Post by Admin on Jun 4, 2016 6:26:01 GMT
Weight Tips
Now before we go into the workouts, here are some of my top tips and secrets to really blasting those muscles and getting those pumps needed to gain size and mass.
1) Only work one muscle group a week. By blasting these muscles and allowing them a full week to recover, they will just be starting to heal when you blast them again. This blast and heal cycle will keep those muscles constantly growing.
2) Feeder Work Outs. These are high rep workouts that focus on the muscle groups you did the previous day. This pumps bood and oxygen into those sore muscles thus “feedng” them. Resistance bands are great for this.
3) Train for the “pump”. When you work a muscle, do not just move the weights. CONTRACT the muscles or tighten the muscles in isolation to get that “pump”.
4) DO NOT TAKE BREATHING BREAKS! The point of lifting weights is to achieve muscle failure. This happens when the muscle is wore out. When you are taking long breaks between sets and excersizes, you are pumping oxygen and blood into those muscles and starting the healing process. You are actualy doing yourself a disservice. This is also true for those people to pause during a rep and take a bunch of breaths. Throw the weight, do not take breaks, hurry to the next rep or excersize and feel the burn.
5) Here is my biggest secret. On the last set...without taking breaks...go until you can not lift another rep. Then without pause, have your spotter lightly assist you until you can not do any more. Then have them add a little more assistance and continue. Do this until your spotter is lifting the weight almost comletely by themselves. But wait, there is more! With out pause, perform negative reps. This is where you work the muscles in reverse. Say you are doing bench press and you went beyond muscle failure with the assists. Now the spotter lifts the weight and you slowly lower it down to your chest. Once at the bottom, the spotter lifts it back up and you lower it again. Do this until you can not push the weight or even hold the weight without your arms giving in. These muscle failure/assist/negs will completely destroy those muscles in a good way and blow them up like balloons!
Schedule
The next important thing is to get your body on a schedule. We are creatures of habit and your body is the cause. Your body needs to know what to expect and when to expect it. When you are consistent, your body will move in sync and it will amaze you.
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
730am Cardio
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories that it is consuming resulting in the fat peeling off yet keeping the muscles pumped.
Each excersize in this phases are used in a particular format: 12 reps, 10reps, 8 eps with no more than 1 minute rest between sets doing about 70% of your 1 rep max.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps. So let’s get started.
Phase 1
MONDAY- Chest and Triceps
Incline Barbell Press x3
Flat Bench Dumbbell Press x4
Weighted Dips x4
Close Grip Bench Press x4
Lying Triceps Extensions x3
TUESDAY- Legs
Chest and Tri Feeders
Smith Machine Squats x3
Leg Press x4
Hack Squat x4
Romainian Dead Lifts x4
Standing Calf Raises x3
WEDNESDAY- Rest
Squats as Feeders
THURSDAY- Shoulders and Traps
Overhead Dumbbell Press x3
Arnold Press x4
Barbell Upright Row x4
Bent Over Lateral Raises x4
Dumbbell Shrugs x3
FRIDAY- Back, Biceps
Shoulder and Trap Feeders
Deadlift x3
Barbell Bent Over Row x4
T-Bar Row x4
Barbell Curl x4
Incline Dumbbell Curl x4
Preacher Curl x3
SATURDAY- Cardio
45 Minutes hard cardio
SUNDAY- Rest
Phase 2
MONDAY- Chest and Back
Dumbbell Flys x3
Bench Press x3
Incline Dumbbell Press x3
Cable Cross Overs x3
Rack Pull x3
Lat Pulldown x3
One Arm Dumbbell Row x3
Wide-Grip Seated Row x3
TUESDAY- Legs and Calves
Leg Extension x3
Barbell Squat x3
Leg Press x3
Hack Squat x3
Romanian Deadlift x3
Lying Leg Curls x3
Seated Calf Raises x3
Donkey Calf Raises x3
WEDNESDAY- Rest
THURSDAY- Shoulders and Traps
Cable Lat Raises x3
Arnold Press x3
Smith Machine Overhead Press x3
Leaning Dumbbell Laterall Raises x3
Reverse Peck Flys x3
Dumbbell Shrugs x3
Incline Dumbbell Shrug x3
FRIDAY- Triceps and Biceps
Lying Barbell Extensions
Weighted Bench Dip
Reverse Grip Press Down
Close Grip EZ Bar Curl
Cable Preacher Curls
Hammer Curls
SATURDAY- Cardio
SUNDAY- Rest
Conclusion
There you have it. A rudimentary idea on what to eat, when to eat it, when to lift, and when to rest. Push yourself. Feel free to experiment with it. After you ran the entire program once, repeat it.
Train hard but train smart. Keep at it and stay consistent. The results can and will amaze you.
Now before we go into the workouts, here are some of my top tips and secrets to really blasting those muscles and getting those pumps needed to gain size and mass.
1) Only work one muscle group a week. By blasting these muscles and allowing them a full week to recover, they will just be starting to heal when you blast them again. This blast and heal cycle will keep those muscles constantly growing.
2) Feeder Work Outs. These are high rep workouts that focus on the muscle groups you did the previous day. This pumps bood and oxygen into those sore muscles thus “feedng” them. Resistance bands are great for this.
3) Train for the “pump”. When you work a muscle, do not just move the weights. CONTRACT the muscles or tighten the muscles in isolation to get that “pump”.
4) DO NOT TAKE BREATHING BREAKS! The point of lifting weights is to achieve muscle failure. This happens when the muscle is wore out. When you are taking long breaks between sets and excersizes, you are pumping oxygen and blood into those muscles and starting the healing process. You are actualy doing yourself a disservice. This is also true for those people to pause during a rep and take a bunch of breaths. Throw the weight, do not take breaks, hurry to the next rep or excersize and feel the burn.
5) Here is my biggest secret. On the last set...without taking breaks...go until you can not lift another rep. Then without pause, have your spotter lightly assist you until you can not do any more. Then have them add a little more assistance and continue. Do this until your spotter is lifting the weight almost comletely by themselves. But wait, there is more! With out pause, perform negative reps. This is where you work the muscles in reverse. Say you are doing bench press and you went beyond muscle failure with the assists. Now the spotter lifts the weight and you slowly lower it down to your chest. Once at the bottom, the spotter lifts it back up and you lower it again. Do this until you can not push the weight or even hold the weight without your arms giving in. These muscle failure/assist/negs will completely destroy those muscles in a good way and blow them up like balloons!
Schedule
The next important thing is to get your body on a schedule. We are creatures of habit and your body is the cause. Your body needs to know what to expect and when to expect it. When you are consistent, your body will move in sync and it will amaze you.
You must develop a plan on when to eat, what to eat, when to work out, and most importantly...when to sleep. The best time to work out is in the evenings. Your body has been used all day, you have been fueling it all day eating...it is ready to get blasted.
You should wait for an hour after wake up to eat your breakfast. When you wake up, your body is in overdrive from resting. If you work out soon after you wake up and BEFORE you eat breakfast, you will burn up to 3 times the calories you would normally. This will also boost your metabolism so when you do eat, your body will take it in better and faster.
You should plan your meals about 2-3 hours apart. The next important part of the schedule is supper and working out. A lot of people think they need to eat before a work out. The answer is small yes but big no.
Your last snack should be healthy and full of fuel for the work out. When you get home from work, make a casserole or something. When it goes in the over, go work out. Hit the weights hard and heavy. Most work outs should only be 30-45 minutes. Your body then needs protein and refueled within the next 45 minutes after. The good thing about this is your body will break down and process the food even faster! Lastly, you should never eat within 3 hours of bed time.
So here is a good sample plan. Feel free to adjust to your schedule.
7am Wake Up
730am Cardio
8am Breakfast
10am Snack 1
12pm Lunch
3pm Snack 2
6pm Workout
7pm Supper
10pm Bedtime
Work Out Plans
This program is a 6 week program. In 6 weeks, your body is going to burn more calories that it is consuming resulting in the fat peeling off yet keeping the muscles pumped.
Each excersize in this phases are used in a particular format: 12 reps, 10reps, 8 eps with no more than 1 minute rest between sets doing about 70% of your 1 rep max.
Cardio workouts burn massive amounts of calories and your body can recover quickly as it is primarily your heart rate burning the calories. You can do cardio every day with out doing a lot of damage. Weight lifting is also very important to burn fat. Remember that a pound of muscle is quite a bit smaller than fat. Also, a lean body natually burns calories easier. So by building muscle and shedding fat, you will get that toned body.
To get that toned body, you will need to use light weights with high amount of reps. So let’s get started.
Phase 1
MONDAY- Chest and Triceps
Incline Barbell Press x3
Flat Bench Dumbbell Press x4
Weighted Dips x4
Close Grip Bench Press x4
Lying Triceps Extensions x3
TUESDAY- Legs
Chest and Tri Feeders
Smith Machine Squats x3
Leg Press x4
Hack Squat x4
Romainian Dead Lifts x4
Standing Calf Raises x3
WEDNESDAY- Rest
Squats as Feeders
THURSDAY- Shoulders and Traps
Overhead Dumbbell Press x3
Arnold Press x4
Barbell Upright Row x4
Bent Over Lateral Raises x4
Dumbbell Shrugs x3
FRIDAY- Back, Biceps
Shoulder and Trap Feeders
Deadlift x3
Barbell Bent Over Row x4
T-Bar Row x4
Barbell Curl x4
Incline Dumbbell Curl x4
Preacher Curl x3
SATURDAY- Cardio
45 Minutes hard cardio
SUNDAY- Rest
Phase 2
MONDAY- Chest and Back
Dumbbell Flys x3
Bench Press x3
Incline Dumbbell Press x3
Cable Cross Overs x3
Rack Pull x3
Lat Pulldown x3
One Arm Dumbbell Row x3
Wide-Grip Seated Row x3
TUESDAY- Legs and Calves
Leg Extension x3
Barbell Squat x3
Leg Press x3
Hack Squat x3
Romanian Deadlift x3
Lying Leg Curls x3
Seated Calf Raises x3
Donkey Calf Raises x3
WEDNESDAY- Rest
THURSDAY- Shoulders and Traps
Cable Lat Raises x3
Arnold Press x3
Smith Machine Overhead Press x3
Leaning Dumbbell Laterall Raises x3
Reverse Peck Flys x3
Dumbbell Shrugs x3
Incline Dumbbell Shrug x3
FRIDAY- Triceps and Biceps
Lying Barbell Extensions
Weighted Bench Dip
Reverse Grip Press Down
Close Grip EZ Bar Curl
Cable Preacher Curls
Hammer Curls
SATURDAY- Cardio
SUNDAY- Rest
Conclusion
There you have it. A rudimentary idea on what to eat, when to eat it, when to lift, and when to rest. Push yourself. Feel free to experiment with it. After you ran the entire program once, repeat it.
Train hard but train smart. Keep at it and stay consistent. The results can and will amaze you.