The best way to do this is to split your body into two workouts. Protein synthesis returns to normal in a muscle group after a few days and your muscles strength abilities peak 4 to 5 days after being trained. This program will allow you to gradually build your physique up to perfect proportions.
The total volume on each muscle group may seem on the low end. With that said, as long as you are making strength gains you will see very solid muscle gains. This big strength increase will lead to a much more muscular physique. These exercises are the ones you want to strive to improve on. On Workout A you will be doing incline bench press and standing press. The goal will be to add 2.
Conversely you can alternate adding 5 lbs to your second and third set and 5 lbs to your first set. Your first work set will be for 5 repetitions. For your third and fourth exercises you will be sticking to the same weight for each set. In addition you will only be resting 2 minutes between sets. Stick with the same weight until you reach the upper threshold of the repetition range.
Example: for barbell curls you will stick with the same weight every workout until you can perform 10 reps for all 3 sets. The next workout you will increase the weight by 5 lbs. Therefore you will perform each workout 6 times over the course of 4 weeks. This will give your chest more work and will help to build more prominent pecs. The shoulders will still get plenty of indirect work from incline bench and dips plus specific work from lateral raises.
You will also be swapping chin ups for pull ups hands facing away. This will give your lats a little bit more work. You will also be swapping hang cleans for pistol squats superset with calf raises. This will give your legs a little bit more work. Lastly you will be switching up your biceps and triceps exercises to keep progress coming along.
This is the only way to force muscle growth at a quicker rate. Doing so would invite overtraining and strength regression. Therefore the solution is to pick one muscle group on each workout day and add more volume to it.
Stick with the same specialization workouts for 6 weeks before changing. This extra volume will speed up muscle growth. Use the same weight for the last 3 sets. This is a great overall mass builder to the chest. In conjunction with incline bench it will build the chest exceptionally well. For standing press use the same weight for the last 3 sets. In addition you will be performing 5 sets total. If you have slim legs this is a good routine to use.
You should be adding 5 lbs to the bar every squat workout. This is because squats progress at a faster rate than upper body movements. If you do not wish to perform the barbell back squat you can perform the pistol squat instead. If possible, use weight on your first one to two sets. Unfortunately this type of muscle gain can be considered temporary. As long as you maintain your training volume you will have this additional size. Consequently if you were to take 2 or more weeks off lifting you would gradually start to notice your muscles flattening out and losing this additional size.
Furthermore this muscle gain is very sensitive to dieting and carbohydrates. This is why I absolutely love heavy lifting! You can maintain it indefinitely with a very low training volume. You can go on a long term dieting stint and not lose an ounce of muscle. Not to mention the muscle you gain with heavy lifting will have a profound effect on strength and power. More on Pump Training Think of the muscle growth you get from pump training as the cherry on top of your overall routine. If you want to have exceptional muscle development then you will need to incorporate pump training in your program.
However you should never let pump training take priority over heavy lifting. The first section is dedicated to heavy lifting, reverse pyramid style.
The second section of the workout will be dedicated towards pump training, standard pyramid style. Lighter weights will be used with higher reps and shorter rest periods. The combination of heavy lifting and pump training will deliver the greatest muscle growth. However this type of training is very demanding on the body. This will deliver one heck of a muscle pump and will create a super glycogen compensation effect. You will be depleting a fair amount of muscle glycogen with this type of training.
As a result your body will adapt by storing more glycogen in the muscles to better handle future training. This extra glycogen will make your muscles bigger and fuller. As well, this type of lifting triggers sarcoplasmic hypertrophy. This is a type of muscle growth, which leads to increased fluid in the muscles.
With standard pyramid training the goal is to really fatigue your muscles and maximize volume. You want to be using the same weight for all sets with Standard Pyramid Training. Your first set should be around 12 reps. As fatigue sets in on your subsequent sets you will be performing less and less reps. For that reason I recommend doing 12, 10, 8, and 6 reps. To maximize total depletion and glycogen super compensation you can add two more sets of 6 reps ex: 12, 10, 8, 6, 6, 6.
Compound movements are too demanding on the body to be performed with such a high volume. I like to strictly use compound, free weight movements for heavy lifting and isolation movements for high volume pump training. You might start with 60 seconds rest between sets and gradually work your way to shorter and shorter rest periods. It is at this point that you want to add weight and start back at 60 seconds of rest between sets.
Each workout try to knock off 5 seconds of rest between sets. Your goal will be to add 5 lbs to anyone of your 3 sets. Remember load your third set first, the next workout load your second set and your third workout load your first set. Repeat this process continually so that every third workout you will have increased all 3 sets by 5 lbs. Alternatively you can load your second and third set together so that every second workout you will increase all 3 sets by 5 lbs.
This is more suited for beginner and intermediate lifters. Advanced lifters require a slower progression model.
For the SPT movements you will be switching to isolation exercises and going for higher reps and shorter rest periods. The goal here is muscle depletion to trigger increased glycogen storage and sarcoplasm in the muscles.
Pick a weight that you can do 12 reps with. Pick the variation of your choice. If you want to avoid building your legs then go with hang cleans or single leg pistol squats. As well you will superset cable rows with bent over flyes. The only difference is that you will be performing an additional two sets on the SPT exercises. Use the same weight for all 6 sets of SPT. The extra 2 sets will further deplete muscle glycogen and lead to greater muscle growth. If you follow this protocol and workout you will definitely build muscle.
However, when the goal is to build muscle and keep fat gain to an absolute minimum, things become much more complicated. Your body can only use so many surplus calories for muscle growth and storage.
Eventually any additional calories will be stored as fat. In order to ensure you build muscle without gaining fat you need to be diligent in tracking your food intake.
Eat too few calories and muscle growth will not occur at any meaningful rate. Eat too many calories and unpleasant fat gain will occur.
For that reason we need to find the amount of weekly surplus calories you can handle before fat gain occurs. For most people this is around surplus calories per week or slightly less. This works out to be an extra calories per day.
Most guys trying to build muscle try and eat calories over maintenance per day. Those extra calories tend to get stored as fat.
This will lead to slightly better muscle gains since you will be providing the most calories on days where your body is primed for muscle growth. This is where you will eat at a calorie surplus on training days to encourage muscle growth and a calorie deficit on rest days to encourage fat loss. At the end of the week you will have eaten very close to maintenance but it is likely you will have improved your body composition more muscle and less fat.
Having to go too low in calories on rest days and muscle recovery and growth will be compromised. As well going too high in calories on training days will inevitably lead to fat spill over. So instead of building a little muscle on training days and losing a little fat on rest day you will be gaining muscle and fat on training days and losing muscle and fat on rest days.
Fortunately determining your maintenance calorie intake is rather simple. Assuming 60 minutes of physical activity per day, most people burn 15 calories per pound of bodyweight. Now obviously this is just an estimate. It is very unlikely that these numbers will be exact. However there is a very strong chance that you will be within shooting distance of the numbers calculated.
Eventually you will be able to zone in on your approximate maintenance level calorie intake. The first thing that you must do is to ensure you are consuming adequate dietary protein.
Since protein is essential for muscle growth this is the number one priority in regards to macronutrient intake.
Before even worrying about how much fat and carbs to eat you need to first determine your protein needs. Most research indicates that the maximum amount of protein needed to support muscle growth is 1. Since we need to be careful not to overeat and cause fat gain it makes sense to eat lots of protein to stay full and satisfied. For this reason I recommend eating one gram of protein per pound of goal bodyweight.
As long as you include high protein foods in your meals it will be relatively easy to reach this amount. If you have trouble eating this much protein you are welcome to include protein shakes into your diet. When you are within 15 lbs of your goal weight then you can adjust your protein intake up to grams. The next macronutrient to set is fat intake. Going too low in fat will leave you hungry between meals and will make your meals blander.
As well low fat diets may negatively impact testosterone levels. This is an ideal scenario for building muscle. A high intake of carbohydrates will ensure that you maintain full glycogen stores in your muscles.
Your body is more efficient at building muscle and being in an anabolic state when your glycogen stores are full or near full. In addition, carbs are the most efficient energy source and sufficient carbs will ensure optimal training performance.
Subtract this number from total calories per day. This will provide you with the number of calories to consume from carbs per day. Divide this number by 4 to get carbs per day in grams. For that reason I recommend sticking to the meal pattern that you enjoy the most. The biggest meals should come in the evening and after training. This I find maximizes fat burning during the day and amplifies glycogen storage in the muscles from training.
As well, big meals early in the day tend to cause tiredness. Lastly this eating pattern tends to be the most enjoyable and satisfying. I recommend skipping breakfast. Are you crazy? The whole reason I became a partner of Kinobody. There are 5 different situations from which a person can start their Kinobody.. The Greek God Program download at golfschule-mittersill. This will ensure you stay injury free from heavy pressing movements.
Download pdf. Your email address will not be published. Home for pdf pdf download book online novel books for pdf free download book free and book pdf pdf the book best books how book edition pdf book pdf book the pdf and pdf. By keeping the volume low, we can strengthen and firm up the muscles, with just the perfect amount of muscle growth.
If you were to perform a low-intensity workout lightweights with high volume high total number of reps , you would end up triggering sarcoplasmic hypertrophy. This would lead to an increase of fluid in the muscle cells leading to a fuller, more puffy look.
They want firm, toned muscles, not puffy muscles. Both leg workouts will really focus on hitting the butt the hardest. When you can perform the top end of the rep range on your first set, increase the weight the next workout by the smallest increment 5 lbs.
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