Gym Program To Build Muscle in 2018

Complete gym program to build muscle guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

Youre reading Nerd Fitness, which means youre intelligent, good looking, really funny, but most of all, modest. Do not freak yourself out by worrying if you should do 4 sets or 5 sets. Pick one, record how you do with it, and get stronger the next time you do that movement. If you wait two minutes between each set, this will take you around twenty minutes or so (factoring in the time to get set and actually do the set). Youre now getting the same workout done in half the time.


gym program to build muscle


Sustain & Rebuild 3 Day Gym Training Plan

People grunting in the corner while heaving heavy dumbbells, weights clanking together on a barbell; and to top it all off, theres a sea of machines with multiple moving parts and levers. When done effectively, lifting weights offers amazing benefits, not only for building bigger muscles and achieving that desired physique, but also boosting your resting metabolism (translation: burn more calories outside the gym!) Dept. Poehlman ET, Melby C. Department of Medicine, University of Vermont, Burlington, VT. International Journal of Sports Nutrition, 1998 Jun;8(2):143-59. Rest 60 seconds between each exercise. Rest 60 seconds between exercises. Rest 60 seconds between exercises.

When the greatest bodybuilder ever, 8 times Mr Olympia Ronnie Coleman came to London he trained at one of our gyms. We have made tonnes of mistakes, but we have also made an awful lot of correct decisions. It incorporates a periodised exercise routine designed to increase both STRENGTH and MUSCLE MASS, and will see you undertaking challenging routines within overall phases of intensification, accumulation and super-compensation that include training cycles of low set, heavy duty work, high set, volume work, low rep functional hypertrophy work with advanced principles such as clusters and wave loading. This is not a one-size fits all programme and is radically overhauled for each personal training clients unique physiology, training experience, and goals. We save the specific detail of this programme exclusively for our clients. We simply do not believe in leaving anything to chance.

gym program to build muscle

Then, youll move to standard squats, followed by leg curls. That said, we suggest you switch the order of squats each weekin week 2, for example, do regular squats first, and in week 3, start off with Smith machine squats. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. Youll follow that with the dumbbell version before moving to bent-over and dumbbell rows, targeting the upper and lower lats, respectively.

Since 2000, has created customized exercise workout plans for over 2 million people. We realize that not everybody has the same fitness goals and that is why all of our workout programs are custom made for you. We help people lose weight, tone up, gain muscle, increase cardiovascular fitness, increase strength, connect with others through support groups, learn about exercise and nutrition.. etc. We’ll build a personalized program based on your goals & experience. We introduce you to various machines and your 160,002 using this The complete workout plan designed for to use at your local gym.

Aim to complete 3 sets for each move, and choose a weight that makes it challenging to complete the final rep of each you’ll need: While the gym is a great place to weight train, you can do these moves right at home. Bend your knees and reach your hips back as if to fully sit down on the chair. Aim to complete 15 reps on this leg, then switch and perform the same on the 60-Second Fix For A Stiff Bent Over Begin with your hands directly under your shoulders and your knees under your hips. Without fully releasing the dumbbell to the floor, immediately lift it again and complete 12 to 15 5 Signs You’re Not Getting Enough Vitamin Biceps Hammer Stand with your feet under your hips and hold 8- to 10-pound dumbbells at your sides with your palms facing inward. Pause at the top for 2 seconds, then slowly lower back down to the starting position.

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hey guys Elliott Hulse here and creating this video because I’m getting a lot of questions about the mass training program that I up that I created for you guys or that I gave to you guys a couple days ago let me tell you really quickly I created this program several years ago when I ran a promotion at the gym that I was working at called scrawny two brawny and it was designed for getting skinny guys who wanted to gain mass bigger as fast as possible we had some tremendous results and I have the before and after pictures of a lot of guys who did gain ten twenty thirty pounds and I believe the program was about 90 days at the time so you know I have no reason to to BS you in fact I charged I think about $1,000 for that 90 day program obviously we’re working with me in a group as a personal trainer to get it done so it was a little different than just me giving you a template to follow but the point is there’s a lot of value here and if I wasn’t so lazy I would have probably I could probably have created a website and sold this program for like 97 bucks like most guys do online but I figured I just give it to you guys because it was sitting on my hard drive and just collecting dust besides for when I use it would it going to have like special cases at my gym like kids who are just super hard gainers I pull it out blow the dust off of it and and use it for them to get bigger so anyway I made this video today just to answer some questions because I you know I well I did was uploaded it to my website after pulling off my hard drive and sent it to you guys no manual or anything so instead of writing a manual I figured let me out just let me just make this video to answer some of your questions so let’s go over the template really quickly ah now I know this hole might look like Chinese to most of you guys and you know I figured as much I just threw it out there for you and figured some some of you would be able to use it right away some of you wouldn’t so let’s talk about what we got here at the top dynamic flexibility warm up you don’t necessarily have to do this warmup I put it here because I started using this program with or some my hard gainer athletes and we’ve got to maintain a lot of mobility for these guys obviously to avoid injury it’s good to do but you know you don’t remember these guys these kids are athletes so gaining mass is one thing but keeping them athletic is another so you can use this I’m not going to go over this today if you search my channel you could probably find some dynamic flexibility videos that I’ve done in the past and maybe I’ll link to it on this video when I get a chance let’s start with day one obviously these are three week templates so you’re going to start with this very first one which is on page two and let’s go over it step by step kind of random but I’ll give you whatever information I can remember so ah day one week one starting with the benchpress and we’re going to do two warm up sets we’re a very light with the two sets of eight you know just kind of just like to get them the blood moving nothing serious you really shouldn’t be burning out on those eight reps and then there’s a crapload of sets here you’ve got one set of six instead of four set of two a single where you’re just kind of maxing out and then immediately after that single without rest this is very important lower the weight back down to what it was that you warmed up with so let’s say you know your single was 225 pounds and you warmed it with 135 drop it to 135 and you’re going to burn out and you should do you’re just gonna as soon as you finish that single strip off the extra plates and burn out which is going to be like six to twelve maybe even twenty reps I don’t know what you you’re you’re not going to rest or it’s going to go right for that burn out set then immediately following that burn out set you can put the bar down and then you’re going to go over to the to the dumbbells you’re gonna lay down you’re going to do flat dumbbell flies if you don’t know what that is google it or look for a video I don’t have any videos doing it because most of my stuff is performance based and this is purely bodybuilding but I’m sure you can find someone showing you how to do it you can also do PEC deck instead of flies either one so that’s it it’s a pyramid up to a very heavy weight and you then burn out and then superset and that’s what you’re doing at the very first exercise then follow that up with the same format we follow that format pretty pretty often here with this program it’s really designed to get you to elicit a response from your type 1 muscle fibers your type 2 muscle fibers to get a hormonal response you really are trashing your muscles with these workouts if you’re not hurting that I mean like in deep pain in your tissue the day after doing one of these workouts then you’re probably just jerking off you’re not you’re not following the program as hard as you could but you should be dying after these workouts and put some comments down below just give me a hell yeah if you know what I’m talking about so that’s exercise a B oh let’s go back I’ve been getting some questions about the tempo rest intervals okay ah tempo three zero one don’t go crazy with it you know if you’re really the scientific type you want to break things down and be very meticulous than great three zero one means you’re going to lower the bar from the so say you racked the bar off the bench press so you’re going to lower it for three seconds zero pause at the bottom and then explode up with a one second push so this is really increasing your what’s called your time under tension by increasing the amount of eccentric portion of the exercise by taking three seconds instead of just dropping the bar on your chest and pounding it back up you slow it down to a three second eccentric or descend into the into the movement and what this does is first of all you’re not going to be able to lift nearly as much weight when you do it this way which is fine you know when it’s not about the weight that you’re living here it’s about the struggle it’s about the the hard work that your muscle is doing don’t be so wrapped up with you know whether you had four plates on the butt on the bar or only two it doesn’t matter we just want to beat the crap out of your muscle so that’s what that means and you’ll see it you know above some of the exercises they’re two to three minute rest intervals except for like I said you burn out in your super sets heavy to failure so that’s pretty it pretty much it seated barbell shoulder press same deal finished with a burn out set with a lighter weight and then lateral raises like it says here dips you know most of this stuff is pretty self explanatory after I kind of just give you gave you the rundown there dips same deal except now you’re going to fail for each one of your five sets boy this is a tough workout I’m hurting just looking at this and then you’re going to do a tricep press down to fail weighted BOSU ball crunch so the gym that I was training at when I did this at BOSU balls if you don’t have BOSU balls you could do any type of weighted abdominal crunch BOSU balls really rock and maybe I’ll do a video one day if I can find a BOSU ball about how to do them they’re in my opinion the best rectus abdominus exercise so that’s that day two back squats same deal like extensions deadlifts same deal hamstring curls calf raises I never do calf raises I hate them I don’t have any my athletes do them but if you got puny calves and you’re not really an athlete and your ankles aren’t at risk for being twisted then go for it and BOSU ball reverse crunches follow that up by each one of these you should have a day rest in between I think that’s important for you to know also so but this would be like a Monday Wednesday Friday correct Tuesday Thursday in between so on Friday you’ve got pull ups or pull downs if you got to pull down machine you’re going on four sets to failure you’re following that up with bent over row you’re going to follow that same format that we described earlier with a pyramid burnout drop set or superset barbell curls and then multiple sets of standing ez bar curls supersets hmm what did I mean by that multiple super sets well don’t worry about that just you know finish that with EZ bar curls and an ABS circuit just choose some exercises I like five to ten different ab exercises to do back to back to back and then again maybe I’ll do a video about that later on if you guys really request it and then um you do that three times moving on so you’ve done three week straight of this right what’s next then without rest you go into week four which is really if you’re following this it’s programmed to week one day one and you do the exact same thing except I change the exercises out a little bit here so you’ve got incline bench press dumbbell presses dips the way I described it just for a moment if I could the way I described it in the first video you got understand guys a lot of times I do things right off the top of my head it’s just like right off the cuff I’m not thinking as I’m before I create these videos they just whatever comes to my mind I say so I may have told you some things that weren’t exactly true like you know file that first cheat once and then another you can do that and we do do that but then I threw you through this actually and you may have got confused so now you know you can go from the first sheet to the second sheet and it’s the same exact format different exercises alright single leg squats those are you can also look up Bulgarian squats same sort of deal then this is where it gets interesting let’s see I’ve got a lot of different workouts in ya so anyway ah sorry about that take a so you’ve done like I said the first one second one take a week off now let’s take a break don’t do anything just resist your your desire to do more take a break and then follow it up with we’re starting over again with the fourth sheet do that do it again for your fifth sheet exercise is slightly different on each one of these workouts so you’re going six weeks on one week off six week on one week off if you were truly a hard gainer you should be able to hang out and all that if you are if you gained weight pretty easily and gain strength pretty easily you might want to even take off every fourth week so take that as a note every fourth week you take off if you gain mass quickly if you don’t gain mass quickly take six weeks and then take it week off okay and just keep rotating through there same thing here so these are just you can either work out so you can just do three weeks on one week off or just double them up and then take a week off and just keep rotating through these sheets guys not that not that much more interesting than what I’m describing so there’s a couple exercises in here that you might not have access to bench press with chains we use that at my gym if you don’t have that don’t worry just don’t use chains floor press you can find videos on my channel to describe that I’ll link them if I can find them and everything else pretty much is the same here’s the thing guys there’s nothing magical about these workouts there’s nothing incredibly sexy about these workouts they’re just break your ass bust your ass in the gym work hard eat like a champ and get big workouts if anybody’s telling anything different about gaining mass that there’s some sort of magical secret workout or potion that you need to make it happen they’re bullshitting you don’t listen the only thing that I would suggest in addition to this and I’ll put some information in the description box down below or if you’re on my email list you may have heard me talk about is a meal plan for gaining mass I described in the first video but my aya friends that have actually put together meal plans for you that are that support what I described in the very first video the very first link that I’ll put down below is to my friend Mike Western all’s critical bench site where he has critical meal plans these are done for you meal plans so if you don’t like thinking about calc calculating doing calculations and counting calories then just get his program and print out the sheets and follow the other one down below is the txt program and that’s a program that I helped one of my athletes put together from my gym and the meal plans that are in him are the exact ones that I used with him and his training partner when they were looking to gain mass now those I I basically wrote when it when he was an athlete at my gym I kind of wrote them on a napkin and gave it to him he was smart enough to turn them into templates and that allows you to just pick based on your body weight how many calories you want to use and then you just print it out and you follow that meal plan pretty cool stuff so I’ll put a link down below to the txt program so you can check that out and that’s it guys keep asking me questions send your video questions I’ll help you out and I hope this was helpful for you keep you posted let me know how you do with these workouts these really work you don’t need to go and spend ninety seven dollars on a on a training course try my free program let me know how it works in fact the the greatest gift that you could give me is to take a video of yourself and just explaining how great the results were you know let me know how skinny you were before even show pictures and you can always contact me through my email account or at a Facebook Elliot comm keep me posted let me know let others know how well this program works for you alright that’s it talk to you next time.
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