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
1. 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!
2. 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.
3. 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…
Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…
Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.
is there a plan that just uses dumbbells? These are the only weights I have access to. Thanks!
January 28, 2012
although some of the examples are shown with barbells, dumbbells can be used in this plan here
January 28, 2012
Hey Adrian, i started your workouts about a month ago and am loving it, big thanks on that front, but I just started doing weighted pushups with a 40 lb pack instead of 35, and im wondering, If i cant complete 5 reps by the 4th set, are my weights too heavy? or should I just take a break and try again? thank again
December 03, 2011
No, it does not mean it's too heavy and it's normal that after 4 sets you may not be able to maintain the same work capacity
December 07, 2011
hey, can you please recommend what brand of whey protein shake is good for women? Thank you
September 29, 2011
Any brand of whey protein is okay for men or women as long as it's not the brands you buy from wal-mart which generally are loaded with too much sugar or sugar substitutes
September 29, 2011
hello adrian
great website its got a lot of info. I've looked on here to get rid of my man boobs and i cant seem to see any results. I've tried ZMA pills zinc and magnesium, and I've also been doing alot of chest press, bench press incline bench press decline bench press etc... but still cannot get rid of them. Im 20 years old. 1 year ago i weighed 125 at 5'8 and now i weight 160. could it be that I'm just overweight and need to lose a few pounds?
September 12, 2011
you're not overweight for your height so it may be man boobs and TRUE man boobs is something you need to see a doctor for and chest fat is something you can lose with diet & exercise
September 12, 2011
So you only workout each part of your body once a week? So in total, 3 workout days every week?
Also I've tried to do heavy weights...where I can only do 10 reps max but the problem was that I was experiencing minor elbow pain occasionally and sometimes minor twitching in the area...I stopped lifting for 3 weeks. I started again 2 weeks ago with lighter weights and have changed the lat pulldown and chest press around in order to get a workout just as intense but with a lighter weight. I held the position for 10 seconds...and I was only able to do max 8 reps. I have exprience no elbow problems since...is this still giving me the workout needed to pack muscle mass?
September 04, 2011
yes
the key is to get stronger & stronger each workout and also...
you may want to think about taking an extra week off if your elbow problems persist
September 05, 2011