Image Map

 

Woman Lifting Weight

Continued From Part 1

5: Water

Drink about 1.5 gallons of water a day for men, 1 gallon for women. This is way more important than you realize for many many reasons. One reason is to protect your kidney from all the protein.  I can’t tell you how many people screw up their progress by not drinking the prescribed amount of water.  

6: Training

First let me explain Sets and Reps.  A set is a number of times you perform an exercise without stopping. Then you get a short rest (30-90 seconds), and another set begins. Sets are comprised of repetitions, or reps, the actual execution of an exercise.  

Each rep has 4 phases, these phases comprise Tempo. The shortening of the muscle or concentric contraction should be done as fast as possible while still under control. There should be a squeeze at the top or Isometric part of the rep.   Then slowly lower the weight under control. This is called the eccentric phase and should take 3 seconds or so.

The weight you use should be heavy enough that you can’t get the last rep.  So for week 2 you should never be able to get 15 reps. If you can its too light, and that set counts as a warm up, not a work set.  If you get 12 or less reps its to heavy, save that weight for week 3.  Of course this is only assuming your using impeccable form. Find someone who really knows what they are doing to teach you.  No matter where you live there should be a IFBB pro or NPC national level bodybuilder who pays his bills by teaching his art. Hire him for form and technique instruction. Never trust a generic personal trainer who looks like everyone else. They probably don’t know what their doing regardless of their expensive certification. The proof of a persons knowledge in fitness is in their physique and the physiques of their athletes, not an expensive piece of paper.  Never ask an out of shape doctor, that’s as bad as getting your nutrition advice from an obese nutritionist, sex tips from a unic, or haircare advice from a bald guy.  

 

Week one I want you doing 2 sets of 20 reps

Week two: 3 sets of 15 reps

Week three: 3 sets of 12 reps

Week four: 3 sets of 10 reps

Week five: 3 sets of 20 reps with more weight than week 1, probably the same weight as week 2

 

7: The Routine

I don’t like to do this because someone may get hurt, that’s why I’m officially telling you to hire someone who looks like a beast to teach you, however for people not made of money give this a shot:

 Day 1: Lower body

Set your Pandora, Spotify, or Google Play station to Whitechapel, Amon Amarth, or Kataklysm: you need the aggression

5 minutes bike to break a sweat

Lying Leg Curl

*Leg Extensions

Squat

Leg Press

Walking lunges

Dumbbell Deadlift or Hex Bar Deadlift

 

*Women swap out the Leg Extensions for Glute Abduction

 

Day 2: Upper Body

Set your Station to easy listening like Pantera, Metallica, or Children of Bodom

15 minutes HIIT cardio on Cybex Arc or Stair-Master rolling Stepmill

Pull Ups or assisted Pull Ups

Seated Cable Row

Push Ups or Incline Bench Press

Dips or assisted Dips

Lateral Raises

Arnold Presses

Alternating Dumbbell Curls

Hammer Curls

Close Grip Pushups

Over Head Tricep Extensions

 

Perform both workouts 2 to 3 times a week. So you either train 2 days on, 1 day off, or 6 days on 1 day off.  

If you need explanations of the exercises, or feel your to advanced for this routine, I have more savage routines for each body part with explanations. Start with Back Like a Barn Door, and at the end there are hyperlinks to the other body parts, make sure to read all of them and the splits article.

Catch up on part 1

Continued in part 3

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