Personal Muscle Building Program?

1. William Says

   You would probably be best doing either 3 full body workouts a week. Or 4 using an upper and lower split.
   Make sure you use big compound movements like squats, deadlifts, benches, rows etc. Also make sure you get a good rep range and change it every 3 weeks or so. This will help build size and strength, try some like 3 x 10-12 for 3 weeks followed by 5 x 5 for 3 weeks and so on.
   Try not to worry to much about supplements just make sure you are eating plenty to fuel your training. Although a multivitamin to act and as safety net and some fish oil would be very beneficial.
   I’ve got a free book which will give you a few workouts to try out, you can download it here: http://www.bodybuildingworkoutsinfo.org/…
   Good luck!

2. Bluto Blutarsky79 Says

   1- focus on eating nutrient dense foods-
   increase your caloric intake on THESE foods- lean meats, healthy fats and more nutrient dense carbs and good dairy.
   bulking is NOT AN EXCUSE TO PIG OUT.
   try to intake more protien and sneak more into your diet- whey powder helps a LOT.
   2- focus on a stregth training routine-
   which means weights should be your priority (well- next to your sport- of course), focus on training in sets of NO MORE than five reps at a weight you can lift NO MORE than five times-
   that type of moviement maximizes stregth- doing three sets of each helps.
   also focus on compound excercises, ie: excercises that work multiple muscle groups, deadlifts, squats, lunges, bench press (all variations), bent over rows, upright rows, etc.
   make sure you build your core stregth- you don’t want your ability to do higher weights limited by a weak core- hit all 5 muscle groups- upper and lower abs (really one group but peopel separate them), obliques, transverse abdominis and back.
   i would also recomend (if time allows iwht your sport) separating body parts to different days- DON’T WORK THE SAME PART TWO DAYS CONSECUTIVELY- muscles grow during the repair phase. if you don’t allow them to “heal” they won’t grow and you will run the risk of overtraining- and likely lose muscle.
   just give them enough rest-
   increase the weights- if you can lift a weight consistantly 6 times instead of five or 7- time to move up.
   also it might not be a bad idea to rotate in ON DIFFERENT DAYS- a higher rep workout of 8-10 reps. how often you do- depends on the timing but your primary focus should be on the low rep high weight excercises that is more geared towards building stregth.

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