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? By pushing your first meal later into the day you force your body to burn fat for fuel, you elevate growth hormone and you increase insulin sensitivity in the muscles.
This creates the perfect storm for building muscle and burning fat. When you do eat, after an extended fast, the anabolic effects of that meal will be much greater.
This is due to improvements in your muscles insulin sensitivity. This leads to greater nutrition partitioning into your muscles stores. That said it is essential that you provide your body with the right amount of nutrition during the feasting window. If you wish to perform the strength training before your first meal then I strongly recommend taking 10 grams of BCAA before training. Pre workout protein is highly beneficial at increasing protein synthesis and preventing protein breakdown.
Therefore it makes sense to provide your body with 10g of BCAA before training. They make it extremely easy for themselves to miss workouts, half ass it in the gym and not follow their diet regime. This is simply unacceptable! By purchasing this program you made the decision right then and there that you no longer wanted to settle for a mediocre body.
I want you to commit to following this workout program with absolute consistency and dedication. That you will do whatever it takes to hit the gym three times per week with extraordinary effort and drive. No matter what, you will not sabotage your efforts by rationalizing skipping the gym or screwing up your diet.
They lie to themselves that it will just be this one time and that the following weeks will be perfect. The truth is that if you are going to skip a workout now then you will do so again in the future. You need to hold yourself accountable and do whatever it takes to drag yourself to the gym. If something comes up then shift things around and make it work. There is simply no excuse for not being able to workout three times per week.
End of story. Making This Plan Work To really maximize your results on this program it is essential that you track your strength and physique progress. By doing so you will improve your results dramatically. When you are tracking your progress then missing a workout or just going through the motions in the gym has real, substantial consequences. Tracking progress is the most effective way to keep yourself disciplined and accountable for your actions.
Your main core lifts are incline bench press and weighted chin ups. This is simply because your muscles will not have fully rested. Start of with 3 days a week and progress towards the full 6 days to maximize your results.
Also, it does not have to be either 3 or 6. You can go times. Use the extra 1 or 2 visits to focus on lagging muscle groups. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey.
After the workout program you will find quick nutrition and supplementation notes. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability promote more muscle growth. And quite often can completely transform a workout for the better. If you are not aware what those terms mean, here is a quick explanation:.
Finally, all the exercises have a link to a video where the exercise is performed. This is until I build a library of my own with visual demos of exercises. For now, though, this will do. As I previously mentioned it is wise to alternate between exercises and not have the same routine.
Adding variability to your workouts prevents your body from getting accustomed to them. Thus, preventing you from hitting a plateau and boosting muscle gain. When substituting exercises make sure that you follow the Mass and Isolated markers. Mass marked exercises are those that help you build crude muscle mass and strength. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. Also, those marked with Burn out are exercises that are those added at the end of the workout just to exhaust the muscle.
Also, make sure that you alternating between the exercises that are already in the program. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. So the ones already listed should be enough to work off of. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.
One thing that you need to understand is that in order to build muscle, you need a good diet. A workout program is only half of the work. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. There is no need to bulk and eat excessive amounts of calories.
Crazy surpluses like calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat. Try your best to eat clean food. Make sure that you are eating enough protein. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation. That being said, supplements will help you improve muscle gain through their anabolic properties.
Whey protein is a must. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production.
The second one is creatine. Lastly, omega 3s. I'm an author. Membership requires a valid email address. Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.
This section will focus on weight training for bodybuilders. Weight training develops both strength as well as the size of skeletal muscles.
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