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Routine # 1 |
Routine # 2 |
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First of all you have to
decide how many days a week you are going to spend in the gym.. And for gods
sake, squeeze extra time for the gym in your very busy schedule, somewhere
between entering McDonalds drive through and having steak before going to
sleep.
Keep in mind that you can rearrange exercises and
days the way you see fit for you, what I give bellow is just an example. If
you like it, use it. If not, switch days around, depending on your time,
availability and body needs. Try not to be lazy about it.
I currently have 6 days work out: Monday - Back and Shoulders, Tuesday -
Chest, Wednesday - Legs. Next 3 days repeat. Sunday is off.
I don't work arms for quiet a long time now (only one light quick set after
all the exercises with many reps). If you think you need to work them, do
Biceps with Back and Triceps with Chest. Stomach can be and should be done
every day. Neck is better with Back.
5 Days work out can be pretty intense as well: Monday - Back and Shoulders,
Tuesday - Chest, Wednesday - Back and Shoulders, Thursday - Chest, Friday -
Legs. You can do Arms either with Back and Chest or once a week with legs.
Plus you can do Legs on Wednesday and shift Back and Chest to Thursday and
Friday.
3 days work out is a minimum requirement: Monday -
Back and Shoulders, Wednesday - Chest, Friday - Legs.
If you have a 3 day work out, then it should be way
more intense (on daily basis) then 5 or 6 day. You have to do put more
pressure on the muscles every work out..
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Let me introduce the following routine, which I think
gives very good results. I am pretty much sure if you keep it up, you
will see change in muscle growth and strength.
First of all stretch. Then take light
weight and do like 15 reps to warm up.
The routine is simple. Find weight you can lift maximum 8 times (any
exercise) and do 3-5 sets with it. You won't be able to do it 8 times
every set. The number of reps will shift anywhere from 6-12, but first
should be 8. And keep in mind that this last 8th rep should be a real
struggle. Now you start working this weight till you be able to do 3
sets, 12 reps each... when you are able to do 3 sets, 12 reps - add
10-20 lbs (depending on the exercises) and start from 8 reps again. If
you do 3 sets, it's not a bad idea to put light weight and do one more
set like 15 times to finish off the muscle.
Don't forget eating properly, otherwise no
routine will give you results you want.
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This routine is very good too. In
my opinion, the balance between gaining muscle mass and strength is
shifted more to strength with this routine.
First you stretch. Then you take weight you can lift 10-12 times
and do 10 reps. Add 10lbs and do 8 reps. Add 10lbs and do 6-5 reps. Add
10lbs and do 3 times. And finally add 10lbs and do 1 time, if you need a
spot on that last one - have one.
When you start lifting the last set of weights 3 times, shift all the
weights by 10lbs and start again from 10lbs (this time first set will be
10lbs heavier then before)
As you can see it's a pretty nice routine,
requiring you to push your body to lift the maximum weight and move your
limits on the new positions.
And YES, you have to eat properly to see faster and better results.
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Not a bad idea is changing exercises every once in
a while. Your body gets used to same movements and pressure and soon
stops growing that fast. When you feel that your muscles don't get tired
enough from increased amount of sets or you simply see no growth, change
exercises to alternative ones.
* Note that such basic exercises like Flat Bench Press, Squads or
Barbell Biceps Curls (straight bar) shouldn't be change. These are
classic exercises which shouldn't be changed around, when every other
exercises should be changed around them.
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