How to Correctly Workout
Background:
Just to share a small portion about myself to whoever may read this guide knows a little about myself and what I come from. I actually workout 5-6 times a week depending upon what my schedule for the week is like (i’m 17). I play football also, so if this guide is a success then I can possibly make a guide to help increase one’s speed an agility. I’m skilled highly with computers, but also like to focus on scholastics and daily life. This guide will be made for people 120-180 lbs.
When:
You should workout 5-6 times weekly. Now assuming you are in the weight range which I have mention then 5-6 times weekly should be perfect. Never go after eating because all your work will be almost for nothing. I figured you would ask why, and it’s because all of your blood and inner working are focused on digesting that food which takes some time. So your body isn’t focusing on increasing mass in your specified regions.
Circumstances:
There are two circumstances which you might have, fairly weak and fairly strong.
Fairly weak- (120-145) If you are fairly weak than you should start by working out every section of your body in each daily workout. This is because you want to get a decent body base before you begin to focus in on one to two body parts per daily workout. As your mass continues to increase you should begin to move into more individually focused exercises.
Fairly strong- (150-180) If you are fairly strong you want to focus in on individual body parts per daily exercise. Your should break it apart into something like this:
Monday- Chest and biceps (many chest exercises incorporate a workout of the biceps as well)
Tuesday- Shoulders and triceps (many shoulder exercises incorporate a workout of the inner triceps)
Wednesday- Legs (legs have a separate day because there are so many different muscles inside of our legs, which also have to be stretched out)
Thursday- Core (core consists of sit-ups, crunches, running, and other exercises having to do with your abs)
Friday- Chest and biceps
Saturday- Shoulders and triceps
Sunday- Day off
Specific Workouts:
Chest- Bench press, barbell bench press, dips, fly’s with free weights and push-ups.
Biceps- Barbell curls, dumbbell curls, seated barbell curls, and pull-ups.
Shoulders- Seated two arm dumbbell raises over head, barbell pushes up over head, and shoulder presses.
Triceps- Dips, bench dips, skull crushers, and reverse bench press.
Legs- Squats, leg presses, seated calf press, and lunges.
Core- Sit-ups, reverse sit-ups, abdominals machine.
Sections Of The Body:
Important Reminders:
-No matter how hard, never break your form. If the form is incorrect than you will be working the wrong body parts and are at a strong risk to injury.
-Take supplements: No explode, fish oil pills, whey protein, cell mass, and heavy mass weight gainer 900.
-Drink water (about 80-160oz. A day)
-Eat correctly, a good diet is the key to success.
When To Use Supplements:
*No Explode- This should be taken before working out daily. You should take 1 entire scoop in a bottle of water. If you decide to take this then you must drink equal to your body mass in oz. of water.
*Fish Oil Pills- These should be take 4 times a day. When you wakeup, 2pm, 7pm and before bed.
*Whey Protein- This should be taken 4 times a day, the same specified times as the fish oil pills, except instead of 2pm it should be taken before your workout and instead of 7pm after your workout.
*Cell Mass- This should be taken after a workout and goes hand in hand with No Explode. This quickens recovery.
*Heavy Mass Weight Gainer 900- This should be taken 4 times a day, the same specified times as the fish oil pills, except instead of 2pm it should be taken before your workout and instead of 7pm after your workout.
Workout Images:
Barbell Bench Press-
Dips-
Fly's-
Dumbbell Curls-
Barbell Curls-
Military Press-
Seated Dumbbell Raises Over Head-
Reverse Bench Press-
Dips-
Fly's-
Dumbbell Curls-
Barbell Curls-
Military Press-
Seated Dumbbell Raises Over Head-
Reverse Bench Press-
All of these workouts can be preformed easily without the help of a personal trainer. You should workout with another person to help you lift correctly and keep your form correct. If you you want to gain more mass you should do less repetitions more weight and more repetitions less weight to become more defined. If you don't use a spotter than your at more of a risk of injury.
Gym membership runs from about $20-$70 a month depending upon where you want your membership, obviously more money means nice equipment and a nicer atmosphere. I recommend joining a gym.
Hopefully this guide helps and good looking to becoming the size you want.
, didn't work so well.
