make me bigger. My whole life I had been the
smallest kid in any class in school. Going into high school I still hadn't broken 100 pounds. My brother, who was just a year older than me, was almost a foot taller and much stronger. I didn't like being so little.
  Click Image To Enlarge.I Didn't Like Being So Little.
How I Did It
I decided to start working out hard 6 days per week, for an hour workout. At first, the work was too hard, and I couldn't get myself to go everyday. I would skip out, and make an excuse to why I wasn't there. In time, lifting became a routine, a part of my daily life.
 Click Image To Enlarge.Lifting Became A Part Of My Daily Life.
I went to the YMCA here in Vancouver, Wash., everyday with my brother, where I slowly started catching up to his size. Eating a lot of protein and lifting hard, I grew 6 inches and gained over 60 pounds.
 Click Image To Enlarge.I Slowly Started Catching
Up With My Brothers Size.
Supplements
Diet
I have an extremely fast metabolism, so my diet has been something I struggle with. I still
see gains and mass with the way I eat, but here is a sample.
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:
Meal 8:
 Click Image To Enlarge.Karston Bruner.
Training
For training, I like to go through the week with five main days of each muscle
group, and on the sixth, work whichever muscle needs more work, or is lacking.
I also don't work out over 45 minutes.
I tried out the 5x5 workout, 5 sets of 5
reps, but didn't see enough pump and muscle fatigue. So I went back to 4 sets of
10 for each exercise. Cardio is out of my workout right now because of ACL repair knee surgery.
Monday: Biceps, Triceps, & Brachialis
Tuesday: Shoulders & Traps
Suggestions For Others
I believe that anything can be achieved through hard work and determination. There is no such thing as not having a "natural" good body. Push yourself to give up an hour a night to exercise, either cardio or lifting weights, and you will see a differnce, physically and mentally.
Click Image To Enlarge.Anything Can Be Achieved
Through Hard Work & Dedication.
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