Due to the 6-week structure of the routine, it is very easy to turn into a 6 month workout plan: each 6-month period includes a total of 4 training cycles and 144 individual workouts. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip. This factor is one of the most influential in your training. This plan delivers amazing results in terms of fat loss, conditioning, and muscle development - but it is not for the faint of heart. (Especially if you are a beginner)The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Cardiovascular training (or ‘cardio’ for short) has many benefits. THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools It is mandatory to procure user consent prior to running these cookies on your website. If you are a beginner, please read the workout description. You've come to the right place to find the information and details about 6 week workout plan to build muscle. you are eating enough, you are taking at least whey protein after your workouts and maybe using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you.eval(ez_write_tag([[580,400],'the_bodybuilding_blog_com-box-3','ezslot_2',121,'0','0']));At the end of this workout program I will add in some notes regarding your nutrition and supplementation. Imagine how much awesome muscle you’ll build after just 6 months. Six months is enough time to really pack on muscle and gain strength while losing fat. Is actually your intention and theme for 2012? Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. It’s a lofty goal: Gain 10 pounds of muscle in just one month. The 8-week workout plan to get ripped. This segment consist people who are physically fit and not have an problems of growing weight. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you.With all of that being said, the workout program follows the push/pull/legs pattern. Please consider supporting us by disabling your ad blocker. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. For the exercises in this workout program that I have recommended doing drop sets, you will see a. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion.Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. Six months is enough time to really pack on muscle and gain strength while losing fat. How can I guarantee that this workout  will actually help you build muscle within 6 weeks. How can I guarantee that this workout  will actually help you build muscle within 6 weeks.Well, technically I cannot.There are a lot of variables that play a role in muscle growth. Chest exercise 1: 3-4 sets of 6-8 reps This pattern is going to help maximize muscle gain and lead to faster results. A friend, trainer, or maybe just somebody ... His successes helped build Optimum Training Systems, the yardstick for innovative training programs and products in the field. Well, over-training leads to muscle loss. 8) Print healthy eating grocery list and shop smart. Rather than Bench Press (Mass) for Cable Flyes (Isolated).READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLEMass marked exercises are those that help you build crude muscle mass and strength. Use the extra 1 or 2 visits to focus on lagging muscle groups. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises.Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, Chest Workout At Home: 7 Best Bodyweight Chest Exercises, 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them, Home Shoulder Workout – Top 11 Shoulder Exercises to do at Home, Build Bigger Arms with this Workout Program. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. 6) Print 10 week workout below and do the workout. It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. We'll assume you're ok with this, but you can opt-out if you wish. You can go 4-5 times. 9) Print meal plan template or use meal planning app to keep you organized. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. By now you would have probably understood the fact that every guy you meet in your gym has his set of “secrets” to share about building lean muscle. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Protein synthesis is the reason why your body builds muscle (study, source). Lean Muscle Workouts – Training Routine to Build Lean Muscle in 3 Months. Your average weight with which you are capable of doing 8 repetitions is 45lbs. 1. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. 6 … Workout PDF. If you don’t really know your limit yet, that’s fine too. This makes it ideal for muscle building. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.Make sure that you are eating enough protein. Workout Plan To Lose Weight In Gym Compound Exercises From Home. If you are not aware what those terms mean, here is a quick explanation:Negative sets:  They require either a spotter or assisted equipment. 5. Seated Dumbbell Press 3 - 4 6 - 12 5. No matter what, whether your goal is fat loss or gain muscle it is important to add training volume for the growth of new muscles. When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. This weight is ideal for you to properly carry out 5 or 6 repetitions. Its focus is to help increase muscle gain and strength development. Your average weight with which you are capable of doing 8 repetitions is 45lbs. No more hitting the gym at the quietest times with your head down at the floor. Research into body recomposition training has evolved massively over the last few years. Intermediate. Dumbbell Bench Press 3 - 4 6 - 12 2. Day 4: Chest/Abs. 7) Consume mostly water and cut down on alcohol. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. It also boosts metabolism so even after you finish exercising your body will continue to burn fat. Summertime is just around the corner. The muscle building program is suitable for beginners and intermediates. I call this month “The Devil” because you’ll realize these workouts really are challenging and hellish. Start of with 3 days a week and progress towards the full 6 days to maximize your results. With all of that being said, the workout program follows the push/pull/legs pattern. Adding “drop sets” and “negative sets” help boost strength and muscle gain. With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains. Use the extra 1 or 2 visits to focus on lagging muscle groups. This is your workout. Traditional line of thinking is So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. 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