Free Workout Plan to Build Muscle and Burn Fat

THE PROBLEM: YOU ARE 175% STRONGER ON THE ECCENTRIC

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Take your woman out for a meal, have some beers with the guys and rest assured that your actually benefiting from this. There are a few elements that will dictate how fast and how well your efforts in training will translate into results. For example, my nose gets stuffed up when I eat dairy. Then sleep 45 minutes later or stay up all night eating and working like I do! The concentric phase which we like to call the way up — often seen in traditional bodybuilding exercises , and the eccentric phase which we like to call the way down.

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Drop setting is one of the best ways of achieving this. By integrating drop sets into your regular program and mixing it with proper nutrition, you will be able to put on the size you yearn for. The aesthetic benefits of drop setting are endless. However, without properly understanding the mechanics behind drop sets, you can be led astray and become a victim of over-training and even injury.

Neither case will help with muscle growth. Regardless, with a little information and direction, you will be drop setting your way to maximized muscle in no time. Compared to straight sets that only combat the first layer of fibres, preventing you from reaching maximal growth potential, drop sets work to activate the deepest muscle fibers, leading to maximum growth.

This technique is very effective in inducing hypertrophy, but is not conducive to speed, strength or power. As such, you will rarely see football players or similar athletes training with drop sets. In a straight set 8 to 12 reps with one weight , you do not hit all muscle fibers, only the number of fiber required to lift a specific weight for a specific number of reps.

In doing so, you are hitting stubborn muscle fibers. The primary focus of drop setting, therefore, is to shock the muscle by adding stress to a standard set.

This added stress induces hypertrophy within the muscle amplifying muscle growth. There are many ways in which you can implement this technique into your program. The trick is to select the method that best suits your training style and goals. Drop sets are very easy to incorporate as they can be completed using barbells, dumbbells and even machines. To be efficient, however, they are best performed with a partner that can strip the weight for you.

Similarly, drop sets work best when the gym is slow, giving you the entire weight rack and preventing you from throwing elbows for dumbbells. Once the weight is dropped, you will complete another 6 to 10 lifts.

Also known as tight drop sets. This is a perfect way to add those much-desired inches to any body part. But what if you want to be big and strong? In these sets, you will keep your rep range within the strength rep range reps.

The exercises hit all parts of the chest. Lower Chest Routine 1 Advanced. This workout, designed for the advanced body builder, targets the lower portion of the pectorals during your chest workout. This chest workout will help build mass in the sternal region of the pectorals. Upper Chest Routine 1 Advanced. This free workout plan, designed for the advanced body builder, targets the upper portion of the pectorals during your chest workout. This chest workout will help build mass in the clavicular region of the pectorals.

This dumbbell chest workout utilizes only dumbbells to target all parts of your chest from top to bottom to build muscle fast. This push up workout will help you build chest muscles that you can be proud of even when you can't get to the gym. These three chest exercises hit your pectorals from all angels for maximum muscle building.

Use this bench press chart to determine your bench press one rep maximum. Very useful for choosing the right weights for your free workout plans. Our bench press calculator quickly calculates your 1RM and percentages needed to determine the approximate weights to use in your chest workouts.

Medicine Ball Workout for Legs Beginner. This workout plan is designed with the beginner in mind. It uses basic exercises to help you to get comfortable for the big leg exercises that will help you build muscle later.

This is a dumbbell only shoulder workout to hit every part of your shoulder to build lean muscle as quickly as possible. This free workout program is designed to really build muscle fast and fill your t-shirt with a well develop set of delts and traps. Deltoid Dumbbell Workout Advanced. This is an advanced shoulder mass building routine using only dumbbells to target your deltoids and traps. This intermediate tricep workout plan hits all areas of the back of your arms to build muscle mass and create that "horseshoe" look.

This workout plan, designed for beginners, is a 3-day full body program. It is a basic, full-body routine that you should perform the workout 3 times per week, with at least one day of rest between workouts. This workout plan, designed for beginner to intermediate weight lifter or bodybuilder, is a 3-day full body program.

It is a full-body routine that incorporates more compound movements than Workout 1 such as squats instead of leg extensions. You should perform the workout 3 times per week, with at least one day of rest between workouts. This workout plan, designed for the intermediate weight lifter or bodybuilder, is a 3-day split program. You should perform 3 workouts per week, with at least one day of rest between workouts. Learn how to leverage the versatility and vareiety of the Total Gym to build muscle and burn fat fast.

Don't let your new exercise equipment turn into a glorified clothes hanger. What is Interval Training? What is interval training and how can it help you burn fat faster. Find out how driving in stop and go traffic can teach you the secret to burning more calories during your fat burning workout plans.

Intermediate Interval Workout Intermediate, 3-Day. This intermediate workout plan is a three day plan designed to increase your metabolism. It is an interval training routine, split into two workouts, Upper Body and Lower Body.

This basic workout plan is a three day, bodyweight only plan is designed to increase your metabolism and burn fat through bodyweight resistance exercises interspersed with cardio intervals. It is full body program. This is a 4 days per week, cardio only routine with progressive intervals. You will gradually increase the intensity of the workout for several minutes, return to a moderate intensity, then repeat the progression.

Click here to check it out now Each of these sports specific free workout plans below will help you to build muscle, burn fat and get stronger for the sport of your choice. Golf Muscle Building System: This circuit routine prepares your muscles for stage 2 where you will begin to build muscle that will specifically enhance your overall golf game. Golf Exercise and Fitness: This workout is a split routine that calls for three workouts per week to maximize rest and enhance golf specific muscle growth.

Each workout consists of two mini-circuits to really get your muscles growing and your heart pumping. Weight Training for Soccer Players: On Field Improvement Beginner. This beginner workout is a circuit routine that focuses on the muscles that you use most often on the soccer field, allowing to improver your game and score that extra goooooaaaaal! Weight Training for Tennis: Functional Strength for Tennis Players Beginner.

This beginner circuit workout plan builds functional strength for tennis players by focusing on the specific muscles used on the court. Entering your workout plan is easy to do. Your workout plan will appear on a Web page exactly the way you enter it here.

You can wrap a word in square brackets to make it appear bold. For example [my story] would show as my story on the Web page containing your workout. Be sure to enter your sets and reps and weight if you like for your weight workouts. Do you have a picture to show others how your workouts have worked for you? Click the button and find it on your computer. Click here to upload more images optional. You can preview and edit on the next page.

Triceps Pull Down cable machine 2a. It's not a game, I'm here to get built and burn fat. I am very glad to have you here! Warm up 15 min. If an athlete, use in the off-season. Can be used by advanced bodybuilders. Chest and Arms Start with 3 sets of bench repping 10 times. Begin 4th set with lighter weight and go to failure. If you want to see your quads and hams grow, than this is workout for you. It starts with a triset to hit the calves.

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