Super Body Guide

The more muscle we work, the better our bodies will be. There are a few things you need to keep in mind when lifting weights for maximum gainz. Something about lifting you should now, is that you need muscle overload. Progressively lift heavier and heavier weights over time. This forces your muscle to adapt.
When you lift light for high reps, your body doesn’t think it needs to change. You will get a nice pump, but the pump will fade in less than a few days. When you first start training, almost anything will put some muscle on you. If you want hard, lasting muscles, you need to train smart. Heavy compound movements, your rep range should be 4-6 reps.
(except for abs and calfs, 10-12 reps would be better for these muscles)
If your squeezing out 7 reps clean, you should go up in weight, but if you can’t do 4 clean reps, you need to lighten it up a tad. Like I said, when your body feels this heavy stimulus, it is forced to adapt. Many people train in the wrong rep range for years and never get the gains they wanted because there body was never forced to adapt to that heavy stimulus that is scientifically proven to be highly effective.
If your new to the heavy compound movements, you need to get a feel for the weight and get used to the form. If you don’t, there’s a good chance of getting injured. Another good way to avoid injury is to warm up. I recommend 4 sets. One rep max, is your max weight. Your warm up should go like this. 50% of your one rep max for 12 slow reps, 50% of your one rep max at a faster speed for ten reps, 5 reps at 70%, 1 rep at 90 percent, rest for 3 minutes, and start your sets of 4-6, or even up to 8 if you think you need more experience before you push yourself to your limits . 4-8 reps, on the low side is what you need to be doing for maximum gains.
If your in the gym for too long, it will be detrimental to your goals. It will be hard to maintain focus and intensity, if you want to do right, you need to keep these sharp. After about an hour of working out, your testosterone and growth hormone begin to fall(these two help you gain muscle), also your cortisol keeps on rising which will make your gains not as good and possibly melt muscle faster than butter in a microwave. 45-69 minutes will be a a good choice for workout duration.
Train each muscle group every 5-7 days. Without proper rest, your development will be lacking big time. Continue to not give your body the proper recovery time and you will become weaker, smaller, lose your appetite and lose motivation. It takes 2-5 days to fully recover your muscles after training them. Every 8-10 weeks of proper training, it would be wise to take 5-7 days off , to allow your central nervous system recover.
Once you’re done warming up the muscle group you’re doing for the day, you should do 9-15 heavy sets of 4-6 reps at about 80 percent of your One rep Max. 3-8 sets per exercise will be good. Make sure your are going heavy enough to hit this rep scheme. If you don’t do it with proper form, you are doing yourself a huge disservice. Going up a rep or two over this 4-6 rep scheme will be okay, but make sure about all your sets are in the 4-6 rep range for optimal gains. Your pump wont be as large as with high rep training, but you will get long term, hard muscles, that won’t disappear after less than a few days if you eat right. Pump doesn’t mean growth, progressively lifting heavier and heavier over time means growth.
Your reps should be 2 seconds down, 1 second at the bottom and 2 seconds up.
Chose from these exercises.
Bench, Squat, and deadlifting are most bang for your buck.
Slight incline dumbbell press, barbell rows, and standing barbell shoulder press, are some of my
favorites.
Barbell squat is a very important movement, but leg press can be great too, but not as good.
If deadlifting and barbell rows seam out of reach for you(but try to get them in there!), do cable rows.
Abs once per week, work your up to twice per week!
2-4 different lifts per muscle group, but if you do 2, do 5-8 sets of hard 4-7 reps per lift after you warm up.

Chest- dumbbell press(incline ,flat), barbell bench press(flat, incline), dips(go weighted once your ready)
Back: Deadlifts, Pull up(weighted if possible), one- arm dumbbell row, T-Bar row, Bent over barbell row, front lat pull down, close-grip pull down, Seated cable row(close grip, wide grip), Deadlifts are most effective, but be sure to study the form( they can be very dangerous if you do them wrong.
Shoulders- Standing barbell shoulder press, dumbbell shoulder press(be careful!), seated rear delt raise (so your don’t have an imbalance with the front part of your shoulder), side lateral raise.
Legs: SQUATS, Barbell squats, Hack Squat, Front Squat, leg press, Romanian deadlift, leg extension, leg curl, calf raise, leg press calf raise. You may want to start with the low bar squat. Research proper form BIG time. YouTube videos on form. Squats and leg press with the rep scheme I was mentioning and you’ll be good.
Biceps: hammer curls, Barbell curls, Dumbbell curl, slow concentration curls.
Triceps: Close Grip bench press, triceps push down, weighted dip, lying triceps extension.
Abs: Cable crunch, Captain’s chair leg raise, air bicycles, ab roller, decline crunch, hanging leg raise, flat bench lying leg raise.
You could split up your lifting days into – Chest and abs. back and calves. shoulders. legs. arms and abs. Have one rest day per week so all your muscle groups have an extra day to recover.

You should rest 2-3 minutes in between sets, maybe 4 minutes once in a while. Do not get into the 5+ minute range, this will kill your intensity and focus and make your work out drag out to longer than it should be. Lifting heavy requires you to use all your power and you need to give it close to 3 minutes to get your power back to lift that heavy weight for another hard set.
Carbs are an important part of lifting. When you eat carbs, they are turned into glycogen, which stores in the liver and muscles. When you lift, the glycogen drains out of your muscle and turns into glucose which will release into the blood stream to give you energy. If you don’t replace this glycogen drainage Soon after you lift, you will not experience maximum gains. 40-100 grams of healthy carbs will help you gain the muscle mass you want big time. You should eat more carbs after you lift than before to help your muscle growth. OR eat a healthy amount of carbs before and after you work out, its up to you.
Be sure to consume at least 30 grams of protein before and after you workout to prevent muscle loss. Go up to 40-69 grams of protein if you really want gainz. 33-33-33 is a good split for your protein/carb/fat macro split. 2250, to 3400 calories is usually a good amount for most people as long as they get a gram of protein per pound of weight for muscle gains. Use carbs for only before and after you lift to reduce caloric intake to keep more fat off. Eat loads of eggs and beans to prevent eating junk.
Do cardio 2-5 times per week depending on your goals.
Cardio improves blood flow to the muscle, which improves muscle recovery.
Cardio improves your body’s metabolism which helps minimize fat storage.
Cardio keeps up your conditioning which will help making the change to a less calorie eating plan easier.
High intensity is the most effective cardio.
Warm up for 2-3 minutes then start your intervals, all out 30-60 second sprints, rest 30-90 seconds(depending how new you are to this) and repeat at least 8 times, More if you want to be Amazing. 20-30 minutes of interval training is very good. Then do a 2 to 3 minute cool down. I like sprints on grass, but you can apply this to any form of cardio.
Split up your cardio and lifting sessions by at least 3 hours, the longer the better. If separating them cannot be done, never do cardio before lifting, always after, if you must. If all this sounds new to you, you should be excited, because it doesn’t get more effective than this. Unless you do drugs.

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