Looking for a program to help fast track results
hey guys - Just looking for a program that will help acheve muscle gain. I like having a three day program, but not sure what groups to work together, etc. Would like some help with exercises and when and how ofter i should be increasing the weights etc… Any help out there???
Thanks guys!!!!!
June 15, 2008 at 1:09 am
Hiya mate. A lot of people like mixing something like chest with another muscle that supports the chest within a workout such as triceps or shoulders. But i don’t like to do this because i find that my muscle gets tired before i can put full effort in to working it. I like to mix upper body with lower body e.g. Chest & Calf’s. Or you can use a pulling & pushing movement e.g. bench press then go on to barbell row. Seen as your goal is muscle gain i would base my training around compound movements (Bench Press, Squats, Deadlifts, Shoulder Press etc) these stimulate more muscle growth and then add little isolation exercises around them. To force your body to gain muscle you need to overload your body, so by training hard within the rep range of around 6-12 reps with about 4 sets (Including warm up set) this way you tire as many muscle fibres as you can which will force your body to build more to make up for it. You should not do two consecutive workout sessions the same. So if one week with your chest workout you were benching 60kg to failure with 10 reps. Next week you have to aim for 61-65kg or if you can’t increase the weight then increase the reps or sets, maybe even shorten the rest time in between sets/exercises. Hope this helps
Andy
September 23, 2008 at 11:47 am
….cheers….i agree with andy for the most part…get someone to help you find your 1 RM (the most weight you can move for one rep) and find your % from that number …with this it’s abit easier to track when it’s time to increase the weights….a little trick of 2’s is handy as well….if you can do 2 more reps at a certain weight during 2 sep. tough workouts (that is if you do chest on monday and can do 2 extra rep for each set, then on thurs. you so chest again and can do 2 extra reps for each set again…chances are you should increase weight….with increases intensity goes up so hang in there and your gains will be right there with you!! take care and enjoy ~dave