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| 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. WHEN/IF 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 AND NOT SLEEPING WELL , THEN YOU ARE OVER TRAINING AND NEED TO STOP. CONTINUE TO FEED THE BODY AS NORMAL DURING THIS REST TIME. 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. HERE ARE SOME WORKOUT GUIDELINES: --ONLY TRAIN ONE MAJOR BODY PART EACH TIME YOU WORKOUT --DO ONLY ONE OR TWO EXERCISES FOR THAT BODY PART EACH WORKOUT (YES!!!!! THIS MEANS A WHOLE LOT OF SETS OF THE SAME EXERCISES TO FILL UP THE AMOUNT OF TIME YOU'VE ALLOWED FOR WORKOUT) --TRAIN 3 TO 5 TIMES A WEEK FOR AN HOUR, HOUR AND A HALF --DON'T TRY TO GET THE WHOLE BODY WORKED OUT IN ONE WEEK. YOU CAN, BUT IT'S NOT NECESSARY --ADD SMALLER MUSCLE GROUPS AT THE BEGINNINGS OR ENDS OF WORKOUTS (ABS, CALVES, NECK) --IF YOU CONSIDER YOURSELF A HARD GAINER, AND YOU ARE DOING CARDIO EXERCISE, REDUCE THE AMOUNT OF CARDIO EXERCISE, A LITTLE AT A TIME, UNTIL YOU START TO NOTICE MUSCULAR GAINS. HERE'S MY SCHEDULE: workouts are usually at 7pm et, Sun thru Thu SUNDAY: CALVES, ABS ( I CHOOSE TO MAKE CALVES A MAJOR MUSCLE GROUP BECAUSE MINE ARE SLOW TO RESPOND AND EXTRA TRAINING IS NEEDED) MONDAY: CHEST, ABS ( I DO ABS AFTER OR BEFORE EACH WORKOUT--USUALLY 100 REPS ON A WEIGHTED AB ROLLER DEVICE) TUESDAY: LEGS, ABS WEDNESDAY: ARMS--BICEPS AND FOREARMS, ABS ( MY TRICEPS GET WORKED HARD ON CHEST DAY THOUGH I DO GIVE THEM A DAY FOR THEMSELVES, OCCASIONALLY) THURSDAY: BACK OR SHOULDERS/ABS ( I ALTERNATE BACK AND SHOULDERS EACH WEEK--SHOULDERS USUALLY GET WORKED HARD ON CHEST DAY) FRIDAY: OFF SATURDAY: OPTIONAL (THIS IS MAKE-UP DAY IF I GOT OFF MY SCHEDULE OR WHERE I WILL DO TRICEPS OR SOMETHING ELSE THAT NEEDS SPECIAL ATTENTION) |
| IT IS ALWAYS A GOOD IDEA TO CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE ROUTINE OR MAKING ANY MAJOR CHANGES TO AN EXISTING ROUTINE. |
| MASS BUILDING EXERCISES Squats Leg presses Hack squats Dead Lifts Shoulder Press Jerk/Press Bench Press Dips Push ups Pull overs Bentover Rows Pull ups Pull downs Close-grip bench press French Curl Nose breakers Barbell/dumbbell curls Preacher curls |
| PREVIOUS TRAINING TIP: 21's |
| 50 REP TESTOSTERONE AND STRENGTH BOOST |
| CLICK ON PHOTO TO TRY MY 15 MINUTE KETTLE BELL 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 |
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