Aim to add 2-3lbs (900g – 1.36kg) muscle a month.
Aim for 15-20lbs (6.8-9kg) muscle gain overall.
At my lightest and leanest I was 10.3% body fat and weighed 75kg (165lbs). So say I get back down to that body fat (say slightly less say 10%) percentage after bulking 8kg (17lbs) of muscle first, I will eventually, get to weigh 83kg(182lbs) with 10% body fat.
My only slight problem with this is I weigh 80kg now and I’m not happy surfing at that weight. That said if that were all muscle I am sure my surfing would be a heck of a lot better than what it is. Yep that will be my aim:
83kg with 10% body fat. I think at that I will look and feel pretty damn good!
When your strength to weight ratio increases you know you have either gained muscle or lost fat or gained muscle and lost fat.
Every workout is constructed to maximise strength gains. That’s at the end of the day the most important thing – in order to gain muscle we must gain strength.
Warm ups are
- 5reps at 60% work set
- 3 Reps at 75%
- 1 rep at 90%
Rest for two mins between warm up sets.
Rest for 3 mins prior to the work set.
Reverse Pyramid Training
Your first work set is the heaviest.
It should be a weight where you can perform between 4 and 8 reps with max effort (stop one rep shy of failure).
After the first set – rest for 3mins and reduce the weight by 10% and aim for 1-2more reps.
If you’re doing three sets then again rest for 3mins reduce weight by 10% then aim for 1-2 more sets.
Beginners (eg me) should be able to increase strength 2.5% ever work out. (More advance guys will only be able to do 1%)
Basically add 1.5 – 2.5lbs (0.7- 1.13kg) total to the bar each workout. This is a bit tricky as plates don’t really come in those sizes in most gyms.
Alternatively increase your second and third set by 5lbs (2.25kg) on the first workout and then increase the first set by 5lbs as well. Then increase the second and third again.
This (above) is for the core exercises (indicator exercises) – there is no need to increase weight every workout for the assistance exercises – they progress in a different way. For those the recommendation is remaining with the same weight until you can perform all sets for a maximum number of reps. So if an exercise calls for 3 sets 6-10 reps stick with that weight until you can perform all 3 sets for 10 reps. Try and add one rep each work out to any one of the three sets.
Three days a week.
My workout will be:
- Tuesday workout A
- Thursday workout B
- Sat/sun workout A
- Tuesday workout B
- Thursday workout A
- Day/sun workout B
Workout A – Chest Shoulders Triceps
- Incline Bench Press 3 sets RPT (5,6,8)
- Standing Press 3 sets RPT (5,6,8)
- Lateral Raises 3 sets 10 -12 (when you get to 3 sets 12 increase the weight by 5lbs)
- Skull Crushes 3 sets 6-10 reps (when you get to 3 sets 10 reps increase the weight by 2.25 kg)
- Weighted chin ups
- sumo deadlift (5,6,8)
- Bent over flys
- Barbell Curls
- Incline Bench Press 3sets (5,6,8)
- Weighted dips or closed grip bench 3 sets (6,8,10)
- Lateral raises 3 sets 8-12 reps
- Rope push downs 3 sets 8-12reps
- Weighted Pull Ups 3sets (5,6,8) if you can’t do do weighted chin ups start with body weight chin ups build up to 3sets of 10 and then add weight.
- Bent Over Flys 3sets 8-12reps
- Incline Dumbell Curls 3sets 6-10reps
- Pistols and calf raises