The Next Step:
My previous article, “muscle building tips” were for those people thinking about incorporating weight training as part of their weight loss program or becoming stronger generally.
Concentrating on the basics to weight training my previous article gave a summary of the important initial steps to weight training before we get to the specific exercises and programs. Imagine previous articles to this website as building blocks to that end goal or peak of a Pyramid. Now imagine those blocks stacked up further after you reach your weight loss goal to another peak to your body’s unlimited potential. That is Weight training and becoming stronger, bigger, cut, fitter and difference between an average body and an awesome physical body you can be proud of.
Let’s get down to the business and let the BEAST transformation begin:
1) An important point to consider before diving “arms” first and pumping those weights is “TECHNIQUE”. I would recommend that the first step you take is to research on the proper techniques of the exercises mentioned in my program or any other program you look into by yourself. I have some videos to help you out and will try and emphasis things to look for when lifting weights. Technique is just as important as any other point mentioned earlier because it prevents injuries which can delay your weight training progress while having long term problems in the future. I care more about your body being sustainable/ strong throughout your life then being Arnold Schwarzenegger-ISH and having future problems due to improper technique and improper conduct (Easy way of steroids, growth hormones to pack on muscles).
- With technique and important points from the previous article such as Rest, Diet, motivation; we are ready to get stuck into weight training exercises.
2) The best way I think to describe what exercises to do would be to put out a recommended exercise plan like a benchmark and show through videos (for the more advanced type exercises), pictures, in depth explanations with the best way to go about it. This article will focus on exercises mostly for men as weight training generally applies “us” dudes wanting to look like Hugh Jackman as Wolverine. Weight training is a very general concept and is just as important for women to do it as men in being a strong independent woman. My following article will focus on weight training for women.
Gym/ Exercise Plan (for Men)
If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. For the time being we will concentrate on 3 exercises a day to start with and as we progressively get stronger, bigger and fitter you can branch out to specific muscle groups.
Monday
- Bench press (Muscle group; Chest)
Look at these two videos for proper form and guide to bench pressing:
http://www.youtube.com/watch?v=wOnP_oAXUMA
http://www.youtube.com/watch?v=c6I0z_d4xqY
2. Chinup (Muscle group; Back)
3. Deadlift (Muscle group; Lower Back, Quadriceps)
Look at this video for proper form and guide to dead lifting:
http://www.youtube.com/watch?v=8-O_MT72rck
Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times (Except Chin-ups as that is your body weight or could be assisted chin-ups initially) before your speed slows down or your form changes. Rest about 60 seconds between sets.
(Tuesday: Rest)
NOTE: If you are considering trying to lose weight or concentrating on getting fitter with cardio exercises. Doing cardio work on alternate days to weight training or those “Rest days mention above” will give you better results faster and give you that desired body sooner than you think.
HOWEVER try to have at least one or two days of truly “Rest days” comprising of no physical activity.
Wednesday
1. Dumbbell single-arm shoulder press
2. Dumbbell single-arm row (Muscle group: Back and Biceps)
3. Dumbbell lunge or stepup (Muscle group; Legs)
Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. Do all the reps of each exercise before resting. Rest 45 seconds between sets.
(Thursday: Rest)
Friday
1. Barbell bent-over row (Muscle group; Upper Back and Lower Back)
2. Dip (Muscle group; Triceps)
3. Squat (Muscle group; Quadriceps and Glutes)
Look at this video for proper form and guide to Squats:
http://www.youtube.com/watch?v=dbxxs1PErLQ
Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. Rest about 90 seconds between sets.
Additional Pointers:
Saturday and Sundays could be your “rest days” or for better results body wise; implement cardio work into your routine or repeat one of those weight training exercise days into a Saturday or Sunday.
Every few weeks try to mix your exercises and routines so your body is not use to it. For example instead doing Mondays workout on the Monday, do it on a Wednesday and vice versa. This helps with the body never being use to your workouts because once your body gets use to something the results will plateau and therefore muscles will not get bigger. Think of it as a motivating aspect to as you are not doing the same thing week in week out and hopefully excite you like Tom Cruise jumping on couches.
Always try to improve or do heavier weights each week. Aim at 15% increase every 2nd week at minimum. If toning or getting CUT is your goal in weight training then it’s easy to change the gym/ weight guide around to suit your aim. E.g. instead of doing 4-6 reps with heaviest weight you can lift in total of 15-25; do a total of 40-60 reps or a weight were you can lift each set about 12-15. This concentrates on endurance part of weight training and gives the muscles are more toned or CUT effect without getting bigger.
Concluding thoughts:
Once you start seeing results, you will realize that constantly improving your weight lifting potential and getting beast or cut will give you more focus to strive for higher goals.
