T
TinTin
Guest
Train following the routine below 3 times a week allowing at least 1 days rest between for example mon,wed,fri:
1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions
You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.
Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.
When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.
Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.
so an example would be:-
Bench Press
You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.
This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.
1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions
You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.
Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.
When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.
Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.
so an example would be:-
Bench Press
You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.
This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.
