The Official Workout Guide

The Official Workout Guide​

Information: This guide will show you how to complete a workout in the correct fashion and give you the tools need to gain muscle. People can use this guide for reasons such as gaining muscle for a sport, gaining strength in general and/or just to look good. I have background in personal training as I was a trainers assistant at LA Fitness in Manhattan. The guide will not only be used for smaller people such as 100 lbs. but also people who are 215 lbs.

Supplements: The following supplements are recommended and some which I use that work:

• No Explode: A supplement which increases the amount of energy you will have when you begin your workout. It is basically a supplement which will make your workout much more productive. The supplement should be taken post-workout.
  
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• Cell-Tech Hardcore: This is a creatine supplement which I only recommend if you drink equal to your body weight in oz. So say you weigh 160 lbs. you should drink 160 oz. of water. This product should be taken after your workout.
  
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• Whey protein: This supplement will increase the amount of protein in your system which is a good thing. With more protein you will continue to gain more lean muscle and more overall strength. You should take this supplement two times per day; in the morning and at night.
  
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Starting Up: When starting if you are relatively weak you will want to build you all around body. So basically, you should workout all your body parts until you build a decent base. Personally, when I began working out it took me about 1 month of working out. I would recommend that you only take whey protein during this building stage.

Beginning The Workouts: Once you have your base established, the real working out begins. Now you are going to want to start working out two body parts per day. You can do any two you prefer, but I usually pair them off like this:

-Biceps, chest and core
-Triceps and shoulders
-Legs​

Below is a diagram of the muscles that can be found in the body:

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You should workout for about 6 days per week with a resting period of one days (24 hours). When you use a three day rotation you will be able to get 2 cycles per week. This is important because you don't want to leave body parts resting too long because then progression is much more difficult.

The Exercises: There are multiple exercises which you can use but these are the main exercises I preform. You will do each exercise three times. The first time you will do it 12 times, next you will do it 10 times, and last you will do it 8 times. You should find a weight that you could do that many repetitions but barely, this way you know your getting a good workout. The numbers listed in parenthesis will be my recommended weight for the average person which is 140 lbs. As you go down in repetitions you will increase the weight. All these workout images can be found on Google if my word descriptions aren't good enough.
The Abdominals- These are your abs. They are one of the most important aspects to workout when you do. They will increase the overall strength of your body. The abs are also one of the simplest body sections to workout. Some workout consist of: crunches (same as a sit-up, but only go up halfway and tighten your lower abs), sit-ups (full extension), also the fixed arm rests (in which you lay on your elbows, stomach facing downwards, and keep the elbows parallel to your shoulders, tighten the stomach and hold this for 3 minutes), and lastly, the abs machines which are pretty self explanatory.
Biceps and chest- The workouts for biceps will be integrated bar curls, dumbbell curls, and bench bar curls. The workouts for chest will be the bench press, dumbbell press, and flys on a machine.

• Integrated bar curls- You will take a bar with both hands, and put them on the inner curve of the bar. Next you will hold the bard down against your thighs. You will then lift the bar so your elbow is 90 degrees then continue until the bar and your hand are right up next to your chest and repeat the process. (35, 45, 55)

• Dumbbell curls- You will take two dumbbells, one per hand. Then you will repeat the same process as you did with the integrated bar curls. (20, 25, 30)

• Bench bar curls- Take the bench bar which you would normally bench press. Don't put any weight on the bar, just take it where your hands are parallel with your shoulders and repeat the previous processes. (0, 2.5, 5)

• Bench press- Take the same bar you curled with and put it on the proper bench machine. Put your desired weight on each side of the bar and remove the bar from the rack. Put your fingers on the rings which are on the bar. Take the bar and drop the weight till it touches your chest, then proceed to pick the bar back up to the starting point. (35, 45, 50)

• Dumbbell press- Take your desired weight in dumbbells. Lay down on a bench which you fit on nicely with your feet on the floor. Next hold the weights like you held the previous bar and begin to use the same technique. (30, 35, 40)

• Flys on a machine- This is simple, find a machine which says flys on it or ask a- personal trainer. On the machine make sure you keep your legs together. (100, 110, 120)

Triceps and shoulders- For triceps you will use machines such as pull downs, and reverse curls. For shoulders you can do dumbbell presses.

• Pull downs- On the main machine which have the cables and such take the black ropes with the balls on the ends and attach it to the cables. Then put the desired weight on the cables. Then continue to pull the down ropes and as you reach the bottom spread apart your hands and expand your shoulder and you will see the triceps being worked. (20, 30, 40)

• Reverse curls- Take the same bar which you used for the curls. The instead of holding it the normal way with palms up, hold it with your palms down. Then do the exact same thing you did with the curls and make sure your focused. (20, 30, 40)

• Dumbbell press- Take the same bench you did you presses on and make it so the seat is at 90 degrees. Once there take your desired weight and hold your arms upwards at 90 degree angles. Then proceed to push the weights above your head and push up above your head and repeat the process. (25, 35, 45)

Legs-

• For legs I would recommend running and such. All the machines for legs are pretty self explanatory and do mostly good for you. Find a comfortable weigh and continue to follow the guide. Running is also very important because when you increase your stamina you are also increasing the amount of repetitions you would able to complete in a workout. The elliptical is also a very good machine to warm up prep-workout.

Pointers:
-It is important to not eat before your workout. If you eat before you begin your workout the blood in your system will be focused on digesting the food which you ate pre-workout.
-Eating correctly is important in many aspects. If you eat correctly your energy level is going to be much higher. Also when working out if you are eating correctly your body will build muscles much easier.
-Every workout you do make sure it is done slowly, and if it is done slowly you will be able to form your muscle much easier.
-If you want to gain mass you should do more weight and less repetitions and if you want to become more cut you should do less weight more repetitions.

 

Well this guide is quite in-depth, and from what I can tell, your work. I am pleased to see a guide that in general passes everything I could ask for in a guide.

• It's informative

• It has relavent pictures

• In-depth techniques

• Correct grammar

• Neatly organized with breaks in the text

Good job. I say 10/10. Keep it up.

 

Thanks, I hope to create more guides shortly.

 

good guide I guess, but you should probably add its just for guys.

 

98% of the members on this forum are guys. I'm pretty sure it goes without saying. But thanks for the input .

 

Hey, good job, seems really good 10/10, i recomend "black powder" though, really good "high" comes from it when your lifting, you feel great afterwords, and ON whey, sometimes has to much carbs unless you're "hardcore" lifting for 2 hours without stopping. AND not to take a break more then 1 day. 1 day is critical when lifting. Other than that WONDERFUL guide.

Proud Senior Highschool Nosegaurd.

 

Thank you my friend. I've actually never heard of "black powder", I will have to research that one a bit. Also your right about Whey, but if you feel as your putting on too much weight, just decrease your amount of intake. Most people can take whey without a problem and receive all the necessary proteins.

 

Great guide, i have personally used whey protein its a good muscle building supplement but i hate the taste.
I personally like No-Xplode it tastes great and my workout buddys use it.

 

Kwl Guide Bro

 

There are many different routines which you can use, and after a while of working out you will begin to develop your own. This is one that I found most effective and can be used at all strength levels.

 

Extremely good guide, infact the best one i've read on this subject!

11/10 for the amazing detail and all the things it has taught me ^_^ .

 

Thank you Heeckeren. It's good to see that some of the people have been able to apply this guide to their lives and implement the skills I mentioned into their routines.

 

Amazing guide!!! I may try some tips tomorrow

10/10 Has everything a guide must have!

 

Excuse me, but there is more evidence to suggest that taking creatine pre workout Is better than taking It after your workout. The guide Is OKAY but I'm suprised you named the pectorals 'chest muscles'.

Anyway for the guide you get 6/10. Lots of wrong/common information

 

Girls can work out too, they just decrease the weight amount they're working with. Otherwise, good guide. I liked it, although... Some pictures of the exercises would be nice. 9/10

 

This guide is excellent. I work out myself it this is a good base guide for a beginner. It has pictures, detail, and tips.

What you could add to improve is:

• A section on how to properly warm up for a workout, because immediately deadlifting is a bad idea. Warm-ups vary from person to person depending on preference, but a basic example is doing 25 push-ups, then 25 sit-ups, then 50 jumping-jacks.
• A short section on what clothing should be worn to lift safely and properly (i.e Work-out gloves or breathable clothes)
• A recipe for a *Whey Protein Shake, if you need help just PM me I can send you one I often use.
• A section on a proper warm-down following the work-out, and what to drink during the workout (i.e too much water is bad)
• A section of core building. This is an essential aspect of working out that I was surprised you missed. Excercises like "The Plank" build the most useful part of your body, core strength. Core exercises are often done without weights, and often supplement the weight of your body as what you need to lift.

This may seem big but most of it's minor. This guide is very basic, but it is surprisingly hard to describe work-outs without demonstrating in-person. Great guide, keep up the good work! 8/10!

 

Wow. You seriously just read my mind... I was just about to list those same things.

Another thing you might want to add is swimming. If you have the chance it is an incredibly good way to get a full body warm up or cool down. It really isn't great for working out as in it doesn't build much muscle, but I love to use it for warm up and cool downs since there is one in my local YMCA and I have one in my back yard. Doing a couple laps is a great way to cool down, warm up, and build endurance.

I love the guide 10/10. love how you put whey protein in there too. That is what I use and have found to be the best protein supplement. You might want to add some protein bars in there too, and pills. I use fish oil, and vitamin pills. They help your overall body health, and protein bars are a great way to get some extra protein in. I've never found that you can have to much protein.

 

You should never take creatine pre-workout, every product induced with creatine is a post-workout supplement. Some examples of this are cellmass and celltech. So your information on that topic is incorrect.
Also, if your going to quote me, do it correctly. I never referred to the pectorals as "chest muscles". I said your "chest", which is also an accepted term amongst many that workout.
Lastly, if you can provide any information that is incorrect, please let me know. Because as far as i'm concerned none of the information is incorrect.

Yeah those are fine if you want, they are not necessarily needed for kids our age but they do help. Some which I recommend are omega3, fish oil and protein.

If you wish, I will add a small section on warming up, because I suppose it is important.
I'm not adding a section on what to wear, it's not a fashion statement, and we aren't mentally challenged. We are all pretty intelligent people and realize that sweatpants and a sleeveless shirt is fine.
No, recipes. You should just mix your whey with water if you take it 2-4 times a day. Otherwise, milk. But when you mix with milk it gets you very full quickly, and eating is quite hard and uncomfortable afterward.
I will add a warm down section if you wish. It's simple though, just take 3-4 laps around a quarter mile track, just jogging.
I didn't miss the abdominals...you obviously didn't read it thoroughly.