Evaluate your diet and make changes to fit your
desired results. Protein should be at least one
gram per pound of lean body tissue. This is the
most important macro nutrient that your body needs
to produce the results that you are seeking.
A good starting point with your food ratio for
putting on muscle mass and not gaining fat is 40
percent protein, 30 percent carbs and 30 percent
Two hours in the gym is a bit much unless you are
doing your aerobic work too. Depending on what you
are doing, you may not be giving your muscles enough
time to rest between workouts. This will cause you
to over train and put a halt on your muscle gains.
You should try to break up your workouts and
concentrate on the large muscle groups such as:
legs, back and chest.
On a three-day a week program, I would work legs and
shoulders one day, back and biceps another, chest
and triceps for the last workout. Also switch the
days you do bi's and tri's so that youíre not always
working them with your chest and back (Back bi's one
week then the next week do tri's with your back).
The days and order you would choose to do them are
completely up to you.
Do mass building exercise such as: squats, straight
leg dead lifts, bench press, incline press, seated
rows and pull-ups. Do a good warm-up set. After you
warm-up then pyramid up for four to five sets. On
your last two sets you should go heavy for at least
five reps. Donít worry about how much weight you can
lift. Make sure that the weight you are lifting is
heavy but comfortable and manageable for you to
lift. Five heavy reps with good strict form is what
is important. You cannot sacrifice proper form for
Remember quality not quantity along with common
sense is what builds good muscle and prevents
injury. Change your workouts every four to six
weeks so that your muscles donít get used to the
same old workout. Shocking the muscle like this
will also help it to grow. Stay focused on your
goal, eat well, train hard and good luck achieving
your Dream Bodies.
UNLEASH YOUR HERO