Alan Stephan with amazing advice written in the 1950’s. So simple and yet people today so many years later still have no clue and complicate the hell out of this.
“All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can.
Let’s deal with the right exercises first. If you build a schedule around either the deep knee bend or the dead lift and take it from there, you are on the right track.
The fundamental movements such as the supine press or any of its variants – bench presses of incline presses – curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best.
Don’t forget to drink lots of milk and eat plenty of good food such as fresh vegetables and meat, eggs [whole], cheese, and butter. Fruits and salads are also good.
An important factor in a weight gaining programme is to rest all you can on non-training days. Whatever you do, don’t play other games [sports] and expect to make progress. You must rest completely between workouts and get a good night’s rest each and every night of the week.
Work hard on your schedule [routine], be persistant and determined and you are going to have little or no trouble in gaining bulk!” Alan Stephan, “Bulking is Easy” (Your Physique, 1950)