-
Warm up all muscles thoroughly before beginning any muscle building
workouts
-
For the first 10 weeks each muscle building
workout should train the whole body with 1 exercise for each major muscle group
-
Use basic power exercises (multi-joint) for each muscle group
-
Learn proper form of each exercise before training heavy
-
Perform 3-4 total sets for each exercise, every set should be
progressively heavier with the last set fairly heavy yet still able to
complete 6 repetitions
-
Perform at least 6 repetitions for each set of every exercise
-
After the first 2 weeks make the last set of every exercise a heavy,
all-out set, use all previous sets as part of the warm up
-
Try to train progressively heavier at each workout
-
Focus on training harder and harder each workout, intensity is the
key!
-
Train heavy twice each week with at least three days between the heavy
sessions
-
After strength levels have doubled train heavy once every 5 days
-
Try not to skip any workouts (unless ill) even if tired just don't
train as heavy
-
After 12 weeks take a complete week off
-
Try to reduce the amount of other exercises until muscular weight is
gained
-
Learn about how muscles work, nutrition and diet by reading all this
site
-
Get plenty of rest and have at least 8 hours sleep each night
-
Do not train if muscles are still sore, ensure complete recovery
-
Record all muscle building workouts and progress, if there is no progress on an exercise for 3
consecutive workouts then for only one session try a different exercise for that
muscle group
-
Eat high energy dense, natural and healthy foods added to your normal diet
-
Always start the day with a good breakfast
-
Diet of around two-thirds carbohydrates 60%, one-third protein 30% & the fats
will automatically flow in around 15 - 20%
-
Try to consume more complex carbohydrate foods - grains and cereals
-
Consume 5-6 smaller meals or snacks during the day
-
Eat high quality protein at each meal and snack, quality of protein
counts more than quantity!
-
Use protein milkshakes or supplements as a snack if time is limited
-
Try to eat your bigger meals about 1 or 2 hours after training
-
Add an extra 200 calories to the daily diet each week
-
Adjust training and diet requirements as you progress
-
Increase motivation and drive by setting small, easily achievable goals
-
Each muscle building workout should be aided by a
training partner for safety reasons!
