Advice
Advice :: Training :: Training Programmes
Muscle Mass Gain Programme: Based on 4 days per week training routine: 2 days on, 1 day off, each body-part getting trained once every 6 days.
Points to note:
The principles of mass gain include doing heavy resistance work, make no
mistake about it. Intensity is important (as is safety and technique) but
so is adequate rest between sets and certainly between training each muscle
group: don't attack your next set until your 100% ready, but at the same
time bear in mind most of your ATP will be replenished within 45 seconds
so don't take too long as you'll lose the heat from the muscle and hence
the elasticity. You also want to sustain the ‘Pump' so try get a balance
between mental focus and body-prep as quick as possible and give it your
all every set. Sessions are made up of synergistic-split-bodypart work-outs.
Weights should be high in number and sets should be low in reps, ranging
from 6-10: causing failure within or at the limits of this range. The sequence
of exercises are constantly changed to include the “multi-angle”/continuous
shock principle for developing muscle. The session should last no more than
1 hour (45 mins would be better), not including warm-up at the start of each
session. Aerobic (fat burning) cardio work, which you can calculate specific
to you from the text below in the ‘Fat Stripping/Weight Loss' programme,
may be included but is best done before breakfast in the morning and independent
from your weights session. This programme will allow you to develop muscle
whilst shedding excess surface fat and water (providing you have taken the
time to consider your daily calorie target and sources of calories i.e. high
protein, low carb, good fat diet). Try it for 6-8 weeks and let us know how
you progress. Training programmes are always open to scrutiny but we hope
people agree there is a logic behind this programme. It has been tried and
tested on many separate occasions with very positive results so we have included
it here.
Training Split:
Day 1: Shoulders & Triceps
Warm-up with some cardio and stretching.
Exercise 1) Seated Barbell Shoulder Press (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 2) Seated Dumbbell Shoulder Press (3 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps
Exercise 3) Side Lateral Raises (3 Sets, Decreasing weight last set): 8 Reps, 8 Reps, 10 Reps
Exercise 4) Rear Lateral Raises (4 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps, 10 Reps
Exercise 5) Close Grip Bench Press (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 6) Weighted Dips (3 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps
Exercise 7) Seated Triceps Press(3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 8) Triceps push-down/Rope Splits (3 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps
Exercise 9) Abdominal Hanging Raises: 3 sets to failure
Cool-Down with some stretches and gentle pacing.
Day 2: Legs
Warm-up with some cardio and stretching.
Exercise 1) Seated Calf Raise (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 2) Standing Calf Raise (4 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps, 10 Reps
Exercise 3) Smith Machine/Barbell Squats (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 4) Incline Leg Press/Hack Squats (3 Sets, Decreasing weight each set): 8 Reps, 8 Reps, 10 Reps
Exercise 5) Leg Extension (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 6) Stiff Leg Dead Lift (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 7) Lying Leg Curl (4 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps, 10 Reps
Exercise 8) Abdominal Crunch: 3 sets to failure
Cool-Down with some stretches and gentle pacing.
Day 3:
Rest
Day 4: Back & Traps
Warm-up with some cardio and stretching.
Exercise 1) Bent Over Barbell Row (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 2) Seated Row (4 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps, 10 Reps
Exercise 3) Wide Grip Pull-Downs to front (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 4) Dead Lifts (2 Sets, Increasing weight each set, go heavy as poss): 6 Reps, 2 Reps (only do every 2-3 weeks)
Exercise 5) Barbell Shrugs to Front (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 6) Barbell Shrugs to Back (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 7) Dumbbell Shrugs to Front (2 Sets, Increasing weight each set): 10 Reps, 8 Reps
Exercise 8) Dumbbell Shrugs to Side (2 Sets, Decreasing weight each set): 6 Reps (heavy as poss), 10 Reps (Burn!)
Exercise 9) Abdominal Hanging Raises: 3 sets to failure
Cool-Down with some stretches and gentle pacing.
Day 5: Chest & Biceps
Warm-up with some cardio and stretching.
Exercise 1) Incline Barbell/Dumbbell Press (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 2) Flat Barbell/Dumbbell Press (3 Sets, Decreasing weight each set): 6 Reps, 8 Reps, 10 Reps
Exercise 3) Incline Dumbbell Flies (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 4) Cable Cross-Over: 2 double drop sets to failure
Exercise 5) Standing Barbell Curl (4 Sets, Increasing weight each set): 10 Reps, 10 Reps, 8 Reps, 6 Reps
Exercise 6) Preacher E-Z Bar Curl (3 Sets, Increasing weight each set): 10 Reps, 8 Reps, 6 Reps
Exercise 7) Seated/Standing Alternate Dumbbell Curl (2 Sets, Increasing weight each set): 10 Reps, 8 Reps
Exercise 8) Concentration Curls: 2 double drop sets to failure (Burn!)
Exercise 9) Abdominal Crunch: 3 sets to failure
Cool-Down with some stretches and gentle pacing.
Day 6:
Rest
Fat Stripping/Weight Loss
Before considering sets and routines it would be advantageous for you to first establish your BMR, maximum heart rate and then read about aerobic training, as this is how you specifically target fat burning. The following paragraphs have been taken from the main text in the ‘Training and Performance' section:
Aerobic Threshold
Aerobic threshold is the intensity or heart-rate at which an individual burns the most fat. Using fat for fuel, more oxygen is required to release a given amount of energy than when carbohydrate is the main fuel. This means that at low intensities, when plenty of oxygen is available to the muscle, fat is the preferred fuel. As intensity increases, at some point the cardiovascular system will not be able to transport (proportionally) more oxygen the muscles. This is the aerobic threshold. Above this point, increased intensity will reduce fat burning.
Training Zones
Training zones are based on a percentage window of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness:
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.
Basal Metabolic Rate (BMR)
Basal metabolic rate refers to the amount of energy (calories) your body "burns" in a resting state. There are two fairly robust scientific measures that are used to obtain an individual's metabolic rate: Direct calorimetry and Indirect calorimetry
Direct calorimetry involves isolating the person in a sealed chamber and measuring heat as it is released. Indirect calorimetry is less precise but easier to accomplish. It measures the total amount of oxygen a person uses and converts that measure into calories spent.
Assuming you do not have access to pressurised chambers or scientific oxygen measuring equipment there is a third method one can use; the BMR Formula. The BMR formula uses the variables of height, weight, age and gender. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is “lean body mass” and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).
BMR Formula
Women : BMR = 655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yr)
Men : BMR = 66 + (13.7 x weight kg) + (5 x height cm) - (6.8 x age yr)
To determine the number of calories you burn up in your day to day routine, we use the Harris Benedict Equation.
Harris Benedict Equation
The Harris Benedict Equation is a formula that uses your BMR and then applies an “activity factor” to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is (again) lean body mass.
To determine your total daily calorie needs (C), multiply your BMR by the appropriate activity factor, as follows:
Activity Factor
sedentary (little or no exercise): C = BMR x 1.2
lightly active (light exercise 1-3 days/wk): C = BMR x 1.375
moderately active (moderate exercise 3-5 days/wk): C = BMR x 1.55
very active (hard exercise 6-7 days/wk): C = BMR x 1.725
extra active (very hard exercise): C = BMR x 1.9
For example, If you are sedentary and have a BMR of 1745. Multiply your BMR by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight.
Below is a table showing the amount of calories burned from different activities;
Activity Total Calories/Hr
Ballroom Dancing 125-310
Canoeing (slowly) 180-200
Cooking 185-200
Walking Slowly (2-1/2 mph) 210-230
Cleaning 235-355
Brisk Walking (4 mph) 250-345
Golf 300-350
Jogging (6 mph) 315-480
Cycling (9 mph) 315-480
Tennis 315-480
Skating 320-400
Gardening (heavy) 450-525
Basketball 480-625
Aerobic Dancing 480-625
Swimming 480-625
Cross Country Skiing 480-625
Maximum Heart Rate (MHR)
Maximum heart rate = 208 - (0.7 x age).
For example if you are 33, then your MHR would be 184.9 (i.e 185) beats per min.
For specific fat burning, as discussed above, you would want to be working for around 30 min at “ The Energy Efficient or Recovery Zone - 60% to 70%”
So your Heart Rate Training Zone would be 60% of 185 = 111 bpm, to 70% of 185 = 129.5 (i.e 130) bpm. So, if your pulse is telling you that your heart is beating within this range, you know you are specifically burning fat! Doing this first thing in the morning, daily before breakfast, is a great way to accelerate fat loss.
Please make sure you are sufficiently hydrated: see our Water section.
Fat Stripping/Weight Loss Programme: Based on 3 days per week training routine.
Points to note:
Intensity is important, this programme is based on “circuit-training”, weights should be moderate: causing failure between 12-20 reps. Sessions are made up of a combination of mixed bodypart, upper body/lower body and lower body/upper body split work-outs. The sequence of exercises are constantly changed to include the “multi-angle”/continuous shock principle for developing/toning muscle. The circuit should last no more than 35 mins, not including warm-up or the 20-30 min cardio at end of each session. All sessions should finish with at least 20 mins of aerobic (fat burning) cardio work: which you should have already calculated. This programme will still allow you to develop/retain muscle whilst shedding excess surface fat and water (providing you have taken the time to consider your daily calorie target and sources of calories i.e. high protein, low carb, good fat diet). Try it for 6-8 weeks and let us know how you progress. Training programmes are always open to scrutiny but we hope people agree there is a logic behind this programme. It has been tried and tested on many separate occasions with very positive results so we have included it here.
Training Split:
Day 1:
Warm-up with some cardio and stretching.
Exercise 1) Seated Shoulder Press: 2 double drop sets to failure
Exercise 2) Calf Raises: 2 double drop sets to failure
Exercise 3) Bench press: 2 double drop sets to failure
Exercise 4) Leg Curl: 2 double drop sets to failure
Exercise 5) Biceps Curl: 2 double drop sets to failure
Exercise 6) Leg Extension: 2 double drop sets to failure Exercise 7) Seated Row/Lat Pull-Over: 2 double drop sets to failure
Exercise 8) Ab Crunch/Hanging Raises: 2 double drop sets to failure
Exercise 9) Triceps push-down: 2 double drop sets to failure
Aerobic) 20-30 min aerobic cardio
Cool-Down with some stretches and gentle pacing.
Day 2:
Aerobic) 30 min aerobic cardio
Day 3:
Warm-up with some cardio and stretching.
Exercise 1) Seated Shoulder Press: 2 double drop sets to failure
Exercise 2) Bench press: 2 double drop sets to failure
Exercise 3) Seated Row/Lat Pull-Over: 2 double drop sets to failure
Exercise 4) Biceps Curl: 2 double drop sets to failure
Exercise 5) Triceps push-down: 2 double drop sets to failure
Exercise 6) Ab Crunch/Hanging Raises: 2 double drop sets to failure
Exercise 7) Calf Raises: 2 double drop sets to failure
Exercise 8) Leg Curl: 2 double drop sets to failure
Exercise 9) Leg Extension: 2 double drop sets to failure
Aerobic) 20-30 min aerobic cardio
Cool-Down with some stretches and gentle pacing.
Day 4:
Aerobic) 30 min aerobic cardio
Day 5:
Warm-up with some cardio and stretching.
Exercise 1) Ab Crunch/Hanging Raises: 2 double drop sets to failure
Exercise 2) Calf Raises: 2 double drop sets to failure
Exercise 3) Leg Curl: 2 double drop sets to failure
Exercise 4) Leg Extension: 2 double drop sets to failure
Exercise 5) Triceps push-down: 2 double drop sets to failure
Exercise 6) Seated Shoulder Press: 2 double drop sets to failure
Exercise 7) Seated Row/Lat Pull-Over: 2 double drop sets to failure
Exercise 8) Biceps Curl: 2 double drop sets to failure
Exercise 9) Bench press: 2 double drop sets to failure
Aerobic) 20-30 min aerobic cardio
Cool-Down with some stretches and gentle pacing.
Day 6:
Aerobic) 30 min aerobic cardio
Day 7:
Aerobic) 30 min aerobic cardio