_______________________________________________________________________________
Muscle Gaining Come Fast With The Perfect Weekly Routine!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
_______________________________________________________________________________
Above all things, the most important aspect of muscle gaining is the stimulation of those muscles during an intense workout.  To ensure all the hard work and commitment you are putting into your workouts actually pays off, creating a set structure should be seen as crucial. I call this your weekly workout split and today's post will outline the exact ways to ensure your workout split is working in your favor!
How things were in the beginning...
Think back to when you started working out, for most of us our routine and workout program was little more than training a few muscle groups whenever we felt like it. After only training the 'big' muscles and the ones we could see when wearing our favourite shirts, we realised that training in this manner really wasn't gaining muscle, it wasn't applying the appropriate amount of stress to our entire body and didn't supply us with enough recovery time to stimulate real muscle gains!
Time for some changes...
So you woke up to the fact that your old ways weren't working and implemented some much needed changes. It's at this point where you may have gone in the right direction or got influenced by others and followed the wrong path. The fact is each person's weekly workout split can be right for some and wrong for others, but following the exact same split that someone else is using will most likely NOT work for you.
Take a look at your current split right now and ask yourself how you came up with it?
- Did you copy it from somebody else?
- Did you read it in a magazine?
- Did you do some research and create it yourself?
- Did you try several until settling on one that worked best?
- I hope your answer was one of the bottom two, but if not that's fine as well and we can work to improve it right now.
Making things simple...
For purely muscle gaining with the intention to build muscle fast, you are going to need a workout split which targets each muscle group as much as physically possible while supplying sufficient recovery times throughout the entire week.
Muscle gaining only occurs with the use of structured workout plan!
 For this example I will base this weekly split on training 8 muscle groups over the course of 4-5 training days per week. 8 Muscle Groups;
- Chest
- Shoulders
- Traps
- Triceps
- Biceps/Forearms
- Back
- Legs
- Core/Abdominals
My recommended muscle gaining weekly split looks like this;
| DAY |
MUSCLE GROUPS |
| MONDAY |
CHEST / BICEPS / FOREARMS |
| TUESDAY |
BACK / TRICEPS |
| WEDNESDAY |
RECOVERY |
| THURSDAY |
LEGS / CORE |
| FRIDAY |
SHOULDERS |
| SATURDAY |
RECOVERY |
| SUNDAY |
RECOVERY or REPEAT WEAKEST MUSCLE GROUP |
Knowing what muscle groups to train on what days is great, it ensures your training your entire body each week and allows for complete gains rather than only targeting major muscle groups and forgetting about the rest.
Unfortunately, the perfect weekly split is USELESS without the right workouts to use each day, it's like having a cup of tea without water, pointless...
So if you want a killer workout routine to compliment your new training split, why not check out my Permanent Muscle - 28 Week Workout Program?
.
Not sure yet? Check out some more User Reviews of the Permanent Muscle Program
|
