Max Muscle Builder Workout Program
April 19, 2008
This workout program is aimed more towards the advanced lifter, of someone looking to add more volume to their workouts. It is aimed at pushing all the muscles and really hitting them hard by combining a veriety of both compound and isolation exercises. Combine this with a solid diet and the results are staggering, speaking from experience when I used this a few months back. So effective that I plan on using it again when I need to adopt a new program.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Workout One | Workout Two | Workout Three | Workout Four | Workout Five | Off | Off |
Workout One
| Exercise | Sets |
| Bench Press - 6-10 Reps | 4 |
| Incline Barbell Press - 8 Reps | 3 |
| Decline Barbell Press - 8 Reps | 3 |
| Overhead Dunbbell Pull - 8 Reps | 3 |
| Dumbell Flys - 8 Reps | 3 |
| Cable Crossovers - 8-10 Reps | 3 |
Bill Starr 5×5 Workout Program
April 18, 2008
Ah, the good ol’ 5×5 programs, an excellent workout program to follow for both beginners and intermediate lifters. These 5×5 programs are so effective because the stick to what works best for building mass, compound lifts. By using compound lifts the program gives people the best possible start they can get, if they are smart enough to adopt an effective diet, that is. I have chosen to post Bill Starr’s 5×5 Linear workout program, if you need more detail about the program then you can find a link below which will walk you through the whole thing and answer any of your questions, if not then feel free to post a comment or e-mail me and I will help you.
| Monday | ||
| Exercise | Sets x Reps | Details |
| Squat | 5×5 | Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple) |
| Bench | 5×5 | Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple) |
| Barbell Row | 5×5 | Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple) |
| Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups | ||
| Wednesday | ||
| Squat | 4×5 | First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again |
| Incline or Military | 4×5 | Ramping weight to top set of 5 |
| Deadlift | 4×5 | Ramping weight to top set of 5 |
| Assistance: 3 sets of sit-ups | ||
| Friday | ||
| Squat | 4×5, 1×3, 1×8 | First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 |
| Bench | 4×5, 1×3, 1×8 | First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 |
| Barbell Row | 4×5, 1×3, 1×8 | First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 |
| Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps) | ||
As you may have guessed, the “Assistance” part is not a must, it is purely optional.
And if you are looking for a more detailed review of his program then this link is for you, a long read but worth it Bill Starr 5×5 - Linear Version for Intermediate Lifters
BSN Syntha 6 Review
April 11, 2008
Syntha 6 is BSN’s protein supplement from their product line up. For those of you who are unfamiliar with Syntha 6, it is a protein powder with a mixture of fast, medium and slow digesting proteins to sustain amino acid levels over a greater period of time, which is exactly what we bodybuilders need. So is it any good?
Compared to other protein powders I have bought Syntha 6 was quite expensive, I only bought it cause I really needed a new batch for after the gym and that was the best powder the store had in stock. With out trying to sound as if I was forced to buy it I was actually impressed with my purchase. Unlike other strawberry powders I had tasted, Syntha 6 had a smooth taste to it, almost creamy, I actually really like the flavor of my shake for once. Plus it had no lumps!! Taste aside, the price. Ouch, this is not a powder for someone on a budget. Price per serving is quite high and doesn’t seem worth it but then again you are paying for the mixture of proteins in it, and they should be giving you that extra ‘edge’ over other powders.
Price aside, I found it to be a great powder, but not one I will be buying again until I can find it slightly cheaper or I start earning more.
20% off GET DIESEL
April 11, 2008
20% off the following products: ready4war, Coq diesel, and Trib Test extreme
Coupon Code is - 20perOffGD (this coupon is exclusive to BB.com)
http://www.bodybuilding.com/store/get/get.htm
Ready4War with coupon: $23.99
Coq DIESEL with coupon: $20.79
Trib Test Extreme with coupon: $27.96
If you do not know where where to enter a coupon code, its on the 2nd checkout page way at the bottom under where the shipping is calculated.
Bodybuilding Meal Plan - Hard Gainer
April 11, 2008
I will keep it short and sweet, wouldn’t want to make you read more than you have too. Below is meal plan for people on a budget, so its perfect for students.
Example menu plan for someone wishing to gain quality weight on a budget.
| Time | Food | Protein |
| 7:30 | 1 scoop of whey protein | 20g |
| 8:00 Breakfast | Large bowl of whole wheat breakfast cereal with 1/3 pint skimmed milk Two slices wholemeal bread toasted + olive oil spread ½ portion weight gain drink with water and multidextrose powder 100ml orange juice + 1 tblsp olive oil |
37g |
| 10:30 | 25g | |
| 12:30 | Tuna (95g) + 1 tblsp natural yoghurt ½ small chicken breast (60g) Four slices wholemeal bread + olive oil spread salad low fat yoghurt |
52g |
| 15:00 | sandwich (wholemeal bread + olive oil spread + filling) drink of skimmed milk - 1/3 pint Fruit |
32g |
| 17:00 | ½ portion weight gain drink with skimmed milk and multidextrose powder | 27g |
|
Training |
||
| 18:30 After Training | Two scoops whey protein | 40g |
| 19:30 | mackerel (95g) ½ small chicken breast (60g) either 2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta vegetables low fat yoghurt |
45g |
| 22:00 | large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk | 15g |
| 23:30 | One scoop whey protein in skimmed milk | 25g |
|
Total Protein - 320g |
||
Fast and Slow Twitch Muscle Fibers
April 11, 2008
One factor that many people overlook when they do all their research about the best type of muscle building strength training program to go on is the various types of muscle tissue and what type of training is best suited to them. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Read more
How to Gain Muscle - Diet Tips
April 11, 2008
Adding weight that is all or mostly muscle can be a tricky thing if you aren’t too sure how to approach it. We’ll just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.
When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats – desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but it’s not going to be the type of weight gain that you are looking for.
Read more
eBay, A Great Pleace to Buy Supplements
April 8, 2008
I have recently started to use eBay a lot when purchasing stuff online and happened to stumble upon their supplement section. It’s awesome, the selection of supplements they have to offer is huge, and they are pretty cheap. That’s where I ordered my bottle of Read more
Lastest Bodybuilding.com Discount Coupons
April 5, 2008
As promised, a fresh batch of bodybuilding.com discount coupons. Seems the old codes were to much for people to remember so they requested new, shorter codes. well here they are..
Take $5.00 Off Your $100 Order! Use coupon code 5off100. Click to Activate
Take $10.00 Off Your $200 Order! Use coupon code 10off200. Click to Activate
Take $15.00 Off Your $250 Order! Use coupon code 15off250. Click to Activate
Take $20.00 Off Your $300 Order! Use coupon code 20off300. Click to Activate
That’s them! The other ones are still working, just those one that were updated. Enjoy.
Beginner Bodybuilding Stack
April 3, 2008
So, you are new to bodybuilding and have been smacked in the face with an unimaginable amount of information about supplements, supplement stacks and what supplements you should be taking, or at least what supplements the companies want you too be buying. There are so many brands out there and so many products I don’t blame you if you don’t have a clue what you need and what ones you should be buying.
