Your muscle and strength workout routine requires hard work and excellent technique to build strength and muscle fast with no injuries.
Get ready to sweat and struggle– If your serious about muscle and strength gaining then get ready for some straining with heavy weights.
No more than 5 reps– If you are doing more than 5 reps in each set than you are not using enough weight.
Allow 2 to 3 minutes between sets– Proper rest is a must when strength and muscle training. Over exercise will just slow down the process of your results.
Level- Advanced (for serious weightlifters)
Time- 1 to 1/2 hours
Rep/Set count- 4 sets of 5 reps
Weight added to every set- at least 5 pounds
Remember to breathe. Nothing stops a workout quicker than a headache. Breathe in on the negatives and breathe out with the push.
Use good form. Control the wight on the negative and explode on the push. Don’t be sloppy and always have a spotter.
How do I know I’m using the correct weight in my muscle and strength workout routines? If you are able to do all 4 sets of 5 reps then its time to move up. Your last rep or two of the final two sets of each exercise should be forced reps. Forced reps meaning the spotter will have to help you lift. The spotter only helps if the momentum of the push stops. You finish the set even if the spotter has to lift some of the weight for you.
Helpful Tips
* Pre-Workout Drink – An awesome energy boost with absolutely no crash.
* Fast Beat Workout music
* Stronger Partner- Something about it just makes you want to use more weight and catch them.
– help with any of this information will be in the link at the bottom
Monday- Legs
Squats or Leg Press
Romanian Deadlifts
Lunges
Calf Raises
Tuesday- Chest, Abs
Flat Bench
Incline Bench
Decline Bench
Peck Dec or Flys
Wednesday- Back
Dead lifts
Lat pull downs
Seated Cable Rows
Bent over Dumbbell Rows
Thursday- Biceps, Triceps, and Abs
Standing Barbell Curls
Hammer Curls Dumbbells
Preacher Curls
Skull crushers
Cable push downs
Tricep kickbacks
Friday- Shoulders
Dumbbell or Barbell Military Press
Lateral Raises
Close Grip upright rows
Barbell Shrugs
Important!!!
When the workout is done its time to feed the muscles. The next hour is the golden hour. Your Post Workout Meal will provide the key ingredient to your muscle and strength workout routines. It provides you muscles with all the correct nutrition and recovery to have them ready for the next workout.
