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

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

Friday – Lower Body & Abs

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

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pull up

Pull Up Bar Workout Routine For Beginners To Advanced

This is a pull up bar workout routine that can be used by persons in all fitness levels: beginner, intermediate and advanced. The good thing about this workout is it can be customized for your training level and needs by adjusting reps. This workout routine comes from Bar Brothers and below you’ll see the program and exercises in detail in both text and video.

Pull ups are fantastic exercises that will help you gain lean muscle mass, lose fat and improve your general fitness level and health conditioning. Further more, any good calisthenics training will improve your look and give you a significant boost of self-esteem and confidence.

A pull up bar is a great piece of exercise equipment that you should have access to, wheather it’s your own at home or your local park or gym. It’s easy to have your own because they are affordable and do not require a large space at home. And it’s great when you are able to workout at your own comfort any time of the day. You can buy the materials to create your own custom pull up bar or you can simply buy a ready made set in a store or online. Either way, they are not expensive.

Workout Instructions

As said earlier, this workout can be done by anyone, from beginners to advance. All you have to do is set the amount of reps to your strength or training level. Then as you get stronger increase the difficulty by raising the intensity through doing more repetitions. The exercises would hit your upper body muscle and abs, and they are also good for cardio and increasing your stamina. Do 4-8 sets of this routine. Do the routine 2-3 days per week with at least 1 rest day between workout sessions. However, you should customize this workout to fit your overall training program and personal goals. Watch video to see the exercise demonstration for each exercise.

4 Muscle Ups

pull up muscle up

To perform the muscle up you have to pull your upper body up to above the bar. Basically, the muscle up is done by performing a pull up followed by a dip. It requires good practice and building basic strength to perform the muscle up seamlessly.

4 Behind Head/Neck Pull Ups

pull up behind head

Performed by doing a pull up for the back of your neck to touch the front of the bar. Grab the bar with a wide grip, your palms facing away from you. Lean your torso forward slightly and pull your shoulders up towards the bar until it touches the back of your neck.

4 Side To Side Pull Ups

pull up side to side

Grab the pull up bar with your hands wider than shoulder width. Pull yourself up and bring your chin to same level with the bar. Move yourself with the goal of bringing your chin towards your left hand, and then towards your right hand.

4 Head Banger Pull Ups

pull up head banger

Pull yourself up towards the bar so your chin and the bar is at same level, then move your head back and forth.

4 Hand Grips Changes

pull up hand grip changes

Pull yourself up and while up change your hand grip to the front and back of the bar alternatively with both hand.

4 Leg Lifts

pull up leg lifts

Also called Hanging Leg Raises. Grab the bar and just let yourself hang. Once you are stable, slowly raise your feet up to the bar, remember to keep your legs straight. Lower your Legs and Repeat.

Video Demonstration For Exercises

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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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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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