At the end of this workout program I will add in some notes regarding your nutrition and supplementation. This pattern is going to help maximize muscle gain and lead to faster results. Well, most traditional workouts follow a system that allows you to train each muscle once per week the notorious bro split. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis.
Protein synthesis is the reason why your body builds muscle study , source. It lasts for about hours after exercising. What that means is that after your workout you have a 2 day window in which you can build muscle. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. This makes it ideal for muscle building. The workout plan is a day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development.
The muscle building program is suitable for beginners and intermediates. Your rep tempo should be slow and controlled. Focus on the eccentric contraction of the muscle.
Aim for a resting tempo of 60 seconds. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions correct form.
If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. The last thing that you want to happen is for you to injure yourself during a workout. The workout program is designed so you can exercise 3 or 6 times a week. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. If you are a beginner, you will find it hard going to the gym 6 times. 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.
With this gym workout schedule for men pdf , you will able to build your physique easily but with hard training. Proper training is essential when you are looking to build a good physique. With this gym workout schedule for men pdf, you can achieve your workout goals easily. No matter what, whether your goal is fat loss or gain muscle it is important to add training volume for the growth of new muscles.
It requires proper dedication and motivation also plays a very important part while workouts. In general for building a good physique it requires at least years with proper diets. Most beginners who have been lifting weights from 6 months cannot attain this goal.
It requires advanced training that should not be attempted unless you have appropriate strength training experience. So here in this article, we will provide you several high-quality gym workout plan for men and women.
The bodyweight workout plan is in the growing trends nowadays. As most of the people are focusing on increasing the bodyweight. So, the workout pdf which we are providing here will help you to achieve or goals of bodyweight gaining and it will also help you in achieving the fat loss goals.
Here is the link of the gym workout routine for men to gain muscle pdf : Click here. By clicking on the above link you will be able to download the gym workout routine for men to gain muscle pdf and combining it with a good healthy diet will let you achieve your goals quicker.
Also, check out our article on soya chunks nutrition which is a very good food to complete your protein requirement for the day. Are you a beginner and looking for a perfect weekly workout? You are at the right place. In this Gym workout plan for beginners pdf, we have mentioned a few basic levels of workout and by performing these exercises you will be able to achieve your fitness goals but with tough training.
Consult with a nutritionist for a diet plan or there are many diet plans available for beginners on the internet. Just combine this workout with a proper meal plan. Here is the link to the gym workout plan for beginners pdf- click here. This workout is created for the people who go gym regularly and taking only a single day rest. The workout has exercises each day and by performing these exercise you can achieve your targets easily.
The cutting workout plan is specially designed for women who are looking to cut that belly fat and love handles to make their bodies attractive. But this plan can also be followed by men. Follow this full body workout for men at the gym pdf with a good healthy diet to achieve your goals as along with the exercise diet play a major role in whether you are building mass or losing fat.
So here is the link to full body workout for men at the gym pdf: click here. The plan has explained how you can gain muscles with a workout combining it with the diet for both veg and nonveg trainees. The pdf has some important tips too which will help you attain your goals faster.
Also read out our article on roasted chana benefits fried gram , which is very healthy food because of its protein content.
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