Get Big! With building muscle 101's 12 week training program



Are you tired of training day in and day out without gaining an ounce of muscle? Are you tired of seeing other people around you grow while you stay the same size? If you're a hard gainer and simply cannot add any size to your frame than you've come to the right place.

The Getting Big program is based on the principles of sound nutrition. To me, nutrition is that portion of your weight lifting program that will separate you from the rest of the crowd. It is said that nutrition is responsible for somewhere between 60-90% of you weight lifting success. Nutrition is a very important part of your weight lifting program.

In order to get big, you need adequate nutrition, training and rest to grow big muscles. Try thinking of these training elements as the sides of a muscle building triangle. If one of these elements is missing or lacking, gains will come slowly, if at all.

Nutrition is the factor that requires the greatest amount of thought. I'm not going to lie to you, it can be confusing. Why? When it comes to your diet, you have as many options as there are foods in the world, and for better or for worse, everything you put in your mouth can affect your performance and appearance. However, building muscle 101's Getting Big! program will help guide you and clear away some of that confusion.

Improper nutrition is frequently the chief factor holding hard gainers back. To put it another way, hard gainers simply don't eat enough food and the right foods to feed and fuel their muscles for gut busting workouts. Will Brink of Muscle Building Nutrition offers this advice:

"Gaining quality weight is a process of obtaining proper knowledge about the foods needed, following the right ratios of those foods, deciding on the calories required and being methodical with your plan.

Consistency, as much as anything, is why some people get the results they want while others fail. Of course, being consistent with a poor plan and a lack of knowledge regarding calories needed, macro nutrient ratios, etc. is a sure route to failure." (Will Brink, Muscle Building Nutrition)

Will certainly knows his stuff when it comes to muscle building nutrition. I stronly suggest you take a look at Will's book "Muscle Building Nutrition". An outstanding E-Book designed to help you put together a fantastic muscle building nutrition program.

Alright, let's get down to the nuts and bolts of building muscle 101's Getting Big! program.

The first part of the program will outline the nutrition and the second part will outline the weight lifting routine. I firmly believe that if you follow this program to a tee, your body will have no choice but to grow.

Muscle Building Nutrition

Building blocks- Protein

Protein is the building block of muscles. Protein is made up of amino acids which are the elements that build muscle. Your muscle building protein sources should come primarily from animal sources such as milk, chicken, eggs, beef, and fish. These sources contain all of the essential amino acids. I recommend that you consume at least one gram of protein per pound of bodyweight each day in order to be certain you're nourishing your body for recovery and growth. Here is a list of excellent protein souces:

-Chicken breast
-Venison
-Round steak
-Scallops
-Sirloin steak
-Lean ham
-Pork tenderloin
-Low fat milk
-Lean turkey
-Low fat cottage cheese
-Turkey breasts
-Low fat cheddar cheese
-Whey
-Egg whites

Additionally, supplement your diet with a protein powder. Ingesting a protein drink immediately after your workouts and before bedtime will greatly enhance your muscle gains.

Getting Big! tips

1- Consume at least one gram of protein per pound of bodyweight each day. For example, if you weight 150 pounds, you should be eating at least 150 grams of protein each and every day.

2- Consume at least 3 to 4 grams of carbohydrates per pound of bodyweight each day. Make sure that most of these carbohydrates come from comples sources such as pasta, rice, oatmeal, potatoes and yams and fibrous veggies such as broccoli and asparagus. The only time you should be feeding your body fast acting carbs is immediately after your workouts.

3-Ingest health fats from sources such as nuts and seeds, olives, flax seed and canola oils. Reduce your intake of saturated and trans fatty acids.

4- Read Will Brink's ebook entitled Muscle Building Nutrition. Beleive me, this is one book you will want to read. click here for a free sample.

5- No need to starve yourself on this program. If you want to add muscle, you need to consume calorie dense foods such as comples carbs and weight gain drinks. I suggest you try Prolab's N2 Large. A fantastic weight gain powder that will put a serious kick in your gains.

6- Your diet ratio should be 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat. See Will Brink's Muscle Building Nutrition for a complete break down of optimal nutrient ratios. Mr. Brink will show you step by step how to figure out how much protein, fats, and carbohydrates are needed and in what ratios for your individual requirements for gaining lean mass.

7- Spread your eating over a minumum of five meals per day, taking in at least 30 grams of protein per meal. By spreading out your meals in this fashion will ensure that the nutrients for the muscle building process are constantly being supplied.

8- Drink alot of water! Try drinking at least one gallon of water per day. Water is essential for building muscle.

Essential Getting Big! supplements

Protein powder

Consume a protein powder shake containing 30 grams or more or protein. Try drinking at least one per day to supplement your whole food diet. Try the following drink immediately after your workouts:

Power Drink II

1 ½ cup strawberries
1 cup low fat strawberry yogurt
1 scoop(2oz) vanilla protein powder- 22 grams protein
1 tbsp honey
1 ½ cup low fat or 1% milk
1 cup orange juice
5 grams creatine monohydrate

Creatine

By ingesting creatine, you will recover faster from your workouts, reduce muscle soreness, and increase muscle volume. Try taking 5 to 10 grams per day.

Glutamine

A great supplement that enhances immunity as well as muscle recovery and growth. Take 10 to 35 grams of glutamine daily.

Multivitamin/multimineral

A good multi pack is the best defense against vitamin and mineral deficiencies, which can hinder your progress. Make sure the multi pack contains anti oxidants.

ZMA

What is ZMA Fuel? It is a scientifically designed anabolic mineral support formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product. studies have shown that ZMA has been proven to increase muscle strength in trained athletes.

If you have don't have access to a health food store, try going to Muscle Surf Their pretty cheap and the delivery time is fast.

Cheating

Don't get too crazy when it comes to dieting. I suggest you indulge in a cheat meal every week or so that includes one of your favourite meals. This can be pizza, cheeseburgers, or whatever you fancy. Just remember not to go over board.

Getting Big! Fast!

What most hardgainers want is to pack on the pounds, even if some of those pounds are a little "soft". Don't get to worried about not seeing your serrated serratus at this point. What you want to do here is develop mass and strength. You can't do that on a diet that's fit for birds. Don't worry about the "after" details until you've acheived the "before" mass. In other words, get big first and then worry about dieting later.

The following points will help pack on the pounds fast:

-Restrict the amount of cardio work you do. Focus of resting to recuperate from your weight lifting routine.

-Consume more calories. Eat slightly beyond the point of satiety. Remember to eat a big, healthy breakfast.

-When boosting your caloric intake, gradually increase the amount of calories over a period of 7 to 10 days. This way, you are using the extra calories as fuel as opposed to storing it as fat. If you find yourself stuck, gradually increase the amount of calories per day.

-Eat at least 6 times per day, counting significant snacks such as protein shakes as meals.

-Use weight gain powders to boost your daily calories. Remember not to go overboard on the drinks. Try one a day immediately after your workouts. If you find your not gaining, try adding one more.

-Don't go crazy on the cheating principle. Try and minimize the amount of high fat and high sugar foods you consume.

The Getting Big! diet

When most people think of dieting, they think of getting smaller. Yet, it's equally important that you diet to grow big. To expand your muscles, you need to always be aware of the foods you're fueling and feeding them with. Along with training and rest, proper nutrition is one of the three essential principles of optimal muscle growth. Always remember this, in order to get big, you have to eat big.

I recommend that for the first two weeks, you keep your base caloric intake constant and adjust to the new levels of nutrient intake. What you want to do here is adjust your body metabolism and prime your body. After two weeks, think about putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for the next two to three weeks. After 5 weeks, gain an average of ½ pound of body weight per 100 pounds of body weight each week. You will need to monitor your progress and make any adjustments.

You will also need to weigh yourself first thing in the morning and record your weight. If you are not gaining your desired weight, slowly add in another 300 to 500 additional calories per day. Continue adding calories until you gain at your desired rate. Word of caution. If you start gaining to rapidly, decrease your caloric intake in the same fashion. At some point, you will eventually gain at your desired rate. Always remember to monitor your weight gain. As you gain body weight, you will need to eat more to support the additional pounds you are carrying.

The following meal plans examples of the frequency and types of food you should be eating. Remember, be creative when you are putting your meal plan together. You can choose other foods, depending on your taste and budget, and other meal times, depending on your meal schedule.

Meal Plan 1

1/2 hour before breakfast- 10 grams of glutamine

Breakfast

4 oz of turkey bacon
4 eggs
1 glass of 2 percent milk
120 grams of oatmeal
2 table spoons of raisins
1 Multivitamin pack

Mid morning snack

1 peice of fruit
1 low fat granola bar
1 glass of 2 percent milk

or

weight gain drink

Lunch

6 oz canned tuna or chicken
1 potato
8 oz of mixed veggies

Midafternoon snack

1 cup yugurt
1 low fat granola bar
1 apple

Postworkout drink

Protein powder or weight gain drink with 5 grams of creatine

Dinner

8 oz lean chicken or lean steak
8 oz of mixed veggies
1 baked potato
1 glass of 2 percent milk

Evening snack

Protein drink with 10 grams of glutamine

Meal Plan 2

1/2 hour before breakfast- 10 grams of glutamine

Breakfast

½ cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter
1 Multivitamin pack

Mid morning meal

½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice

or

Weight gain drink

Lunch

½ can salmon
2 tbsp light mayonnaise
1 tsp horseradish
2 green onions-chopped
1 tbsp toasted pecan-chopped
Dash of parsley
2 slices whole wheat toast
1 cup 2% milk

In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonaise, horseradish, onion, pecans and parsely. Serve on whole wheat bread. Serve with milk.

Mid afternoon meal

3/4 cup 1% cottage cheese
½ can (4 oz) sliced peaches
1 English muffin
1 tbsp peanut butter

Post workout meal

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 2% milk
½ tbsp honey
5 grams of creatine

or

Weight gain drink
5 grams of creatine

Dinner

2 oz lean beef
1 oz spaghetti
1 slice whole wheat bread
1/4 cup pasta sauce
1/4 onion- sliced
½ cup mushrooms
1 tsp light margarine

Evening Snack

Protein drink with 10 grams of glutamine

Meal Plan 3

1/2 hour before breakfast- 10 grams of glutamine

Breakfast

1 whole wheat bagel
1 tbsp peanut butter
½ cup cottage cheese
½ cup strawberries
1 multivitamin and mineral tablet

Mid morning meal

1 scoop protein powder (2oz)- 22 grams protein
1 cup orange juice
1 medium banana
1 ½ cup 1% milk

Lunch

Lean Roast Beef Sandwich

6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
½ oz low fat cheddar cheese
2 tbsp mustard
1 cup of 1% milk

Mid afternoon meal

1 granola bar -Quaker
½ cup blueberries
1 tbsp brown sugar
1 cup low fat natural yogurt
½ glass of low fat milk

Post workout meal

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 2% milk
½ tbsp honey
5 grams of creatine

or

Weight gain drink
5 grams of creatine

Dinner

Chicken Teriyaki

3 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
½ can (4 ounces) sliced water chestnuts
½ cup rice
1 cup pure water

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes.

Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Evening snack

Protein drink with 10 grams of glutamine

Here's how the diet will look like:

Week 1 and 2: Keep calorie intake constant. Don't increase calories.

Weeks 3 to 5: Increse calorie intake by 300 to 500 calories per day.

Weeks 6 to 12: If you are not gaining the desired body weight, try adding another 300 to 500 calories per day.

Remeber to monitor your progress on a weekly basis. If you find you are gaining too fast (too much bodyfat) cut back 300 to 500 calories per day. If you find your not gaining at your desired pace, increase caloric intake by 300 to 500 calories per day.

Getting Big! Weight lifting routine

A strong muscle will always be a big muscle. I don't know about you, but I've never seen a big, weak muscle. The stronger a muscle gets the bigger it gets, all things being equal. That is what we strive for, a bigger and stronger muscle. In order to get big, you're going to have to get strong and that means lifting big.

In order to get strong, you need to concentrate on basic compound movements that incorporate a variety of muscles. This is the only way. Forget about doing 10 sets of cable cross overs. You'll never get big doing isolation exercises unless you're a genetic freak.

Remember, this workout is designed to get you strong. In oder to get big and strong, you have to lift heavy and SMART. That's right, you not only have to lift heavy, you have to lift smart. By lifting smart, you will essentially speed up the amount of time you need in order to get strong.

Building muscle 101's Get Big! program is broken down into 2 main weight lifting programs. The first program is a whole body workout designed to use all of your supporting muscles. This workout should be followed for 8 weeks. The second weight lifting program is a full body split. This workout is designed to work the push/pull muscles. You should follow this routine for 6 to 8 weeks.

Here is the weight lifting routines you'll be following for the next 15 weeks or so.

The repetition range for this free workout routine is 5 to 7 repetitions per set. Occasionally, you may go for a lower range but I suggest you stay within the 5 to 7 rep range.

Since you are using a lower repetition range you can use heavier weights. Using heavy weights will force the body to respond rapidly with strength and size gains. The best exercises for this free workout routine are basic compound movement such as bench presses, front presses and squats.

Compound movements involve several muscle groups as opposed to the isolation workouts. Compound movements are often called multi jointed exercises because they tend to use supporting muscles as well as the targeted muscle. The result? A stronger system of muscles.

You're probably wondering why this program is split into upper and lower body workouts and not into individual body parts. In order to get big, you need to get strong and in order to do this you need to stress your body enough for it to grow. You need to work your body hard and use all supporting muscles.

For the first two weeks, this workout may feel awkward but trust me, after four weeks, you will start to get strong!

Just remember to try and inrease the weight by 5 to 10% every other workout. A word of caution--Don't increase the weight if you're not ready for it. Listen to your body and when the diet starts to kick in, you'll know when it's time to increase the weight because you'll feel fantastic.

It's important to get the proper amount of rest while on the Get Big! program. Try and get at least 8 hours of sleep per night and don't be shy to take a quick nap after work (don't sleep to long since you'll feel sluggish!).

A word of caution for those of you who choose to use this free workout routine. Always remember to warm up properly for 5 to 10 minutes on the exercise bike or ellitptical trainer followed by 5 to 10 minutes of stretches.

Building muscle 101's Get Big! weight lifting routine is designed as a 1 one, 1 off routine. That is, you will follow the Get Big! routine I on Monday, rest on day two. The Get Big! routine II will be performed on day three followed by 2 days of rest and repeat the cycle. It's very important to note that if you feel you need an extra day rest in between workouts, take it. Here's how it will look.

Get Big! Program I

Get Big! workout I:

Day 1
Get Big! routine I

Day 2
Rest

Day 3
Get Big! routine II

Day 4
Rest

Day 5
Rest

Repeat

Get Big! workout I

Heavy bench presses
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 X 5 reps

Heavy incline presses
Warm up 1 X 15 reps
1 x 7 reps
1 x 5 reps

Heavy front shoulder presses
Warm up 1 X 15 reps
1 x 7 reps
1 x 5 reps

Deadlifts
Warm up 1 X 15 reps
1 x 7 reps
1 x 7 reps

Heavy barbell curls
Warm up 1 x 15 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps

Stiff legged deadlifts
Warm up 1 x 15 reps
2 x 10 reps

*Remember not to use heavy weight on this exercise.

Standing calf raises
Warm up 1 x 20 reps
3 x 10 reps

The leg movements in this free workout routine have a higher rep range since legs can handle heavier weights with a higher rep range. The exception being stiff legged deadlifts. Stiff legged deadlifts should never be used with heavy weights.

Try and use each exercise for up to seven repetitions, then when you have become used to using the weight for seven reps, add more weight. Try to bring your repetition count up to the target range of between five to seven.

You will need to rest a little more in between sets to generate maximum power. Try resting a couple of minutes in between sets.

Remember to record all aspects of your training in a weight lifting log. You will make better gains by recording all weight and reps.

Get Big! workout II

Heavy close grip bench presses
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps

Dips
1 x 12 reps- body weight
2 x 7 reps- weighted

Chip ups
1 x 12 reps- body weight
2 x 7 reps- weighted

Heavy bent over barbell rows
Warm up 1 x 20 reps
2 x 7 reps

Heavy squats
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps

Leg Press
Warm up 1 x 15 1 x 10 reps
1 x 8 reps
1 x 8 reps

The Get Big! workout routine is aimed getting you strong. Remember to increase the amount of weight you are using. Also remember to keep your form strict. Your motto while on this free workout routine should be "strict and heavy".

It is easy to start getting sloppy once you start using heavy weights. Once you start showing off and begin to get sloppy, you open yourself up to injuries. Injuries can sideline you anywhere from a couple of months to permanent. Trust me, you don't want this.

Here's what your weight lifting program will look like:

Week 1 and 2: Keep weight constant and get used to the program.

Weeks 3 to 5: Try adding 10% more weight to your exercises except stiff legged deadlifts.

Weeks 6 to 7: Keep weight constant.

Week 8: Increase the weight by 10 to 15%

Remember, if you feel you're not ready to add weight, don't feel that you have to. Add weight when you feel comfortable to do so.

Using strict form while using this free workout routine will keep you from making a mistake which could cause an injury. Train heavy but train smart. I suggest you take a look at Pete Sisco's ebook entitled Train Smart!. Pete Sisco is a big believer in high intensity training. Pete is the only man to quantify high intensity training and the results are ground breaking. I've read the book and have personally tried the techniques and routines. I am impressed and I am now a believer in his system. The training system is revelutionary yet the routines and principles are based on simple body mechanics.

I suggest you follow the Get Big! routine for 8 - 12 weeks. Remember to eat and train big to get big.

After you have completed the above noted routine, you should be able to adjust to the following routine quite effectively.

This routine is designed as a full body split routine and is aimed at adding mass and strength. The routine is as follows:

Get Big! Program II

Day 1- Workout 1: Chest and Triceps

Day 2- Workout 2: Back and Biceps

Day 3- Rest

Day 4- Workout 3: Shoulder and Traps

Day 5- Workout 4: Legs

Day 6- Rest

Day 7- Rest

Workout 1: Chest and Triceps

Chest

Flat bench press

1 x 20 repetitions
1 x 10 repetitions
1 x 8 repetitions
1 x 6 repetitions

Rest 90 seconds in between each set. Increase the weight with each set.

Incline barbell press

1 x 10 repetitions
1 x 8 repetitions
1 x 6 repetitions

Rest 60 to 90 seconds in between each set. Increase the weight with each set.

Dips

1 x 12 repetitions- no weight
2 x 10 repetitions- weighted

Rest 60 seconds in between each set.

Flat bench flyes

2 x 12 repetitions

Rest for 40 seconds in between each set.

Triceps

Lying triceps french presses

1 x 15 repetitions
1 x 10 repetitions
1 x 8 repetitions
1 x 6 repetitions

Rest 60 seconds in between each set. Increase the weight with each set.

Standing triceps extensions

1 x 12 repetitions
1 x 10 repetitions
1 x 8 reptitions

Rest 30 seconds in between each set. Increase the weight with each set.

Workout 2: Back and biceps

Back

Bent over barbell rowing

1 x 20 repetitions
1 x 12 repetitions
1 x 10 repetitions
1 x 8 repetitions
1 x 6 repetitions

Rest for 90 seconds in between each set. Increase the weight with each set.

Close grip pull downs

1 x 12 repetitions
1 x 10 repetitions
1 x 8 repetitions

Rest 60 seconds in between each set. Increase the weight with each set.

One arm dumbbell rows

3 x 8 repetitions

Rest 30 seconds.

Biceps

Standing barbell curls

1 x 15 repetitions
1 x 12 repetitions
1 x 10 repetitions
2 x 8 repetitions

Rest 50 seconds in between each set. Increase the weight each set.

Barbell preacher curls

3 x 10 repetitions

Rest 30 seconds in between each set.

Workout 3: Shoulders and traps

Shoulders

Dumbbell side laterals

1 x 15 repetitions
3 x 12 repetitions

Rest 30 seconds in between each set. Keep the weight constant. This exercise is to get the blood flowing and to warm up the shoulder area.

Seated front barbell press

1 x 15 repetitions
1 x 12 repetitions
1 x 10 repetitions
1 x 8 repetitions
1 x 6 repetitions

Rest 90 seconds in between each set. Increase the weight with each set.

Seated dumbbell press

1 x 10 repetitions
2 x 8 repetitions

Rest 60 seconds in between each set. Increase the weight with each set.

Bent over dumbbell laterals

2 x 12 repetitions

Rest 30 seconds in between each set. Keep the weight constant.

Traps

Barbell shrugs

1 x 15 repetitions
1 x 12 repetitions
1 x 10 repetitions
2 x 8 repetitions

Workout 4: Legs

Leg extensions

1 x 20 repetitions
1 x 12 repetitions
1 x 12 repetitions
1 x 12 reptitions

Rest 30 seconds in between each set. Increase weight with each set.

Squats

1 x 20 repetitions
1 x 12 repetitions
1 x 10 repetitions
2 x 8 repetitions

Rest 90 seconds in between each set. Increase weight with each set.

Leg Press

1 x 12 repetitions
1 x 10 repetitions
1 x 8 repetitions

Rest 60 seconds in between each set. Increase the weight with each set.

Stiff legged deadlifts

4 x 10 repetitions

Rest 50 seconds in between each set. Keep the weight constant for the first couple of weeks.

Standing calf raises

4 x 15 repetitions

I suggest you follow this routine for 6 to 8 weeks. Remember to keep increasing the weight whenever you can. Aim for 10 to 15% every other workout.

Exercise Descriptions

Flat Bench Press

The bench press is one of the more popular weight lifting exercises among weight lifters. If I had a dime every time someone has asked me “how much can you bench?”.......

The bench press can be a fantastic weight lifting exercise if it is performed properly. What you want to concentrate on is the muscle being worked and not on the weight being used.

I’ve seen too many weight lifters using incorrect form using too much weight, relying on the deltoids as opposed to the pecs. This leads to an over development of the deltoids and underdevelopment of the chest area.

This is not what you want, what you want is to perform the bench press the correct way in order to build full pectoral muscles.

You really want to boost your bench press? Try Building-muscle101's bench press weight lifting exercise program.

Weight lifting exercise position.

1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.

2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation.

3. Lift the bar from the rack.

Execution

1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.

2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.

Incline Bench Press

This is an excellent weight lifting exercise for the upper pecs. But if the exercise is done incorrectly, the only muscles that will be developed are the front deltoids. A great upper chest weight lifting exercise.

Weight lifting exercise position.

1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.

2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.

Execution.

1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.

2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.

3. Keep the movement fluent, slow, and controlled.

Seated front barbell press

There are variations of this weight lifting exercise such as the press behind the neck but I find this particular weight lifting exercise a more natural movement.

Weight lifting exercise position

1. Sitting down on a bench with back support and special supports, press your back firmly against the padding for support.

2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor. Make sure your arms are in the locked position.

3. Take the weight off the rack and press the bar directly over your head in a vertical line.

Execution.

1. Slowly lower the weight to the upper chest or just below the chin and immediately press it back up to the locked position making sure the arms are fully extended. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Dead lifts

At true power weight lifting exercise!

Weight lifting exercise position.

1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.

Execution.

1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Standing barbell curls

Weight lifting exercise position.

1. Standing upright, grab a barbell using an underhanded grip.

2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

3. Keep your feet close together with your back straight and head level. Keep your arms close to your body.

4. The bar should be resting across the thighs.

Execution.

1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Stiff legged dead lifts

This is an excellent hamstring builder if done properly. Remember to never use heavy weight on this weight lifting exercise. Concentrate on form.

Weight lifting exercise position.

1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.

Execution.

1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the bar past your knees.

3. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

5. Always keep your back straight and never use heavy weight on this exercise.

6. Keep the movement fluent, slow, and controlled.

Standing calf raises

Weight lifting exercise position.

1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform.

2. Slowly drop your heels as far as they can go.

3. Place your hands on the shoulder pads.

Execution.

1. Rise up as high as possible on the balls of your toes without excessive knee bending.

2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.

3. Keep the movement fluent, slow, and controlled.

Close grip bench press

A great mass building weight lifting exercise for the triceps

Weight lifting exercise position.

1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.

3. Arms should be fully extended and palms should be facing forward.

Execution.

1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Parallel Bar Dips

Weight lifting exercise position.

1. Support your body at straight arm’s length.

2. Keep your back straight, torso straight, knees flexed, and feet behind you.

Execution.

1. Lower your body to a point where you feel a comfortable stretch.

2. Slowly push your torso upward back to the starting position.

3. Keep the movement fluent, slow, and controlled.

Wide grip chins

A classic back builder. Always remember to do your chins!

Weight lifting exercise position.

1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position.

Execution.

1. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.

2. Gently lower your body down until your arms are straight and repeat.

3. Keep the movement fluent, slow, and controlled.

Bent over rowing

This weight lifting exercise is a pure muscle building exercise. This one’s a must if you want to build a thick powerful back.

Weight lifting exercise position.

1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat.

4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.

Execution.

1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.

3. Keep the movement fluent, slow, and controlled.

Squats

Squats must be performed if you want to build large, powerful legs.

Weight lifting exercise position.

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.

3. The bar should be resting comfortably across your trapezius muscle.

Execution.

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.

3. Keep the movement fluent, slow, and controlled.

Leg press

Weight lifting exercise position.

1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

2. Your head should be straight and slightly angle your toes outward.

3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

Execution.

1. Slowly bend your legs, allowing your knees to travel towards your chest.

2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.

3. Keep the movement fluent, slow, and controlled.








Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here



[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry