Phase 1: 60 reps
Do 60 reps of JUST ONE exercise from Group A, B & C 1-to-3 days per week
Move on to phase 2 when you can do all 60 reps in less than 5 sets.
If you can't do ONE push-up, pull-up, dip or handstand push-up in good form then…
Group A
Build Muscle In Chest, Shoulders & Triceps
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If you choose Handstand Push-ups: Work your way up to the point where your head can touch the floor before counting it towards your 60 reps.
Group B
Build Muscle In Back & Biceps
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Group C
Build Muscle In Your Legs
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Phase 2: Add Resistance
Do 3-to-6 sets of 5-to-15 reps of the same exercise you did in Phase One from Groups A, B & C 1-to-2 days per week but…
ADD Enough Resistance where you can ONLY Do 5-to-15 reps per set.
10 ways to add more resistance
Keep a Workout Log
Keep track of how many reps, sets and how much resistance (or weight) you used & try to do more reps (up to 15), more sets (up to 6) and/or use more resistance each workout or even each set.
Use 1 of these workout logs…Why more resistance & not just more reps with my bodyweight?
Because you can only get but so strong using your own bodyweight for resistance and The stronger your muscles are = the bigger they'll get as you start to add more resistance to the exercises from Groups A, B & C
Look at this, watch this and/or tips 6-thru-10 here to better understand why more resistance = more muscle.
Getting Bigger Calves Without Weights
Do the workout video above 3-to-4 days per week 1-to-4 times per day to get bigger calves.
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