Now, we all know that food alone won’t build muscle, obviously… what they do however is provide all the nutrients for when you recover and they act as the fuel for when you do work out.
I will be sharing with you a complete program that will take care of all your weight lifting needs whether you are a beginner, intermediate or advanced iron pumper
You may wonder how I know this. Well, to put your mind at ease I have gone through all the trouble of researching this stuff for you, so you don’t have to.
Don’t worry, this is all scientific as well as real life tested stuff here. As I mentioned above, it really does not matter what level you are at right now… you will find a plan that will cater to your needs and most importantly that will also be a challenge. Come to think of it, I will be showing you over 180 different kinds of exercises that you can do.
We will be going over the following types of exercises:
Weight machine exercises
Free weight exercises
Body weight exercises
Rubber tubing exercises
As you may or may not know, there are quite a number of different types of exercises and lifting techniques. It’s important for you to understand what they are, what they do and how to use them effectively before you jump into any type of exercise program.
Let’s go over a few of them before moving on.
This is where you will add weight and at the same time reduce your repetitions until you can only do one rep. Just like with Forced Reps (below), this pushes your muscle fibers to the maximum and in turn grows the crap out of your muscles.
Combo Lifts (Super Sets)
These are for the more advanced lifter. I really do not recommend any beginner to do this as you can seriously hurt yourself. These are exercises whereby you move from one type of exercise to another without rest. The end result is that you don’t waste time, you cut down your workout time and you get one hell of an intense workout.
When doing forced reps, you basically work your muscles to fatigue. In other words, you keep going (doing reps) until you cannot lift the weight anymore. One VERY IMPORTANT thing to remember here is that you need a spotting/training partner when attempting forced reps. Not for the faint of heart.
With the programs I’ll be showing you, you will only rest about a minute between sets. This keeps the workout time short and keeps the workout intense at the same time. Remember, you are not at the gym to socialize… you’re there to work your butt off.
This type of lifting is purely aimed at those just starting out. One thing I have learned over the years is not to overdo it in the beginning. Trust me, I’ve been there and done that. If you go too hard too quickly, you WILL feel crap the following days and you WILL get discouraged. Please don’t fall into this trap.
During our journey, you will only ever be expected to perform about 10 reps max per exercise. This is regardless of what type of program you will be following. Should you find that you start to do more reps, just add more weight so that you cannot do more than 6 reps with good form. Soon as you can do 10 again, just rinse and repeat.
Just like the eating part of what I’ll be showing you, the exercise part won’t rival that of the Marines. You will however be challenged… That is a promise. I can only give you the tools, yet the will and desire must come from you. Just stick with it. It really will be worth it and besides, you’ll like the new person staring back at you in the mirror