Workout Plan to Build Muscle Mass

!9# Workout Plan to Build Muscle Mass

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Looking for a work out plan to build muscle mass? If you haven't made much muscle or strength gains in the last little while, take a step back and evaluate your workout plan objectively. Sometimes, the most basic and simple workout plans work the best to build muscle strength, and can help you get back on track to further gains and break plateaus. There are just a few very simple principles to follow:

*One muscle group per day
*Minimum one week rest in between workouts
*Your muscle building workout should be planned around heavy, compound exercises
*Lift heavy, or don't even bother
*Building muscle isn't complicated
*Build Muscle Workouts - 5 Day Split

I always workout just one muscle group each workout session, and setup my workout week into a 5 day split - 5 days one, and 2 days off. It looks something like this:

Monday - Legs

Tuesday - Chest

Wednesday - Back

Thursday - Shoulder

Friday - Arms

Saturday - Rest

Sunday - Rest

Following a work out plan like this works nicely to build muscle. By working just one muscle group per day, you can keep your workouts short, usually around 30 to 40 minutes, with the exception of leg days which usually takes me around 45 minutes. My weekly muscle building workout looks something like this:

Monday: Legs

Squats 3 x 6 (335)

Leg Press 3 x 6 (595)

Stiff leg deadlifts 2 x 6 (225)

Lying leg curls 2 x 6 (100)

Standing calf raises 3 sets to failure (varying weights)

Seated calf rasises - same as above

Suggested substitute exercises for variety: Front squats, leg extensions, hack squats, lunges, standing leg curls, donkey calf raises

Tuesday: Chest

Incline dumbbell press 3 x 6 (90)

Flat dumbbell press 3 x 5 (85)

Weighted Dips 2 sets to failure (70)

Suggested substitute exercises for variety: incline bench press, flat bench press, decline bench press, machine bench presses

Wednesday: Back Muscle

Deadlifts 3 x 5 (365)

Lat Pulldowns 3 x 6 (160)

Seated rows 3 x 6 (180)

Suggested substitute exercises for variety: pullups, chinups, bent barbell rows, dumbbel rows, good mornings

Thursday: Shoulders

Military press 3 x 6 (165)

Seated dumbbell press 3 x 6 (80)

Side lateral 3 x 6 (25)

Front raises 3 x 6 (25)

Reverse Pec Dec 3 x 6 (130)

Suggested substitute exercises for variety: Clean and press, push press, arnold presses

Friday: Arms

Standing barbell curls 3 x 6 (95)

Close grip bench press 3 x 6 (185)

Dumbbell curls 3 x 6 (40)

Tricep press downs 3 x 6 (150)

Cable curls 2 x 8 (110)

Rope press downs 2 x 8 (100)

Suggested substitute exercises for variety: hammer curls, alternating db curls, kick backs, tricep dips 

Workout Plan to Build Muscle Mass

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Body Building Workout Program For an MMA Fighter?

!9# Body Building Workout Program For an MMA Fighter?

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Question: I'm an aspiring MMA fighter. I currently train jiu-jitsu and kickboxing for a total of three to four times a week. My question is in regards to weight lifting/cardio. I want to make sure my training is appropriate for my goals. Here's a break down of what I'm currently doing. Does this look good?

Day 1:
1 hour of cardio before I train (chest and triceps:)
Flat bench dumbbell press 3 x 14-20
Incline dumbbell press 3 x 14-20
Decline press 3 x 14-20
Cable fly 3 x 14-20(Dips 3 x 14-20
Cable pushdown 3 x 14-20
One arm pronated pushdown 3 x 14-20

Day 2:
1 hr of cardio 2 hours before I train
Shoulders and abdominals
(Smith Military Press 4/5 x 10-12
Lateral raise 4/5 x 10-12(Front raise 4/5 x 10-12
Shrug 4/5 x 10-12
Abs

Day 3:
Same cardio as day 1
Back and biceps
(Lat Pull down 4/5 8-12
Seated Row 4 x 8-12
Cable row upper 4 x 8-12
Back Extension 4 x 12-20
Preacher curl 4 x 6-10
Dumbbell curl 4 x 4-8
Seated curl 4 x 8-10
Cable curl 4 x 8-12

Day 4:
1 hr cardio

Day 5:
Same Chest routine as Monday

Day 6:
Legs(
45-degree leg press 4 x 8-12
Leg extension 4 x 8-12(Leg curl 4 x 8-12)
Calf raises 4 x 8-15

Answer: This is a typical body building style program and it's not of much use for an aspiring MMA fighter, any grappling sport, or any other sport for that matter. Here are some problems with your current program:

1) You're training too often. You don't get stronger while lifting weights but rather from the recovery process that should take place. Based on your program, you only rest one day and for all I know you're still doing jiu-jitsu or kickboxing on that day since you didn't specify what days you do those on.

2) You're doing too many sets per muscle group. On day 1 alone there's 12 sets just for chest. This is way too much. You should focus on the minimum amount required to elicit the desired training adaptation. Any more than that and you're just cutting into your energy reserves that could be used for recovery.

3) Several of the exercises chosen are poor choices (leg extension, smith machine press, front raise, cable flyes, etc.) or redundant. For instance, all your elbow flexor exercises (bicep exercises) are with a supinated grip and again, you don't need 16 sets to get the job done.

4) The strength qualities needed for MMA or any grappling sport are: Relative strength, explosive strength, and strength endurance. (Functional hypertrophy could also be included unless your body fat is very low and you're already within your weight class.) The majority of your repetition ranges are for strength/endurance. There's no work done for the other two strength qualities.

5) You're performing straight sets when you should be super setting antagonistic muscle groups. This will allow you to get more work done in a shorter given unit of time and will assure that your body is balanced on both sides of joints so you're structurally sound.

An example of straight sets is doing a set of a barbell bench press, resting, and then doing another set of barbell bench presses. An example of super setting antagonistic muscle groups would be doing a set of the barbell bench press, resting the desired amount of time based on your goals, and then doing a set of seated cable rows.

6) The cardio workouts you're doing are way too long and close to your weight training workouts. Stop doing cardio before lifting weights and don't do any steady state, traditional aerobic based cardio. You should be getting plenty of effective conditioning while training in your sport. If you're not, you should time your rest intervals between rounds and make sure that they're progressive. If you can't do this, have your coach do it for you.

Since there's no off season for your sport and you're training in it three to four times a week, you need to be concerned with time so you don't over train, therefore, you should select exercises that give you the most return on your investment. I would also only weight train two to three times a week. I can't promise that you still can't over train since I don't have enough information form you (namely diet) but there's certainly less of a chance than what you're currently doing.

Here are some better exercise choices. Select only one exercise from each group:

Pressing Exercises:
Incline dumbbell press, palms facing each other
Parallel-bar dips (Close grip barbell bench press, shoulder width grip
Barbell or dumbbell floor press(Standing barbell press

Upper-Body Pulling Exercises:
Parallel grip chin-ups
Supinated shoulder-width chin-ups(Wide grip pronated grip chin-ups)
Incline dumbbell rows (One-arm dumbbell row)
Rope face pulls (Parallel grip seated rows)

Leg Exercises, Hip and Knee Dominant:
Back squats (Front squats)
Dead lifts, clean-grip, sumo, or snatch-grip
Romanian dead lifts
Power cleans
Split squats
Lunges, decelerative or accelerative

Assistance/Remedial Exercises:
Elbow flexor family (bicep)
(Elbow extension family (tricep)
(External rotator family
(Calves family(
Abdominal family

So here's a three-day sample routine that shouldn't take more than an hour. (Listed are exercise, sets x reps, tempo, and rest interval):

Day 1
(A. Power Cleans: 4 x 3-5 x 11X0 x 240 second rest
B1. Standing barbell press: 4 x 3-5 x 20X0 x 120 second rest
B2. Parallel grip chin-up: 4 x 3-5 x 3010 x 120 second rest
C1. Lying decline dumbbell tricep extension: 3 x 6-8 x 3010 x 90 second rest
C2. Seated zottman curls: 3 x 6-8 x 3010 x 90 second rest

Day 2
(A. Clean-grip dead lift: 3 x 6-8 x 2110 x 180 second rest
B1. Dumbbell floor press: 3 x 6-8 x 31X0 x 90 second rest
B2. One-arm dumbbell row: 3x 6-8 x 3110 x 90 second rest
C1. Incline bench powell raise: 3 x 10-12 x 60 second rest
C2. Incline garhammer raise: 3 x 10-12 x 3020 x 60 second rest

Day 3
(A. Telemark squat: 3 x 12-15 x 2010 x 75 second rest
B1. Parallel dip: 3 x AMRAP (as many reps as possible) w/body weight x 2010 x 60 second rest
B2. Pronated grip seated cable rows: 3 x 12-15 x 2011 x 60 second rest
C1. Seated dumbbell external rotation, arm on knee: 3 x 10-12 x 3010 x 60 second rest(C2.) Seated calf raise: 3 x 15-20 x 2210 x 60 second rest

Take one day off between workouts.

Once every four to six workouts you should change all loading parameters: sets, reps, tempo, rest interval, and exercise selection.

Keep in mind that this is only a sample program and there are many other great exercises you could do that will help you, also, in order for a weight lifting program to be more specific for you, I would have to do a structural balance assessment on you and get more detailed information.

Body Building Workout Program For an MMA Fighter?

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How to Exercise Using Free Weights : The Dumbbell Tricep Extensions Exercise with Free Weights

!9# How to Exercise Using Free Weights : The Dumbbell Tricep Extensions Exercise with Free Weights

Learn how to do dumbbell tricep extensions for weight loss and strength training in this free workout video on exercising with free weights and weight loss.

How to Exercise Using Free Weights : The Dumbbell Tricep Extensions Exercise with Free Weights

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Workout Schedule For Building Muscle

!9# Workout Schedule For Building Muscle

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In this article I am going to share with you my personal workout schedule for building muscle which had helped me to gain over 16 pounds of lean muscle mass in less than 12 weeks. It is a very effective four day body-split workout routine. The best thing about this workout schedule is that the workouts aren't too long, yet they're highly effective.

Day 1, Monday - Chest and Triceps

1) Incline Bench Press - 4 Sets x 8-12 repetitions

2) Flat Bench Press - 4 sets 8-12 reperitions

3) Dumbbell Flyes - 4 sets x 12 repetitions

4) Skullcrushers - 4 sets x 12 repetitions

5) Tricep Pushdown - 4 sets x 12-15 repetitions

Day 2, Tuesday - Shoulders and Abs

1) Seated Dumbbell Press - 4 sets x 6-8 repetitions

2) Dumbbell Lateral Raise - 4 sets x 8-12 repetitions

3) Dumbbell Front Raise - 3 sets x 8 repetitions per hand

4) Various abdominal exercises for 20 minutes

Day 3, Thursday - Back and Biceps

1) Pull-ups - 3 sets x MAX. amount of repetitions

2) Bent-over Barbell Rows - 4 sets x 8-12 repetitions

3) Dumbbell Rows - 4 sets x 10-12 repetitions

4) Deadlifts - 4 sets x 6x8 repetitions

5) Preacher Curls - 4 sets x 12 repetitions

6) Alternating Dumbbell Curls - 3 sets x 6-8 repetitions per hand

Day 4, Friday - Legs

1) Barbell Squats - 4 sets x 8-12 repetitions

2) Leg Press - 4 sets x 12-15 repetitions

3) Leg Extensions - 4 sets x 12 repetitions

4) Lying Leg Curls - 4 sets x 8-12 repetitions

As you can see using this workout schedule you only train one large muscle group per workout. For new lifters this kind of approach to training is very effective, because you don't overtrain and large muscle groups get more time to recover. This eventually leads to quicker progress and improved muscle gains.

Workout Schedule For Building Muscle

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Chest Workout: Dumbbell Flys

!9# Chest Workout: Dumbbell Flys

How www.scoobysworkshop.com get a massive chest? Most bodybuilders say "do a lot of heavy bench" - I agree. There are two types of exercises for your chest muscles, pushing exercisees (as a bench and pushups) and squeezing exercises (like flies Pec deck and handlebars). You must do both to maximize your chest development. For me personally, the squeezing chest exercises I got much better and strength gains than the exerciess kind of pressure. The kings of the pressing exercisesFly handlebars and its easy to do at home with only a set of dumbbells used. Heres how you do it. lay on the floor together) knees flexed abs (back support) shoulder, back, shoulder blades together arms are perpendicular to sides elbows slightly bent and sloooooly slooooowly you fall down the chest at the beginning of the rep Warning straight armed difficlut much elbows bent, because the lever. Reduce the weight until you do this with your arms almost straight. Oftenseen people do much more than they should and they do this (demo). No, less weight. Why? Because then you can place rep 6 when they do not just another armed, bend your elbows slightly. This increases yield and makes it easier on the chest, now you can do 2 or 3 more. If you can not do more reps, bend your elbows a little 'more. In this way you can easily do forced reps. The reason why I do that is the plan for security, see the video...

Chest Workout: Dumbbell Flys

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Replacement Chrome Dumbbell Weights

!9# Replacement Chrome Dumbbell Weights

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How much weight you can curl? This is a common phrase in gyms across the country part. What is a lock? A curl is performed with dumbbells and can be done in a variety of positions. The most common site is resting his elbows on his thighs, legs open. With the handle in his hand, cutting the hand, arm fully extended and then come back when bending the elbow. You can also curls sitting on a incline bench, a dumbbell in each hand, arms hanging at your sides.By bending the elbow, curl the weights.

Whichever method you choose, curling dumbbells builds shapely biceps. But not just for biceps. Dumbbells are one of the most versatile to lift weights. You can work shoulder to the chest back and legs with the biceps. The favorite is the chrome handlebar stem. There are two types. One is a solid chromed handlebars, weight, and that is usually in a number of large weights. The other is a metal rod with a collar,little chrome plate weight gain and locks on each end. These plates are interchangeable, as you increase your exercise or work on different muscle groups.

Chrome Dumbbell weights change in many different formats. Depending on what you want to have an influence on the choice of dishes. Chrome is a great choice for its longevity and its brilliant appearance that looks great in any home gym. Turning the small castle at the end, you can swap disks to increase orDecrease the weight on the fly. For many, a simple set of dumbbells all, great job for a workout. Those who can not afford to buy a gym or do not have room in their house for a set and put them in a closet or corner of the house, to use their will.

While aerobic exercises such as the big fat burner is advertised, the force is actually more convenient. By building muscle, you are speeding up the metabolism so that you can work for you even when you are alone. Adds muscleBody shape, rather than cardio alone. Two people were on the couch, where you have more muscle than fat than others, which is more fat than muscle. Both weight 150 pounds and is 5 '8 ". Look at first glance, not much different, but inside, the person with more muscles burn fat more fat sitting there. If they get up, that most people are probably better a form of the body. skip a year ago, with them the same amount of food without exerciseor anything else, is that muscle weighs more with less and have less fat to burn fat only from muscles, as he sits.

Strength training is very important for the body healthy and balanced. Dumbbells are one of the easiest ways to train. Combine the two and you're gone and on the road to health.

Replacement Chrome Dumbbell Weights

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Dumbbell workouts at home

!9# Dumbbell workouts at home

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Training Opportunities dumbbells are excellent for building muscle, increasing, and obtain a general leaner, meaner body.

One big advantage is that these workouts at home. No gym memberships, no crowding and no loss of driving time for their return. Everything can be done with minimal equipment and little space in your own four walls.

Here's what you need for an effective workout with dumbbells at home:

Dumbbells 1 - Various options.

There aresome different options for obtaining free weights. The cheapest way is to simply get a couple of "handlebar grips," and then buy separate discs. In this way you only need a simple pair of dumbbells and weights change after exercise you can do, and the weight that you are capable of (each year will be different and probably more weight you will be able to carry out some of the others).

The other option is a rack handlebars, where there is a pairHandlebars and all you have to do is press a button to set the desired weight on the handles. These are incredibly comfortable, and not worry about the weight of the load on the floor. Everything works out of the rack. The disadvantage is that this is the most expensive option.

2 Bench.

Although not required, a bank is certainly useful for training, and you will be able to perform a wide variety of exercises. All it takes is a simple bench, not whatwith all the attachments into more.

3 Instruction Manual.

Now days you can find manuals dumbbells directly from the Internet. This is a simple, all you need to know what quickly and you can then start immediately. An instruction manual is very important for weight training at home. Receive any instructions on how to perform each exercise is safe and effective.

Dumbbell workouts at home

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