chrispghmuscle
03-20-2009, 02:39 PM
I divided this into 3 parts. Working out correctly, Eating right and resting. Now depending on your skill level you will need to adjust your routine & training intensity..
Workout Right
Workout 3-4 times a week (no more than 2 days in a row) Between :45 and 1:15 in duration.Do the larger bodyparts/movements first. Do compound movements before isolation movements. Use barbells, dumbbells, lever/plate loaded machines and cable machines in appropriate volumes. Don't neglect any bodypart Priority train - a chain is only as strong as it's weakest link. Cycle your training Have short term as well as long term specific goals. Generally do 2-6 sets for each bodypart depending on size of muscle Generally do 6-10 reps each set. Stretch out and warm up major muscles and joints before training. Do warm up sets early in the workout to get blood flowing and heart going Use a spotter when required Use belts, wraps and straps only when required If you do cardio, do it after your strength training
Eat Right depending on your skill level & experience the /lb will increase or decrease.
Eat a high protein diet - approx. .8g/lb .Get all 3 macronutrients in your diet - don't neglect anything Consume protein every 2.5 to 3 hrs. for 6 meals/day.Try not to miss a meal. Always consume a high protein, simple carb, liquid drink immediately after a workout. Eat another full meal within 1 hour of the post-workout meal. Eat a slow release protein meal as close to bed time i.e caseine powder or low fat cottage cheese. Try to have a liquid protein meal first thing in the morning Drink lots of water
Sleep Right
Get plenty of sleep
Rest/nap throughout the day if needed & possible. Remember when your sleeping is when your body is repairing.
Chris
Workout Right
Workout 3-4 times a week (no more than 2 days in a row) Between :45 and 1:15 in duration.Do the larger bodyparts/movements first. Do compound movements before isolation movements. Use barbells, dumbbells, lever/plate loaded machines and cable machines in appropriate volumes. Don't neglect any bodypart Priority train - a chain is only as strong as it's weakest link. Cycle your training Have short term as well as long term specific goals. Generally do 2-6 sets for each bodypart depending on size of muscle Generally do 6-10 reps each set. Stretch out and warm up major muscles and joints before training. Do warm up sets early in the workout to get blood flowing and heart going Use a spotter when required Use belts, wraps and straps only when required If you do cardio, do it after your strength training
Eat Right depending on your skill level & experience the /lb will increase or decrease.
Eat a high protein diet - approx. .8g/lb .Get all 3 macronutrients in your diet - don't neglect anything Consume protein every 2.5 to 3 hrs. for 6 meals/day.Try not to miss a meal. Always consume a high protein, simple carb, liquid drink immediately after a workout. Eat another full meal within 1 hour of the post-workout meal. Eat a slow release protein meal as close to bed time i.e caseine powder or low fat cottage cheese. Try to have a liquid protein meal first thing in the morning Drink lots of water
Sleep Right
Get plenty of sleep
Rest/nap throughout the day if needed & possible. Remember when your sleeping is when your body is repairing.
Chris