muscle and size training plan

8/23/2019 Muscle and Size Training Plan

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MUSCLE AND SIZE TRAINING PLAN

TRAINING PRINCIPLES

THIS PLAN IS DEVISED TO HELPYOU IMPROVE YOUR MUSCLESIZE BY COMBINING HEAVYRESISTANCE TRAINING WITH

CARDIOVASCULAR FITNESS.ANY PLAN THAT YOU FOLLOWOR TAILOR SHOULD INCLUDE

THE FOLLOWING POINTS

PLAN PRINCIPLES

FREQUENCYTo gain a positive eect, aim to train at least 3 times per week.Rest is also a vital component in any training regime.

INTENSITYKnow your limits but for the results you want training needs to be tough.

TYPEThe training type, or specicity of training, will inuence thetraining response.

TIMEMaking the gym a habit, will help to stick to it. Give yourself enoughtime to make the changes you want.

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02

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HOW DO I USE THE TRAINING PLAN SHEETS?

Take your workout to the gym with you. Use the recording and training diary as you progress in each exercise. In each box, record the weight you lifted andthe number of reps you completed. Then try to beat your performance in the next workout, either by using the same weight and doing more reps, or doing thesame number of reps with more weight.

As soon as youre able to complete the prescribed number of sets and repetitions, then its time to add weight to the exercise. When you do add weight, makesure to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds on each set to bulk up, whichever is the smallest.

Remember that a muscle will grow in direct proportion to the amount of work its required to do, if you keep on using the same weights for the same numberof repetitions, you wont improve, grow bigger or get any stronger.

RESISTANCE TRAININGEach exercise will be made up of reps and sets; a rep (short for repetition) is one complete movement of an exercise, while a set consistsof a series of repetitions performed without stopping. For example, Bench Press 10 reps x 3 sets. The weight you pick should feel hard tocomplete the full set but not too hard that your technique falters. To support your goal, complete low-mod reps/mod-high weights, 6-12reps x 1-5 sets, of each exercise.

CARDIOVASCULAR TRAINING

Essentially all cardiovascular training will burn calories and therefore aid to weight loss. However, a varied training programme will elicit adierent response, as well as keeping things interesting.


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MONDAYWORKOUT AAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

- Lying flat on the bench grasp the barbell slightly wider thanshoulder width apart

- Lift the bar from the stand and fully extend your arms

- Slower lower the bar down towards your chest, pauseand extend

- Ensure that your elbows stay lower than your shouldersand keep your back flat

- Lying on a declined bench, hold a dumbbell in each hand

- Raise both dumbbells from your shoulders until your armsare fully extended

- Slowly lower your arms, keeping your elbows lower thanyour shoulders

- Take the dumbbells down to chest height and then extend

- Keep your back flat and touch the dumbbells when fullyextended

- Lying on a flat bench, hold a dumbbell in each hand

- Raise you arms until almost fully extended

- Turn your palms inwards, slower lower your arms keeping

your elbows extended- Take your arms down to be in line with your chest and return

- For stability keep you feet on the floor but ensure that yourback remains flat

- Lying flat on the bench grasp the barbell slightly narrowerthan shoulder width apart

- Lift the bar from the stand and fully extend your arms

- Slower lower the bar down towards your chest, pauseand extend

- Ensure that your elbows stay lower than your shouldersand keep them close to your body

- Place your feet shoulder width apart with your toes slightlypointing out

- Keeping your back straight, hold a weight(barbell or dumbbells)

- Sit back and down until your thighs are at least horizontalto the ground

- Squeeze your legs and gluts as you return to a standing position

- Ensure that your leg, knee and ankle stay in line throughout

- Place your feet shoulder width apart with your toes slightlypointing out, on to the platform- Start with your legs 90 degrees at the knee and push untilalmost fully extended

- Under control return to the start position

- Ensure that the machine is set up so that your back remainsstraight throughout

PECTORALIS MAJOR/MINOR

PECTORALIS MAJOR/MINOR

PECTORALIS MAJOR

PECTORALIS MAJOR / MINOR & TRICEPS

QUADRICEPS, HAMSTRINGS, GLUTEALS



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WEDNESDAYWORKOUT BAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

- Rest on your elbows and tip toes in a solid platform

- Hold the position without dropping your hips

- Sit on a swiss ball, position yourself so that your hips areoff the ball

- Slower raise your upper body off the ball, up to approximately45 degrees

- Lower your upper so that your back is arched over the ball

- For stability keep your feet flat on the floor

- Lying on the floor with knees bent, finger tips placedon your temples

- Slower raise your upper body, twist your right elbowtowards your left knee

- Lower under control and alternate

- Avoid bouncing your back on the ground

- Holding on to a fixed bar above your head, hang down withoutyour feet touching the floor

- Under control lift your legs out as high as you can

- Slow lower your legs back to the starting hanging position

- Try and avoid swaying and keep your legs as straight aspossible

ABDOMINALS & ERECTOR SPINAE

CARDIO TRAINING

CARDIO TRAINING

ABDOMINALS (UPPER & MIDDLE)

ABDOMINALS (UPPER & MIDDLE) & OBLIQUES

(MIDDLE & LOWER) & HIP FLEXORS

- LSD, long slow distance is a form of endurancetraining that will improve your cardiovasculartness.

- This will improve your overall tness & wellbeing along with burning those unwanted calories.

- LSD, long slow distance is a form of endurancetraining that will improve your cardiovasculartness.

- This will improve your overall tness & wellbeing along with burning those unwanted calories.


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THURSDAYWORKOUT CAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

- Place your hands shoulder width apart on a barbell

- Keeping your elbows high lift the bar close to your body

- Raise the bar slowly until it is in line with your neck

- Lower slowly back to the start position

- Keep your knees slightly bent to avoid rocking

- Have the back rest on the gym bench almost upright

- In a seated position hold each dumbbell next to your shoulders

- Extend you arms to full extension above your head

- Lower slowly back to the start position

- Keep you feet flat on the floor to avoid your back arching

- In a standing position take a barbell off the squat rackat chest height

- Hold the bar at shoulder wider apart and rest the bar onthe top of your chest

- With a slight knee bend drive the bar into the air and fullyextend your arms

- Under control lower the bar back to the start position

- Be careful to avoid hitting your chin with the bar

- Stand with one foot slight in front of the other, this will avoidyou arching your back

- Place your feet shoulder width apart with your toes slightly

pointing out- In a standing position take a barbell off the squat rackat chest height

- Keeping your back straight, hold the barbell on the top of yourchest with your elbows high

- Sit back and down until your thighs are at least horizontal tothe ground



- Place your feet shoulder width apart with your toes slightly pointing out

- In a standing position take a barbell off the squat rack at chest height

- Keeping your back straight, hold the barbell on the top of your chest withyour elbows high

- Sit back and down until you sit on a box or bench behind you

- Briefly pause although remain strong in the middle



TRAPEZIUS & DELTOIDS (MEDIAL & POSTERIOR)

DELTOIDS (ANTERIOR, MEDIAL & POSTERIOR)

DELTOIDS (ANTERIOR, MEDIAL & POSTERIOR)




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SATURDAYWORKOUT DAlways conduct a 5-10 minute warm up and cool downprior to and following each exercise workout

- Sit with your legs under the rests

- Grasp the bar with your hands wider than shoulder width apartand your arms fully extended

- Pull the bar down to be in line with the top of your chest

- Slowly allow the bar to return with your arms extended

- Try and avoid rocking or swaying for assistance

- Sit with your legs extended and feet flat on the platform

- Grasp the bar with your arms fully extended- Maintaining a straight back pull the bar towards your belly button

- Slowly release until your arms are fully extended

- Avoiding rocking from your hips or arching your back

- With an overhand grip grasp the bar wider than shoulder widthapart above your head

- Slowly raise your body until your chin is above the bar

- Under control lower your body until your arms are fully extended

- Try and avoid swinging on the bar

- Stand with your feet shoulder width apart, take a dumbbell in each hand

- Keeping your arms fully extend, raise your should up towards your ears

- Slowly lower under control and repeat

- Remember to keep your back straight when putting the weight down


- Grasp the bar slightly shoulder width apart, keeping a straight back lift the barup to waist height

- Keep your legs almost straight and your shoulders back- Slowly lower the bar towards the bar, go down as far as you feel comfortablewithout allowing your shoulders to roll forward or your back to arch

- Under control lift the bar back to waist height

- Always lift within your limits; keep you back straight throughout


- Keeping your back straight, hold a weight (barbell or dumbbells)

- Sit back and down until your thighs are at least horizontal to the ground



LATISSIMUS DORSI & TRAPEZIUS

LATISSIMUS DORSI & RHOMBOIDS

LATISSIMUS DORSI, TRAPEZIUS & THOMBOIDS

TRAPEZIUS & RHOMBOIDS

HAMSTRINGS & GLUTEALS


CARDIO TRAINING

- LSD, long slow distance is a form of endurance training that willimprove your cardiovascular fitness.

- This will improve your overall fitness & well being along with burningthose unwanted calories.


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ALLOW TIME FOR

MUSCLE RECOVERYMuscle recovery is extremely important after any workout,especially those that are intense. Giving the muscles achance to recover and rest between workouts is the bestway to see improvement the next time you workout. Itsalso the best way to give your muscles the opportunity tobuild and get stronger, which in turn helps to burn more fat.

This will give you that athletic look without bulking you uptoo much.

However, the most important reason to let muscles recoverbetween workouts is to avoid injury. When muscles getpulled or strained its hard to keep up with a regularworkout regime, so its best to avoid injuries altogetherand muscle recovery is a big part of that.


FRIDAYREST DAY

muscle and size training plan

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