So youve joined the gym, you can't stop tensing your new rippling muscles in the mirror and the protein shake you payed way over the odds for is waiting for you post workout!
Well when you eventually pull yourself away from the mirror and stop tensing your bicep, like your practicing trying to pop your penis, have a read of what i have to say and maybe one day in the not so distant future you'll have a body worth looking in the mirror at!
Forget curls get girls for just a second player and pay attention of how to add some mass to your frame...
Firstly you need to decide what days your training on, the programme I'm about to dictate, I believe is the most effective and requires you to train 3 days a week.
As I've all ready stated no bicep curl machine or tricep extension will make your body grow like compound exercises. (dead lift, squat, bench press and military press).
Time your rest periods and strictly stick to a time that allows the lactic acid to go but not allow the muscle to fully recover. Around 2 minutes is probably around right, but everyone is different!
Day 1. UPPER BODY
BENCH PRESS 3 sets aiming for 6-10 reps
BARBELL ROW 3 sets aiming for 6-10 reps
MILITARY PRESS 3 sets aiing for 6-10 reps
Day 2. LOWER BODY
SQUATS 3 sets aiming for 6-10 reps
DEADLIFT 3 sets aiming for 6-10 reps
Day 3. REPEAT DAY 1
WEEK 2
Day 1. REPEAT DAY 2
ETC ETC!!!
Going round in a never ending circuit!!
This may seem slightly different from the workout you just read in your monthly muscle magazine, but thats because the workouts in that are for Pro's that take crazy amounts of steroids and are extremely advanced trainers.
This simple compound only routine will allow you too put maximum energy in the main lifts that will add quality mass to your frame in the quickest possible time!
Every week you should be looking to add a little extra weight or complete a extra rep on one of your sets!
Thanks for reading and let me know of your oppinion either by emailing me -
jonno@completely-anabolic.com
Or on the FORUM
Well when you eventually pull yourself away from the mirror and stop tensing your bicep, like your practicing trying to pop your penis, have a read of what i have to say and maybe one day in the not so distant future you'll have a body worth looking in the mirror at!
Forget curls get girls for just a second player and pay attention of how to add some mass to your frame...
Firstly you need to decide what days your training on, the programme I'm about to dictate, I believe is the most effective and requires you to train 3 days a week.
As I've all ready stated no bicep curl machine or tricep extension will make your body grow like compound exercises. (dead lift, squat, bench press and military press).
Time your rest periods and strictly stick to a time that allows the lactic acid to go but not allow the muscle to fully recover. Around 2 minutes is probably around right, but everyone is different!
Day 1. UPPER BODY
BENCH PRESS 3 sets aiming for 6-10 reps
BARBELL ROW 3 sets aiming for 6-10 reps
MILITARY PRESS 3 sets aiing for 6-10 reps
Day 2. LOWER BODY
SQUATS 3 sets aiming for 6-10 reps
DEADLIFT 3 sets aiming for 6-10 reps
Day 3. REPEAT DAY 1
WEEK 2
Day 1. REPEAT DAY 2
ETC ETC!!!
Going round in a never ending circuit!!
This may seem slightly different from the workout you just read in your monthly muscle magazine, but thats because the workouts in that are for Pro's that take crazy amounts of steroids and are extremely advanced trainers.
This simple compound only routine will allow you too put maximum energy in the main lifts that will add quality mass to your frame in the quickest possible time!
Every week you should be looking to add a little extra weight or complete a extra rep on one of your sets!
Thanks for reading and let me know of your oppinion either by emailing me -
jonno@completely-anabolic.com
Or on the FORUM
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BEGINNER MASS PROGRAMME
