How to Build Muscle: use this Gym Training Plan > 자유게시판

When you purchase through links on our Visit site, Prime Boosts Official we may earn an affiliate commission. Here’s how it works. If you want to build your best ever body, your first step is to find the perfect plan to help you realise your goal. Because with the best will in the world, embarking on a mission to build a bigger, stronger or leaner physique is doomed to fail without a smart and detailed blueprint that will get you to where you want to be in the fastest possible time. The New Body Plan Plus programme is just that: an eight-week training programme tailored to your body-composition goal - whether that’s losing body fat or building lean muscle mass - with extra training time dedicated to those muscle groups you most want to improve. It also includes a supporting eight-week meal planner, with recipes, so you can eat the right foods at the right time for faster progress.

A two-week sample of the Muscle plan, which was used by Joe Warner to build a cover model body, is below. Pair it with this high-protein, muscle-building diet plan to help you add lean size fast. I’ve tried to add muscle in the past but failed. How did you get the results you wanted? The most important part of any body transformation challenge is to have a plan. Without one, all the motivation and determination in the world won’t be enough to deliver the results you want. Once you have a challenging but achievable plan you can fully commit yourself to your muscle-building mission to start making gains and build more and more confidence in your plan and your abilities. Where do most people go wrong when trying to build muscle? There are two main reasons that people struggle to add muscle. The first is that they don’t train hard enough or smart enough.

To coax your muscles into growing you need to push them to get to a point where they’re pumped with blood and burning with fatigue. It sounds horrible, but it’s one of the most satisfying feelings you can get in a gym. The second is people lift too heavy. That might sound strange considering I’ve just said you need to train hard, but there has to be a compromise between lifting as heavy as you can while maintaining perfect form and doing each rep in a slow and controlled fashion to work as many muscle fibres as possible. That’s what causes the muscle pump and burn. What about eating for muscle? When your main training aim is to build muscle, your diet is just as important as when you want to lose fat. You need to consume enough protein to repair your damaged muscle fibres so they grow back bigger and stronger, as well as fats, which are essential for keeping your muscle-building hormone levels high.

And if you are naturally lean, you will benefit from eating more carbs around your training sessions to fuel and then refuel your muscles, so more of the protein you eat can be used solely for laying down new muscle tissue. Sign up for workout ideas, training advice, reviews of the latest gear and more. Explaining the two-week muscle-building block that allows you to build all-over muscle as well as add size to individual muscle groups. In this two-week training block the workouts follow a pattern. The first session of both weeks is a "push" workout, which hits your chest, shoulders and triceps. The second is a "pull" session, which targets your back and biceps. The third session works your legs, while the fourth and final workout targets the muscle group you most want to make bigger and more defined - your abs, arms or chest. Train on Monday, Wednesday, Friday and then Saturday or Sunday to give yourself maximum recovery time.

Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do all the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6. This approach will fully test your muscles to improve your strength levels, while also creating the ideal stimulus for your body to start adding lean muscle mass. The second week of this block is similar to the first week in that it follows the same muscle-group split - push, pull, legs, then a body-part specific session - in order, for your four weekly sessions. The moves are also the same and in the same order, but with one major difference: Prime Boosts Official Website to help you add size faster you’ll do an extra two reps in every set of the first two moves of each session, and then do a full extra set for the other four moves.