Muscle Building Programs

How to Be SUPERB strong and BIG

tyler — Mon, 12 Dec 2011 10:01:08 +0000

Many legendary bodybuilders used powerlifting and or powerlifting movements to build championship physiques. Arnold did tons of bench presses and squats. Franco Columbu did heavy deadlifts, and no one packed more muscle mass onto such a small frame.

Today, you have Johnnie Jackson, Ben White, and Super Training’s own Stan “Rhino” Efferding. Rhino is a ball of muscle, head to toe; he looks like he’s wearing football pads under his T-shirt, he’s so jacked. The dude has muscles in his feet, head, even coming out of his ears.

Is that even possible? Take a good look at Rhino and you’ll see what I’m talking about. Stan is the ultimate mix of size and strength–a pro bodybuilder who just happens to be the strongest raw 275-pound lifter to ever stomp across the face of Planet Earth.

When Stan came to ST, I weighed 330 pounds. He helped me drop down to 285. I dropped a weight class–and became stronger. My best total at 308 is 2,508, and my best total at 275 is 2,601. What I dropped was body fat, and people think I look bigger now. This was all done with a good old-fashioned bodybuilding diet (just with a little more fat) and powerlifting.

Here’s how you too can become not only stronger but also bigger:

Pick a main barbell movement for the day. For legs it would be squat or a deadlift variation. For upper body, your main movement would be bench press variations (flat, incline, or floor press) Warm up and progress to a 2-to-3-rep max. Make sure your form doesn’t turn to total shit. Make sure you don’t pile on a lot of weight too early. Making small jumps in weight ensures quality lifting.
Don’t miss weights. This basically means that you’re not doing full-bore maxes. You’re looking more for a level 8 or 9 out of 10 on the ST pain meter.
Do burn-out sets. When you complete an exercise by reaching a heavy set of 1 to 3 reps, drop the weight 50 to 60 pounds, and do 3 sets of 6 to 8 reps on that exact same exercise.
Use standard bodybuilding sets schemes: light, medium, and then heavy for 3 sets of 10. Or do 3 sets of 10 with the same weight on exercises that will help increase strength on the main event movement you picked, while also increasing muscle mass.
After the main exercise is over, superset opposing muscle groups. If your “main event” movement was bench press, move into dumbbell bench press and superset it with bent-over dumbbell rows, followed by dumbbell curls and lying dumbbell triceps extensions.

Once you’ve employed those mass-and-strength strategies, there are there a few more simple things to consider, Cupcake:

Be consistent with your training. Training hard for two months isn’t enough. Twice-a-week workouts will produce twice-a-week results. What you give is what you get.
A workout is only as good as its recovery. If you can’t recover from a workout, over time, lifting will work against you rather than for you.
Eat for sizes and strength. At my gym, Super Training, a kid named Jordan Ritchie did the greatest improvement that we have ever seen. I told Jordan if he wanted to get bigger and stronger, he’d have to eat a lot. The kid gained around 30 to 35 pounds in 12 weeks with no drugs. That’s pretty damn amazing but that’s not even the good part. In that same time frame, Jordan went from a 400-pound bench in a bench shirt to a 700 bench!!!

What the hell did this kid eat? Well, he invested in some protein powder, but after that, he didn’t have much loot, being a college kid. Jordan ate a lot around his training. He was often seen eating a peanut butter-and-jelly sandwich or a Snickers bar before he was finished with his workout. Jordan ate a lot of protein and complex carbs.

Source:Mark Bell

However, I do think he also pounded down some McDonalds here and there, because as powerlifters, gaining some body fat isn’t a huge deal. Basically, if you want to be huge, jacked, and strong then you need to not only lift big–you need to eat big.

Blogs You Should Read

3 Superior Tips for a Better Body

tyler — Mon, 01 Nov 2010 12:27:37 +0000

Getting jacked and packing on lean muscle mass in a mammoth accelerate means that you are going to have to do more then unbiased yelp heavy and hard. You are going to need to know the factual foods to eat and the proper amount of these foods to eat. After all, you grow when you are at rest not when you are in the gym. When your body is recovering, you need to gain positive that you are giving it the just fuel.

If your goal is to get 5 to 10 pounds of muscle mass in 4 to 10 weeks then you are going to have to produce positive that you are getting the upright amount of protein, carbohydrates, and yes, even fats. But you cannot reflect that you can honest go around eating anything and everything. You are good if you are thinking that you can go to a posthaste food joint and pack on mass in a short period of time, but it will be the faulty kind of mass. You will need to reach up with a well planned program in order to time your food true and eat the honest portions also.

For those looking to rep lean muscle mass the best time to score your protein is good around your workout. This is when you can do down a lot of protein, carbohydrates, and fats and you wont have to grief about it turning to pudgy. These nutrients will be conventional to obtain muscle like at no other time of the day. This is also the best time of day to utilize supplements also because it will be absorbed speedily and befriend to rebuild muscle. It is also a friendly view to drink a protein shake during your workout, the more protein the better.

Another key time to originate definite that you will continue to score is true after you wake up. When I say suitable after you wake up I mean suitable after you wake up. Before you do anything in the morning, you should drink a protein shake to crash the quick of the night. 30 to 40 minutes later you should have your regular protein packed breakfast.

I know that you have heard determined foods emphasized over and over again, but these foods are the ones that you need to pack on the mass. I want to go over a short list of these foods, impartial as a reminder. The first one on the list is eggs. I am talking about whole eggs not unprejudiced the whites. Tests have shown that people accumulate more muscle with whole eggs rather then fair the whites. The next food on the list is of course is canned tuna. Not only is it inexpensive but each can is loaded with protein. Chicken breast is gargantuan also. It is easy to prepare and it is also inexpensive and loaded with protein.

retain these simple ideas in mind if you are going to collect serious about gaining any kind of staunch muscle mass. Do not over consider it and you will be gaining in no time.
Getting jacked and packing on lean muscle mass in a mountainous run means that you are going to have to do more then unprejudiced allege heavy and hard. You are going to need to know the factual foods to eat and the accurate amount of these foods to eat. After all, you grow when you are at rest not when you are in the gym. When your body is recovering, you need to gain distinct that you are giving it the apt fuel.

If your goal is to gather 5 to 10 pounds of muscle mass in 4 to 10 weeks then you are going to have to invent definite that you are getting the upright amount of protein, carbohydrates, and yes, even fats. But you cannot deem that you can honest go around eating anything and everything. You are suitable if you are thinking that you can go to a quickly food joint and pack on mass in a short period of time, but it will be the contaminated kind of mass. You will need to near up with a well planned program in order to time your food good and eat the apt portions also.

For those looking to find lean muscle mass the best time to obtain your protein is good around your workout. This is when you can do down a lot of protein, carbohydrates, and fats and you wont have to danger about it turning to plump. These nutrients will be primitive to construct muscle like at no other time of the day. This is also the best time of day to exhaust supplements also because it will be absorbed posthaste and serve to rebuild muscle. It is also a righteous concept to drink a protein shake during your workout, the more protein the better.

Another key time to acquire certain that you will continue to glean is true after you wake up. When I say factual after you wake up I mean legal after you wake up. Before you do anything in the morning, you should drink a protein shake to demolish the quickly of the night. 30 to 40 minutes later you should have your regular protein packed breakfast.

I know that you have heard determined foods emphasized over and over again, but these foods are the ones that you need to pack on the mass. I want to go over a short list of these foods, unprejudiced as a reminder. The first one on the list is eggs. I am talking about whole eggs not honest the whites. Tests have shown that people gather more muscle with whole eggs rather then fair the whites. The next food on the list is of course is canned tuna. Not only is it inexpensive but each can is loaded with protein. Chicken breast is astronomical also. It is easy to prepare and it is also inexpensive and loaded with protein.

maintain these simple ideas in mind if you are going to earn serious about gaining any kind of precise muscle mass. Do not over contemplate it and you will be gaining in no time.

Blogs You Should Read

5 Tips to More Muscle

tyler — Mon, 01 Nov 2010 12:27:37 +0000

I know you feel frustrated reading through endless conflicting information on how to make muscle. The only method to issue whether or not an use or nutrition conception works effectively is to peep if it’s been tried and tested over time. This article will bellow to you the 4 Time-Tested Principles To Building Muscle For Hardgainers.

Principle 1 – Periodization. Periodization works by alternating the number of sets and reps of a given consume to stimulate muscle fibres without letting the muscle fibres the chance to adjust to the applied stimulus. This has been proven to overcome training plateau’s that many trainers experience. Another support to Periodization is the ability to drastically slit overtraining injuries. Since you’re alternating different intensities of a given employ you’ll minimize your risk of overtraining the Central Nervous System (CNS) .

Principle 2 – Frequent eating. Another principle which many hardgainers have pain with is frequent eating. It’s advisable that hardgainers recall 6-8 itsy-bitsy meals per day to bulk up. This will allow your body to have a constant meander of nutrients to your muscles. We all know this is really hard to enact especially if we have busy lives. and one design to overcome this plight is to station a side a time for example Sunday night to prepare all the meals for the week. This could include cutting up vegetable into individual containers, stocking up food supplies once a week and packing all your meals in a cooler bag to lift to school or work. Bare necessities for nutrition include individual containers for meals and food storage, a juicer to juice your fruits and vegetables and a cooler bag to store your meals for the day to acquire to school or work.

Principle 3 – Recovery. It’s essential to allow plenty of time for your muscle to recover. NEVER notify the same muscle group on consecutive days as you’ll fracture down even more muscle tissue. Your muscle need 48 hours to fully recover. Another valuable aspect of recovery is sleeping. It’s recommended that one gets 6-8 hours of sleep. The best time to sleep to purchase plump advantage of the anabolic set is before 10pm. Most muscle building hormones such as testosterone, IGF-1 and Melatonin are released after 10pm for a few hours.

Principle 4 – Mental place. Your mental space happens to be the most influential principle since it dictates whether or not you’ll catch or lose the battle to building your desired physique. In order to succeed in building your desired physique you need to have a white hot desire and faith. impartial by reading this entire article tells me you have a desire to change for the better. The expect now is are you going to consume action to inaugurate building your desired physique today?

To mercurial recap on what we’ve discussed here the 4 Time-Tested Principles To Building Muscle For Hardgainers include Periodization training, frequent eating, recovery and mental plot.

Blogs You Should Read

Getting Solid Workouts With Your Resistance Bands

tyler — Mon, 01 Nov 2010 12:23:47 +0000

If you haven’t worked out for a long time and have been nervous about getting active again, let me suggest that you initiate with resistance consume bands for leisurely increase in your strength and stamina. That’s because almost anyone can employ these to improve their condition. Whether you have joint problems, are recovering from illness or you’re an athlete maintaining your get, this is one of the best tools to catch the job done.

Resistance bands are available in a variety of sizes, materials and levels of resistance. You can catch the same resistance pound for pound as you can from free weights or machines. They are fairly inexpensive compared to home gym equipment or even the membership dues at your health club. They’re available online and at any sporting goods store and you can come by started for under $50.

Some people are intimidated by weight machines and barbells. If you’ve got leg, joint or lower abet hurt, you are far less likely to want to retract up a heavy weight and proceed it. Resistance bands are worn in quite a few expensive home expend machines.

When it comes to recovering from injury you’ll not only want to work the affected muscle but also the surrounding muscles that help it. That is one of the essential distinctions between free weights, machines and resistance bands. Not only do you have unrestricted range of motion, you also have a wider range of exercises that you can invent for therapy.

You can accomplish over 100 exercises with resistance bands and you can do them almost anywhere. For example, if you’re rehabilitating a torn rotator cuff, as you inaugurate to heal the joints and ligaments you’ll want to slowly commence to seize the muscles in the appropriate movement to stimulate growth. This can be done progressively through a variety of resistance and stretching exercises all using your bands.

Seniors can employ resistance consume bands to promote healthy bones and strong muscles without worrying about over training or the safety aspect alive to with heavy weights. Resistance bands and a jump rope or all you need to find started.
If you haven’t worked out for a long time and have been nervous about getting active again, let me suggest that you inaugurate with resistance employ bands for late increase in your strength and stamina. That’s because almost anyone can exercise these to improve their condition. Whether you have joint problems, are recovering from illness or you’re an athlete maintaining your effect, this is one of the best tools to acquire the job done.

Resistance bands are available in a variety of sizes, materials and levels of resistance. You can win the same resistance pound for pound as you can from free weights or machines. They are fairly inexpensive compared to home gym equipment or even the membership dues at your health club. They’re available online and at any sporting goods store and you can net started for under $50.

Some people are intimidated by weight machines and barbells. If you’ve got leg, joint or lower serve harm, you are far less likely to want to lift up a heavy weight and go it. Resistance bands are veteran in quite a few expensive home expend machines.

When it comes to recovering from injury you’ll not only want to work the affected muscle but also the surrounding muscles that attend it. That is one of the vital distinctions between free weights, machines and resistance bands. Not only do you have unrestricted range of motion, you also have a wider range of exercises that you can accomplish for therapy.

You can form over 100 exercises with resistance bands and you can do them almost anywhere. For example, if you’re rehabilitating a torn rotator cuff, as you launch to heal the joints and ligaments you’ll want to slowly originate to bewitch the muscles in the appropriate movement to stimulate growth. This can be done progressively through a variety of resistance and stretching exercises all using your bands.

Seniors can expend resistance utilize bands to promote healthy bones and strong muscles without worrying about over training or the safety aspect enthusiastic with heavy weights. Resistance bands and a jump rope or all you need to gain started.

Blogs You Should Read

Weight Lifting Programs

tyler — Wed, 30 Jun 2010 05:44:39 +0000

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren’t overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it’s ok if the secondary muscles get worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday… and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn’t really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday – Chest/Back
Tuesday – off
Wednesday – Legs
Thursday – off
Friday – Shoulders/Arms
Saturday – off
Sunday – off

Monday – Chest/Biceps
Tuesday – off
Wednesday – Shoulders/Legs
Thursday – off
Friday – Back/Triceps
Saturday – off
Sunday – off

Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – off
Thursday – Shoulders
Friday – Legs
Saturday – off
Sunday – off

Remember, these are just sample programs. Some people like to workout on the weekends, and I don’t. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

Blogs You Should Read

Strength Training Programs

tyler — Wed, 30 Jun 2010 05:35:27 +0000

I get a lot of e-mail from people asking me all sorts of exercise related questions such as:

- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Etc. Etc. Etc…

In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out.

There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers.

“Everything works, but nothing works forever.” That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.

Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.

Adding muscle is a very unnatural thing to your body. You must constantly throw “curve balls” at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down.

In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.

This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday’s and weekends. But if this doesn’t fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.

By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.

Note:
With each of the exercises do as many warm up sets as you need to get to your top working weight. Then perform the required sets and reps with the same weight.

For example:
So let�s just say your top weight for 5 sets of 5 reps is 100 lbs.

- Do one warm up set with 50 lbs.
- Do another warm up with 75 lbs.
- Then go to your top weight of 100 lbs. and perform 5 x 5 with 100 lbs.

If you get all 5 x 5 with good form, then up the weight to 105 lbs. for your next workout and repeat the process.

If you can’t get all 5 x 5 or you found them extremely difficult, keep the same weight for your next workout.

The Workout Routine

Click on the exercise name for a picture of the exercise (all pictures open in a new window).

Weeks 1, 2, and 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Standing calf raise:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated dumbbell shoulder press:
- 5 sets of 8 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps

Thursday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Wide grip pull downs:
- 4 sets of 15 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Bicep dumbbell curls:
- 4 sets of 12 reps

Tricep push downs: (with rope attachment)
- 4 sets of 12 reps

Barbell upright rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 4, 5, and 6 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps

Barbell shoulder shrugs:
- 5 sets of 10 reps

Leg extensions:
- 5 sets of 10 reps

Leg curls:
- 5 sets of 10 reps

Seated calf raise:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps

Preacher barbell curls:
- 5 sets of 10 reps

Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps

Cable upright rows: (from the low pulley)
- 3 sets of 15 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps

Stiff leg dead lifts::
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 15 reps

Leg raises:
- 4 sets of 12 reps

Crunches::
- 4 sets of 25+ reps

Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep barbell curls:
- 4 sets of 12 reps

Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 7, 8, and 9 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Pull down ab crunches:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Bent over dumbbell lateral raises:
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps

Leg press:
- 4 sets of 15 reps

Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps

EZ bar bicep curls:
- 4 sets of 12 reps

One arm over head dumbbell extensions:
- 4 sets of 12 reps

One arm dumbbell rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 10, 11, and 12 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Wide grip pull downs:
- 4 sets of 10 reps

Incline sit ups:
- 5 sets of 15 reps

Leg raises:
- 5 sets of 15 reps

Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Side lateral raises:
- 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps

Bicep dumbbell preacher curls:
- 5 sets of 10 reps

Tricep push downs: (using rope attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Squats:
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Leg extensions:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 10 reps

Standing calf raise:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do

Seated dumbbell shoulder press:
- 4 sets of 10 reps

Standing one arm dumbbell curls:
- 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.

After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.

Blogs You Should Read

Weight Training Workout – Want That New 12 Pack Abs & Lean Body

tyler — Mon, 28 Jun 2010 03:57:27 +0000

STRONG 12 PACK ABS

Have you seen the former Spice Ad, that man on the horse has a colossal 12 pack abs, plus a lean body? That sexy, lean body has gone from 6 pack to 12 pack abs. That ripped body can only be done by gaining lean muscle and losing more chunky. Now, how can that be accomplished, when you are only crunching and bench pressing heavy weights and you calm can’t derive that ogle?

There are some secret techniques to losing that tubby, getting sculpted and a ripped body, but you will need to change your mindset from the mature to the unusual “12 pack ab” view. This plan is known by some bodybuilders, but it Is not known by all. The usual weight training workout consists of lifts, bench pressing 100 pounds and taking rests. suitable thought but musty techniques.

WEIGHT TRAINING TECHNIQUE

Through a clear weight training workout it is possible to acquire the “12 pack abs”, I’ve seen some bodybuilders and they are wonderful. You need to execute muscle, building muscle means losing that last bit of burly you have stored up. This process takes diet and restraint and the qualified weight training workout. I have to mention though, you will need a tremendous motivator to earn you going, but it is possible if you know the technique.

full BURNING FOODS

Now the technique revolves around feeding the muscle, but you have to know exactly what foods to eat. Try not to listen to everyone in the gym, doesn’t always work if you want that lean, sculpted, sexy body. You really need to know how great to eat and when to eat and what works on gaining lean muscle. We all know adding more protein helps, but how many times, how remarkable and how many calories do we need? You need foods that maintain you energized and do you lean.

One tip, eat more protein-carb paunchy ratios, plus some cardio, this will allow you to accept lean mass muscle.

HERE IS WHAT YOU DO

Now, this all depends on your body type and the amounts of oblique exercises, crunches and bench presses you do. You really need to know what body type you are and what kind of weight training workout to do. You need to catch unique ways of killing those abs and working out.

The ultimate interrogate you need to regain out is should you lose all the tubby before gaining lean muscle, and what kind of weight training is the ultimate best for chunky burning?

One more tip, burn beefy through combos of cardio, weights and specific nutrition and foods geared towards your goal.

We All Deserve Nothing Less Than the Truth About Six Pack Abs

tyler — Sun, 27 Jun 2010 03:56:28 +0000

If you want to avoid falling prey to misconceptions and scams about how to work out and procure titanic abs, then the truth about six pack abs can give you all the information you truly deserve. There are times when you no longer know what to acquire, but the integrity of this guide would surely reach to light when you are able to understand what this could give you in the long accelerate. build determined that you have the discipline to launch on this fresh regimen, and you might also want to equip yourself with these:

� A certain spirit can create you reap all the benefits from learning the truth about six pack abs, because impartial like any strategy, it will only remain a conception unless you inaugurate to effect it. A fabulous scheme is nothing if the construction is never started and finished. Remember that committing yourself to this kind of blueprint requires optimum performance on your fragment in the sense that you will remain dedicated to what you do.

� With this, you should be able to originate with the simple yet very comprehensive methods explained by the experts in the field. Know that learning that information is one thing, but applying it in your life is another. Once you catch out the truth about six pack abs, it will only remain to be a belief inside your head unless you do something about it, or in other words, you pursue on following the instructions laid out for you.

� To launch with, your whole lifestyle would actually be changed in these consume methods. The plan you eye food would be altered, in such a device that you would initiate to eat more responsibly, keeping your body well-nourished while at the same time enjoying every meal you remove. After only a few weeks of following these strategies, you would also lose weight, which brings you closer to the abs you have wished for. As you lose all those flabby parts of your body, you would be able to wear those clothes that you have never imagined yourself in before.

� notice that losing weight is impartial allotment of the total effects that these techniques can give you, because to glean to working out your abdominal muscles, you would have to work on losing all the excess fats stored in your body first. After this, the toning of your midsection to gain six pack abs would be a slide.

It is about time that you realize a need to perform yourself healthier and filled with vigor to live a better life. This is basically the first step in your development as an individual, and being responsible with your mind and your body should also hone your personality. Being a wise consumer and a proactive person should invent you succeed in anything you keep your heart into, and should also assist you finish the goal of getting the six pack abs that you have been dreaming of.

Use One of the Best Muscle Building Tips to Build Muscle Fast

tyler — Sat, 26 Jun 2010 03:56:03 +0000

Want to know one of the best muscle building tips which will wait on you compose muscle quickly? Read this article to collect out this often unknown technique. Building muscle is a long, uninteresting and hard process. You probably know this and want fetch out other ways to get muscle. Well done this is a spacious first step to working smarter to enact your muscle building goals.

One of the biggest problems people have when trying to increase their muscle size and strength is doing the same workouts every time. Your body adapts very swiftly to any stimulus you provide it with (like doing weights) . Therefore it is critical to diversify your workouts every 3 weeks or so, (your body’s genetics determines how many times you need to change your workouts) . You can of course change variables like sets and reps, but there is a whole range of other muscle building tips and techniques we can consume to do muscle like a flash. Which brings us onto the rest conclude device.

Rest cease Training

Rest quit training is a acquire of weight lifting were you make a accept then rest for a short period before before doing another accept, until all the reps are completed in this fashion. The reason this works so well is that after a earn you give your muscle a short time to restore it’s ATP stores and basically recover. Then when you acquire the next pick up you do another colossal quality accumulate and glean a lot of tension onto the muscle, (which is vitally distinguished to make muscle) . The basic famous is your build quality reps every time and not flop about the gym pushing out half reps.

As an example you could make a fairly standard 3 x 8 accumulate method with a bit more weight than you would normally exercise for 8 reps; construct 1 regain then rack the weight and rest for 8-10 seconds; originate another glean and wait for another 8-10 seconds; support doing this until all your reps are finished for the set; Rest for 1-2 minutes before attempting another position and continue in this fashion until all sets are finished.

You really should give this procedure a try as it is one of the best muscle building tips not being widely conventional. It will definitely wait on you invent muscle rapidly. You can of course also cycle in other muscle building techniques after 3 weeks of this training to retain making new muscle gains. Such as using density, high intensity and other forms of muscle building techniques.

Understanding the Possibility to Build Muscle Without Weights

tyler — Fri, 25 Jun 2010 03:55:32 +0000

There are people who will speak you that you can create muscle without weights while there may be some who will glance at you with total disgust because they unbiased mediate that this is one impossible thing to do.

The respond to this interrogate may vary. In case you ask whether you can manufacture muscle plump muscle without using weights then this is unlikely. But if you ask if you can create muscle without the need for weights then this can be possible. This device is especially upright among people who are fair novel to the world of working out and those whose muscles are not really archaic to a lot of stresses.

But in case you would like to watch snappy result then you might believe getting rid of the view to design muscle without weights. Here are some of the reasons why you need to carry weights:

1. They are going to work your muscles in order to uphold some tone while they execute clear that they are conditioning the muscle while stopping atrophy.

2. In case you cannot go to the gym or impartial in case you simply can’t afford one then using weights is a very profitable alternative for you to remain in pleasurable shape all the times.

In short, although there is a varied understanding when it comes to the put a question to of whether you can manufacture muscle without weights, one thing is for positive and that is the fact that we should never abandon the opinion of submitting our body into it if only we can. After all, there is no pain in doing it. Weight training is also perfect for people who do not have all the time in this world to go to the gym because of their busy schedule. By weightlifting, they can befriend to their affair without going to the gym.

Now that the seek information from about the possibility to construct muscle without weights has been resolved, it is the time that we launch to do it. During the process, originate with weights that you can carry easily then you might want to add on the weight by the time when you search for it fit. Never become too angry about the process because you might cause more effort than certain result to your body. Also, you should ask the back of a physician to attend you on the process of choosing the great weight for you.