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The Strength Gaining Workout and Diet


BodybuildingPro.com Articles Database Articles by Writer Articles Written by Matt Canning The Strength Gaining Workout and Diet



Click HERE for Part II of this series.

Go to: The Workout

Go to: The Diet

Go to: General Tips

The Workout
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Weeks 1-4

The first four weeks are for conditioning. Learn to walk before you run. Use lighter weights for higher repetitions to perfect your form and get a feel for the exercises. The goals for the first four weeks are to develop muscular endurance and control.

Pretraining Warm-up

Before each workout, perform light cardio activity for 10-15 minutes. A stationary bike, combined with light stretching of the muscles to be worked out that day will help you ease into the workout to follow.



The Workout
Day 1: Legs
Bodypart Exercise Sets Reps
Thighs Leg Extensions 1 20
Squats 6 10-12
Leg Extensions 5 10-12
Standing Hamstring Curls 5 10-12
Seated Hamstring Curls 5 10-12
Day 2: Chest and Calves
Chest Flat Barbell Presses 6 10-12
Incline Dumbbell Presses 5 10-12
Calves Seated Calf Raises 5 10-12
Standing Calf Raises 5 10-12
Day 3: REST
Day 4: Back & Traps
Back Deadlifts 6 10-12
Seated Pulldowns to the Front 5 10-12
Hyperextensions 5 10-12
Traps Dumbbell Shrugs 6 10-12
Day 5: Shoulders, Arms
Shoulders Seated Barbell Front Presses 5 10-12
Bent Lateral Raises 5 10-12
Upright Rows 5 10-12
Biceps Barbell Curls 6 10-12
Triceps Straight-Arm Triceps Pushdowns 6 10-12
Forearms Straight-Bar Triceps Pushdowns 6 10-12


The Diet
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The Diet
Weeks 1 and 2
Breakfast
  • 3.5 OZ Oatmeal

  • 2 Whole Eggs

  • 1 Banana

  • 1 Slice Whole Wheat Toast
Midmorning
  • Protein (30g) Drink

  • 1 Orange
Lunch
  • 0.25 lb Meat, Fish or Poultry

  • 7 OZ Baked Potato

  • 3.5 OZ Fresh Vegetables
Midafternoon
  • Protein (30g) Drink
Dinner
  • 0.5 lb Meat, Fish or Poultry

  • 7 OZ Baked Potato

  • 3.5 OZ Fresh Vegetables
Snack
  • Protein (30g) Drink


Weeks 3 and 4
Breakfast
  • 3.5 OZ Oatmeal

  • 3 Whole Eggs

  • 1 Banana

  • 2 Slice Whole Wheat Toast
Midmorning
  • Protein (30g) Drink

  • 1 Orange
Lunch
  • 0.5 lb Meat, Fish or Poultry

  • 7 OZ Baked Potato

  • 3.5 OZ Fresh Vegetables
Midafternoon
  • Protein (30g) Drink
Dinner
  • 0.5 lb Meat, Fish or Poultry

  • 7 OZ Baked Potato

  • 3.5 OZ Fresh Vegetables
Snack
  • Protein (30g) Drink


General Tips
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This program is designed for those with an beginner to intermediate background in weight training and nutrition. However, the program will benefit anyone who can be consistent. This is generally for the hardgainer or ectomorph body types, but as it is, both the diet and workout are balanced enough for everyone to enjoy and benefit from.

During the first month of training, water intake should be at approximately one gallon (3.8 litres) each day. It might be tempting to eat more or exercise more than is outlined, but the plan is very meticulous and this first stage is meant to help people develop the required appetite for gaining strength and muscle mass. If you gorge yourself too much at the beginning, you may not be able to keep that up for long and then quit altogether. With this program, baby steps are taken to avoid a high turnover rate - follow the plan outlined very carefully and it will be natural and comfortable to move to the next step as calories and intensity go up. For both training and diet, you should not jump into the deep end of things out of nowhere - give your body time to adapt as you slowly increase effort. This will give your digestive and enzyme systems time to adapt. Since is the building block of muscle, your goal should be to consume one gram of protein per pound of body weight. You should break down your total intake over the six meals so that you are not stuffing yourself. You can vary the diet according to your own needs, and you may benefit from calculating your BMR. Just be sure not to stray to far from the norm - the closer you follow this program, combined with scientific adjustement for your body type, the better the results will be.

Click HERE for Part II of this series.

Take care,

Matt Canning
webmaster@bodybuildingpro.com

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