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- Sythe Gold
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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.
- 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.
- 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.
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:-Triceps and shoulders
-Legs
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)
- 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)
- 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.
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