FREE Muscle Building Program
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By Phil Henson
This program can be used by beginners
to build a foundation or by advanced trainers looking for a muscle building change. It
involves using basic compound movements performed for 3 sets of 10 reps.
Take 1 or 2 days rest between workouts based on your recovery ability. Beginners
should take 2 days rest and on their 1st week of training, perform 2 sets
instead of 3 sets - on week #2 go to 3 sets per exercise. Increase the
weight used whenever possible, but never at the expense of good form. Rest
between sets should be in the 3 to 5 minute range.
Stay on this program
for 6 weeks then move on to a different program to prevent staleness. Individual
progress is always based on several factors: individual genetics, adequate
rest, stress levels in other aspects of your life (work & family),
and proper nutrition. Some of these factors can be controlled while others
Try to get at least 8 hours sleep per night. Aim to eliminate
other sources of stress. Nutrition can spell success or failure - it is
far too complex a subject to go into at this point, especially if your
goals are bodybuilding, but try to consume 1.5 grams of protein per pound
of bodyweight per day (example - a 200 pound man needs at least
300 grams of protein per day).
Here is the workout program:
STIFF LEG DEADLIFTS
BENT OVER ROWS
CLOSS GRIP BENCH PRESS
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.