Build Muscle And Strength Quick

This post will be featuring an advanced style workout routine that I have been following for the past 3 months and would now like to share it with you. This workout is from the "Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding". I do not own any of this and all rights go exclusively to Arnold Schwarzenegger.

This routine is an advanced routine and i would only suggest following it if you have minimum 6 months lifting experience and know what your doing. Some exercises in this program are complex and the whole program is vary high volume. I would make sure to get adequate sleep and maintain a very nutrient dense diet as well as protein supplementation for optimal recovery and results.

The following is a 6 day training program with only one rest day, all body parts will be hit twice a week.

Monday&Thursday-Chest/Back
Chest
Bench Press                                5 sets, 8-12 reps
Incline Bench Press                     5 sets, 8-12 reps
Pullovers                                     5 sets, 8-12 reps
Back
50 Chin-ups ( go until you reach 50)
Bent-over Barbell Rows              5 sets, 8-12 reps
Dead-lifts                                    3 sets, 10,6,4 reps (Increase weight, lower reps)
Abs
Leg Raises                                  5 sets, 25 reps

Tuesday&Friday-Shoulders/Arms
Shoulders
Barbell Clean and Press              5 sets, 8-12 reps
Lateral Raises                             5 sets, 8-12 reps
Upright Rows                             5 sets, 8-12 reps
Standing OHP                            3 sets, 6,4,2, reps (Increase weight, lower reps)
Biceps
Standing Barbell Curl                 5 sets, 8-12 reps
Seated Dumbbell Curl                5 sets, 8-12 reps
Triceps
Close Grip Bench Press             5 sets, 8-12 reps
Standing French Press               5 sets, 8-12 reps
Forearms
Wrist Curls                               5 sets, 8-12 reps
Reverse Wrist Curls                  5 sets, 8-12 reps
Abs
Incline Crunches                       5 sets, 25 reps

Wednesday&Saturday-Legs/Lower-Back
Legs
Squats                                      5 sets, 8-12 reps
Lunges                                     5 sets, 8-12 reps
Leg Curls                                 5 sets, 8-12 reps
Lower Back
Straight Leg Dead-Lifts            3 sets, 10,6,4 reps (Increase weight, Lower reps)
Good Mornings                        3 sets, 10,8,6 reps (Increase weight, Lower reps)
Standing Calf Raises                 5 sets, 15 reps each leg
Abs
Leg Raises                               5 sets, 25 reps


This may seem like a lot of training but if don't properly and with proper diet,nutrition, supplementation, and sleep it can be done. If you have any questions or concerns plese don't be afraid to comment below.
Happy Lifting

Build Muscle Mass Fast!

This post will feature and intermediate level workout routine to help pack on body mass quickly and effectively. I am sorry for the long wait time in between posts and promise they will becoming much more frequently. This weeks routine will be a 5 day split and will really start to push your body.

Monday-Chest/Triceps
Chest
Dumbbell Fly's                3 sets, 15 reps
Bench Press                    4 sets, 8-12 reps
Incline Bench Press         4 sets, 8-12 reps
Pullovers                         3 sets, 8-12 reps
Triceps
Close Grip Bench Press   4 sets, 8-12 reps
Standing French Press     4 sets, 8-12 reps
Tricep Kickbacks            4 sets, 12-15 reps

Tuesday-Back/Traps
Back
Bent Over Rows              4 sets, 8-12 reps
Lat Pull-down (Wide)      4 sets, 8-12 reps
Dumbbell Rows               4 sets, 8-12 reps
Cable Rows (Medium)     4 sets, 8-12 reps
Traps
Barbell Shrugs                  3 sets, 10 reps
Dumbbell Shrugs              4 sets, 12-15 reps
Hammer Strength Shrugs (optional) 4 sets, 10 reps

Wednesday-Quads/Calves 
Quads
Front Squats                    4 sets, 8-12 reps
Leg Press                        5 sets, 8-12 reps
Quad Extensions              4 sets, 12-15 reps
Body-weight Squats        2 sets, 50 reps
Calves
Standing Weighted Calf Raises 4 sets, 8-12 reps
Seated Calf Raises           4 sets, 8-12 reps

Thursday-REST

Friday-Shoulders/Biceps
Shoulders
Standing OHP                  5 sets, 6-10 reps
Lateral Raises                   4 sets, 8-12 reps
Upright Row                     4 sets, 8-12 reps
Arnold Press                     3 sets, 8-12 reps
Biceps
Standing Barbell Curl        4 sets, 8-12 reps
Seated Concentration Curls 4 sets, 8-12 reps
Cable Curls                       4 sets, 12-15 reps

Saturday-Lower Back/Hamstrings 
Lower Back
Sumo Dead-lift                   5 sets, 5 reps
Romanian Dead-lift             4 sets, 6-10 reps
Hamstrings
Seated Leg Curl                4 sets, 8-12 reps
Laying Hamstring Curls      4 sets, 6-10 reps

This workout should be followed for approximately 8 to 12 weeks for optimal results. This is more of an intermediate style workout and I wouldn't recommend someone who is just starting to follow this routine. If you are a beginner here is a link ( http://benchpressbrad.blogspot.ca/2014/02/starting-workout-routine.html ) to my beginner workout program which can be followed for about 4 to 8 weeks before starting this program.

I hope you all enjoy and benefit from this and do not feel afraid to ask and questions by commenting below
Happy Lifting!

Pain is Temporary Quitting is Forever...

Starting a Workout Routine

This week I will be introducing a beginner training split to help everyone get started. I will post intermediate and advanced programs in later weeks.

The first program will go to those who are brand new to working out and have never really followed  a set workout regimen.

Beginner Workout Routine

This routine will be done 3 times a week and will cover the whole body by doing 2 muscle groups per day. The days are not specific just allow 1 rest day in between workouts for optimal results.

Monday- Chest and Triceps

Chest

Incline Bench Press (Barbell or Dumbbell) 3 sets 8-12 reps

Bench Press (Dumbbells)                          3 sets 8-12

Triceps

Tricep Dips                                              4 sets 10 reps

Skull Crushers                                          3 sets 8-12 reps

Wednesday- Back and Biceps

Back

Seated Row ( Narrow Grip if possibel)     3 sets 8-12 reps

Wide Grip Pull-Ups                                  3 sets to failure

Single Arm Row                                       3 sets 8-12 reps

Biceps

Standing Curls (Barbell or Dumbbells)      4 sets 8-12 reps

Friday- Legs and Shoulders

Legs

Incline Leg Press                                      3 sets 8-12 reps

Lunges (weight in hands or on back)         3 sets 8-12 reps

Leg Curls                                                 3 sets 8-12 reps

Shoulders

Seated Shoulder Press (Dumbbells)          3 sets 8-12 reps

Lateral Raises                                          3 sets 10-15 reps

These workouts may be supplemented with other ones, so long as you keep the same muscle groups activated.

Weight Loss Basics

This following post will be discussing the basics to losing weight and the best way to do it.
 Much like my last post when losing weight you need to know some of the key factors that will affect your weight loss.

Things to consider are:
Your current weight and weight loss goal
Your current daily caloric maintenance level
Your daily activity level
Your macro-nutrients

First you will need to start off with your current caloric maintenance level below I will post tools to help make this easier. Start by going to this website ( http://www.bmi-calculator.net/bmr-calculator/ )  enter in your information accordingly and write down the number you get.

Second take this number to and multiply your number by the daily activity level that best fits your daily routine.( http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ )  Now you will have your daily caloric maintenance level to help you start your diet.

With the number given for your recommended calorie intake, you must now break that down into the Carbohydrates, Proteins and Fats which  I discussed in my last post.

For those just reading 1g of protein and carbs are 4 calories each while 1g of fat is 9 calories In the last post I gave the example of following the 40,40,20 rule meaning your diet should be broken down into 40% carbs, 40% protein and 20% fats

When losing weight you want to consider that 1 pound of fat is the equivalent to 3500 calories, in order to lose 1 pound of fat a week you will need to subtract 500 calories of of your daily caloric intake for maintenance.

An example would be for someone who has a daily maintenance level of 2000 calories would have to drop down to 1500 calories a day. Their macro nutrients would like like this ( 1500*.4=600 calories from protein and carbohydrates which would give you a total of 1200 calories. The remaining 300 calories would need to comm from dietary fats.

In my next posts I will be showing the basics of a training routine to get everyone started towards reaching their goals.