After a few years of fruitless weight training and diet I
suddenly discovered the secret to building a powerful and muscular body
without a lot of weight gain or taking steroids.
You see, once you
reach your genetic limit in muscular bodyweight that's it - no more,
and that's NOT a bad thing. For me personally a bodyweight of 185 pounds
in lean condition was and is my limit. I am about 5' 10 1/2" tall.
Sure, I once took my bodyweight past 200 pounds but why? I thought it
would make me bigger for a contest. Guess what, after I dieted down I
went into the contest weighing the same as I did in the previous
contest. You know what else? Most people never even reach their genetic
limit of muscular size and weight. Why? Because they never learned the
proper way to eat and train.
The reason other guys in the gym would gain 20 to 40 pounds was the use of anabolic steroids. Guess what, I still defeated many of come contest time. Why, because they were preoccupied with size and weight when they should have been thinking about muscularity and balance. The ancient Greeks knew this. A balanced and muscular physique is much more appealing to the eye than a bloated and out-of-proportion physique. Besides that most of the steroid users burn out and eventually quit training all together. They never understood the science behind building muscle and health, proper weight training and diet.
Want visual proof? Just look at the retired bodybuilding and power-lifting champions of today. Most look like they never lifted a weight in their live, on top of that they have bad joints, tendon's, weak hearts and are very unhealthy.
Bodybuilding Champions from the 40's 50's and early 60's looked like physique champions well into their 60's and 70's and were still training till they passed away, most in their 80's or 90's. Can't say that about today's so called champions.
So...
Is it possible to build muscular size, muscular strength AND muscular balance all at the same time so you can look and feel like a Champion Bodybuilder??? YES!!!
Here's how!
You have to combine a program of powerlifting training with good bodybuilding movements that have been selected to compliment the lifts, and sculpt the developing muscle mass at the same time.
You should expect to be a bit tired and worn out form the following program if you're giving it all you've got. If you're serious about building a lean, balanced and muscular physique then you'll need to get serious about your diet, sleep and keeping a positive mental attitude.
Get Started With This 6-Week Program
Monday
Light stiff-leg deadlifts - 3 sets X 12 reps
Squat - 1 X 8, 1 X7, 1 X 6, 2 X 5 (Increase weight with each set)
Lying Laterals - 2 X 8, 2 X 6 (Increase weight for last two sets)
Light- medium bent-arm pullovers - 3 X 10 reps
Bench press - 1 X 10, 1 X 8, 1 X 5, 3 X 3-4 (weight increase after each set)
Situps - 3 sets of 50 reps
Note to you - You MUST work to using HEAVY weights in the squat and bench press or you're just wasting time and energy.
Wednesday
Regular-grip chins (no weight) - 3 X as many as you can do
Single arm rowing with heavy dumbbell - 3 X 10 each side
Prone hyper-extensions - 20 X 20 (no weight)
Deadlifts - 2 X 6, 2 X 4, 3 X 3-4, 1 X 1-2 (weight increase after each set)
Barbell curls - heavy - 4 X 6-8 (try and reach a new maximum weight for the last set unless your energy is low that day)
Leg raises - 3 sets of 20 no weight
Friday
SAME AS MONDAY WORKOUT, but add: barbell curls (same as Wednesday schedule)
I can hear you asking the questions right now!! "Dan, what about calf, triceps, and all the other exercises you didn't put in the routine?"
To build the ideal, most muscular body you need to adapt, change and grow.
The body adapts to everything, that's why people who do heavy manual labour only get so big, then stop growing. The workout I just gave you will keep you growing for 4 to 6 weeks. Then it's time to advance to a more customized Muscle Building Course.
You see, once you
reach your genetic limit in muscular bodyweight that's it - no more,
and that's NOT a bad thing. For me personally a bodyweight of 185 pounds
in lean condition was and is my limit. I am about 5' 10 1/2" tall.
Sure, I once took my bodyweight past 200 pounds but why? I thought it
would make me bigger for a contest. Guess what, after I dieted down I
went into the contest weighing the same as I did in the previous
contest. You know what else? Most people never even reach their genetic
limit of muscular size and weight. Why? Because they never learned the
proper way to eat and train.The reason other guys in the gym would gain 20 to 40 pounds was the use of anabolic steroids. Guess what, I still defeated many of come contest time. Why, because they were preoccupied with size and weight when they should have been thinking about muscularity and balance. The ancient Greeks knew this. A balanced and muscular physique is much more appealing to the eye than a bloated and out-of-proportion physique. Besides that most of the steroid users burn out and eventually quit training all together. They never understood the science behind building muscle and health, proper weight training and diet.
Want visual proof? Just look at the retired bodybuilding and power-lifting champions of today. Most look like they never lifted a weight in their live, on top of that they have bad joints, tendon's, weak hearts and are very unhealthy.
Bodybuilding Champions from the 40's 50's and early 60's looked like physique champions well into their 60's and 70's and were still training till they passed away, most in their 80's or 90's. Can't say that about today's so called champions.
So...
Is it possible to build muscular size, muscular strength AND muscular balance all at the same time so you can look and feel like a Champion Bodybuilder??? YES!!!
Here's how!
You have to combine a program of powerlifting training with good bodybuilding movements that have been selected to compliment the lifts, and sculpt the developing muscle mass at the same time.
You should expect to be a bit tired and worn out form the following program if you're giving it all you've got. If you're serious about building a lean, balanced and muscular physique then you'll need to get serious about your diet, sleep and keeping a positive mental attitude.
Get Started With This 6-Week Program
Monday
Light stiff-leg deadlifts - 3 sets X 12 reps
Squat - 1 X 8, 1 X7, 1 X 6, 2 X 5 (Increase weight with each set)
Lying Laterals - 2 X 8, 2 X 6 (Increase weight for last two sets)
Light- medium bent-arm pullovers - 3 X 10 reps
Bench press - 1 X 10, 1 X 8, 1 X 5, 3 X 3-4 (weight increase after each set)
Situps - 3 sets of 50 reps
Note to you - You MUST work to using HEAVY weights in the squat and bench press or you're just wasting time and energy.
Wednesday
Regular-grip chins (no weight) - 3 X as many as you can do
Single arm rowing with heavy dumbbell - 3 X 10 each side
Prone hyper-extensions - 20 X 20 (no weight)
Deadlifts - 2 X 6, 2 X 4, 3 X 3-4, 1 X 1-2 (weight increase after each set)
Barbell curls - heavy - 4 X 6-8 (try and reach a new maximum weight for the last set unless your energy is low that day)
Leg raises - 3 sets of 20 no weight
Friday
SAME AS MONDAY WORKOUT, but add: barbell curls (same as Wednesday schedule)
I can hear you asking the questions right now!! "Dan, what about calf, triceps, and all the other exercises you didn't put in the routine?"
To build the ideal, most muscular body you need to adapt, change and grow.
The body adapts to everything, that's why people who do heavy manual labour only get so big, then stop growing. The workout I just gave you will keep you growing for 4 to 6 weeks. Then it's time to advance to a more customized Muscle Building Course.
"FREE" Muscle Building Reports! To build lean muscle.. http://Www.BodyBuildingWithoutSteroids.Com. Use my "FREE" muscle building reports to keep growing lean and muscular. Any questions, shoot me an email at MrMichigan@Bex.Net
Dan, Your health and bodybuilding coach.
Article Source:
http://EzineArticles.com/?expert=Dan_Przyojski
Dan, Your health and bodybuilding coach.
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