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(79 votes) Published: Dec 22, 2007 1:50 p.m. In 7 Favorites Lists Viewed 633 times
FIRST OFF I DO NOT TAKE CREDIT FOR THE PICTURES OF EXERCISE EXECUTION
In this egg I will explain an efficient way to build muscle even if all you own is free weights but before I do that I want to give you a good amount of information on how your muscles grow.
Vocab Free weights-in the case of this egg a barbell and dumbbell
Barbell-"A bar with adjustable weights at each end, lifted for sport or exercise"(thefreedictionary.com)
Dumbbell-Individual weights for either of your two hands. They look like barbells for each individual hand.
Rep-short for repetition, which is one execution of the exercise
Set- A grouping of reps usually consisting of 8-12 reps
Information on Muscles Muscle Enlargement also called hypertrophy is something that many people do wrong without realizing it. The way a muscle gets bigger is by it tearing from overworking it. Which is what causes the feeling of pain and/or discomfort. The Muscle then rebuilds in layers making it bigger and making it be able to handle more resistance.
Things to remember
1. Muscles rebuild while they are resting so don’t work out a muscle within 48 hours of your previous workout of that muscle.
2. Your muscles are hungry for protein when rebuilding so make sure you eat something full of protein after a workout and before bed.
3. Stretching before and after a workout is essential do not skip this thinking it is not needed.
Finding the correct weight to use
To find the correct amount of weight that you should use is a hard thing to do and is done by trial and error. You want aim for a weight that will leave your targeted muscles aching and begging for mercy after 5 sets of 8-12 reps. Don’t make it so heavy that you only need to do 3 sets of 4 that builds muscle of a lower quality and you will most likely end up hurting yourself.
The Overall Workout
This is a workout to build muscle that make you look better overall like biceps(front of upper arm), triceps(back of upper arm), pectorals(chest), upper and lower abdomen, obliques(on either side of abdomens).
Day 1-Arms, chest, and shoulders. This day consists of 3 exercises
1- Standing Barbell Curls
This exercise is setup by picking up the barbell with an underhand grip and bringing it to your waist.
Execution: Lift the barbell to your chest while keeping a tight grip on the bar as shown in the picture below.
2- Bench Press
This is setup by laying down on something flat preferably a workout bench. The floor can be used if nothing else is available. Grab the barbell with an over hand grip and bring it to your chest while you are lying down.
Execution: Raise the barbell off your chest and into the air as shown below. Keep a tight grip on the bar throughout the exercise.
3- Shoulder Press
Setup while in a seated position. You want to take a barbell or two dumbbells in your hands and place them behind your directly above your shoulders.
Execution: Lift the weights in the air as shown in the picture below while keeping a tight grip on the handles.
Day 2-Abdomen
I was planning on typing this portion myself but when I was searching the directory for eggs done on this previously I found a great egg for Your abdomen. Since NosKrazy did a better job then I ever could have on explaining this I refer you to his egg
I would also like to add that you can attach weights to your arms and legs to add more resistance if you find those easy. The weights for this are the shit they wore in Dragonball-Z called ankle and wrist weights.
Day 3Rest
Remember I said muscles build when you are resting here is a day for them to do just that.
Back to day 1 Yes It is a never ending cycle
This concludes my exercise program.
Things to Remember for Exercising
1.Drink a lot of water before during and after all exercises except abdomen exercises because water conflicts with the abdomen muscles.
2.If you find the exercises getting easy add 10% more weight to each exercise that is easier.
Protein is essential!
3.Aim to be finished an exercise in 5 sets of 8-12 reps
4.Work out your legs too I do this with sports so it is not included in my workout but if you don’t play sports find a way to exercise your legs. You do not want to look like a half used tube of toothpaste do you?
5.Muscle building takes time your muscles will not show noticeable for growth for about 2 weeks.
6.To check for un-noticeable growth measure weekly your muscle at its highest point with those things used to measure your waist circumfrence.
This concludes my egg.
If you have any questions, comments or concerns message me or comment them and I will gladly answer them to the best of my ability.
Dec 22, 2007 3:33 pm - Though I am happy with the rating and those who did comment but there is 20 votes and 5 people commented. Only 4 of the 5 who voted commented also.
Dec 22, 2007 3:39 pm - Good job, but mostly stuff i all ready knew. Just a comment i would like to make though, on the "finding the right weight" paragraph you mentioned that 5 reps of 8-12 and not to do heavier weight. In past experience and from talking to my coaches ive found that doing heavier weight less times will end up allowing you to lift more. Where as less weight more times gets you more cut cause it burns more fat while doing it but sacrificing not lifting as much. From my first year of lifting i started out with a max of 175 in bench press... yeah i know but we all start low from some where. But now doing sets like i mentioned above, ive raised to 315 pounds in just over a year. But thats with other supplementals like curls.
Dec 22, 2007 5:11 pm - lifting heavier weights less times guves you more strength but lifting lighter weights guves you more muscular stamina i think thats what my coach told me
Dec 22, 2007 6:57 pm - This is a good example of a 5 star egg:
-good grammar and spelling
-information is supplied through factual statements rather than tenuous and unfounded accounts.
-information is practical
5 stars on your profile as well; for not flaming users that were spectic(al) or cynic(al) of the information in your egg.
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