New fitness programs with workout

New fitness programs with workout

As new fitness programs carry on to do our most excellent to live a vigorous lifestyle and misplace or uphold our weight we more often than not center on consumption a vigorous diet, exercise frequently and taking nourishing vitamin supplement. These are the three mainly significant factors in a well weight defeat program. To go down weight many populace consider that salt expenditure may hold reverse it or still cause them to increase weight. So what cause us to misplace or increase weight?

Effectual and permanent vigorous weight loss is basically burning extra fat than we munch through. This is a significant yet straightforward description because there are additional things we do to increase or lose weight that are neither truthfully effectual and or they are not enduring. Effectual and enduring weight defeat will merely occur when you decrease your plump. An elevated sodium diet does not assist decrease fat.

A diet high in salt or sodium will reason you to keep hold of water. This water preservation will reason you to increase water weight, other than this are not enduring. On the other hand, if you inferior your sodium eating you can for the time being loses weight.

So I was hoping that maybe somebody could check out my routine and give some suggestions.

I typically make it to the gym 4-5 days a week for about an hour and a half to two hours per day monday through friday using the weekend as a recovery period or to focus on cardio.
Workout program
Monday is generally primarily focused on chest and biceps as follows

-Dumbell Press 3 sets. 8reps @ 80lbs, 7reps @ 90lbs, 5 @ 100lbs

-Seated Preacher Curls 3 sets. 10 reps @85lbs, 8reps @95lbs, 6reps@ 105

-Dumbell Flies 3 sets. 10reps @45lbs, 10reps @50lbs, 10reps @ 55lbs

-Seated Hammer Curls 3 sets. 10reps @40lbs,10reps @45lbs,10reps @55lb

-Misc ab focus w/o

-Incline or Decline dumbell bench 3 sets. 10reps @ 70lbs x3

-Cable curls w/rope (10 reps @ 90lbs) followed by cable curls with single handle 10reps each each arm @40lbs

-Back Extensions (on extension bench) 3 sets x 10reps w/45lb plate

Tuesday is primarily focused on shoulders and triceps as follows;
-Seated overhead dumbell press 3 sets. 10reps@ 65lbs, 10reps@ 70lbs, 8reps@ 75lbs
-Skull crushers 3 sets. 10reps@ 60lbs, 10reps@ 65lbs, 8reps@ 70lbs
-Dumbell Lateral Raise 3 sets. 10 reps@ 35lbs, 10reps@ 40lbs, 10reps@ 45
-Upright Rows between each set 3sets X 10 @ 75lbs
-seated upright tricep extension w/dumbell 3 sets. 10reps@ 65lbs, 10reps@ 70lbs, 10reps@ 75lbs
-Misc ab focus w/o
-Dumbell Front Raise 3 sets. 10 reps@ 35lbs, 10reps@ 40lbs, 10reps@ 45
-Cable extensions w/rope (10 reps @ 110lbs) followed by cable extions with single handle 10reps each each arm @40lbs
-Back Extensions (on extension bench) 3 sets x 10reps w/45lb plate

-Generally repeat same or similar routine for wednesday and thursday.

Fridays are always Back/Lat and generally only about an hour.
-Standing bent over rows 3 sets.12rep@ 70lbs,12reps@ 75lbs,10reps@ 85
-Wide grip lat pull-down 3 sets. 10rep@ 130lbs, 10rep@ 150lbs, 10rep@ 180lbs
-Bent over one arm dumbell rows 3sets. 10reps@ 75lbs, 10reps@ 80lbs, 10reps@ 85lbs
-Close Grip lat pull-down 3sets. 10rep@ 130lbs, 10rep@ 150lbs, 10rep@ 180lbs
-Misc ab focus w/o
-Seated cable rows 3 sets. 10rep@ 130lbs, 10rep@ 150lbs, 10rep@ 180lbs
-Dumbell Shrugs 3 sets. 10X75lbs, 10X85lbs, 10X95lbs
-Back Extensions (on extension bench) 3 sets x 10reps w/45lb plate

All the dumbell weights are per dumbell. bar weights ar total bar weight. Also all numbers are from this past week. those vary a bit from week to week. as do the exact lifts but they are always comperable. The core lifts are pretty much constant.

Also You have to exclude any strenuous lower body workouts because of recent meniscus tear and an MCL tear.

Build muscle mass

You can build muscle mass with basically any type of resistance training, and anyone that says supplements don't work, is simply uneducated on the subject.

Protein:
Working out (resistance training) breaks down muscle tissue and causes micro-tears in the muscle fibers. In order for your body to rebuild new muscle tissue (hypertrophy), you must rebuild the muscle (protein) strands that have been torn. Your body breaks down proteins and uses specific amino acids from the proteins to accomplish this. I use and also recommend BioWhey Glycinate as the number one protein supplement due to it's amino acid profile as well as quality of ingredients etc. We can discuss this more in depth later if you'd like, but all proteins are NOT created equal.

Anabolic supplements:
Legal anabolics increase your body's rate of repair and or ability to store proteins. If you say that anabolics don't make you grow, look at the 300+ pound Super Heavyweight bodybuilders who are using illegal steroids (anabolics https://stero-market.com/injectable-steroids/) and tell me you think that they could be that large or muscular without some type of help. It is simply not possible.

It is one thing to go from 6'2" and 135 pounds to putting on 30 pounds and a completely different thing for someone like myself (5'11" weighing 240 pounds, lean with a 400+ pound bench press etc.) to put on 30 pounds. I started out at under 120 pounds when I originally started lifting when I was a child, to currently using 150 pound dumbbells in each hand for chest presses... I couldn't have done it without supplements... (I'm just not that cool...)