If you are thin and it's hard to gain weight, here find routines, exercises, diets and tips to gain muscle mass. With all the information you'll notice the difference soon.
ROUTINE 1
Before making in convenient to calculate 5RM to 6 RM, ie the maximum weight with which I am able to make 5 or 6 reps in three basic exercises: squat, bench press and deadlift.
Once calculated, we calculate 85% of that value (5RM to 6 RM) and that will be 100% RM 5 x 5 (the maximum weight to be able to do 5 sets of 5 reps each, or 100% 4 x 6 RM)
MONDAY
- Squat force version (5 x 5 6 x 4, 4 x 4 or as you like)
- Incline bench press ( dumbbell or bar, to choose) (2 x 10, 3 x 8 or the like = not exceed 25 total reps) movement must be fluent in all reps,
- Seated Lat Pulldown (hypertrophy range 2 x 12, 2 x 10, or similar)
- Military Press (hypertrophy idem above)
- Abs
WEDNESDAY:
- Chest, version force (5 x 5 6 x 4 or similar)
- Leg press (hypertrophy) (rep range 2 x 15, 2 x 12 = not exceed 30 total reps)
- hamstring curl (hypertrophy, similar to the previous range)
- Biceps and triceps (2 x 10 + 2 x 10 superset)
- hyperextensions
FRIDAY:
- Deadlift (version force 5x5, 4 x 6 or similar)
- Chest dips hypertrophy version (2 x 12 or similar)
- Upright row (2 x 12, 3 x 8 or similar)
- standing calf raise (2 x 12-15 stand machine + 2 × 10 machine sitting or similar exercise)
- Abs
The first week the exercises 5 x 5 or the like is working with 85% over 100% 5 x 5 RM
The second week exercises 5 x 5 or similar is working with 90%
The third week 95%
The fourth week would work 100¬ ( always speak 100% 5 x 5 RM, 100% of the weight that would complete 5 sets of 5 reps)
The fifth week would look for work force exercises in only 3 sets of 3 reps but with increased (variable depending on individuals) of our 5 x 5 RM (ie add 2, 5-5 kg to our 5 x 5 RM)
The sixth week of rest I would consider it, let a week off the body to assimilate all the work done. If someone can not even think of rest would work all working out regularly in 60% of the 5 x 5 RM IN THE BASIC EXERCISES (REST), keep HYPERTROPHY AND WEIGHT
Hypertrophy exercises should always be performed with a weight that allows end the series away from muscle failure, we could still perform 2 reps when we release more weight, and only gain weight every week if you can keep the fluidity of movement and NO FAULT
ROUTINE 2
Routine A:
squat 3x5
Bench Press 3 x 5
Deadlift 1 x 5
Chest dips 2x8
Routine B:
Squat 3 x 5
Military Press stand 3 x 5
Power cleans 3 x 5
pull up with normal/supinated grip 3x8
3-day training week and alternating routine A and B:
Week 1:
Monday: A routine
Wednesday: B routine
Friday: A routine
Week 2:
Monday: B routine
Wednesday: A routine
Friday: B routine
if you think you do not feel enough work in the arms you can add 2 sets of bicep curls with bar and French press. But only once a week, on Fridays, after a few weeks of starting the routine.
Remember that the accessory work is not necessary and should not have a negative effect on your routine.
You should start with a weight that allows you to do 5 reps with good technique.
Start with a light weight that allows you to complete all the reps without reaching muscle failure. It is best to start light and have better progression very strong and have an injury
ROUTINE 3 5x5 (medium level)
The duration of 9-12 weeks, routine three days a week, with one day of rest between.
You must calculate your 5RM that is 5 reps with the maximum weight running well the technique of each exercise.
Day 1:
• Squat5×5
• Bench press 5×5
• Yates row 5×5
• Accesories
Day 2:
• Squat 4×5
• Military Press 4×5
• Deadlift 4×5
• Accesories
Day 3:
• Squat 4×5 1×3 1×8
• Press Bench 4×5 1×3 1×8
• Yates row 4×5 1×3 1×8
Accessories:
• Day 1: 2 weight series with hyperextension and 4 sets of crunches with weight.
• Day 2: 3 sets of crunches.
• Day 3: Dips 3 x 8 + Biceps Triceps 3 x 10 + 3 x 10
There will come a time that you tight with exercise, then you must start again but with your current 5RM to keep beating your own records
14 окт 2015
