>
BE PATIENT AND FOCUS
BUILDING MUSCLE MASS AND THICKNESS REQUIRES PATIENCE AND FOCUS--PATIENCE IN
WAITING FOR YOUR BODY TO RESPOND AND FOCUS ON DOING ONLY CERTAIN EXERCISES
THAT STIMULATE OVERALL MUSCULAR GROWTH. TOO MUCH TIME IS WASTED IN THE GYM
DOING EXERCISES MEANT TO TONE AND SHAPE MUSCLES. SAVE THOSE FOR WHEN YOU
HAVE THE THICKNESS YOU DESIRE AND FOR WHEN YOU HAVE INJURIES OR WHEN YOUR
BODY JUST NEEDS A REST.
AVOID OVERTRAINING
WHEN YOU START FEELINGS PAINS IN SHOULDERS, ELBOWS ETC, TAKE A WEEK OR TWO
OFF FROM LIFTING, OR AT THE VERY LEAST, DO EXERCISES THAT ARE LESS STRENUOUS
ON THE BODY. I PURPOSEFULLY TAKE A WEEK OFF EVERY TWO OR THREE MONTHS JUST
TO LET THE BODY REST WELL. IF YOU START FEELING ACHES, ARE OVERLY TIRED,
IRRITABLE, AND NOT SLEEPING WELL , THEN YOU ARE OVER TRAINING AND NEED TO STOP.
CONTINUE TO FEED THE BODY AS NORMAL DURING THIS REST TIME.
WARM UP, STRETCH AND REST
EACH TIME YOU WORKOUT, YOU SHOULD WARM UP, BUT DON'T DO STRETCHING BEFORE
A WORKOUT. YOUR WARM UP SHOULD BE THE EXERCISE(S) YOU PLAN TO DO DURING THIS
WORKOUT, BUT ONLY AT A MUCH LIGHTER WEIGHT. DO TWO WARM UP SETS OF THAT
EXERCISE, 15-20 REPS (WE'RE TALKING VERY LIGHT), REST A MINUTE BETWEEN, THEN DO A
SET OR TWO AT MAYBE TWICE THE PREVIOUS WEIGHT, THEN BEGIN YOUR HEAVY SETS,
WHERE YOU PERFORM 8 TO 12 REPS. YOU WANT TO BEGIN TO FAIL AT PERFORMING THE
EXERCISE ON YOUR LAST ONE OR TWO REPS. REST A COUPLE MINUTES BETWEEN THE
HEAVIER SETS. IF YOU ARE GOING TO STRETCH, THEN DO SO AFTER YOUR MUSCLES HAVE
WARMED UP, AFTER EVERY COUPLE SETS. YES, I DO STRETCH.
HARD GAINERS
IF YOU CONSIDER YOURSELF A HARD GAINER, AND YOU ARE EATING WELL AND DOING
CARDIO EXERCISE, REDUCE THE AMOUNT OF CARDIO A LITTLE AT A TIME UNTIL YOU START
TO NOTICE MUSCULAR GAINS.
BUILDING MUSCLE MASS AND THICKNESS REQUIRES PATIENCE AND FOCUS--PATIENCE IN
WAITING FOR YOUR BODY TO RESPOND AND FOCUS ON DOING ONLY CERTAIN EXERCISES
THAT STIMULATE OVERALL MUSCULAR GROWTH. TOO MUCH TIME IS WASTED IN THE GYM
DOING EXERCISES MEANT TO TONE AND SHAPE MUSCLES. SAVE THOSE FOR WHEN YOU
HAVE THE THICKNESS YOU DESIRE AND FOR WHEN YOU HAVE INJURIES OR WHEN YOUR
BODY JUST NEEDS A REST.
AVOID OVERTRAINING
WHEN YOU START FEELINGS PAINS IN SHOULDERS, ELBOWS ETC, TAKE A WEEK OR TWO
OFF FROM LIFTING, OR AT THE VERY LEAST, DO EXERCISES THAT ARE LESS STRENUOUS
ON THE BODY. I PURPOSEFULLY TAKE A WEEK OFF EVERY TWO OR THREE MONTHS JUST
TO LET THE BODY REST WELL. IF YOU START FEELING ACHES, ARE OVERLY TIRED,
IRRITABLE, AND NOT SLEEPING WELL , THEN YOU ARE OVER TRAINING AND NEED TO STOP.
CONTINUE TO FEED THE BODY AS NORMAL DURING THIS REST TIME.
WARM UP, STRETCH AND REST
EACH TIME YOU WORKOUT, YOU SHOULD WARM UP, BUT DON'T DO STRETCHING BEFORE
A WORKOUT. YOUR WARM UP SHOULD BE THE EXERCISE(S) YOU PLAN TO DO DURING THIS
WORKOUT, BUT ONLY AT A MUCH LIGHTER WEIGHT. DO TWO WARM UP SETS OF THAT
EXERCISE, 15-20 REPS (WE'RE TALKING VERY LIGHT), REST A MINUTE BETWEEN, THEN DO A
SET OR TWO AT MAYBE TWICE THE PREVIOUS WEIGHT, THEN BEGIN YOUR HEAVY SETS,
WHERE YOU PERFORM 8 TO 12 REPS. YOU WANT TO BEGIN TO FAIL AT PERFORMING THE
EXERCISE ON YOUR LAST ONE OR TWO REPS. REST A COUPLE MINUTES BETWEEN THE
HEAVIER SETS. IF YOU ARE GOING TO STRETCH, THEN DO SO AFTER YOUR MUSCLES HAVE
WARMED UP, AFTER EVERY COUPLE SETS. YES, I DO STRETCH.
HARD GAINERS
IF YOU CONSIDER YOURSELF A HARD GAINER, AND YOU ARE EATING WELL AND DOING
CARDIO EXERCISE, REDUCE THE AMOUNT OF CARDIO A LITTLE AT A TIME UNTIL YOU START
TO NOTICE MUSCULAR GAINS.
| IT IS ALWAYS A GOOD IDEA TO CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE ROUTINE OR MAKING ANY MAJOR CHANGES TO AN EXISTING ROUTINE. |
| B U I L D B I G M U S C L E |
| B U I L D B I G M U S C L E |
 |  |  |  |  |
- Train only ONE Primary muscle
group per session - Train that muscle group using
only ONE or TWO exercises for
45 minutes to an hour - Train each muscle group at least
once over a 2 week period - Perform 8 to 12 reps each set
MY ROUTINE
This is my routine over a 1 week period. Adjust it in a way that works best with your daily
routine. Also make adjustments to secondary exercises based on your needs; if you have big
calves, don't train your calves as often as I do. If you need to do abs more, then do them
more, and if you need more cardio to burn off fat, then add cardio before or after your
sessions (I prefer after because I want the majority of my energy to be used during
weightlifting). I generally expect to be in the gym for at least an hour and a half.
week 1 (45 mins to an hour) (20 minutes) (15 to 20 mins)
primary muscle group secondary muscle group other
Sunday 1 or 2 hamstrings exercises 1 calves exercise cardio
Monday 1 or 2 chest exercises cardio
Tuesday 1 or 2 biceps exercises 1 forearms exercise 1 abs exercise
Wednesday 1 quadraceps exercise 1 calves exercise cardio
Thursday 1 or 2 back or delts exercises (one week I do back the next week I do delts)
Friday 1 or 2 triceps exercises 1 calves exercise 1 abs exercise
Sat off (I alternate Fridays and Saturdays as off days)
SCHEDULING
If your schedule doesn't allow you to do this in one week, spread it out over 2 weeks,
and if you do, realize this: the amount of sets you do each workout will not only make the main
part you are working sore, but also the supportive muscle groups will become sore as well.
For example: on chest day, your chest, front shoulders, sometimes back and triceps will be
sore. The same thing could happen on back day with biceps, forearms, etc., so believe me, it's
okay to spread this routine out to allow for good recovery time.
This is my routine over a 1 week period. Adjust it in a way that works best with your daily
routine. Also make adjustments to secondary exercises based on your needs; if you have big
calves, don't train your calves as often as I do. If you need to do abs more, then do them
more, and if you need more cardio to burn off fat, then add cardio before or after your
sessions (I prefer after because I want the majority of my energy to be used during
weightlifting). I generally expect to be in the gym for at least an hour and a half.
week 1 (45 mins to an hour) (20 minutes) (15 to 20 mins)
primary muscle group secondary muscle group other
Sunday 1 or 2 hamstrings exercises 1 calves exercise cardio
Monday 1 or 2 chest exercises cardio
Tuesday 1 or 2 biceps exercises 1 forearms exercise 1 abs exercise
Wednesday 1 quadraceps exercise 1 calves exercise cardio
Thursday 1 or 2 back or delts exercises (one week I do back the next week I do delts)
Friday 1 or 2 triceps exercises 1 calves exercise 1 abs exercise
Sat off (I alternate Fridays and Saturdays as off days)
SCHEDULING
If your schedule doesn't allow you to do this in one week, spread it out over 2 weeks,
and if you do, realize this: the amount of sets you do each workout will not only make the main
part you are working sore, but also the supportive muscle groups will become sore as well.
For example: on chest day, your chest, front shoulders, sometimes back and triceps will be
sore. The same thing could happen on back day with biceps, forearms, etc., so believe me, it's
okay to spread this routine out to allow for good recovery time.
| USE THE "EXERCISE VIDEOS" LINK ABOVE TO PLAN YOUR ROUTINE EACH DAY |
