Building Muscle Basic Workout

Basic Weight Training Workout For Building Muscle

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding. This is a 3 day split routine in which you’ll be working a different muscle on Monday, Wednesday and Friday.

On the in-between days (Tuesday, Thursday, Saturday) you can do your cardio and have one day off (Sunday) for resting. Of course, you can change the days around to whatever is more convenient for your schedule. Just remember that it is best to alternate between weights and cardio.

For each exercise do 8-12 reps, 3 sets and rest 60 seconds between sets. The only exception is the abdominal crunches for abs in which you’ll do 4 sets and 120 seconds between sets.

Monday – Chest and Biceps

Exercise Sets
Dumbbell Bench Press
Dumbbell Fly
Barbell Curl
Barbell Inclined Bench Press
Dumbbell Seated Curl
Push Ups
Hammer Curl
Dumbbell Declined Fly

Wednesday – Back, Triceps and Shoulders

Seated Barbell Shoulder
One-armed Dumbbell Row
Dumbbell Triceps Extension
Barbell Bent Over Row
Dumbbell Front Raise
Dumbbell Lateral Raise

Friday – Lower Body & Abs

Dumbbell Lunges
Leg Press
Leg Extensions
Seated Leg Curl
Barbell Seated Calf Raise
Abdominal Crunches

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Cover Model Chest Review – Mark Coles Program

Cover Model Chest by Mark Coles promises drastic increase in upper chest – something many guys struggle with. So this review will focus on the most important information on this program to help you decide if it’s something you need.

Click Here To See The Official Cover Model Chest Website

cover model chest program

What Is Cover Model Chest?

It is a comprehensive chest training program, designed by fitness trainer Mark Coles, to help guys increase the size of their upper chest. This is the exact program that cover model Kirk Miller used to drastically increase his upper chest in just 12 weeks. Coles created the program for Miller as a fast chest development system back when Miller was preparing for a photo shoot.

Cover Model Chest focuses on properly utilizing stabilization, extremity execution, muscle fiber connection and exercise selection for effectively developing the upper chest. The program is a digital product that comes with highly detailed video training, which you’ll have lifetime access to when you purchase.

About The Creator

Mark Coles has been in the fitness industry for over 15 years and he is the owner and founder of M10 Fitness, the UK’s premier physique coaching facility. Mark is the creator of the Physique Coach education system, which teaches hundreds of coaches each year in the art of physique development. He is a writer for the UK’s leading fitness publications, and he also boast a large portfolio of physique transformations.

Mark claimed he used to struggle in the past with his own physique. But he dedicated all his energy to working out how to improve and surpass his fitness challenges. But he didn’t just want to help himself. He is committed to helping others achieve their physique goals. Mark is highly respected in the industry for his work and has great reviews for his business activities. He is not the type of guy who’s name would be mentioned in scams.

Is It Worth The Investment?

You don’t need this program if you think your chest is perfect and you like it as it is. However, if you are like most guys who have a lagging upper chest, and struggle to develop the chest size and definition you want, then the Cover Model Chest program would be a very valuable resource for you.

The key element of value in this product is the expert training guidance that you get, specifically for building the size that you want in the upper chest. We all know the common exercises for building chest muscle, but when it comes to solid upper pec development, it doesn’t happen by guest work or any type of random chest workout.

Building your upper chest is a bit more tricky than focusing on bench press and aiming for high numbers. Proper exercise selection and execution is very important if you want to make progress with upper chest growth. You need to be training correctly for engaging muscle fibers in the upper and inner chest without engaging too much of certain other nearby muscle like the lower pecs and triceps.

If you keep sticking to the basic training you know and hoping for the best, you may find yourself continuously frustrated with lack of progress. Much worse, you may keep worsening an unbalanced look of your chest with the wrong training, because when upper pecs are underdeveloped compared to mid and lower pecs, the chest looks a little unbalanced and undefined.

By following Mark Coles Cover Model Chest program you’ll get expert details on everything you need to know to make fast progress in the right direction of your chest development. Details you’ll get include: when to use lighter or heavier weight, proper angle of the incline press, proper elbow alignment etc.

Cover Model Chest Review

The program is highly recommend to all the guys who want to add size to their upper chest. This is the best comprehensive chest training program I have seen. When you’ve passed the beginner stage of your training you would want to start increasing definition of specific body parts. Cover Model Chest was designed by a real physique coach and used successfully by a real cover model. So you can expect the results to be very good.

Visit The Official Product Website For Full Details


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Muscular Body

How to Build a Muscular Body of Average Size

Building a muscular body that is not too big or overly muscular is the goal of most ordinary men and women who want to build muscle. Of course, this is a good approach to take if you are not a bodybuilder. But the fact is, it’s not easy for you to get huge muscles like bodybuilders when you just start muscle building training.

Developing big muscles size like Ronnie Coleman and Jay Cutler takes years of hard work and dedication to muscle building training and nutrition. And there are only a few persons who have the right genetics for naturally building a huge muscular physique with large proportions. So you don’t have to worry about getting bodybuilder big in your first few months or even years of building muscles, no matter the type of workout and diet program you are using.

Despite that, there are a few options beginners have when it comes to choosing and implementing a program for building a muscular body of average size. If you want to end up with a great looking physique after putting on a moderate amount of mass, there are certain protocols you would want to implement to make this happen. So below we will give you the best tips for building average muscle mass while sculpting a body that looks stunning. And if you want a complete program for building a moderately muscular and attractive muscular physique click here to check this muscle building program.

1. Basic Muscle Building Training

To build muscle you have to lift weights aka working out or training. There are many variables within a muscle building program that can affect the outcome of training. The amount of repetitions, sets, rest period and things like that will determine what impact the workout is having on your body and the outcome of the workout.

There are several general goals that can be sought after from lifting weights including increasing strength, increasing muscle size and increasing muscular endurance. The goal you want to achieve will determine how you should design the workout variables. Because we are talking about building average muscle mass to look good, the following training tips would allow you to make moderate gains to look impressive.

2. Training For Targeted Muscle Gains

Training for targeted muscle simply means using a program that allows you to control where you want to add muscle and the quantity of mass you gain in the specific muscle groups. Gaining none-targeted muscle is not the right approach if you want to ensure an average amount of muscle looks impressive on you.

According to Rusty Moore, “the problem with following the standard advice of concentrating on the “big 3″ weight training exercises (squat, deadlift, and bench press) is that it will most likely add too much of the muscle in the wrong body parts and create a terrible looking physique”.

The ideal muscular body for men that looks most attractive has broad shoulders, slim waist, with legs and other body parts of perfect proportion.  So as Rusty said “even 100% pure muscle gains can ruin your look if the muscle is added to the wrong places on your body. Adding muscle in the wrong places creates a rounded curvy look. As a guy you are not aiming for an hour-glass figure. Simply chasing a muscle gain number is a nearly guaranteed way to kill you chances of a lean and angular physique”.

Soccer star Cristiano Ronaldo (pictured above) is a great example of someone with average muscle size and perfect proportion.

3. Training For Optimum Muscle Density

Where you gain the muscle is not the only thing that determines how good your body looks. One would also need to have hard, dense muscle which is determined by the 2 muscle growths. The two types of muscle growth that affect the look of a muscle are:

  1. Sarcoplasmic Hypertrophy: This is a fast way to increase the size of a muscle, but it won’t make the muscle significantly stronger.
  2. Myofibrillar Hypertrophy: This adds a lot less to the size of a muscle than sarcoplasmic growth, but it will make the muscles significantly stronger.

So the way to ensure a good balance of muscle size and muscle density is to use the correct ratio of these muscle growths in your in your program. They are achieved with your rep and set scheme.

4. Diet For Lean Muscle Gain Without Gaining Fat

Eating for building muscle has a basic straight forward principle: decide a calorie surplus for you and devide the total amount of calories in protein, carb and fat. But the tricky part is gaining muscle without gaining too much body fat. Getting the right amount of calories will allow you to grow without adding fat at the same time.

So when it comes to calories, a general rule of thumb is 18 calories per pound of your body’s weight if you want to gain muscle mass. For example, if you weigh 180 pounds (82kg), you would be eating around 3,200 calories per day.

Click here to learn about Visual Impact Muscle Building

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build muscle and lose fat

Build Muscle & Lose Fat Easier By Optimizing Your Adonis Index?

Are you searching for ways to build muscle and lose fat easier? There are many things to do to make this happen, but you’ve probably never heard about this strategy you’ll learn about below.

Building muscle and losing fat is the only way for men to get their body in good shape. But whether you want to do both or only one to get the lean muscular physique you want, adding pounds of lean muscle or losing excess fat may seem like a difficult task. While discipline and effort is required for achieving any fitness aspiration, the truth remains that, putting on muscle and losing fat can be much harder than it should if you don’t use the right methods and strategies to make things easier.

There are many techniques in both nutrition and exercise that you can implement in your fitness efforts to get your body in shape with more ease. But I want to focus this article on a special strategy that is not often talked about in discussions about muscle building and fat loss for men. This rare strategy is “optimizing your Adonis Index” to build muscle and lose fat easier, which is also believed to be the path to getting your body into it’s perfect shape.

What Is Your Adonis Index?

Every man has an Adonis Index. It’s simply the ratio between your waist and your shoulders measurement. But the reason this is important when it comes to losing fat and building muscle for men is that there is a very specific ratio of these two body parts that is believed to be the perfect body proportion for guys. This is because getting your waist and shoulders to measure up to be in line with this special ratio delivers some very valuable benefits for your fitness, physical attractiveness and social life.

adonis index

This special proportion of which I am speaking of has a name. It is known as the Adonis Golden Ratio, and the fitness professional who focuses and teaches about it more than anyone else is John Barban. This special ratio is 1:1.618. According to Barban, who studied human anatomy, genetics, psychology and attraction research, a man’s body that measures up to this ratio is the purest, most powerful and attractive shape he can possess.

“It’s a very specific and perfect proportion of your waist to your shoulders that creates an immediate subconscious admiration from both sexes which is referred to as The Adonis Effect” wrote Barban. “The Adonis Effect is the powerful subconscious effect and influence your physical presence has on others that has proven to be extremely advantageous in all areas of life, think of it like the ultimate first impression”.


How It Makes Losing Fat And Building Muscle Easier

Not only would getting your body into the Adonis Golden Ratio allow you to be more attractive and admirable,  Barban claims that losing fat and increasing lean muscle, strength and performance is exceptionally easier and faster when you achieve this proportion because your body is in its strongest, most natural form evolution meant for it to be in.

“It has been called the Perfect Body Formula for guys because of how it targets and kills lower belly fat while packing-on inches of lean muscle to your genetically weakest body parts like underdeveloped arms or shoulders”.

“And unfortunately the reverse is also true: The further you are from your Adonis Golden Ratio the more painstakingly difficult losing fat and building lean muscle becomes because you’re not in the form your evolutionary genetics intended for you to be in. Simply put; the further away you are from this Ratio the more difficult the struggle becomes to make any noticeable progress”

The Way To Optimize Your Adonis Index

According to John, anyone with any body shape can get a marked improvement of his shoulder to waist ratio, from overweight guys to skinny guys, to already muscular guys who are missing their ideal Adonis Index. The way to get it is to use the required workout techniques for adding muscle and losing fat, and follow specific protocols that will ensure you get all the key things right to develop this specific shape.

John Barban has a nutrition and workout program out on the market for men to get all the information and guidance they need to achieve this special ratio. You can check out the program by clicking here. The program is rightfully called Adonis Golden Ratio or AGR for short. Interestingly, this is one of the most popular fitness programs for men on the market right now which has gotten tons of positive testimonials and success stories over the years.


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Build Dense Muscle With The Proper Rep Range In Your Workout

dense muscle mass

Learn how to build dense muscle mass with these tips that will help you gain rock hard mass and avoid the soft, puffy look.

If you search for information on how to build muscle you’ll get different opinions about what workout protocols build muscle the best. The fact is, there are many ways to build muscle, and many of those approaches work well. However, each individual should consider their specific goals when choosing a workout program to build muscle.

Is your goal to look attractive after you make your gains? I’m sure that most people’s answer would be yes.

“The last thing you want to become is a rounded mass of soft muscle after you put on muscle” says Rusty Moore – fitness trainer and author. “It is fine to get bigger, as long as you still have compact functional muscles. Full muscles are great as long as this isn’t overdone. There is a fine line between “full muscles” and simply overdoing it”.

When it comes to building dense muscle, I recommend learning from Rusty. He knows a lot of stuff about muscular density training that you would not get most fitness experts to teach you.

Rep Ranges Are a Big Factor in Muscle Size and Density

In an article Rusty wrote, he gave details on how rep range affects muscle size and density.

“The 2-5 rep range is good for strength and muscle density without significantly making the muscle bigger. This is especially true if calories are kept under control and lifting is done a rep short of failure. Getting stronger without making the muscle bigger is a great way to get the hard angular look. The 6-12 rep range is very effective at building muscle mass. This is why most mainstream magazines recommend it. The 15+ rep range is more of a way of doing cardio with weights. This is the main idea behind circuit training.”

dense muscle

The Problem With the Typical 6-12 Rep Range

Despite acknowledging that the 6-12 rep range does work in building muscle, Rusty states that it has it’s drawbacks.

“The 6-12 rep range does work in building muscle, I just don’t think it creates the best look. What happens is that the muscles become very pumped during the lifting. When I lifted this way, my skin would get tight and I’d look like a different person while lifting. The problem with this is that the size is temporary. Another problem was that when my muscles weren’t pumped up, they looked decent, but soft. The fluctuation in muscle size was unpredictable as well. Some days I looked huge, some days I looked much smaller. Anyone who has lifted this way for a number of years knows exactly what I’m talking about.”

According to Rusty, the reason why the 6-12 reps build soft muscles is high rep, pump training creates Sarcoplasmic Hypertrophy. This is one of the two muscle growths which creates an increase in muscle size due to an increase in the volume of the muscle cell fluid.

“This fluid can account for up to 30% of the size of a muscle on a pumped up bodybuilder who trains with 6-12 reps. It is also why the size of the muscles can fluctuate dramatically with this type of training. It is “fake” muscle growth to a certain extent.” He said

Rusty went further on to explain what “Real” Muscle Growth is.

“The other muscle growth is called Myofibrillar Hypertrophy which is an enlargement of the muscle fibers. Muscle size increases from the actual growth of fibers in the muscle not the fluid within the muscles. This is real and permanent muscle growth and this creates the dense and angular look. This type of muscle growth leads to stronger and harder muscles. The way this is accomplished is by lifting lower reps, but in a special way.”

Best Way To Build Dense Muscle Mass

Rusty recommends the 2-5 rep range the most, “since it is great in creating permanent muscle tone. Technically semi-permanent, but muscles look defined 24 hours a day as long as body fat levels are low enough.”

The issue with this rep range is that it isn’t good for building mass. However, by doing more sets using this rep range you would build muscle mass.

Low Rep and High Volume Build Larger Dense Muscles

Rusty’s method for building muscle mass while maintaining good muscle density is to combine low reps with a high amount of sets.

He wrote “Most of the time I recommend low rep and low volume which is a way to build muscle definition without increasing the size of the muscle. But for a mass building workout, the volume needs to be increased substantially. The strategy is to lift many low rep sets, so you can still lift heavy to a certain extent, but have enough volume of lifting for a size increase.

The tips above showed you what to do in your workout to build dense muscle mass. If you are looking for a complete muscle building system, I recommend checking out Rusty’s full step-by-step muscle building workout for men. And if you are a woman who want the slim, toned look checkout the workout for women.

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