It takes a lot of blood sweat and tears (and tears) to get to his level, but here are the basics.
You want to start out working a 1 day full body split.
This means you work Monday, have a day off, then Wednesday, have a day off and so on.
Saturday and Sunday will be a complete rest.
You will complete a full body workout hiting each of the major muscle groups, then you will have 1 full day off for recovery. It's vital that you recover in order for your muscles to grow.
By doing this 1 day split your muscles will get used to being worked on and contracted, before buliding mass you need to learn the basics.
The main "moves" to get your muscles working will be as follows:
Bent Over Barbell Rows
Shoulder Press
Squats
Deadlifts
Tricep Pressdowns
Bicep Curls
Calves Raises
Abdominal Crunches
You will be performing 3 Sets of 10-12 Reps
Whats a Set and Rep you ask??
A Set is a series of times you will complete a exercise
A Rep is short for repetition or the number of times in the set you will complete a move.
For example you will Bench Press 20kg 12 times. Rest for around 2-3 Min's then repeat completing this 1 more time after
3 sets of 12 reps simple.
You need to select a weight that allows you to complete at least 9-10 fairly comfortable but struggle on the last 2-3. Once you build up strength start adding 2.5-5kg
REST
During this phase, you'll rest 2-3 minutes between sets. The goal is to allow enough rest for you to stick fairly close to the rep range using the same weight on all three sets. This will help you gain more size and strength. In fact, research published in the Journal of Strength and Conditioning Research found that beginning lifters resting 2.5 minutes between sets gained more than twice as much muscle size on their arms as those taking one minute between sets. The exception here is calves and abs, which tend to recover faster between sets. For these exercises, rest 1-2 minutes between sets.
There is no point putting yourself through pain in the gym if you don't eat the correct foods before and after training.
The basics are really simple to follow. Eat a Protein and Complex Carbohydrate meal 1 hour before you train and then in the 30 Min's after you have finished more Protein and Complex Carbohydrates to bring your sugar levels back to a normal flow and the Protein to get into your muscles to start repairing the damage you have just done to them.
By drinking a Protein shake you will get these vital nutrients into your blood quicker and they can get to work faster as the digestion process is cut short by drinking an absorbable liquid.
Recovery is another key factor in building muscle. Rest will allow the tears in your muscle fibres to heal and grow back new stronger muscle through the aid of your healthy diet.
A sample day would be as follows:
Breakfast Porridge/Oatmeal with Fruit
Mid Morning Protein Shake
Lunch Chicken Brown Rice and Broccoli
Post Work Out Protein Shake
Post Workout Mid Afternoon Turkey, Sweet Potato and Broccoli
Dinner Steak, Broccoli
Before Bed Cottage Cheese
Most Bodybuilders stick to these plans for a whole week and will only cheat for 1 meal a week.
Here @ M Wellness we recomend everyone to detox on our 7 Day program before beginning a Body Building Programme, this will clear the toxins out of your fat ang give you more chance at getting lean.
www.mwellnessibiza.com
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2 comments:
These two large muscle groups form the base of your entire upper body. So remember that you abs are the ying to you backs yang. Ab WheelThe ab wheel or power wheel is just what it says it is. It is a wheel with a stick in between it. You basically use the ab wheel for roll outs, and this is a very challenging abdominal exercise.
Hi Hann.
Your right, the ab's wheel is great! You can also do this on a stability ball or with a barbell. Seeing as this is a basic introduction it's important to start with a basic contraction on the muscle to allow form and growth for the next phase.
Thank you for your comment.
Brian
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