The Best Muscle Building Diet Plan To Build Muscle Fast

Chest & Arms*Flat Barbell Bench: 3x6-8*Incline Dumbbell Bench: 3x6-8*Flat Dumbbell Flye: 3x8-10*Cable Crossover: 3x10-12 (Performed every 2nd-3rd session)-*EZ Bar Curl: 3x6-8*Incline Dumbbell Curl: 3x8-10*Preacher Curl: 3x8-10-*Lying French Press: 3x6-8*Tricep Pushdown: 3x10-12*Rope Overhead Extension: 3x8-10Day 2: Legs & Abs*Front Squats: 3x6-8*Leg Press: 3x8-10*Lunges: 3x8-10*Romanian Deadlift: 3x6-8*Leg Curls: 3x8-10 (Performed every 2nd-3rd session)*Calf Raises: 5x10-12-*Cable Crunches: 3x10-12Day 3: Back & Delts*Barbell Row 3x6-8*Lat Pulldown 3x10-12*Cable Row 3x8-10*Dumbbell Row 3x6-8*Shrugs 3x8-10 (Performed every 2nd-3rd session)-*Dumbbell Shoulder Press: 3x6-8*Side Lateral: 3x8-10*Face Pulls: 3x10-12.

My friend has been training me at my house where I only use my 15 lb weights cause I have nothing else I've been doing this for 4 months now and Ive seen great gains and my creatine cycle also ends today so today is my first time ever going to a gym I signed up at 24 hr fitness and I go in a few hours btw im 16 and weigh 140lbs

heres what he has set me up with to do for today:


4 set flat barbell bench (10-15 reps)
3 set dumbbell flys
4 set incline dumbbell
4 set capable cross overs
4 set wide
3 set ab killers
4 set captains chair

I have no idea what any of that **** is because I've never used any equipment at all..


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Muscle Gain & Building Archives

So if i was having trouble making progress do you think the extra work load will help, or do you think I wasn't making gains because i wasn't getting enough calories and this will just slow me down even more?

I do not back-squat or deadlift anymore regulary because of my scoliosis and constant pain. Unfortunately I can only squat up to 100kg and deadlift 115kg before the pain occurs. I will however try front squatting on this program and hopefully it will turn out good.Name Sebastian MorarBirth February 26th, 1997, SwedenStarted lifting ~May 1st, 2013Height 5'10Weight 77kgBodyfat ~20%Bench Press 82.5kg 1RMFront Squat N/AGoalsThe main goal is to get the best physique possible I can get before graduation, in 3 years. Along with that.

 I'd like to get my bench press up to 3 plates and front squat up to 4 plates within these years, and maybe even start back-squatting or deadlifting again. I will be bulking until the end of 2013 and then cut for a few months and then restart the process.Background InfoWhile being the kid who has always been embarrased to take his shirt off and show his body, I wanted that to change. Lifting has been really fun so far, it has teached me a lot of things and is a great way to spend your 'free-time', instead of playing video games. I want to graduate and pursue a career in IT, medicine or something similiar.Routine: 3on/1off The routine I'm doing is considered for "intermediates", while I'm far away from being one, I'd like to see how it can affect a beginner.Day 1: 

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The Muscle Building Trainer

Hey I'm Nathan and I've been working out consistently for the past 2-3 months. I am currently in the middle of rugby season and coming off of a minor injury, a subluxated rib from 2-3 weeks ago and a dislocated shoulder from a little over a week ago. I am lowering my starting lifts by 25-35% as I was experiencing pain in attempting my regular lifts. Trying out babylover's ss while i recover.
PR's before my injury: Squat: 210x5 (Low due to consistent right knee injuries)
Bench: 165x5
Deadlift: 275x5
OHP: 110x5
BB rows: 145x5
My overall goals regarding weightlifting are to be strong while looking good. I don't want to be over 205 pounds because I plan on pursuing a career as a firefighter.
By the end of 2013 I'd like to be able to: Bench: 250x5, Squat: 350x5, Deadlift: 450x5, OHP: 175x5, BB Rows: 250x5.

I already have trouble gaining weight unless I take a week off from time to time. But summer just hit and i'm not sure if increasing my workout load is ideal for me. During the school year, I lifted every day but Sunday, normal split of Chest, Back, Shoulders, Arms, Legs, and then on Saturday I would hit whatever my weakpoint was at the time. So, now summer started and my school trainer holds Functional Strength Training workouts. I have been doing these in the morning, then eating breakfast, lunch, then I would go do my lifting routine i've been doing all year, same split. The Functional Strength training is either upper or lower core and involves every thing from pushups, pullups, to ballthrows, sledgehammer tire slams to balance work. There are normally 12 stations and you do each one for 3 minutes.



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Free Interactive Muscle Building

okay so I'm new to this site and was wondering if I could get advice on my workouts, I superset EVERYTHIG because I feel that it saves times and I get a better pump, please help me, thank you

Chest and biceps
superset
4 sets
BB Benchpress x10
BB curl x10

3 sets
superset
BB Incline bench x10
Ex bar 21's

3 sets
superset
BB decline bench x10
DB curls x10

2 sets
superset
Pec fly's x10
Hammer curls x10

wide grip push-ups to failure x2
Do you guys think it'd be ok to switch back and forth from different 5x5s in order to get full benefits. In highschool my wrestling coach had us doing MWF 5x5 routine which went M-max day-1x5 squats,deads,bench W-%85 day-5x5-squats, dead, bench and F-%70 day-5x5 Squats,deads,bench. I gained weight EXTREMELY quickly but I was tired all the time (probably due to the 11 sets of deads a week). SO do you think it would be wise for me to do this routine for 2 weeks, switch to JASON DB (Icecreamfitness') novice 5x5 for two weeks, take a deload and then start again? Is this a good idea or am I over-thinking and trying to do too much.

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Boost Your Metabolism, Build Muscle

I will be updating this thread every day to ensure I hit my macros/workouts. Please help me by suggesting exercises, supplements or anything else that I have missed out.

Hi.Im Viktor from Bulgaria 14 years old 173 cm tall and I weigh 59.5 kg. I've trained on bars for half a year and now I started going to the gym.My body is meso-ectomorph but more meso than ecto.
I'm doing a four-day split.
Monday: Chest and Biceps
Tuesday: Legs
Wednesday: Rest
Thursday: Back
Friday: Rest
Satuday: Shoulders and Triceps
Sunday: Rest
I don't want to look like Ronnie or Arnold. I want to look like Jeff Seid or like a fitness model. Could you give me some tips so that i can achieve that?
The original Workout Index that I created was more so a collection of random routines. The revised Workout Index is made with tried and proven routines. Its divided into 3 Main Sections: Beginner, Intermediate, and Advanced.

So how do you tell which group you belong to? Simple. You are a beginner until you are able to bench 225lbs, squat 315lbs and deadlift 405lbs. You are an intermediate lifter until you have to fight for the small gains. Once you reach that point you are officially an advanced lifter.

** = Strength Focused Routine
No stars = Mass Focused Routine

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