Tap Here to Look Good Naked or…

Your 3-day Full body muscle building workout routine…

Day 1: (Build Muscle In Chest, Shoulders & Triceps)

Group A

Group B

Day 2: (Build Muscle In Your Back & Biceps)

Group A

Group B

Day 3: (Build Muscle In Your Lower Body)

Group B

Workout guidelines to follow while on this 3-day muscle building plan…

Use these 4 tips to build muscle faster on this 3-day plan…

1. Use this 7-step diet to build muscle faster

2. Beat your last muscle building workout (do better than your last workout)

When you're working out to build muscle it's VERY IMPORTANT that you keep a training log to keep up with how much weight you're using along with how many sets & reps you're doing because…

Your muscles can't get bigger and stronger if you keep using the same weights, reps and sets every workout so You want to make each workout tougher than the last workout by using heavier weights, more reps and/or sets and instead of waiting for the next workout…

Go ahead and try to make each SET of your muscle building workouts tougher than the last set by using heavier weights and/or doing more reps and just remember this…

The quickest way to build muscle is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch!

3. If you can't beat your last workout  - Let your muscles rest & grow

If you ever end up using the same amount of weights, reps and sets for 2-to-3 muscle building workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets.

4. Don't use weights that are TOO light or TOO heavy

This is very Important: You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…



Back to Top

Tap here to comment

Click here to comment

1-40 of 82 Comments
masa

is it okay if i workout 3 times per week, but in each training day i work full body..for example Monday,Wednesday and Friday..and in each day i do full body like chest,leg, back, arm and....,
or you suggest just divide each in 3 days...?

there is also one thing that if i divide, for example chest for only Monday, means i have to work out only once for chest per week..

would you please help me to choose the best workout?

even if you suggest full body each day,can you help me for the workout plan?

September 28, 2013

percy

Hey adrian.. ive been concentrating only on strength excercises for the past few weeks and ive got the muscle mass that I had excepted, but in the process ive gained a little bit of belly fat. So for the next few weeks I want to concentrate only on high intense cardio workouts..
1. I wanna make the transition from oly strength training to oly cardio training without losing the muscle mass any suggestions? ?. can I completely stop strength training and focus oly on cardio??

2. Do I still need to be on a 160gm per day protein intake?? (cause a high protein diet is not cheap).

3. I'm currently on a 2kcal diet by how much shld I reduce that by??

June 04, 2013

Adrian Bryant

do this to lose fat while gaining or maintaining muscle

June 04, 2013

Kevin

Im 6'2 220 I like my build but I feel like im skinny. I want to tone up and lose body fat but I dont want to lose the weight...what kind of work outs do you suggest

April 20, 2013

Kevin

Thanks i'll try it out

April 21, 2013

joseph

i was looking for a long term diet & exercise plan .i want to be in a verry good shape.so if you could get back to me fast please

April 01, 2013

Adrian Bryant

here you go

April 01, 2013

rob

Im 59 yrs old, have been using the strength building machines at the YM for the last 3 yrs a???nd i decided to start bench pressing, I started at 75 lbs and have increased 5 lbs a week and am now pressing 100 lbs, but am having muscle pain in the shoulder and upper arms, so what am i doing wrong ?????

February 20, 2013

Adrian Bryant

how often do you bench press?

February 20, 2013

rob

I bench press 3 days a week, mon, wed, fri
4 sets of 6 reps

February 20, 2013

Adrian Bryant

2 times a week is what you need at the most and if doing it twice a week you probably do not want to do 2 days of heavy lifting of 6 reps and have one 6 rep day and then another lighter 8-12 rep day.

as for the pain you may want to take off 1-3 weeks to allow your shoulder to get better before benching again

February 21, 2013

ACE

Isn't it good for every muscle to have a 3 day workout per week? Can you do the work out for the abs daily or 6 times a week and a day off on Sundays?

January 15, 2013

Adrian Bryant

not exactly. depending on how advanced you are you may only need ONCE a week but starting out you might be able to get away with 2-to-3 times per week

January 15, 2013

carlos garcia

i have 15 years, i will do the 3 day workout ,but when i will see changes in my body

September 17, 2012

carlos garcia

i want a ripped body help me

September 17, 2012

Adrian Bryant

every 2-to-4 weeks

September 17, 2012

carlos

i just wanted to have definition in my body not to be a really big guy how i get it

September 23, 2012

carlos

how could i be like taylor lautner

September 23, 2012

Adrian Bryant

what is your weight and height now?

September 24, 2012

carlos garcia

6 ft of height and 150 lbs

September 26, 2012

carlos garcia

i have workout for 3 months and i havent seen any change, i have a training log, i do workout correctly, i eat enough, i always beat my last workout, but i dont see any change, help me please

November 17, 2013

carlos garcia

I think I do, because he sufficient protein and carbs, my diet is base on around of 2000 calories, I eat a lot of meat, tuna, fish, peanuts, peanut butter, milk, milk shakes. I rest as you say doing just a workout a,b,c once a week, I took photos and compare them but I dont change very much

December 15, 2013

Adrian Bryant

"think you do?" are you loggin everything

December 16, 2013

carlos garcia

not everything mostly

December 24, 2013

Adrian Bryant

then start logging (everything!)

December 25, 2013

Jdjjs

I'm 12 and I go surfing alot and I trail ride on my dirtbike I'm so fat I'm gonna try to get a six pack.

August 10, 2012

joe

i'm 5 11 and skinny. i just want to bulk up so i don't look so awkward. if i do this, how long might it take?

July 25, 2012

Adrian Bryant

at least 3 months for a very noticeable difference

July 27, 2012

William

I just wanted to say that hands down your website is the best I've come across. Simple, clean no bs. Great information and technique examples.
Thank You

July 21, 2012

Lee spicer

Just started ur workout plan done 5 sets from each group increasing weight but don't think I've worked hard enough any tips should I do the sets again?

July 19, 2012

Adrian Bryant

are you using a training log

July 22, 2012

Robbie Paul

Back to my last comment i should of been a little more specific as in i forgot to mention how i did notice you said do 4 to 6 sets with 4 to 12 reps, but if i did 3 sets of like 6 to 8 reps then i can add more exercises to my work out?

July 12, 2012

Adrian Bryant

you can but what 2 exercises are you planning on doing?

July 15, 2012

ronald

Hey, Im 5'10 and skinny weighing 150 pounds.
Super fast metabolism and eat nothing but junk food (Pizza, Mcdonalds, etc.) all day without gaining a pound. All i want is to get cut up and get a six pack. Can i still get a six pack while having the same diet.

July 12, 2012

mike

Does it matter if I change my schedule every week?

June 19, 2012


Incorrect please try again

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com