Where can I find a comprehensive work-out program to build muscle?
I would like to build muscle and strength so I’ve been looking for a chart or program to tell me EXACTLY what to do. Like find your max then do 3 sets of 10 or something.
I’ve found others but none that are comprehensive. I’m not very knowledgeable with workout routines but I really need to start not looking like a 12 year old boy. Thank you for your help.
Add me on “im” if you want further tips and a whole plan on diet and workouts etc etc
But here is some general info
How To Gain Weight?
Gaining weight is harder than losing weight and this is FACT, ive had to go both up and down the scales when i was boxing.
I’ve Experianced this first hand, most important things are your workout plan and your diet.
Your diet MUST consist of complex carbs this is your brown bread,pasta,oats, etc etc.
Eat every 2-3 hours if you can, if you cant yet dont worry, you will be able to eventually because your stomach is like a ballon and imagine the food is air, the stomach will eventually adapt to a larger size and get use to the idea of eating more, more often. Drink PLENTY of water, its the water thats going to make you GAIN muscle by feeding it, you want to concentrate on LEAN MUSCLE GAINS not FAT GAINS. You need to sleep properly for at least 6hours but dont over sleep 10+. Also workout your Basal Metabolic Rate this is how many calories you need just to live workout the value and add 500, make sure your eating the new amount every day for the week untill you cant see anymore weight gains, then increase again!
Your workout needs to consist of different body parts on different days, you need to make a real timetable, ill give you an example of mine.
Your rep range should focus on 5-7 reps as you want to gain mass! This is the optimal rep range for muscle gains also you want to try and do 4-5 sets of each workout
Monday – Chest + triceps
Tuesday – Back + biceps
Wed – day off
Thurs – shoulders + triceps
Friday – Legs + Biceps
I don’t do abs as i dont need to but if i needed to id probably slot them in on friday along with legs and along with monday’s.
What you need to understand is you need at least 2 days off in my opinion because you know whaT? your muscles ONLY GROW when your asleep!! So dont overtrain because when that happens your not going to grow and be prone to injury.
In relation to supplements take a protein shake after a workout and guess what?? Before you sleep to! Some shakes can give you a bad stomach so if you can deal with it do it!
This is all in a Nutshell for you i hope this works for you and trust me if you do these basic steps you WILL see GAINS, im living proof, i was a twig once upon a time.
Best of luck!
Feel free to ad me on “IM” if you have any questions
you can build your own workouts with this: it tells you how to do it and the number of sets/reps you’re suppose to do
http://www.womenshealthmag.com/files/customize-your-workout/index.html
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