Exercise program
This is a free work out program I am giving out to the community
https://imgur.com/uRzxUfu
https://imgur.com/a/jVsmF
Normal rep speed: 3 seconds total. 1 sec up,1 sec down 1 sec hold at the top
Slow rep speed: 6 seconds total. 2 sec up,2 sec down 2 sec hold on top
Dropset is the technique of continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
Half reps: Do one set from the lower phase to the middle and the next set from middle to the upper phase. Hold 2 seconds in the middle in both cases. The goal is to emphasize on the dead point of the exercise.
Isometric Pressure: Pressure in static state. In your case hold for 3 seconds at the end of each 3rd rep of the set.
Supersets: Execute the 2 Superset exercises in pairs, one after the other without resting between them.
INSTRUCTIONS
This is a 6 day split, it's made to emphasize on arms and abs.
Before each workout warm up for 5 minutes on any cardio machine and then stretch for 5 to 10 minutes.
After that do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.
Try to increase the weight in strength exercises every week by a little. When doing isolated exercises focus on the correct execution and contraction in the end phase.
The strength workout on Saturday will be a plateau breaker and should help you improve your strength, so go heavy then.
Avoid cardio exercises as much as you can because it will slow down the gaining process. This routine will be effective for about 2-3 months. After that period your organism will adapt to it and your muscles will not be stressed by it in the same way.
It’s very important to eat regularly every 2-3 hours if you want to gain muscle mass.
Try to incorporate more complex carbohydrates in your diet as well as beef and fish because they are a good source of protein.
if you have any questions feel free to ask me.
enjoy and goodluck
https://imgur.com/uRzxUfu
https://imgur.com/a/jVsmF
Normal rep speed: 3 seconds total. 1 sec up,1 sec down 1 sec hold at the top
Slow rep speed: 6 seconds total. 2 sec up,2 sec down 2 sec hold on top
Dropset is the technique of continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
Half reps: Do one set from the lower phase to the middle and the next set from middle to the upper phase. Hold 2 seconds in the middle in both cases. The goal is to emphasize on the dead point of the exercise.
Isometric Pressure: Pressure in static state. In your case hold for 3 seconds at the end of each 3rd rep of the set.
Supersets: Execute the 2 Superset exercises in pairs, one after the other without resting between them.
INSTRUCTIONS
This is a 6 day split, it's made to emphasize on arms and abs.
Before each workout warm up for 5 minutes on any cardio machine and then stretch for 5 to 10 minutes.
After that do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.
Try to increase the weight in strength exercises every week by a little. When doing isolated exercises focus on the correct execution and contraction in the end phase.
The strength workout on Saturday will be a plateau breaker and should help you improve your strength, so go heavy then.
Avoid cardio exercises as much as you can because it will slow down the gaining process. This routine will be effective for about 2-3 months. After that period your organism will adapt to it and your muscles will not be stressed by it in the same way.
It’s very important to eat regularly every 2-3 hours if you want to gain muscle mass.
Try to incorporate more complex carbohydrates in your diet as well as beef and fish because they are a good source of protein.
if you have any questions feel free to ask me.
enjoy and goodluck
Originally Posted by Justin
Remember dieet also plays a big rol, will be giving one later away.
