WORKOUT OUT ROUTINE FOR BULKING

                                   

     Bulking is one of the most important phase in body building.for clean bulking there are many things you need to know as you all know diet and work out is the key.in this post this is a one week  work out routine for clean and lean muscle mass.I'll say strength training routine is the best for lean bulking especially  for bodybuilding beginners

There are three days for work out and 4 days rest.Always take one day break between your workouts for maximum mass gain.in these days avoid or limit cardio  to 1-2 time a week with moderate intensity for 20 minutes.

WORKOUT TIME.........

DAY-1

SQUAT--------------------------------------------------5*5

BENCH PRESS-----------------------------------------5*5

ONE ARM TRICEPS EXTENSION-------------------5*5

DAY -2 = REST

DAY -3

OVER HEADPRESS----------------5*5

DEAD LIFT--------------------------2*5

CHINNING -------------------------3*10

BICEPS CURLS---------------------3*6

DAY -4 = REST

DAY -5

SQUAT-----------------------------5*5

BARBELL ROWS------------------5*5

PULL UPS---------------------------3*10

DAY-6 = REST

DAY-7 = REST

HOW MUCH SHOULD I LIFT?????
        TRY TO LIFT 80%-90% OF 1RM. 1RM is the maximum weight that you can lift properly for one time. I'm against the forced rep technique .Try to lift the weight 5 times in the proper way..if you can't then stop and take rest for recovery.

HOW MUCH SHOULD I REST BETWEEN SETS..

                      take 2-3 minutes break between sets..more resting time means more muscles are recovered and more weight can be lifted in the next set.  

TIPS

1) While you are in a bulking routine always take enough rest because "YOU GROW WHILE YOU REST". sleep atleast  8 hours a day.

2)DO NOT OVER TRAIN .Try to complete your work out with in 1 HOUR ."WHAT MATTERS IS INTENSITY NOT THE TIME YOU SPEND IN GYM"

3)DRINK PLENTY OF WATER TO INCREASE RECOVERY TRY TO DRINK 1 GALLON OF WATER EVERY DAY

   Remember one thing that muscle building does not  takes place in you gym but in your kitchen ..so eat well,for hard gainers if you don't see any mass increase, increase your calorie intake until you see mass gain.........

noobs bodybuilding tips

BEGINNERS BODY BUILDING TIPS  

Hello guys...are you a fitness freak...well I am and I'm gonna tell you how to become a beast ....well we can start from the old concept to get big "TO GET BIG EAT BIG ,LIFT BIG".. first of all before you begin body building you need to know something about your body...THIS IS VERY IMPORTANT".if you are a skinny guy with small bone structure and 5'3 height don't expect to get the biceps of Arnold and don't dream about that..sorry this is a fact...YOU NEED TO COMPETE WITH YOUR SELF and be the better you......

                       If you are a guy who is looking to add pure muscle mass,i.e BULKING I will say strength training is the best way . I have seen many guys in my gym who use pounds of protein powders and have zero or very small result. But once they started strength training their muscle gain was massive even those bad genetics guys have good improvement...plus extra strength  which is a good side effect....and you know some thing.. you wouldn't believe this until you try this...because what ever i tell you  still believe that steroid guy in your gym."BUT I CAN TELL YOU ONE THING IF YOU TRY THIS FOR ONE MONTH YOU WILL  STICK TO THIS FOR EVER..." BELIEVE ME THIS WILL WORK..



   There is a BIG MISCONCEPT that strength training cannot give muscle mass " DO YOU THINK THAT SOMEONE WHO SQUATS 500lbs HAVE CHICKEN LEGS??" with a 3500+ calories and 3 days workout per week you can add at least 30lbs in the first year even if  you are having bad genetics or hard gainer genetics like me .

I need you to know that Arnold who's a well known film star and body builder actually started his career as a power lifter.He gained most of his muscle mass from that .all these clearly states how strength gains effect mass gain.strength training routineis the best way for beginners to add muscle mass. Some say that they just need muscle not strength..BUT MASS..just think about this the chest of some one who bench press 200 pounds will be muscular than some one who struggles to bench 125lbs.SO STICKING WITH STRENGTH TRAINING IS A GOOD WAY FOR BEGINNERS TO ADD MUSCLE MASS.
what all beginners need is patience you cannot add 20lbs of muscle in 30 days..."SLOW AND STEADY WINS THE RACE " LIKE THAT YOU SHOULD BELIEVE IN SLOW AND STEADY IMPROVEMENT..




WHY YOU FAIL ????
   

I have seen many noobs spending hours in the gym doing biceps curl and cable pulley for getting BIG even after one year 90% will have zero or 1-2lbs gain...for mass gain you need to concentrate on compound lifts.squats,dead lifts ,bench press and over head press are the best.

   

 One of the BIG MISTAKES thing that all beginners do is that their diet is not surplus.and complaint that they are hard gainers.......you need to take extra calories minimum 0f 500 kcals extra per day. muscle is not build in gym but in your kitchen."TO GET BIG EAT BIG".  

                        

STOP OVER TRAINING

Over training is another problem many beginners in body building profession over train."the more you work the more result you get" thing is a big mistake in body building you need rest for recovery.over training can decrease your fitness,strength ,motivation and can even cause injuries you don't need to spend 3 hrs a day and 7 days a week in the gym. don't just work hard , work  smart .

WHAT YOU SHOULD DO.

1) START STRENGTH TRAINING

2) BUY A NOTE BOOK AND NOTE DOWN YOUR PROGRESS

3) BE PATIENT  BUILDING MUSCLES TAKE TIME

4) DRINK PLENTY OF WATER

5) TAKE MINIMUM 500kcal extra

6) TAKE ENOUGH REST FOR RECOVERY 

7) TAKE ENOUGH PROTEIN (1gm / lbs muscle)

 

 WARNING :ALWAYS CONSULT A DOCTOR BEFORE YOU START STRENGTH TRAINING IF YOU ARE A NEWBIE
                            STAY TUNED...........