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from THE JAKARTA POST -- WEDNESDAY, MARCH 24, 2010 Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes.
Twice a month he will be offering professional advice through this column.
Hi Ade Rai, I have been training in a gym for six months on a weight-gaining program. I have stuck to the following routine since I started, and would like to ask your opinion about it.
Day 1: Upper Body (chest, shoulders, arms, and back) two exercises, five sets each with progressive weights in the next sets.
Day 2: Lower Body (front thighs, hamstrings, and calves) 2 exercises, five sets each with progressive weights in the next sets.
Day 3: Off Day 4: Repeat Day 1 Day 5: Repeat Day 2 Day 6 & 7: Off I got good results with this program in the first three months, but lately I have hit a plateau. I have …