TRAINING: BODYBUILDING
Description This program guide contains dieting, supplementation, and workout routines to walk you through the field of Bodybuilding. We will show you what to do, when to do it, and why to make you a pro. -SECTION 1 ROUTINES: are constructed to increase muscle size and definition. Page 4: Level 1 Routine for Introductory Gym Training Page 6: Level 2 Routine for Basic Two Group Training Page 8: Level 3 Routine for Supersetting. An introduction in advanced training styles. Page 10: Level 4 Routine for Slow Rep or Focused Training Page 12: Level 5 Routine for Hypertrophy Training Page 14: Level 6 Routine for Negative Rep Training
Description -SECTION 2 SUPPLEMENTS: with descriptions on what the ingredients do. Page 18-23: Pre-Workout Ingredients Page 24-29: Protein Types Page : Amino Acids Page : Vitamins Page : Mass Gainers -SECTION 3: DIETING is one of the most important and difficult aspects of fitness. We describe how to manage your diet to put on quality mass and not put on fat.
Section 1:ROUTINES
This section consists of exercise routines designed to put on size. Building larger muscles but you must follow a high calorie and protein diet to get the results. This is a Muli-level routine schedule. Instead of an 8-10 week program, it consists of multiple 8-10 week programs to extend your training to about 1 year. We constantly change up the training style to keep you from platueing which keeps the results going.
Level 1 routine Introductory training for the inexperienced. This 6 week program is to get you used to the gym enviroment. Each week will build you up for the next course where bigger result will happen. (Note: If you can not do the amounts of pullups and dips in the last weeks then do what you can. If you can not do any then do the triceps exercises from the previous weeks) • Monday – Workout • Tuesday – Rest • Wednesday – Workout • Thursday – Rest • Friday – Workout • Saturday – Rest • Sunday – Rest
Goals: 1. Weights: find weight amounts so you can barely complete the rep amounts, no more, no less. 2. Form: this is extremely important if you want to pack on muscle mass and avoid injuries, form is EVERYTHING!!! 3. Conditioning: this routine is to get you ready for the real routines to avoid injuries. 4. Commitment: slowly get you and your schedule used to going to the gym.
Level 1 routine Level 1 routine week 1-3 Full Body
Level 1 routine week 4-6 Full Body
Exercise
Sets Reps
Exercise
Sets Reps
Squat
2
12
Squat
2
12
Bench Press
2
12
Bench Press
2
12
Deadlift
2
12
Deadlift
2
12
Shoulder Press
2
12
Shoulder Press
2
12
Barbell Row
2
12
Barbell Row
2
12
Tricep Extensions 2
12
Dips
2
12
Lat Pull-Down
2
12
Pull Ups
2
12
Barbell Curl
2
12
Barbell Curl
2
12
Standing Calf Raise 2
12
Standing Calf Raise 2
12
Level 2 routine This 4 days a week for 8 weeks routine is where the real work begins. You should expect a lot more muscle mass and size but more commitment is needed here! Goals: 1. Food: High protein and High Carbs 2. Form: this is extremely important if you want to pack on muscle mass and avoid injuries, form is EVERYTHING!!! 3. Commitment: Push until you can not complete the next rep. Your mind will play tricks on you, keep trying to push higher reps than what it says. If you can, increase the weight. Don't stop because you completed the number, stop because you can not complete another rep.
Level 2 routine
Level 3 routine Supersetting is when you perform two exercises before you rest. This helps you break out of workout plateaus to keep constant results. This is a high fatigue training regiment but is a shorter exercise time frame.
Goals: 1. Food: High protein and High Carbs 2. Form: this is extremely important if you want to pack on muscle mass and avoid injuries, form is EVERYTHING!!! 3. Commitment: You will be tempted to take a rest between both exercises, do not do this. Rest before you complete both exercises will prevent full muscle fatigue. You want full muscle fatigue to gain the most results. • Weeks 1-2: 4 Sets x 10 Reps • Weeks 3-4: 4 Sets x 8 Reps • Week 5: 2 Sets x 8 Reps • Weeks 6-7: 4 Sets x 6 Reps • Weeks 8-9: 5 Sets x 10 Reps • Week 10: 2 Sets x 10 Reps
Level 3 routine
Level 4 routine Concentration phase, you will be doing only one muscle group per day. This phase is for very slow reps, cut the time you normally complete a rep in half. Slow and good form is the focus here. This is a six day a week training regement for 8 weeks.
Goals: 1. Food: High protein and High Carbs 2. Form: this is extremely important if you want to pack on muscle mass and avoid injuries, form is EVERYTHING!!! 3. Commitment: Six days a week can be pretty brutal, that is why it is a Level 4 routine. It does not get easier, you get stronger. Keep pushing yourself and you will get results.
Level 4 routine
Level 5 routine This routine takes all your muscles and places them into three groups. One day you prep the muscles and then the day after you lift hard, this is called "Hypertrophy Training". Six day a week training for five weeks. Goals: 1. Food: High protein and High Carbs 2. Form: The first day (prep day) is supposed to be quick lower intensity and second day higher intensity 3. Commitment: Six days a week has already been done in the last rank. Now you are just increasing intensity and focus for more results. Keep pushing yourself! You got this!
Level 5 routine
Level 6 routine The levels have taken you from beginner to a pro. Meet Level 6, this is a superset routine that also uses "Negative Reps" and "Increased Range of Motion" Negative Reps is when you have the weight in the tensed up position, you very slowly release the weight. It should take you about 12-15 seconds of slowly releasing to complete a negative rep. Increased Range of Motion is when the weight is rotated during a rep or over flexing. Example, during a bicep dumbell curl you would start in a hammer curl position. Mid way through you rotated to a normal bicep curl. Then at the top you over flex another 45 degrees. Goals: 1. Food: High protein and High Carbs 2. Form: Your last rep is a Negative Rep, you really have to push to failure on this. Release the beast! 3. Commitment: You have trained and prepared yourself for this. Look how far you have come. Destroy this routine!!!!!! (ALL WEIGHT IS INCREASED WHEN SET REPS ARE LOWERED.........MANDITORY!!) (NEGATIVE REPS FOR LAST REPS IN EACH SET.........MANDITORY!!
Level 6 routine
SECTION 2: SUPPLIMENTS
Here we will teach you about many of the supplements used in the fitness industry. We will not talk about specific brands, but will break down the ingredients by explaining their uses. This will make reading the labels seem less like a foreign language.
Pre-workout ingredients Pre-Workout drinks are all different, most are for an energy boost to fuel your workouts. The problem is what is in them and which one do you pick? This chapter was designed as a refference guide to educate you in how your body uses the ingredients. No more looking at labels like it is another language, this will help guide you to what you want.
What is in a Pre-Workout? ARGININE is one of the most popular pre-workout ingredients because the body readily converts it to nitric oxide (NO). This help muscle pump. BETA-ALANINE is an amino acid that combines with the amino acid histidine in muscle cells to form carnosine, which is critical for muscle strength. BETAINE is a modified amino acid known as trimethylglycine. It’s effective for boosting muscle strength and power by as much as 25% and increasing the number of reps you can do by 10 percent. BRANCHED CHAIN AMINO ACIDS (BCAAs) include the three amino acids leucine, isoleucine, and valine. They’re important for muscle growth, increasing energy, and fatigue.
What is in a Pre-Workout? CAFFEINE is a powerful stimulant that increases alertness by binding to receptors in the brain. This keeps nerve activity up and fatigue down. CITRULLINE MALATE increases energy levels by removing ammonia from the body that delays fatigue and improves recovery. CREATINE provides muscles with the quick energy they need during workouts. It also pulls more water into the muscles for a greater pump, which leads to greater long-term muscle growth. GLYCEROL is the backbone of triglycerides—the primary fats in our diet, binding large amounts of fluids like water for greater pump
What is in a Pre-Workout? TAURINE is an amino acid that helps to increase muscle endurance and strength. It can increase blood flow to muscles by enhancing NO production. Taurine also draws water into your muscles for a bigger pump. TYROSINE is an amino acid that boosts energy, mood, and mental focus by producing hormones and neurotransmitters that boost your intensity during workouts VINPOCETINE is the active ingredient in the viny shrub Lesser periwinkle. Vinpocetine is regarded as a “smart drug� because it has been used clinically in Europe to enhance memory as well as treat a number of brain disorders. Effects are mainly to dilate blood vessels, enhance blood flow, support the proper function of red blood cells, reduce blood viscosity, increase oxygen utilization and enhance the production of energy.
What is in a Pre-Workout? GERANIUM EXTRACT the extract of this plant contains the active ingredient, methylhexanamine, also known as dimethylamylamine (DMAA). A powerful stimulant effect and can enhance mood, decrease hunger, and boost fat burning. Some even report a bit of a euphoric effect that allows them to take their training intensity to new levels RHODIOLA EXTRACT is a wellresearched adaptogen. That means that it helps the body better deal with stress (like exercise). One of the main benefits of this root extract is its ability to increase the release of beta-endorphins. These are the brain chemicals that reduce pain and improve mood so you can make it through the most grueling workouts
What is in a Pre-Workout? HISTIDINE this amino acid forms histamine, which is involved in the immune response. It can also boost NO levels (best when combined with arginine). HUPERZINE A extract from club moss. Huperzine prevents the breakdown of acetylcholine in the brain. With higher acetylcholine levels your brain is sharper and mood is improved for more focused workouts. Higher acetylcholine levels can also enhance muscle strength. AMINOGEN this increases the absorption of protein by the body, as well as its utilization by the muscle fibers
PROTEIN TYPES Proteins are the building blocks for muscle, without it in your routine diet you stand no chance of gaining muscle mass. Yet the exact amount and type is always debated. Typically a body builder would consume at least one gram to one pound of body weight he wants to achieve daily. Ideally all your protein consumed throughout the day should be from a variety of sources (meats, shakes, and vegan). This page is set up to explain each type of protein and its usability, while explaining bad qualities it may have. From this you can set up what type’s best suite your taste, allergies, or schedule. Our bodies can make or convert some aminos as needed but there are nine others that can only be introduced by diet. It is true that animal proteins carry a high amount of these amino acids but it does not mean they are better than some plants. The right combinations can increase the body’s absorption; if it is not absorbed then it is useless. Although meats have that higher protein or amino amounts, plants tend to have higher absorption when used correctly.
Meat Protein (Beef) Protein Per Ounce- 7 grams Fat Content- High 6 grams per ounce Calorie Content- High Health Concerns- Promotes colon cancer May Contain- Antibiotics, pesticides, and hormones Meat protein is complete, containing all the essential amino acids and not particularly allergenic.
Poultry Protein Protein Per Ounce- 8.5 grams Fat Content- Low 1 gram per ounce. Calorie Content- Low May Contain- Antibiotics, arsenic, and chicken leukosis cancer tumors. Chicken and turkey tend to be cheaper, less fattening, and contain about the same useability as beef.
Fish Protein Protein Per Ounce- 6 grams Fat Content- Low 1.5 grams per ounce (healthy Omega-3) Calorie Content- Low May Contain- Mercury, antibiotics, and dioxin Fish is a good high protein food. It contains reasonable amounts of quality protein, virtually no carbohydrates, and little saturated fat. Varies with fish types.
Pork Protein Protein Per Ounce- 7 grams Fat Content- High 4 grams Calorie Content- High (very close to beef, averages higher) May Contain- Antibiotics, pesticides, and hormones. Slightly more digestable than beef. Bacon type pork is not indicated here, bacon is extremely high in fat about almost triple the fat content, here is tenderloins.
Milk Protein Protein Per Ounce- 1 gram Fat Content- High 0.8 gram Calorie Content- High Dairy is one of the leaders in food allergies. Many people can not break down the lactose sugers or some pay be allergic to the casin protein present (will be discribed later).
Egg Protein Protein Per Ounce- 3.5 grams Fat Content- High 2.8 grams (whole) Low 0.06 grams (whites) Calorie Content- High (whole) Low (whites) May Contain- Dairy allergens One of the most allergenic of all proteins (allergens concentrated in egg whites). Egg whites contain the protein while the yolk contains vitamins, antioxidants, and sometimes omega-3 (if free range chickens)
Whey Protein/Casine Protein Per Ounce- Concentrated suppliment and is practically gram for gram Fat Content- Low Calorie Content- Varies by type, generally higher with flavoring May Contain- High cholesterol, dairy allergens Generally the leading protein based suppliments due to high absorbtion and being high in branch chain amino acids. Yet it is highly allergenic (1-3% of people are allergic because of it being made from milk) and high in cholesterol. Casine is made by relatively the same process and ingredients but is a slower release protein generally used before bed so your body can slowly process it throughout the night.
Soy Protein Protein Per Ounce- 1.2 grams Fat Content- Medium 0.54 grams Calorie Content- Low May Contain- High in allergens Health Concern- May cause pancreatic cancer High in allergens (about 28 different types) and the more you are exposed to it the more likely you are to develope an allergy. Has enzymes that inhibit the bodies ability to break it down making it not processed well. pancreas, including cancer.
Hemp Seed Protein Protein Per Ounce- 6 grams Fat Content- High 8 grams (healthier fats like Omega 3 and Omega 6) Calorie Content- Medium Hemp seed protein is easily digested, absorbed, and utilized by the human body. It is hypoallergenic and also boosts your immune system. Unfortunately it is not very concentrated in its protein and is not effective as a muscle builder.
Buckwheat, Millet, Beans, Etc. Tend to be unbalanced in their amino acid ratios. Unbalanced ratios means they need to be mixed with different types to get the full benefit. Not to mention more need to be consumed to obtain the same protein levels as meats. There are to many variations in this catagory to give fats and protein amounts. Tend to be in the mid range of all catagories.
Rice Protein (brown rice) Protein Per Ounce- 12 grams Fat Content- Low 0.3 grams (mostly from flavorings) Calorie Content- Low Good qualities of rice are being hypoallergenic, easily digested protein (twice as digestable as soy), high in aminos cysteine and methionine. Bad sides are low in amino lysine which affects absorbtion.
Spirulina, Blue Green Algae, and Chlorella Protein Per Ounce- 16.4 grams Fat Content- Low 2.2 grams Calorie Content- Low May Contain- Allergens Spirulina is a super food, your body processes about 90% in a very short period of time with amino acid absorbtion almost instant. Better yet, there is almost no calories and no fat. The down fall is the price, it tends to be expensive. And about 30% of people can be allergic. Numbers based on Spirulina, the others are very close in the way the body processes them.
Pea Protein Protein Per Ounce- 10 grams Fat Content- Low 0.67 grams Calorie Content- Low I would not dismiss the idea of pea protein, it is actually a bit sweet tasting. The benefits are being high in lysine, which makes it a perfect match to mix with rice protein. The two together have high absorbtion, aminos, and digestability. Also is hypoallergenic.
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