Amazing Gains with this workout
The basic to get in shape, getting in shape is not about genetic, I know that lazy peoples whit a big belly always say the same-"To have a good body you have to go to the gym every day, or just have the genetics"
That's completely wrong; you just have to workout 3 times a week and less than 75 min
The Basic are simple:
-You have to drink at least 6 bottle of water 16.9 oz(50cl)
-Train one body part just once a week
-2 to 3 exercises for each muscle and one superset
-2 different muscle for each day you Workout*
-Eat at least 6 times per day, whit 2 to 3 hours interval
-Sleep 8 hours daily
*The basic Workout:
Each time you change exercise you have to increase the weight , this is called the pyramid technique , that will allow you to keep upgrading every week.
You have to rest 90 seconds in each Set, and 3 min in different exercise.
That's completely wrong; you just have to workout 3 times a week and less than 75 min
The Basic are simple:
-You have to drink at least 6 bottle of water 16.9 oz(50cl)
-Train one body part just once a week
-2 to 3 exercises for each muscle and one superset
-2 different muscle for each day you Workout*
-Eat at least 6 times per day, whit 2 to 3 hours interval
-Sleep 8 hours daily
*The basic Workout:
Each time you change exercise you have to increase the weight , this is called the pyramid technique , that will allow you to keep upgrading every week.
You have to rest 90 seconds in each Set, and 3 min in different exercise.
Monday
Chest
-15×3 Bench press
-10×3 incline press
-5×3 Decline press
-Superset of push-up ( a superset is an exercise that you do after your last exercise whiteout time to rest, and you just stop because muscular failure )
Arm
- 15×3 Dumbbells
- 10×3 Barbell curl
- 5×3 Chin-up
- Superset of Bench Dip
Wednesday
Shoulder
- 15×3 Dumbbells shoulder press
- 10×3 Cuban press
- Superset parallel narrow chin up
Lat
- 15×3 Lat Pull down
- 10×3 Wide reverse grip pull up
- Superset reverse pull up
Friday
Back
- 15×3 Dumbbell Bento ver row
- 10×3 Barbell Bent over barbell row
- 5×3 Wide grip pull up
- Superset Reverse bent over row
Leg
- 15×3 Barbell deadlift
- 10×3 Barbell full squat
- 5×3 Barbell Set Up
- Superset Dumbbell squat
You can tell me how you do it, and if it's working for you?
See you later.
Chest
-15×3 Bench press
-10×3 incline press
-5×3 Decline press
-Superset of push-up ( a superset is an exercise that you do after your last exercise whiteout time to rest, and you just stop because muscular failure )
Arm
- 15×3 Dumbbells
- 10×3 Barbell curl
- 5×3 Chin-up
- Superset of Bench Dip
Wednesday
Shoulder
- 15×3 Dumbbells shoulder press
- 10×3 Cuban press
- Superset parallel narrow chin up
Lat
- 15×3 Lat Pull down
- 10×3 Wide reverse grip pull up
- Superset reverse pull up
Friday
Back
- 15×3 Dumbbell Bento ver row
- 10×3 Barbell Bent over barbell row
- 5×3 Wide grip pull up
- Superset Reverse bent over row
Leg
- 15×3 Barbell deadlift
- 10×3 Barbell full squat
- 5×3 Barbell Set Up
- Superset Dumbbell squat
You can tell me how you do it, and if it's working for you?
See you later.
Gain Weight
The Weigth that give you Amazing Gains in your lean mass
If you want to gain muscle you have to lift heavy , I mean real heavy, everyone says that , but no one explain what's the true heavy weight , because each person has their strength limit.
So I will explain a very simple way to determinate your strength limit.
Choose a day that you will not workout or your "Rest week", then go to the Gym..for example do your usually chest workout , but this time , when doing different sets put 5lbs(2.27 kg) in each side of the bar or dumbbell , if it's to much put 2lbs(aprox.1 kg) until you only can do 3 to 5 reps ,let's imagine that your doing bench press whit 55 pounds (45lbs (20kgs) from the bar) then add 2 to 5 lbs on each side and you reach your limit 3 to 5 reps in 85lbs (35kgs) this will be the heaviest weight that you can lift,the weight that you can lift 7 to 10 reps it's your middle limit, your second heaviest and the weight that you can lift 12-15 is your light weight, great for the first Set, it may be take a while to know what's your heaviest weight because you can be more tired in one day than the other but it will help you get the maximum results in less time.
For more articles click here ...
So I will explain a very simple way to determinate your strength limit.
Choose a day that you will not workout or your "Rest week", then go to the Gym..for example do your usually chest workout , but this time , when doing different sets put 5lbs(2.27 kg) in each side of the bar or dumbbell , if it's to much put 2lbs(aprox.1 kg) until you only can do 3 to 5 reps ,let's imagine that your doing bench press whit 55 pounds (45lbs (20kgs) from the bar) then add 2 to 5 lbs on each side and you reach your limit 3 to 5 reps in 85lbs (35kgs) this will be the heaviest weight that you can lift,the weight that you can lift 7 to 10 reps it's your middle limit, your second heaviest and the weight that you can lift 12-15 is your light weight, great for the first Set, it may be take a while to know what's your heaviest weight because you can be more tired in one day than the other but it will help you get the maximum results in less time.
For more articles click here ...
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