DISCLAIMER - PLEASE READ!

Transcription

1 DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of the guidelines herein is at the sole choice and risk of the reader. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. The content that is shared on is designed for educational purposes only. You should not rely on the following material and all subsequent information as a substitute or replacement for professional medical advice, diagnosis, treatment or rehabilitation. The information distributed and promoted is meant to supplement, not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult with your physician regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program. Please discuss all nutritional changes with your physician or a registered dietician. Don t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. Don t perform any exercise unless you have been shown the proper technique by a certified fitness professional (personal trainer or certified strength and conditioning specialist). If you experience faintness, dizziness, pain or shortness of breath ant any time while exercising you should stop immediately and arrange to be seen and evaluated by a physician. Developments in medical research may impact the health, fitness and nutritional advice that is promoted and distributed by this website. No guarantee can be given that the advice promoted and distributed will always include the most recent findings or developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending on your underlying medical condition. We advise everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. Page 1

2 Strength & Muscle-Building Workout Routine Created by Nikhil Moorthy October 2016 This is the exact routine that I ve used for over a year now. This routine has allowed me to not only get stronger, but also helped me get ripped and build more muscle. Key points to note This routine is built around the 7 major lifts that I ve described on my site, with a few assistance exercises thrown in to round off certain body parts For the major barbell lifts Squat, Deadlift, Rows, Bench Press and Overhead Press you will need to calculate your One Rep Max (1RM) and select your weights accordingly The routine is built around a 4-week cycle or block, which can be chained together for 3 or 4 blocks (thus lasting anywhere between 12 and 16 weeks) I highly recommend a 1-week break after each 12/16-week cycle This routine is based on a wave-loading progression system for the big lifts (the 7 major lifts) simply put, each week you will increase weights and decrease the reps until Week 4, where you take a deload week After the deload, you simply repeat the same progression for Weeks 5, 6 and 7 On all other exercises, you simply aim to hit a certain number of reps every week and try to beat that number the following week BE SMART about the weights you use for each exercise and rep range. ALWAYS stay safe, follow proper exercise form, and keep your ego in check. If you cannot complete the reps with proper form, the weight is TOO heavy. If you do not know the correct form for any exercise listed below, go to the exercise library at Bodybuilding.com and educate yourself on the proper technique before attempting it at your gym. Calculating your 1RM The weights that you will use in this routine are all based on a percentage of your 1RM. Now there are two ways to calculate your 1RM. 1. The first way is to actually test it, which means to keep adding weight to the bar and completing a rep till you cannot add any more weight. I don t recommend this method as it is risky and dangerous. 2. The second method is to take a particular weight that you find is heavy, and perform as many reps as possible. This is the method that I use, and that I recommend for you as well. Once you have recorded the weight and the rep count, use the formula below to calculate your 1RM. 1RM = Weight x [36/(37-MaxReps)] The formula I have included is based on the Brzycki Formula. There are other formulae available, all easily found on the internet, but I find this formula to be the most conservative (usually returns a lower 1RM than others) and that s what allows you to stay safe and progress well. Page 2

3 Example Let s say you tested yourself and found that you can squat 200 pounds for 5 reps. The 6 th rep just wouldn t happen. You then apply the formula as mentioned above: 1RM = 225 x [36 / (37-5)] = 225 x [36/32] = 225 x = 253 pounds. Therefore, your theoretical 1RM for the squat is 253 pounds. You will need to do this for each of the five barbell lifts the Squat, the Deadlift, the Bench Press, the Overhead Press and the Row. It isn t required for the other exercises. Once you have your 1RM for all the weights, you can refer to the following table to calculate your other percentages 90% of 1RM, 85% of 1RM, 80% of 1RM, etc. Note that these numbers are all theoretical. However, the way to interpret the data is this your 92% of 1RM is a weight that you should technically only be able to do 4 reps with. A 5 th rep will not happen, unless you hurt yourself (which you don t want to do). %1RM Maximum repetitions that you can do 100% 1 97% 2 94% 3 92% 4 89% 5 86% 6 83% 7 81% 8 78% 9 75% 10 72% 11 69% 12 Weekly Format This routine follows the following format during the week. Assuming the week begins with Monday: Monday Lower Body A Tuesday Upper Body A + Abs Wednesday Cardio Thursday Upper Body Pull Focus Friday Lower Body B + Abs Saturday Upper Body Push Focus Sunday Rest Page 3

4 Workout Descriptions Lower Body A Squats 3 sets; 3 to 5 reps per set (@ 82.5% to 87.5% of 1RM) Sumo Deadlift 3 sets; 6 to 8 reps per set (@ 75% to 80% of 1RM) Squats 3 sets; 6 to 8 reps per set (@ 75% to 80% of 1RM) Seated Leg Extension Machine 3 sets; 12 to 15 reps per set Leg Curl Machine 3 sets; 12 to 15 reps per set Standing Calf Raises 3 sets; 12 to 15 reps per set Each week, for the exercises highlighted in yellow - you will increase the weight a little and reduce the number of reps you need to perform. Then, after 3 weeks, you will take a de-load week on your 4 th week. Exercise Week 1 Week 2 Week 3 Week 4 - DELOAD* Squat (% of 1RM) 3 x 5 reps (82.5%) 3 x 4 reps (85%) 3 x 3 reps (87.5%) 2 x 3 reps (82.5%) Sumo Deadlift (% of 3 x 8 reps (75%) 3 x 7 reps (77.5%) 3 x 6 reps (80%) 2 x 6 reps (75%) 1RM) Squat (% of 1RM) 3 x 8 reps (75%) 3 x 7 reps (77.5%) 3 x 6 reps (80%) 2 x 6 reps (75%) Seated Leg Extension 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps Leg Curl 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps Standing Calf Raise 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps *In Week 4, use the weights you used in Week 1 (i.e) the lightest weights during the 4-week cycle Upper Body A Bench Press 3 sets; 3 to 5 reps per set (@ 82.5% to 87.5% of 1RM) Barbell Row 3 sets; 4 to 6 reps per set (@80% to 85% of 1 RM) Overhead Press 3 sets; 5 to 7 reps per set (@77.5% to 82.5% of 1RM) Pullups 3 sets; 8 to 12 reps per set Dumbbell Bicep Curls 3 sets; 8 to 12 reps per set Close Grip Bench Press 3 sets; 8 to 12 reps per set Each week, for the exercises highlighted in yellow - you will increase the weight a little and reduce the number of reps you need to perform. Then, after 3 weeks, you will take a de-load week on your 4 th week. Page 4

5 Exercise Week 1 Week 2 Week 3 Week 4 - DELOAD* Bench Press (% of 1RM) 3 x 5 reps (82.5%) 3 x 4 reps (85%) 3 x 3 reps 2 x 3 reps (82.5%) (87.5%) Barbell Row (% of 1RM) 3 x 6 reps (80%) 3 x5 reps (82.5%) 3 x 4 reps (85%) 2 x 4 reps (80%) Overhead Press (% of 3 x 7 reps (77.5%) 3 x 6 reps (80%) 3 x 5 reps 2 x 5 reps (77.5%) 1RM) (82.5%) Pullups 3 x 8 reps 3 x 9 reps 3 x 10 reps 2 x 8 reps Dumbbell Bicep Curl 3 x 8 reps 3 x 9 reps 3 x 10 reps 2 x 8 reps Close Grip Bench Press 3 x 8 reps 3 x 9 reps 3 x 10 reps 2 x 8 reps *In Week 4, use the weights you used in Week 1 (i.e) the lightest weights during the 4-week cycle Lower Body B Deadlifts 3 sets; 3 to 5 reps per set (@ 82.5% to 87.5% of 1RM) Front Squats 3 sets; 6 to 8 reps per set (@ 75% to 80% of 1RM) Romanian Deadlifts 3 sets; 6 to 8 reps per set (@ 75% to 80% of 1RM) Seated Leg Extension Machine 3 sets; 12 to 15 reps per set Leg Curl Machine 3 sets; 12 to 15 reps per set Seated Calf Raises 3 sets; 12 to 15 reps per set Each week, for the exercises highlighted in yellow - you will increase the weight a little and reduce the number of reps you need to perform. Then, after 3 weeks, you will take a de-load week on your 4 th week. Exercise Week 1 Week 2 Week 3 Week 4 - DELOAD* Deadlifts (% of 1RM) 3 x 5 reps (82.5%) 3 x 4 reps (85%) 3 x 3 reps 2 x 3 reps (82.5%) (87.5%) Front Squats (% of 3 x 8 reps (75%) 3 x 7 reps (77.5%) 3 x 6 reps (80%) 2 x 6 reps (75%) 1RM) Romanian Deadlifts (% 3 x 8 reps (75%) 3 x 7 reps (77.5%) 3 x 6 reps (80%) 2 x 6 reps (75%) of 1RM) Seated Leg Extension 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps Leg Curl 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps Seated Calf Raise 3 x 12 reps 3 x 13 reps 3 x 14 reps 2 x 12 reps *In Week 4, use the weights you used in Week 1 (i.e) the lightest weights during the 4 week cycle Page 5

6 Upper Body Pull Focus One Arm Dumbbell Row 3 sets; 8 to 12 reps per set Chinups 3 sets; 8 to 12 reps per set Lat Machine Pull Down 3 sets; 8 to 12 reps per set Barbell Bicep Curls 4 sets; 12 to 15 reps per set Exercise Week 1 Week 2 Week 3 Week 4 - DELOAD* One Arm DB Row 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps Chinups 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps Lat Machine Pull Down 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps Barbell Bicep Curl 4 x 12 reps 4 x 13 reps 4 x 14 reps 3 x 12 reps *In Week 4, use the weights you used in Week 1 (i.e) the lightest weights during the 4-week cycle Upper Body Push Focus Dumbbell Chest Press 3 sets; 8 to 12 reps per set Dumbbell Shoulder Press 3 sets; 8 to 12 reps per set Dips 3 sets; 8 to 12 reps per set Tricep Machine Push Down 4 sets; 12 to 15 reps per set Dumbbell Chest Flys 4 sets; 12 to 15 reps per set Exercise Week 1 Week 2 Week 3 Week 4 - DELOAD* DB Chest Press 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps DB Shoulder Press 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps Dips 3 x 8 reps 3 x 9 reps 3 x10 reps 2 x 8 reps Tricep Machine Push Down 4 x 12 reps 4 x 13 reps 4 x 14 reps 3 x 12 reps DB Chest Flys 4 x 12 reps 4 x 13 reps 4 x 14 reps 3 x 12 reps *In Week 4, use the weights you used in Week 1 (i.e) the lightest weights during the 4-week cycle Page 6

7 Abs Training Abs training is included twice a week. Not only is this great for your abs themselves, but it also strengthens your core, which in turn allows you to get stronger on the big lifts. This ab routine is very simple, and takes only about 10 minutes to do. The routine hits all parts of your abdominal area the upper abs, the lower abs and the sides/obliques. 1. Upper 10 x full length sit ups 2. Side 10 x cross-cycling sit ups (opposite elbow to opposite knee) 3. Lower 10 x Hanging Leg Raises 4. Upper 10 x crunches 5. Side 10 x side to side twists 6. Lower 10 x Hanging Leg Raises 7. Upper 10 x feet elevated crunches 8. Side 10 x side crunches (10 per side) 9. Lower 10 x Lying Down Full Length Leg Raise (legs start at bottom and then curl up till knee touches forehead) 10. Lower 10 x hanging leg raises That s it. Nothing more required. Cardio For the cardio days, the choice of cardio is completely up to you. You don t need more than 20 minutes typically, and if you do need more, I would spread it over more days instead of going crazy on one day, as it will interfere with your recovery process. You have many choices available to you at the gym: Treadmills Cycles Elliptical Cross-trainer High Intensity Interval Training Circuit training I personally prefer the Elliptical machine, as it is low impact and goes easy on my joints, which are taking quite a pounding anyway with all those squats and deadlifts. Page 7

8 Frequently Asked Questions Q. I failed math class. Can I do this routine without getting into all those 1RM calculations? A. Yes, you can. The 1RM calculations allow you to know exactly what weight to use for each rep range in order to keep making progress and moving forward with your training, strength and gains. However, if for some reason this seems like too much analysis, feel free to go by feel of the weights and make sure you hit the prescribed rep ranges. The main goal is to keep getting stronger and adding more weight to the bar over time. Q. What if I get stronger over the course of the program won t my 1RM increase? A. Yes, it will. After every 2 cycles (2 four week cycles, that is), I recommend adding 10 pounds to your lower body lift 1RMs and 5 pounds to your upper body lift 1RMs. After doing that, recalculate the other percentages (87.5%, 85%, 82.5%, etc.) and use those for another 6 weeks. Q. Is there an advantage to doing all these math calculations for poundages, instead of just going by feel? A. Yes, there is. This method allows you to know, ahead of time, exactly what weight you will use in the gym. It s offers a huge increase in clarity and purpose while at the gym, so you can get in, get work done, and get out, instead of wondering what weight to use and what rep range to use. Q. How can I modify this routine for fat-loss? A. Ideally, you don t need to do anything different, just make sure you re eating fewer calories than your maintenance level, and you will lose fat. However, if you feel like you need to speed the process up, you can add some more cardio. I would recommend not going to more than 3 cardio sessions per week (the current template already has 1 session), and not more than 60 minutes total per week. If you are at 60 minutes of cardio with this routine, and you re still not losing weight, you need to eat less. Q. How can I modify this routine for muscle gains? A. Ideally, you don t need to do anything different, just make sure you re eating more calories than your maintenance level, and you will grow. However, if you feel like you need to speed the process up, you can reduce the cardio. The current template only has one session, and I highly recommend keeping that one session in place, because it s always good to keep your cardiovascular system in good shape. I would just focus on cutting out all other non-exercise related high-energy activity, like sports, etc. If you use this workout, and do no cardio and no sports, and you re still not growing then eat more food. Q. I specifically want bigger arms will this routine help? A. This routine will work out your entire body and make you grow proportionately but if you have a specific body part you want to target and grow like your arms, add more bicep and tricep works on the upper body focus days. Do this by adding more sets to the existing exercise (so more DB curls, more close grip bench press, etc.) or by adding additional exercise variations. Either way, increase volume of work done per week. You will grow. Q. I want to get rid of my belly. This routine has me training abs only twice a week. Will this be enough? Page 8

9 A. Yes, it will be more than enough to burn that fat off your belly, AS LONG AS YOU EAT LESS. Remember, abs are built in the kitchen, not on the gym floor. Doing more abdominal training will not reveal your six-pack; shedding your body fat will do it. And to shed body fat, you have to burn calories and build muscle. To do that, you have to lift heavy weights. So yes this routine will help you look at my own results on the site. Q. I finished 12 weeks (or 16 weeks). Now what? A. First, take a week off from the gym. Don t even drive past it. Your body will need to recover. Once you ve recovered sufficiently go back and begin a new 12/16-week cycle, with heavier weights than before. And that s all you need to keep doing Grind out progress and you will grind out results. Page 9