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.
Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order. The accessory work is in blue, and the daily accessory is in dark gray. Note that none of these blocks are super sets. I will specify when I want you to do a superset or drop set.
I generally expect you to keep your rest intervals around 2 minutes. You can see my 20 WOD addendum to this bodybuilding program here. This week is your introduction to this style of training. The programming becomes very hard towards the end so you should expect that it will only increase in difficulty from here.
This program is designed so that you can do it in any commercial gym, and most well equipped home gyms. You might have to sub a few movements, if you lack cable machines, but you can still build a lot of muscle mass either way.
In this program I most often specify the intensity of effort using the acronym RIR. This stands for reps in reserve. If you see a set of 10 that says 2 RIR, that means you could do 12 reps if you truly had to. None of these sets are max effort.
Most of last weeks sets were 2RIR. This week many of them are 1RIR. This is a key part of the program. It allows your body to recover from each session with enough reserves to attack the next session.
In this program, most body parts are trained twice per week, for large muscle groups. Smaller muscle groups, that recovery quickly, are hit 3 or more times per week. If you like this program, but want something with more conditioning check out my functional bodybuilding program!
This week is where I put the hammer down. Remember, if you have a set of 8 at 1RIR, then you should be lifting heavier for a set of 6. On each of these movements, you need to focus on the muscles that are contracting. I expect you to use good, safe form, and put max effort into each rep.
Most compound movements should be done focusing a bit more on the weight being moved, where as the accessory work is more technique focused. This week is a deload week. This week is very important to your overall success.
If you want to build strength and functional fitness then check out this program! Recovery is definitely a misunderstood topic. Just mentioning the word brings up images of cryo baths, and weird spa treatments. Read this article were I review some scientific studies on the topic.
Your best bets are fairly simple. Try this approach. You'll use free weights, machines, and body weight, alternating upper-body and lower-body workouts to give you just the right amount of volume and intensity to make a serious change to your physique.
This type of progressive resistance training is only effective when you keep a record of how much you lift each workout. Keep tabs on every lift, and time your rest periods, in the Bodybuilding. Plus, you can watch instructional videos of every movement in every workout!
Follow this science-based plan, and the gains are guaranteed. How can we be so sure? Because the doctor's in the house, and he has your Rx for an amazing physique transformation! Stop training like an idiot! Let the smartest man in bodybuilding take you from beginner to advanced in just 12 weeks! But let's be fair Maybe you've never lifted anything heavier than your coffee mug. Maybe you once lifted regularly, but of late, your trips to the gym have become as infrequent as a day of sobriety for Charlie Sheen.
In either case, we have good news, in the form of the perfect week plan for going from beginner to advanced. Personal trainers are gonna hate us for this one; it might even put a few of them out of business. You, on the other hand, are going to love us.
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