Routines

Okay so you want a good idea of how to attack your body? Well sure you do, what else would you be reading this for? listed on this blog are few ideas and routines that I use and found good results from.

Rules!

1. Listen to your body
   - Don't over work yourself
2. Sleep a lot
3. Try your best not to hit the same group more than once a day.
   - Experiment here; this works for me because my body takes a little while to recover you will need trial and error.

The exercises:
I start on the three day routine; WO - Off - WO - OFF - WO - OFF - OFF.
To begin, I hit the large groups first (except my quads). Chest, Backs and I throw in Calves too.

Mass Days reps 10 - 12 (MD) Using light to medium weight

Chest
Flat Bench Press: 2 - 3 sets with a 60second rest
Decline Fly: 2 - 3 sets 60 second rest
-or-
Incline Fly: 2 - 3 sets 60 second rest

Back
Bent Over Barbell Rows: 3 sets 45 - 60 second rest*
Standing Lat Machine Pull Down: 2 - 3 sets 60 second rest

Calves
Standing Single Leg Calve Raise 2 sets (per leg) 15 reps 45 second rest

Explanations:
Well most people would say that is not enough, well it works for me. I get a good pump* and I have a fatigue at the end of the final set. Why the range of ten to twelve reps? This is from the age old idea that "12" is the magic number.

Honestly the truth be known (to my knowledge) there is no "proven" data that says 12 reps is the magic number for hypertrophy* to occur. Most people can experience hypertrophy* in the rep ranges of 6 - 12. This simply depends on how your body recovers and adapts. So keep in mind you can always change this range to fit your bodies need (refer to rule #1).

Many people forget about the Bent Over Barbell Row, I like to keep it out in the open and remind people how beneficial it is. Even those great folks in the north (Canadians) agree with me... "the bent over row may be the best exercise for building your back... the standing bent-bent over barbell row activates more muscle across your upper and lower back, 1" now there is a risk here.

If you have back pains, problems or suspect you may do not do this exercise. You are also placing a great amount of pressure on your spine. With that said keep in mind if you do this form IS MOST IMPORTANT.

References and works cited:
1 Edited by Adam Bornstein, "ROW MORE, GROW MORE." Men's Health, June 2009
*Hypertrophy is the process in which your body "creates" muscle mass
*Pump when the blood is being pumped into your muscles you begin to feel the muscle "tighten."
WO: Work Out Day
Off: Non Work Out Day

How Much Should You Lift

Okay, so when you are lifting you need make certain you have two things on absolute lock down.

1. Form
2. Weight

The reason these two are so important is because they will affect one another and your results. If you don't know how to lift the weight when it is light or heavy your bad form could either cause little to no gain or slowed gains. Even worse then that; severe injury.

How will you know the limit? Well simple, start out light. Don't lift super heavy when you come in for the first time or from an extensive lay off. Letting your body adapt to the correct form will allow the target muscles to receive the most benefit. In addition you will be able to lift the heavier weight with out the worry of either harming yourself or the equipment.

Well how much is too light of weight and how much is too much? That is a good and common question. A simple way to figure out the amount of weight can be easily figured out. When you step in the gym try the following.

• Grab your barbell or dumbbell
  
• Focus on the muscle you are targeting.
• Move the weight and concentrate on the muscle/muscle group
• If you feel or sense the muscle is not getting the work it needs you do not have enough weight. But don't go adding so much that other muscles are being worked more then the target muscle
• If you can successfully move the weight 12 reps in the "perfect form*" and come to failure at that last rep you are using the right amount of weight.
  

To improve your form knowing now how much is the light amount you can always take it down by 5lbs to help lighten your load and improve the form. Enjoy!


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*Perfect form is a term that is used when a person moves the weight with out unnecessary assistance from surrounding groups. e.g. Curls; using your biceps to move the weight, keeping your arms by your side with out the aide of your shoulders and or back.