12 Week Muscle Mass Program

This regiment is broken down into 3 four-week sets. There are 6 workout plans that should be performed on its own day, which means you get one day of rest per week. Target between 6-10 reps per set. Do as much weight as possible, but still able to keep good form and perform all sets.

How To Build Lean Muscle Mass

Eat every 2-3 hours
Get as much sleep as possible, 9-10 hours
Try to get at least 1g of protein per lb. of body weight
Week 1-8
Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flys 2 sets

Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets

Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets

How To Build Lean Muscle Mass

Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets

Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets

Week 8-12
To get that finally pump, it is time to shock your muscles and change the routine.

Biceps:
Perform the entire bicep workout on the preacher bench. Raise reps for arms to 8-12.

Barbell Preacher curl (don’t use EZ curl bar) 3 sets
Reverse preacher curl (EZ curl bar) 3 sets
1 arm dumbbell preacher curl 2-3 sets

Triceps:
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
reverse overhead tri ext 4 sets (awkward, but effective)

Legs:
Squats 5 sets 8 reps or less increase weight on each set
Hack squats 3 sets 8 or less feet close together and pointing out
Leg curls 3 sets 8, 6, 4

Chest:
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flyes 2 sets

Back:
Chins 30 reps total
Barbell rows 4 sets (try doing some with palms facing away)
Deadlifts 4 sets

Shoulders:
Barbell shoulder press 3 sets
Arnold presses 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Cardio Exercise And Training Benefits

Cardio exercise and training cover a wide range of activities that allow the use of major muscle groups in the body in a continuous manner. But most importantly, the very aim of cardiovascular exercise and training is mainly to improve the heart muscles. For cardio training to be effective, it should at least try to elevate about 60 to 85 percent of the individual’s considered maximum heart rate. There are various physical activities that can be considered as part of one’s cardio training. Such training includes walking or jogging, running, swimming, rowing and cycling as well as doing other aerobic exercises.

Cardio Exercise

There are several benefits that one can enjoy from doing regular cardio training. Doing them on a regular basis can greatly help the body even become healthier in the long run. Here are just some of the benefits that cardio training can provide:

1. It boosts one’s energy levels. Regular cardio exercise such as running or swimming can eventually help in improving a person’s energy levels. When the body goes through regular cardio training, it slowly adapts and is more able to cope up with the added strenuous physical activity. People become less tired while doing more work. In the process, they can become more energetic. Physical endurance is developed and improved over time through cardio workouts.

2. It boosts body metabolism. A good benefit of regular cardio exercise and training is through having a better metabolism. As cardio exercises help the heart muscles cope up with added physical activities, it also helps the body to burn more calories more efficiently. Cardio training helps improve the body’s metabolism in order to handle for the energy needs of the added physical activity. This can signal the body to burn up some added fuel to keep its different functions up and running. With the regular training, the body then tends to keep the metabolism up. This then helps a person burn more calories which can be very convenient for losing weight.

3. It helps improve weight control. Regular cardio exercises can also help one maintain and keep a desired weight level. With a more improved metabolism, the body can burn more calories more efficiently. Regular cardio training can also help build up muscles through the physical activity that the body goes through. With more muscles and calories being burned by the body daily, losing some weight may be experienced which occurs as the process of burning the stored fats in the body starts. Up to a certain point when an ideal body weight is reached, people can then better maintain their weight through regular cardio training.

4. It helps prevent heart disease. Regular cardio training can also help in the prevention of heart disease. The heart also has muscles that make it work more effectively. Strengthening them can help the heart grow stronger and delay or prevent the development of diseases associated with the heart. Aside from training programs help strengthen the heart muscles, they also help strengthen the lungs as well. Conditions associated with a sedentary lifestyle such as diabetes, obesity and heart disease can be prevented with regular cardio exercise and training.

Common Gym Exercise Mistakes

Going to the gym for some fitness exercise and training should only have one main purpose- to stay fit and healthy through exercise. Going to the gym should be trying to achieve that purpose and nothing else. But sadly, there are certain mistakes that many people going to the gym make that can keep them from fulfilling this purpose. There are certain mistakes that even experienced gym rats make that prevent them from getting the very best benefits that going to the gym offers.

Common Gym Exercise Mistakes

Here are some of them:

Socializing at the Gym True, it can be easy to get to know a lot of people while visiting their neighborhood gym. But the mistake that they make is that many tend to focus more on socializing with friends and other gym members instead of trying to keep fit. It seems that a lot of gym members may have the wrong notion of going to the gym if it is socializing they’re after.

The gym may be a good and ideal venue to meet up with other people who are also eager in eventually getting fit and healthy, it isn’t really what the gym’s purpose is. One should try to keep their socializing at the gym in check because it can just as easily prevent one from using the gym to the utmost advantage to stay fit.

A Goal-less Exercise Another mistake that most people at the gym make is having no fitness goals to begin with. It can be easy for many to try and get into a fitness regimen without any goal in mind. They can go through the necessary work out without ever hoping to get anything from it. Many think that just going through the motions would be sufficient enough. But this is where many can be wrong.

Many may think that going to the gym to work out would be good enough to keep fit. It can help provide some visible results, but such a practice would not last without having fitness goals. The important part of going to the gym is to try to make it a regular habit. Making it a habit allows one to get into a fitness regimen more regularly. Without a fitness goal in mind when going to the gym, a person can be quite difficult to make the gym visits become enjoyable and worthwhile. In short, going to the gym can easily become boring after just a number of visits.

Without a fitness goal in mind, any fitness program would easily just be considered as something to get over with.

Proper motivation to keep going would lack in the very serious sense. And without getting one’s heart into the fitness regimen can easily make it become even more boring to do. A simple fitness goal can help provide the necessary motivation since there is a sense of accomplishment attached to the fitness regimen. Too Much Exercise Without Rest Becoming too engrossed in a fitness program can also be a mistake.

Some very serious gym rats can sometimes be so into the program that they try to outdo themselves to the point of exhaustion just to see results. And at times, this can mean not getting enough rest after bouts of too strenuous exercises. It may be good that some people take their training seriously. They are motivated enough to get into the highest levels of fitness. But with everything, too much can be a mistake. Some can be put at risk of getting injured in the process.

Serious fitness buffs can easily do very strenuous exercise and training routines without breaks. “No Pain No Gain”- that can be the attitude of some gym people. But it can also work at a rather negative way. The result of too much exercise is strained muscles. The body can break down faster than it can be repaired. A balance should always be made between physical activity and some recovery time. That would be the only way to enjoy the best benefits of any fitness program.