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. In fact, most researchers agree that total volume is a critically important variable in any successful muscle building program.
This is the most common error you see in other programs. Even programs from big names in the fitness industry lack a clear volume based progression. After all, how often have you seen something like this, bench press for 3 sets of for several weeks, or even months with no change.
Come on! Your body undergoes a process called habituation where by it will gradually make changes to deal with any type of stressor. You have to plan to increase your volume correctly! This leads us to our next question. How much volume is enough? This is a more interesting question as research has shown that athletes can continue to gain muscle mass with up to 45 sets per body part, per week.
A more comprehensive examination of successful bodybuilding programs yields better guidelines. This recommendation is most likely the lowest amount of volume that will yield good results.
As program length increases, so will the volume. Mechanical tension is a very simple concept. Your muscles have various methods of determining how much load they are under. Said a little more plainly, heavy weight builds muscle. In general, heavier weights are better than lighter weights, provided that you can achieve the appropriate volume. When you workout very hard, your body produces metabolic waste products.
These products need to be cleared out of your body by your circulatory system. The more they build up, the longer the clearance takes. Your body knows that larger, stronger muscle fibers can operate more efficiently, without producing as much of these waste products.
There are several ways to increase metabolic stress. You can do large sets with relatively heavy weights. You can cut down your rest time, or do things like supersets, and giant sets. The moral of this story is that the hardest training will yield the most metabolic stress. As you might imagine, when you workout, your muscle fibers become damaged.
This damage signals your body to repair itself. The most common way to create muscle damage is to increase lifting volume. Imagine that! However, you can do things like forced negatives, which emphasize eccentric loading, to create more damage too.
In the long term this is the process that actually builds muscle mass. The 12 Week Free Bodybuilding Program utilizes all three techniques, in the correct proportion, to send a strong muscle building signal to your body.
No matter how strong this signal is. You need to support your daily requirements, and provide surplus of protein so your body can physically make new cells. It can be complicated to gain muscle mass without gaining a ton of unwanted fat. You need to prioritize protein, and carbohydrate, while eating as much fat as you need to hit your caloric goals. Give the article a read, and download the spreadsheet. Remember, this is only a starting point for your nutrition.
I will do follow up articles which will be linked at the bottom for the second and third parts, once I finish them. Each block is written with five sessions. I expect most athletes will be able to do these five sessions in a week. Each daily session is one vertical column. Do you want more Sports books in PDF format?
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