BUILD TIPS
- CONSUME 1-1.5 GRAMS OF PROTEIN X 1 LB. OF LEAN BODY WEIGHT
- DON'T FORGET LEGS, FAILURE TO TRAIN LEGS CAN CUT YOUR TOTAL GAINS BY 50%
- CONSISTENT RESISTANCE TRAINING 4-6 DAYS PER WEEK FOR GREAT GAINS
- LIMIT AEROBIC ACTIVITY
- KEEP IT SIMPLE CORE EXPLOSIVE POWER LIFTS (BENCH, SQUATS, PULLUPS, DIPS, CLEANS, DEADLIFTS)
- TAKE A BEFORE PHOTO
- CONSUME ENOUGH CALORIES
- KEEP A WORKOUT LOG AND TRACK YOUR PROGRESS
BUILD MYTHS
- Through "consistent" effort, quality and quantity of your diet, any body can build muscle no matter what your body type. Never surrender! There's simply no substitute for hard work. There are countless examples of "hard gainers" who have built incredible physiques, but it will take time.
- The truth is that building muscle without proper stretching may make you inflexible, but anyone who incorporates appropriate stretching will successfully lengthen muscle through the joint and allow their flexibility to increase with their muscle growth.
- Squats are the #1 muscle builder for your lower body and have even been proven to stimulate growth of the entire body. Any improperly performed exercise can be detrimental to your health. Properly performed squats will be your best muscle building friend. Challenge yourself today to learn how to properly perform the basic squat. Start out with light weight until you've mastered proper form and technique.
- There is no conclusive evidence to support this myth. Many factors determine how much protein the body is able to use at a given time. These can include your health, age and weight, recent workouts, recent meals, and a host of other physiological factors. To build and support muscle, consume 1 to 1.5 grams of protein per pound of lean body weight each day. Use e²nutrition solutions to help you get the additional protein your body needs!
- "More is better", is not actually true in the case of building lean muscle. The truth is under prolonged stressful conditions your body can break down proteins from your hard earned muscle and use them as energy. The longer the workout the more protein can be broken down. Keep your workouts to 30-60 minutes 4-6 days each week. Try e²nutrition CREATE Creatine to give you that extra power and energy to recover from your tough workout!
CHEST/BACK
CHEST
*PUSH UPS
SET 1 20-30 Repetitions
**WEIGHTED DIPS or BENCH PRESS
SET 1 4-6 Repetitions
SET 2 10-12 Repetitions
SET 3 15-20 Repetitions
*warm-up
Rest 1 ½ to 2 minutes between each set
BACK **WEIGHTED PULL UPS or SEATED ROWS
SET 1 4-6 Repetitions
SET 2 10-12 Repetitions
SET 3 15-20 Repetitions
Rest 1 ½ to 2 minutes between each set
**Select a weight that will allow you to achieve the number of repetitions in the allotted repetition range (This may take some getting used to). Once you can perform the highest number of repetitions in the range add 5lbs to the exercise the next time you train that body part. Let's use an example. After warming up thoroughly Gavin prepares to do Weighted Dips. For his first set of 4 to 6 repetitions he uses 45lbs and succeeds at achieving 6 complete repetitions. Gavin now drops the weight to 35lbs and is successful completing 12 repetitions. For his last set using 25lbs he is just able to get 16 repetitions. Because Gavin has successfully completed the higher repetition range on 2 sets the next time Gavin does Weighted Dips he will increase the weight by 5lbs for those 2 sets to 50lbs, 40lbs, and will stay at 25lbs until he can achieve 20 full repetitions. Over time he will continue to slowly increase the weight lifted. By doing this Gavin will force his body to adapt to the increased stress and "Build" more muscle!
Weekly Workout Plan
Day 1 Chest/Back
Day 2 Legs/Calves/Abs
say 3 Shoulders/Biceps/Triceps
Day 4 Chest/Back
Day 5 Legs/Calves/Abs
Day 6 Shoulders/Biceps/Triceps
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