The genealogy of lifting can be traced back to the. Extreme neural fatigue can be experienced as temporary muscle failure. Some weight training programs. About LIFTING to GAIN MUSCLE, burn fat, and gain STRENGTH scientifically. I will teach you how to manipulate your body naturally to produce the greatest results. These sample weight training programs are designed to develop maximal strength. Training for maximal strength is not the same as training for increase muscle size. You're in your teens or early twenties. You want to bulk up and gain some muscle. You want to get bigger. There are millions of young lads who. Weight Training Programs. The foundation for all successful weight training programs is progressive overload. This simply means that your workouts should become more. Week Weight Lifting Program. DESCRIPTIONWelcome to Building Muscle 1. Has your current weight training routine gone stale? Are you looking for a weight lifting program that can get you back on the road to muscle growth? Well, if your looking for something in a weight training routine, I may have what your looking for. This weight training routine is an intermediate to advanced workout that will add additional intensity to your current training regiment. This is an intense 1. I have to warn you though, it's a tough weight training routine and should not be attempted by beginners. The program is designed to add some quality lean muscle to your frame. What you'll find here is a 1. The 1. 2 week program is an intermediate to advanced weight training program that is designed to build lean muscle. If you follow the program and it's suggest meal and supplement schedule, I can almost promise to you that you will add some beef to your body. With that being said, all I can say is that you have to take this 1. This program only works if your serious about making awesome gains. If you have the will to add lean muscle mass and want to work hard for it, than follow this program. The weight training routine is divided into 2 sections, the first section is the actual weight lifting program and the second section is the menu. Reviews of the Best Weight Training/Lifting & Muscle Building fitness Programs. Beginners, Sample Weight Training workouts & at home exercises. Despite what some people think, weight lifting and running go hand and hand. For runners, strength training is a key component in boosting performance. Curious about how to build muscle in a hurry? Try this 4-week workout routine to pack on pounds of lean muscle, complete with step-by-step instructions. This is an 18-session weight training program designed for beginners or weight trainers who have never used a formal program before. Forum: Workout Programs. Discuss Olympic lifting and your personal programs. You cannot have one without the other. If you want to add slabs of quality beef to your frame, you have to train hard and heavy and eat a lot of quality nutrients - No getting around this. Now, you don't have to follow the menu section to a tee. It's meant to act as a guide and you can add or delete certain foods that you enjoy. Just remember that you can't have any junk. All of your foods have to be clean and you must eat at least 6 meals per day. Yes, you have to eat 6 meals per day. You will ensure optimal growth this way. The routine is designed to get you strong. I've designed the weight lifting routine that allows for maximum rest in between workouts thereby allowing for optimal muscle recovery and growth. Don't worry about training each body part two times per week. If you hit them hard in the workout, it will take a full week of recovery to hit them hard again. Trust me, once a week is plenty. The rep range is kept low for a reason. It's meant to build up to your working sets without expending all of your energy. You need heavy reps between the 6 and 8 range to get strong and grow. Except for isolation exercises, this will be your rep range. Now, I strongly suggest that you strive and increase your weight when you can. But, only increase your rep range when you can do at least 8 reps on your final work set. For example, let's say last week, I was able to only get 6 reps out with 1. This week however, I did the same 1. Therefore, I would increase my weight to 5% to 1. I increased it by 5%. The key is to keep striving to beat your last workout by performing more reps on your last work set. A word of caution: Always use the correct form and technique. The real key to getting big and strong is to perform each exercise correctly. There will be an illustration with each exercise. This program uses super sets for arms. I strongly suggest you use the routine outlined below. Super sets allows you to work two opposing muscles using different exercises. Super sets are designed to increase the intensity of your training routine by allowing for minimum rest between exercises. An example of super setting is alternating biceps curls with triceps push downs with minimum rest between exercises. Trust me, it will pump your arms up to the max. Remember, as soon as you finish the first set, you will do the other exercise with minimal rest. Use this technique in your program to stimulate more muscle growth. I also strongly suggest you use a weight training log. It's very important that you keep track of your progress and believe me, it can really help you improve. You can find a printable version of this workout in chart form here (you can add your own notes) or you can find weight lifting logs and charts here. Alright, let's take a look at the 1. The training schedule for this routine is as follows: Day 1. Chest / Arms / Abs. Day 2. Legs Day 3. Rest. Day 4. Back and Shoulders. Day 5. Rest. Day 6 Rest (Cardio Optional) Day 7 Repeat. Day 1: Monday - . Chest, Arms, and Abs 5 minutes on the exercise bike to warm up Chest: Bench Press Warm up: 1 x 2. Set 1: 1 x 8 reps - 5. Set 2: 1 x 8 reps - 6. Set 3: 1 x 8 reps - 7. Set 4: 1 x 6 reps - 8. Incline Barbell Press Set 1: 1 x 8 reps - 6. Set 2: 1 x 8 reps - 7. Set 3: 1 x 6 reps - 8. Set 4 1 x 6 reps - 8. Flat Bench Dumbbell Fly Set 1: 1 x 1. Set 2: 1 x 1. 2 reps - 6. Arms: The next set of exercises use super sets. As soon as you finish one set on the first exercise, immediately proceed to the corresoponding exercise. For example, as soon as I complete the first set of 8 with the barbell curl, I'll immediately head over and perform a set of 8 with the close grip bench press. That is one super set. Super set 1 Standing Barbell Curl Warm up: 1 x 1. Set 1: 1 x 8 reps Set 2: 1 x 8 reps Set 3: 1 x 8 reps Set 4: 1 x 6 - 8 reps. Supersetted with. Close Grip Bench Press Warm up: 1 x 1. Set 1: 1 x 8 reps Set 2: 1 x 8 reps Set 3: 1 x 8 reps Set 4: 1 x 6 - 8 reps Super set 2. Seated Alternate Dumbell Curl Set 1: 1 x 1. Set 2: 1 x 1. 0 reps Set 3: 1 x 8 reps. Super set with. Standing Cable Press Down Set 1: 1 x 1. Set 2: 1 x 1. 0 reps Set 3: 1 x 8 reps Super set 3. Preacher Curl 3 x 1. Super set with: Overhead Barbell Extension 3 x 1. Abs Incline Sit Up 4 x 1. Day 2: Tuesday - . Quadriceps Squats. Warm up 2 x 2. 0 reps Set 1: 1 x 8 reps - 5. Set 2: 1 x 8 reps - 6. Set 3: 1 x 8 reps - 7. Set 4: 1 x 6 - 8 reps - 8. Leg Press Set 1: 1 x 1. Set 2: 1 x 8 reps - 6. Set 3: 1 x 8 reps - 7. Set 4: 1 x 8 reps - 8. Leg Extension Set 1: 1 x 1. Set 2: 1 x 1. 2 reps - 6. Set 3: 1 x 1. 2 reps - 6. What you want to do here is totally flush your quadriceps with blood. Really concentrate hard on the movement. The reps should be slow and smooth with no bouncing. Really Squeeze at the top part of the movement. Hamstrings Leg Curl Warm up: 1 x 2. Set 1: 1 x 1. 2 reps - 5. Set 2: 1 x 1. 0 reps - 6. Set 3: 1 x 8 reps - 7. Set 4: 1 x 6 to 8 reps - 8. Stiff Legged Deadlift Set 1: 1 x 1. Set 2: 1 x 1. 0 reps - 6. Set 3: 1 x 1. 0 reps - 6. Calves Standing Calf Raise 5 x 1. Day 3: Wednesday Rest Day 4: Thursday - Back and Shoulders. Back Lat Machine Pull Down Warm up: 1 x 1. Set 1: 1 x 1. 2 Reps - 6. Set 2: 1 x 1. 0 reps - 7. Set 3: 1 x 8 reps - 7. Barbell Bent Over Row Set 1: 1 x 8 reps - 5. Set 2: 1 x 8 reps - 6. Set 3: 1 x 7 reps - 7. Set 4: 1 x 6 reps - 8. Seated Cable Row Set 1: 1 x 1. Set 2: 1 x 1. 0 reps - 7. Set 3: 1 x 8 reps - 8. Set 4: 1 x 8 reps - 9. Shoulders Seated Barbell Press Warm up: 1 x 2. Set 1: 1 x 8 reps - 5. Set 2: 1 x 8 reps - 6. Set 3: 1 x 8 reps - 7. Set 4: 1 x 6 - 8 reps - 8. Seated Dumbell Press 1 x 8 reps - 6. Dumbell Side Lateral Raise 3 x 1. Dumbbell Shrug 4 x 1. Day 5. Day 6: Cardio. Cardio can consist of any type of aerobic activity. Walking, running, jumping, swimming, cycling, elliptical, treadmill, stair stepper etc. Try and work your way up to 4. Day 7: Repeat Program All the best,Blake Ask The Expert! Get Your Questions Answered Immediately Click Here. Home > General Routines > Advanced Workout Routines.
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