Gym workouts pdf

It can also reduces the chances of injuries. You can do treadmill jog, pushups, bodyweight squats, jumping rope or jacks, or stationary bicycling for 5 to 10 minutes for warm up.

Depending on your strength, you should lift weight. If you gaol is to get bigger, and if you follow the above 6 days a week plan, then you should lift moderate weight in the first half of the week and heavy weights in the second half. Doing 8 to 12 reps with moderate weights will help you enhance your strength while lifting reps with heavier weights shoot up muscle gain.

Combing strength and hypertriopghy training may elicit grerate results than other types of training. If you want to know the best time to workout, you can check this article. The study suggest the recommend nutrition for a developing a better physique 2 Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.

You can take protein in your different meals, especially in your breakfast and post workout meal. Protein comes from several foods, such as chicken, eggs, beef, fish, chicken turkey, soya chunks etc. You check out — Reccomneded Whey Protein. Yes, you can take rest in the middle of the week but make sure you complete all 6 days training in a week, if you want growth. Save my name, email, and website in this browser for the next time I comment.

Sign me up for the newsletter! This site uses Akismet to reduce spam. Learn how your comment data is processed. And this inspired me to create one more useful plan for free. Weight training Photo by by freepik. About Latest Posts. Murshid Akram.

I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom.

I've been writing health and fitness blogs since February Happily, my articles have already helped so many people. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. So the ones already listed should be enough to work off of. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. One thing that you need to understand is that in order to build muscle, you need a good diet.

A workout program is only half of the work. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. There is no need to bulk and eat excessive amounts of calories.

Crazy surpluses like calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat. Try your best to eat clean food. Make sure that you are eating enough protein. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation.

That being said, supplements will help you improve muscle gain through their anabolic properties. Whey protein is a must. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state.

Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. The second one is creatine.

Lastly, omega 3s. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. I am a 26 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness.

I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier. How can you grow a wider back? Probably one of the most sought after goals in the gym is building bigger arms. And the second…. Great workout routine. The information in your posts are real, thank you.

Looks great! Could you clarify how many reps we should aim for in a given range e. For the past 9 years, TheBodybuildingBlog has provided online readers and fitness enthusiasts with a plethora of scientifically backed articles to help them build muscle, lose fat or get in shape and be healthy.

We pride ourselves on using our years of experience and research in the field of health and fitness to help others reach their fitness goals. Be the first to be notified when we release new posts and gain access to our exclusive content! Nutrition I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.

John Gregory I am a 26 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. Muscle Building. Rayan Alsabih May 14, at pm. I am really pleased to be come across this website. David Gene September 8, at pm. EBK June 26, at pm. Leave a Reply Cancel reply. Instagram Twitter Facebook-f Pinterest. Loading Comments Email Required Name Required Website. Exercise 3: Lat Pushdowns Isolated Video.

Exercise 5: Preacher Curls Isolated Video. Exercise 6: Hammer Curls Isolated Video. Exercise 2: Chest Dips Mass Video. Exercise 6: Shoulder Press Mass Video. Exercise 1: Squats Mass Video. Exercise 2: Dumbbell Lunges Mass Video. Exercise 3: Leg Curls Isolated Video. Exercise 1: Deadlift Mass Video. Exercise 2: Cable Rows Mass Video. Exercise 3: Pull-ups Burn out Video. Exercise 6: Spider Curls Isolated Video. Exercise 3: Skull Crushers Mass Video. Exercise 5: Lateral Raises Isolated Video. Exercise 3: Romanian Deadlift Mass Video.