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Tips For Muscular Body
Tips For Muscular Body
Exercise
Reps.
Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Dips 3 x 8 - 10
Exercise
Reps.
Bench Press 3 x 8 - 10
Pull Overs 3 x 8 - 10
Preacher Curls 3 x 8 - 10
Exercise
Reps.
T-Bar Rows 3 x 8 - 10
Dips 3 x 8 - 10
Tricep One Arm Extensions 3 x 8 - 10
Exercise
Reps.
Hack Squats 3 x 8 - 10
Leg Curls 3 x 8 - 10
Leg Extension 3 x 8 - 10
Lunges 3 x 8 - 10
Day 7 - REST
This allows you to eliminate lifts that are not producing results.
Eat Protein
Try to eat at least 1 gram of protein per lean pound of body weight daily. This is
critical for people engaging in high-intensity resistance exercise because they need
increased amounts of protein to support muscle growth. This goal can be easily met
by supplementing the diet with amino acids or protein. Eat right, and treat your body
with respect. Proper exercise will not counteract bad eating habits and poor eating
patterns.
Avoid Distractions
Have conversations before and after workouts if you like, but once the workout
begins, become self-centered, serious and selfish with time.
Breath Corectly
Proper breathing is very important. Breathing supplies oxygen to the muscle cells,
which is necessary for muscle contraction, and helps deliver energy and build the
muscle. Exhale when you lift the weight. Inhale when you lower it.
Rest Is Critical
Allow at least 72 hours of rest before training the same muscle group. Some people
may need more recovery time. Very few can get by with less.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything
you want and actually get leaner. It might sound crazy, but it worked for me. When
you eat low carbs for a time for body begins to think it is not getting all the food it
needs (because your not storing any fat) and begins to slow down your metabolism.
When you bombard your body with food on that one day, it tricks your body into
thinking it has all it needs and speeds your metabolism back up. I can tell you from
experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few
carbs in the body or when we over train. I went into the state of ketosis for only the
last week of my 12-week transition for a couple of reasons: (1) I wanted all of my
muscles to shrink down so when I carbed back up, my skin would be tighter. (2)
When you go into ketosis it seems to bring the water out from under the skin. Don't
go into this state to loose fat. Without carbs your body can not burn fat effectively.
You will loose weight rather quickly, but only because you don't have as much
glycogen in the muscle. Also, you are simply loosing water. Remember that proteins
are the building blocks for muscle and that means they are fair game for energy when
in the state of ketosis. I would not recommend going into this state unless you are
trying to get into a super ripped state for a short amount of time, like for a
bodybuilding contest.