Every one
who works out or in involved with fitness has a desired goal. That’s why they
train hard day in, and day out to achieve that goal. Whether your goal is to
pack on solid pounds of muscle, drop weight, become shredded, or even just get
in shape. There are hundreds of workouts out there formulated to help you
achieve that goal. Deciding on a workout program or routine is a very difficult
process. There are three major factors that I think everyone should take in to
account when choosing a workout.
1.Seriousness and Motivation
2.Skill Level
3.Goal
Your seriousness and motivation is
factor number one in determining a workout. If you are not very motivated then
you should probably consider a three to four day a week workout program. The
workouts should be beginner-based exercises, around 60 minutes a session. When
you begin to see results, hopefully your motivation will grow and the workout
routines can be hardened. If you are highly motivated and very serious about
achieving your goals then you should choose a workout that will be very strict
and demanding. Your workout program
should be five to six days a week. Consisting of high intensity 90 min.
workouts. Training this hard will help you to acquire your goals faster.
The next factor to take into
account is your skill level. If you’re a 275-pound freak of nature you’re not
going to do 30 minutes of light aerobics. Your going to want to do 90 minutes
of hard blood rushing sets, with heavy weight. So you need to take time and
really think of what your true skill level is before deciding.
Factor number three is the most
important factor. Deciding your goal is probably one of the easiest decisions.
In a general sense beginner’s goals are usually one of the following; Get in
shape, lose body fat, gain muscle. Bodybuilders and power lifter tend to have
more specific goals that are very hard to achieve such as; Getting to a certain
percent body fat, lifting a certain amount of weight, or gaining inches to
muscles.
After reviewing the 3 factors in deciding the
workout. What category do you fall under? Once you decide this you can move on
to more specific things like, what days a week you will workout, and which
workout routine will you do.
Training mass normally occurs during the off-season
typically during the winter months. And the goal is to pack on the most amount
of muscle in the shortest period of time. Mass building workouts are very
intense and only the advanced athletes will be able to handle them. Putting on
muscle is not as easy at is seems, it require a lot of hard work, and
dedication. The key factor in a mass building program is to EAT!!! And when I
say eat I don’t mean salads, chicken, tofu, and tuna. I mean tons of red meat,
peanut butter, and other calorie/protein dense food. The reason you eat this
foods is because you need fat to produce testosterone, and testosterone
increases protein synthesis. This workout isn’t going to be easy you must be
dedicated, disciplined, and HUNGRY!
Many mass building workouts are 4 days per week, with split
workouts. Here is an example of a mass building workout from.
South, Clayton.
"Bodybuilding.com - The Ultimate Mass Building Workout!" Bodybuilding.com.
04 Nov. 2002. Web. 11 Mar. 2012.
<http://www.bodybuilding.com/fun/south1.htm>.
Training Schedule:
Mon: Shoulders, Triceps
Tue: Back, Traps
Wed: OFF
Thurs: Legs
Fri: Chest, Biceps
Sat: OFF
Sun: OFF
Monday: Sets & Reps
Shoulders
Clean and Press 1x12, 1x8, 1x6
Seated DB Shoulder Press 1x10, 1x6, 1x4
Cable Lateral Raises
1x10, 1x8, 1x8
Triceps
Triceps Pressdowns
1x25, 1x12, 1x10
Skull Crushers 1x10, 1x6, 1x4
Tricep Extensions 1x12, 1x10, 1x10
Tuesday:
Back
Deadlifts
1x10, 1x8, 1x6
T-Bar Rows 1x12,
1x10, 1x8
Bent Rows 1x12,
1x10, 1x8
Traps
DB Shrug
1x12, 1x10, 1x6
Reverse BB Shrugs 1x12, 1x8, 1x8
Thursday
Legs
Leg Extensions
1x25, 1x15, 1x12
Straight Leg Deadlift 1x15, 1x12, 1x10
Squats
1x12, 1x10, 1x6, 1x4
Leg Presses
1x12, 1x10, 1x8, 1x8
Leg Extensions
1x8, 1x8, 1x8
Hamstring Curls
1x12, 1x10, 1x10
Calf Raises
1x15, 1x10, 1x10, 1x10
Friday
Chest
Incline Bench Press 1x15, 1x10, 1x8
Flat Bench Press
1x12, 1x8, 1x6
DB Fly’s
1x12, 1x8, 1x6
Biceps
Seated DB Curls
1x15, 1x12, 1x10, 1x8
Standing DB Curls 1x12, 1x8, 1x6
As the reps decrease. The weight should increase.
This workout should be very intense, and should last no
longer than 45 min. No cardio should be done during this program. Only moderate
should be done to walking to warm-up.
Another workout that I have used in the past is the 10 weeks
Mass Building Program from http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
If either of these workouts are done correctly there is no
doubt you will see results. All it takes is hard-work, motivation, and eating.
Can you handle it?!
RIPPING DOWN
In the world of bodybuilding the off-season normally takes
place in the winter months. Or in some cases a bodybuilder may not even compete
for up to a year. Beginning in early spring is when most body builders begin to
shed off those winter pounds. Most body builders seek to maintain anywhere from
a 3%-7% body fat during competition season. During the on-season the workout
routines change completely. While during the winter months you’re packing on size
and strength, in the on-season you are working to define those muscles and have
the best physique possible.
On-season/cutting
workouts typically consist of six days on and one day off, or five days on and
one day off. The workouts are high intensity with lower weight and higher reps.
Normally supersets are common to burn the muscles out and give them good
definition. Cardio and abs are also a major factor during the on-season;
bodybuilders typically do long but slow cardio to burn fat. But some modern bodybuilders
are trying high intensity burst cardio to shock the body and burn maximum
calories.
Thanks to Muscle
and Strength I found this great cutting workout that I will be
experimenting with this spring. I encourage you to give it a try. Be sure to
warm up with cardio and stretching each day. Low intensity cardio is to be done
first thing in the morning and in the evening for up to an hour a day.
Workout notes:
Day 1 - Chest and Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Press
4 12-15
Flat Dumbbell Press 3
12
Incline Fly’s 3 12
Pec Deck 3 12
Triceps Sets Reps
Skull Crushers 4
12-15
Rope Extensions 3
12
Straight Bar Pushdowns
3 12
Abdominals
Exercise Sets Reps
Rope Crunch 4
20-25
Hanging Knee Raise 4
20-25
Day 2 - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Chins
4 12-15
Wide Grip Rows 3
12
Narrow Grip Pull-down 4
12-15
Hyper Extensions 3
12
Biceps
Exercise Sets Reps
Concentration Curls 4
12-15
EZ Bar Curl 3 12
Day 3 - Legs and Shoulders
Legs
Exercise Sets Reps
Squats 4 12-15
Leg Extensions
3 12
Leg Curl 4
12-15
Stiff Leg Deadlifts
3 12
Seated Calf Raise
3 12
Shoulders
Exercise Sets Reps
Dumbbell Shoulders Press
4 12-15
Cable Lateral Raise 3
12
Reverse Cable Fly
3 12
Smith Machine Shrugs
4 12-15
Abdominals
Exercise Sets Reps
Rope Crunch 4
20-25
Hanging Knee Raise 4
20-25
Day 4: Rest Day
Day 5 – Chest and Triceps
Chest
Exercise Sets Reps
Incline Barbell Press
4 12-15
Flat Barbell Press 3
12
Flat Fly’s 3 12
Cable Crossovers 3
12
Triceps
Exercise Sets Reps
Reverse Grip Pushdown
4
12-15
Dumbbell Kickbacks 3
12
Dumbbell Extension 3
12
Abdominals
Exercise Sets Reps
Weighted Incline Crunches
4 20-25
Hip Thrusts 4 20-25
Day 6 - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pull downs 4
12-15
Bent Over Dumbbell Rows
3 12
Good Mornings
3 12
One Arm Dumbbell Row 3 12
Biceps
Exercise Sets Reps
Preacher Curl 4 12-15
Dumbbell Curl
3 12
Day 7 - Legs and Shoulders
Legs
Exercise Sets Reps
Leg Press 4 12-15
Lunges 3 12
Leg Curl 4 12-15
Straight Leg Deadlifts
3 12
Standing Calf Raises
3 12-15
Shoulders
Exercise Sets Reps
Smith Machine Press 4
12-15
Dumbbell Lateral Raises
3 12
Dumbbell Rear Delt Fly’s
3 12
Upright Rows 3 12
Abdominals
Exercise Sets Reps
Weighted Incline Crunches
4 20-25
Hip Thrusts 4 20-25
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