Let me get started by telling you about some things you may not know:
- Rep Range: 1-5 =Excellent Strength Gains/Some Size Gains
- Rep Range: 6-10=Excellent Size Gains/Strength Gains
- Rep Range: 12-20=Excellent For Getting Toned and Cut/Minimal Size/Strength Gains
Remember that the MAX number of reps you should be able to do should be the bigger number in the rep range meaning that by that repetition you should be struggling to get the weight up. So experiment and find the correct weight for you.
Now that you know this information determine which of the above is your goal and during each of your workouts try to make each set consist of the above number of repetitions. The 1-5 rep's work out fast twitch muscle fibers that are used in explosive activities, but they do not give the mass that bodybuilders have. This rep range is used by power-lifters who just want to become stronger and become bigger (not necessarily in muscle). Bodybuilders use the 2nd rep range in order to make their muscles bigger. They do not recruit as much strength as Power=Lifters but their bodies tend to look better and their muscle is more apparent. The 3rd rep range is used primarily by older people, women trying to tone, or anyone not really looking for a difficult workout.
As a person who is looking to become bigger, and stronger you need to know the difference between which exercises are going to help you, and which are just wasting your time. I am almost positive that you have heard of the Bench Press. The Bench Press requires you to lay on a flat bench and lift a 45lbs bar from your chest upwards for the desired number of repetitions. As you become stronger you can add weight on each side of the bar (make sure that the weight on either side of the bar is even!) The Bench Press develops your chest muscles, your triceps, and recruits some shoulder muscles. DO NOT go to the gym and look for the bench press machine or the smith bench. Find the Rack with the free bar on it and figure out which weight is good for you and begin your workout (it is important to have a spotter just in case you are unable to lift the weight during one of your reps you need someone to pull it up for you, so that it does not collapse on your chest).
The next major exercise is the Squat. Not the smith squat or the machine squat, the squat where the bar is free for you to put on your upper back. The Squat is known as the KING of all exercises and that is because it recruits the very large muscles of the legs including the quadriceps, the hamstrings, and your glutes. Form is crucial when performing this exercise in order to reduce the risk of injury and to get the most out of your workout. Have a spotter for this as well if you can to avoid a serious injury or dilemma where you cannot lift the bar on a certain repetition.
The 3rd and final major exercise that is an essential is the Dead Lift. The Dead Lift focus's primarily on the lower back but there is another form known as the Straight Leg Dead Lift where it recruits some of your hamstrings as well. Form is key here as well in order to avoid injury to your back and to build your muscles effectively and proportionally.
These three exercises are very important to all people in order to achieve your goals. If you are not doing all 3 of these exercises during your weekly workout cycle then you need to incorporate them ASAP! These are all compound workouts that recruit several different muscle groups to lift the weight which allows for the most muscle growth.
Although getting the correct exercises in each of your workouts is important if your diet isn't good you wont see any improvements. For people looking to put on mass take your weight and multiply it by 20-25 and that is the number of calories you should be consuming DAILY!. I know that it is a big number but your body needs fuel and it needs more calories to take the beating of an intense workout. Another rule of thumb is your protein intake per day should be equal to your weight 1 lbs=1g of protein. Fat should be about 20% of your calorie intake and it should be good fats such as those from olive oil, peanuts and other sources (not from sweets and chocolate).
Here is my workout routine check it out
Day 1
- Barbell Bench Press
- 3 x 8-10 Incline Barbell Bench Press*
- 3 x 8-10 Flat Bench Dumbbell Flyes
- 3 x 8-10 Close-Grip Bench Presses
- 3 x 8-10 Lying Cambered Bar Extensions
- 3 x 8-10 Straight Bar Cable Pushdowns 3 x 8-10
* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.
Day 2*
- Pulldowns or Wide-Grip Pull-Ups 3 x 8-10 Low Cable Rows
- 3 x 8-10 Dumbbell Rows or Bent-Over Barbell Rows
- 3 x 8-10
- Standing Barbell Curls 3 x 8-10
- Alternating Dumbbell Curls** 3 x 8-10
* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.
Day 3
- Leg Extensions 3 x 8-10
- 3 x 8-10 Squats
- 4 x 8-10 Straight-Legged Dead Lifts (May also be put on back day if you wish) 3 x 8-10
Day 4
- Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
- Seated Dumbbell Lateral Raises 3 x 8-10
- Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
- Barbell Shrugs 3 x 8-10
- Seated Calf Raises 3 x 8-12
- Standing Calf Raises 3 x 8-12
- Abdominal crunches on a bench 3 x 12-15
- Hanging Leg Raises (knees bent) 3 x 12-15
Good Luck and have fun building that perfect body.
