Bodybuilding Step by Step Workout Guide | Free Weight Training Program

[37no37]

can you putting an example about scheduling food and workout for every day.

[MrBenafyd]

thx for the video but it could be better with u showing us a video of each of the exercises..

[MikAacC002]

This is sooo helpful , thanks a lot man !! keep it up :)

[sliver2200]

hey sir can u show how these exercise can be done?? and could I use this work plan??I m the beginner ??plz reply

[mabalasik1982]

the video is very informative in step by step body building. It is very helpful for beginners just like me. I do also know a link of a site that offers free workout plans and diet to help you have a lean muscular look. Youtube won't allow me to post the link but you can check it on my profile.

[Alien1000000]

Cool! thanks , very helpful

[altratronic]

Typical mentality. All these workouts are definitely unnecessarily long, with too many sets. Cut the sets in half but train harder and you'll get better results.

[Nevermind967]

Hey i got a question,

Here in BE we train chest and other muscles 2x / week so if I train my chest and other muscles 1 time / week do I also get good results?

[pieindamix2k6]

Machine curls do biceps?

[danielwormald]

thanks mate, thisis th best bodybuilding routine on youtube. i want to tone do i do 15 to 20 reps to gt cut look ? thanks, dan

[pieindamix2k6]

@danielwormald If you wanna get good tone, you wanna start on the highest weight you can do, do about 8-10 reps, knock it down a weight another 8-10 reps & continue this, & by the last ones, even at the lower weights you should still feel it in your muscles, Carry on until you either can't do no more or the weight becomes easy :)

[BROSQUEE1]

@AmericanPowerBase wait so you cant loose body fat percentage and gain muscle mass at the same time? O.o

[weightgaindiary]

@BROSQUEE1 It is possible, but to achieve optimum results and more importantly to see results quickly it is better to focus on one goal only. Only think about it: to make your body grow you need to provide it with more energy (calories), therefore you create caloric surplus, yet to make your body burn body fat you need to provide your body with less energy (caloric deficit) so it would use up fat stores as a source of energy :)

[BROSQUEE1]

@weightgaindiary Thank you sooooooo mutch for your help!:) i have one qeustion left tho. So im going to go with the growing. I want more muscle mass. But the thing is i dont want to over do the calorie thing and end up getting the wrong kind of mass. How do i know how mutch carbs and calories to take?

[weightgaindiary]

@BROSQUEE1 No need to worry about gaining that extra bit of body fat - you can always burn that off :) ill send you a link to a got article that i've written about what to eat. 1 sec ;D

[davidstephen87]

You don't do hamstrings exercises ?

[weightgaindiary]

@davidstephen87 When I've recorded this video - I didnt and I was stupid. Now I a super set between straight leg deadlifts and lying leg curls kills my hamstrings ;D

[motorruben]

in one arm dumbel row i dont feel my back training LOL

[weightgaindiary]

@motorruben Same thing used to happen to me. I would suggest to check out your form: keep your back straight, even arch it, look straight, keep your arm close to your torso and just pull it - you should feel the pump in the middle/lower section of your lats.

[motorruben]

@weightgaindiary

ur right ! sorry for replying just now, i didn't know how to check the replys xD

thanks

[swellel]

sounds like an awesome plan

[Arajack]

I WANNA C YOUR BODY MAN

[MusclePrinciples]

@Arajack Please stop being a troll and stop commenting on my videos. I've created these videos to share what I've learned about weight training in the classroom and in the gym. 79666 guys have viewed my videos, everyday I received tons of positive comments and I'm happy, and thankful. I don't like people who are constantly trashing other peoples work, when in fact they haven't done anything by themselves. If you don't like my videos, then don't watch 'em.

[MusclePrinciples]

@MusclePrinciples P.S. In our community which of course you are not a member of, I've recorded dozens of videos while training at the gym, + 52 progress pics from last year. Anyway, take care mate and have a nice day. Peace

[Arajack]

@MusclePrinciples so plz dont say its impossible to gain muscles and lose weight at the same time .

[mutsnuts1989]

Stupid. The 2 vital exercises aint on his list. Barbell Squats and deadlifts.Brilliant exercises that will help you achieve loads. Also don't even bother with the smith machine because it's dead straight horizontal and vertical movement isn't beneficial compared to free weight movement.

[GuitarRonnie13]

You need some hamstring workouts. Like deadlifts and leg curls. If you over train your quads and have no hamstrings, you will have some serious knee problems.

[Kanedominates]

@GuitarRonnie13 i was going to post this myself. The Squats will work hamstrings, however the hamstrings are not the primary muscle being worked, so he is cheating himself of a better leg size, and an even build.

[MrAteck01]

u know i would say its good, but should i stick with it if i am lifting weights for a year? or should i change my routine? pls give me a good advice, and i swear i appreciate it, tnx a lot, keep it up!

[ziasaab1]

what i eat for definatin of my muscle nutrition gude me plz

[TheLeilisa]

i was short dead short thanks to "Helpo Growth Formula "

im now tall

[Arajack]

y dont u show out ur body man

[MistaHooong]

yea i heard about doing something different everyday.. but i honestly dont think it works. what i do is train a certain muscle group for atleast a month and then switch for another month and so on and so forth, anyone else do the same kinda?

[runawayprojects]

I'm tired of fake sites that give tutorials and workout guides that don't work. Check my site out, You DON'T have to pay at all, no 1 time fee nothing, all you have to do is complete ONE short survey( Tip:Put all fake information if you want). and you access all my content, with 3 regular posts a day about new workouts, new guides that I believe work, that I've tried! IT WILL ONLY TAKE 1 MINUTE!!!!!!!!!!!!!!!!!!!

[ritashelton]

I am wondering what you recommend for a 52 year old woman..I have been on a great plan for 7 months, but was told by the guy at the gym I should change it up and do a split workout..can I follow this one..? thanks

[alunkpunk]

hello buddy,seriously i really need your help...

im SKINNY,and I WANT TO GAIN WEIGHT and ALSO MUSCLE FAST...

im 17 this year :)

-do u have best HOME WORKOUT FOR ME

-and technique for build muscle fast

the result in 2 month,is that possible ?

[henryfootball52]

@alunkpunk

hey man i read you comment on bodybuiling... and i honestly dont think a home workout is the best environment for you to bulk up, you should go to your school gym and hit the weights hard... me personally i work out 6 times a week and i dont stop growing, the guy on this videos is right though, you must eat alot of calories and protein. i am currently benching 345 and squatting 450 i just turned 18 last month and from last year i have increase 70 pounds on bench and 80 on squat

[topheramazz]

@MrSpeedfightRichy - Check your carb intake.avoid sugar,fruit and grains.

eat meats,vegetables and nuts.cheese sparingly.

It's very difficult for most people to gain muscle while trying to lose weight in caloric/protein deficit.if your training hard/heavy don't cut out carbs completely while trying to pack on mass but don't go crazy with carbs either.Check out Coach Lyle McDonald's website(for good BB training /nutrition info) or Mark Sisson's website(for getting lean and healthy) good luck.

[MusclePrinciples]

@gdp505 hey man. first of all allow your energy stores to replenish fully by resting from 30 secs to 2 minutes between each set. especially after big movements like squats or bench press.

now when in terms of sets and reps, try to do stick to four sets per exercises and try not to decrease the weight. instead try to do fewer reps (no fewer than 3) and also ask someone in ur gym to help u out slightly.

hope it helps,

good luck

[MrRanger1987]

@MusclePrinciples they did a few studies that showed there was no chance in strength level resting from 30 seconds to 2 minutes if you were performing under 10 reps per set because the lactic acid level didnt have time to build up under 10 reps. possibly if your training very high volume but if your doing only 2-3 sets per exercise and then rest about 2-3minutes between exercises that lactic acid doesnt really build up much.

[MrRanger1987]

when i started doing that my lift weight dropped a little but that wasnt because my muscles were tired... it was because i was breathing harder and my cardiovascular system wasnt as in shape as i thought. i was doing sprints and long distance cardio but when it came to resting less between sets thats where you can tell its a whole new ball game.

[MusclePrinciples]

@MrRanger1987 hey. not sure man.. don't know what kind of studies were those, but lactic acid shouldn't even build up (theoretically), because we use ATP-PC energy system (mainly) during our workouts, which has no by-products. I talked about resting periods from 30 secs to 2 mins, because this is the amount of time it takes for PC (phospho creatine) to get replenished :)

[PervySensai]

@MrSpeedfightRichy He clearly says you can't do that at the start of the video.

[MrChrisRock]

can it be without protein?

[TheOv3rlordK1ng]

i do 3x 10-8-6 larger weights each time. which is best

[datnotfair]

Do i have to take supplements or can i gain muscle nuturaly. and how long until i start noticing results?

[CCUn1versal]

He touches on the correct subjects,

What else could you ask

[mcrcomics]

Also when I say diet I dont mean count cals and eat only good stuff..when it comes to muscle gain and fat loss you just have to watch the saturated fats...eat good stuff like chicken and fish....dont fry the food...but bake or broil. and you can eat all the vegetables you want...just no more fast food(and even this wont hurt every once in a while) its not rocket science...its not easy either...sometimes the simplest things in life are the hardest....

[mcrcomics]

Well Although he did have some good points...I did not like what he said that loosing body fat and gaining muscle was impossible...Clearly he does not know what hes talking about..or maybe just made a mistake...But it is very possible to loos fat and gain muscle at the same time. Your body burns collieries to fuel your muscles..the more muscle you have the more collieries your burn and in turn burns more fat...But diet is the key you have to create a defiset....burn more then you eat...

[AJ93252]

fucking hell this kid yaps on. get on with it!!

[number2mm]

man this guy dosnt train that hard and every time u go to the gym dont keep the same routine mix it up dont do every thing just some but till u cant any more do some super sets use muscle confusion

[number2mm]

luke if you want to get stronger bump up the weight 5 pounds every set of 3 or 4 sets

[snowww321]

im 13 doing 100 reps of 15 lb curls,100 15lb shoulder pressess,100 15 lb hammer curls, 100 40 lb bench presses and 100 squats no weights i dont see the point in the spliy body thing so dose this work?

[zahmac01]

Have you reached your Adult height yet? if not, then you will have knee/back/muscle pain by the time you hit your peak. Also, weight training can tighten muscles if you do not stretch correctly. Be sure to train non-mirror muscles. Most amateurs will focus on the muscle groups they see in the mirror. BIG Mistake!

[LiveCrazyDiePro777]

Ive been doing 60+ pushups everyday, ive been working with the dumbells every day and between 30 and 60 sit ups everyday and i have been doing this routine for about 2 weeks now. i dont see much improvement. i'm 14. got any advice?

Luke

[18iscoming4you]

Luke it takes time and patience give it a couple weeks or even a month or two you'll see results.

[zahmac01]

Give your body at least 40 hours rest between lifting weights. Your muscle will never grow or strengthen if you do the same exercise every day.

[doideraahh]

I workout twice a day every day sometimes not in saturday's and sunday's, are u telling me that is bad to overtrain?

can u explain it to me why, because for months I done that and nothing has happened to me, but gained muscles!!!

at morning before I went to school I do only my bicibs and tricips, then at 4 o'clock afternoon I do full body workout including legs my back abs and everything...

[zahmac01]

It really depends on how much time you spend lifting the weight each day. You are training your body for endurance not strength when you do the same exercises day after day. Do what you feel is right, but if you want more strength and size then you better start looking for the answer by reading. The internet is full of answers. Google "tnt diet forum" and choose the first result.

[GianZai]

topheramazz,

you said that the workout show in the video is not suitable for all the people but for pros.. then can please show me the what group of muscle i should train on which day, what exercise to do and how many repetitions to do for each exercise just as the video show that for the beginer like me ? please list out clearly and thanks..

[GianZai]

topheramazz,

as u said, if i dont have enough energy coming from outside(food/water), my body will take it from the inside(muscle/water/fat).. my body now fat only on my abs part but not other part such as arm and chest.. this 2 part can even say is thin.. if i want to build a balance look mucle on my body, what should i do ? loss my fat on my abs 1st then just bulk up for all the body part together ? or just keep bulk up (for my arm and chest cause it look thin) without loss fat on my abs ?

[zahmac01]

You shouldn't give up food and water just to lose weight. In fact, you are starving your body. Water and glucose (food) is stored in the muscle. You can keep your muscle while losing fat. You just need to find the right advice.

[MusclePrinciples]

LOL - Fridays are killing me too.

Squats/Front squats

Stiff-legged deadlifts

Leg Press

Ham curls

[GianZai]

topheramazz,

About the workout schedule, the schedule in the video is effective or it is overtrain or any comment ?

I hope i can work with the right exercise, right number of sets and repetitions in order to get effective train for all part of my mucle.

[topheramazz]

"freeweights" that means a standard bench,barbells,weight plates,squat rack etc.dont use machines for most movements. freeweight training forces u to use proper form and use ancillary muscles to stablize the weight while lifting it. proper form is absolutely essential for great development and injury prevention.

"Giant Sets" are 2-3 exercises per 2-3 muscle groups done sequentially.

ExampleTRICEPS

doTriceps extensions for 2-3 sets of 8-12 reps then WITHOUT REST do

2nd. Kickbacks 2-3x8-12

[topheramazz]

this video has some great advice.

most people cant do more than 4 days a week of high intensity training, most people have jobs, or kids, or basically a life and cant spend alot of time on recovery the way pro bodybuilders can.overtraining is a big issue because it leads to injuries, muscle loss,wasted time and so many people do it(especially young guys). they read what the pros do and try to imulate . not good because these pros are atheletes with years of experience(steroid use for some guys)

[GianZai]

topheramazz,

What is free weight and giant sets means ?

I don't know how to choose the weight i lift for the exercise.

Choose the weight i can lift for 12 repetitions for all sets or choose the weight that i can lift 12 repetitions for 1st set but other sets for lower than 12 repetitions ?

[topheramazz]

If u can lift a certain weight about 15 times before failure then use that weight as your "3 set of 8-12" marker. but dont get too caugh up on how much weight and how many reps u do. instead focus more on proper form and feeling the "burn" or "pump" .try ur best to get to rep 12 but if u fail at rep10 thats ok, do as many reps as u can to failure without ever sacrificing form.each progressing set will be more difficult so do your best and have a spotter help u tap the last few reps up if needed.

[GianZai]

topheramazz,

How it consider as overtrain ?

I will feel i am not working enough to get great result if i am working with low stress.

In the other side, i get injured after i train with high stress.

I don't know to control it and listen to my body or even know how is consider as overtrain.

[topheramazz]

insulin basically mops up the sugar in ur blood so u dont go into shock! insulin in the blood can cause u to store fat(and build muscle to)but u only need about a teaspoon of sugar in ur blood at anytime or else u will slow down metabolism.

u have probably read and heard and been told that carbs are the most important energy fuel for your body, but thats not true.all the fat/ protein u eat is easily converted into glycogen(energy) in the body so dont beleive the carbohydrate hype!

[topheramazz]

if u want to avoid overtraing then dont work the same muscle group for 3 days after your last exercise for that muscle group

example-

if on monday u did squats and leg extensions, wait until friday to do you legs again or until DOMS has receded

DOMS is delayed,onset,muscle ,soreness

this is what u feel 1-2 days after u

weight train, it should only last for about a day or two

[zahmac01]

Actually, try 40 hours of separation between workouts. It is well know that muscle gain hits a peak after 40 hours. "DOMS" has nothing to do with muscle gain. Actually, it has more to do with what your eating.

[GianZai]

topheramazz ,

Eat meals 3-4 hrs apart ?

It won't be too much and cause fat.

Beside it, i don't know how to count the amount of calories and carbohydrate in my meal.

[topheramazz]

eating 3-4 hrs apart is good for bodybuilders for many reasons

muscle building is hard on the body and when u train ur body is trying to soak up every ounce of energy to help build, repair and replenish. if u dont have enough energy coming from outside(food/water) your body will take it from the inside(muscle/water/fat) example

every time u lift weights u cause microtears of the muscle fibers, this is what u want! but to heal,the muscles need alot of amino acids(ingested proteins) and water.

[topheramazz]

if u dont have enough proper nutrients u will not see good results and u may casue injury,fatigue syndrome,sexual disfunction etc.

eating several small meals is good for boosting metabolism,regulating blood sugar,helps avoid binge eating.

eating protein and fat is better for "heating up" the metabolism than carbs.

dont worry about calories, keep calories at 2000-5000 keep carbos 50-100 g

carb loading spikes ur blood sugar too high and then ur pancreas releases insulin into the blood

[a9bomb]

Heheh you sound like a British Mexican

[GianZai]

Sorry for asking so many question because i have been searching the answer for all my question for a long times but still cannot get.. I saw that you, MusclePrinciples had replied the comment as other people leave so i hope you can also answer all my question with your professional advice.. Really thanks if you are kind to help..

[topheramazz]

GianZai-

1.Nutrition:Organic whole foods only-

A.Protein-eggs,beef,fish,deer,­pork,lamb bison,etc.

B.Complex Carbs.-green vegs,sweet potatoes, celery, carrots,friuts etc.

Fats:Animal fats,nuts,olive oil,butter,coconut oil,avacado,ghee etc.

Never skip breakfast,Eat 4-6 meals daily 3-4 hrs apart. consume protein/carb post workout. Keep carbs under 100 daily to lose fat, never drop calories lower than 2000

Belly fat can be caused by too much sugar in the diet- remove it and you will lose it.

[Maiden6171]

@topheramazz Hey can you eat 4 meals a day and still get results and the nutrition i need instead of having 5 or 6 meals a day? as i got told i should eat 5 or 6 meals a day but i work 5 days a week with only an hour lunch break so i eat breakfast which is at 9am i have 4 wheetabix and protien shake with water then at 1pm Protien shake with water as im at work so its hard finding food to cook then at 5pm wholewheat pasta and 1 can tuna then at 9pm Protien shake

[topheramazz]

@Maiden6171 -Don't think much about how many meals. If you can only get a few meals in ,then eat BIG meals. It's more important to think about WHAT you eat.

If your not premaking meals 1-2 days in advance or carrying a stocked lunchbox to work ,youll under feed .

Stick to real food and only SUPPLIMENT w/protein/carb powders (post w/o)

like- chickin,beef,fish,pork,eggs,nu­ts,sweetpotatoes,broccoli,cabb­age,brwn rice etc(rotate foods to avoid allergies)

Once you get a routine going it's easy.

[topheramazz]

GianZai-

Rest/Recovery

go to bed at the same time and sleep 7-9 hrs nightly

give yourself 3-4 days off a week to rest(u only need 2-3 days of high intensity training a week to get great results)

never overtrain, u can cause injury and lose progress- listen to your body.keep stress low.

[GianZai]

Can you tell me also about the nutrition ? I know nutrition is important for building muscle.. Please let me know on how many meals should i take in a day, how many hours between each meal, how many amount of each meal and what food should in involve in each meal in order to gain muscle easily and also my problem on losing some weight because of my belly fat..

[GianZai]

Beside it, can i plan the scedule as train Back and Triceps on Monday, Shoulder and Abs on Wedneday, Chest, Biceps and Legs on Friday ? Because legs training seems won't affect by the chest and biceps training which is upper body training but legs is lower body training.. And between the training day (Tuesday, Thursday and Saturday), i used it to work my cardio such as jogging as i said before this comment , i am having a belly fat.. It's correct ? Please reply my question.. Thanks a lot..

[topheramazz]

GianZai-

The Workout

Use free weights, focus on compound movements(benchpress,squats,mi­litary press, dips, rows etc.) workout 2-3 times a week at high intensity for no more than 30-45 minutes per session using giant sets, do no more than 2-3 exercises per muscle group and 3 muscle groups per session.1 min rest between sets but no rest between exercises per muscle group.

do 2-3 sets of 8-12 reps or more depending on how u feel. listen to your body

this is very intense but it works.

[GianZai]

MusclePrinciples, can i ask that what should i do if i want to gain a full body muscle and lose weight also because i am having a belly fat.. If train abs with doing your training workout such as sit up.. After i get muscular abs, it seems to be look unbalance with my arm and other body part which is not fat as my abdomen....

[juicyj56]

and one more thing, my nutrition isnt the greatest and i know its key for gaining muscle, do you think you could send me a sample of meals you would eat in a day?

[juicyj56]

did this work for you? and hwo long did it take for you to notice results?

[MusclePrinciples]

Hey,

This had worked like magic for me when I was just starting out. Some of my friends thought that I was on juice because I've managed to gain 16 pounds in less than 8 weeks :) no shit. train hard, train smart, eat well and you can achieve even better results!

[juicyj56]

thats fkin awsome, for me my problem was that i didnt have an actual workout schedule ive been going for a while and i have the dedication just nothing seems to work for me, but hopefuly this will work and il get on it right away , thanks

[Smil3yLoc]

wat u mean by goal.....like how many to do a day n stuff??

[GangsterG2]

You mean 16 Pounds, not all muscle then my freind you would be liying.

[Kobe24foo]

@MusclePrinciples Just thought I'd let you know, maybe the reason why Chest and Triceps or Back and Biceps hasn't worked for you is because you do 3-4 exercises for one muscle right after each other, then you work on your secondary muscle later on. I would recommend spacing it out so your body can rest during your workout and lift more weight. For example, If you work on Chest and Tri on one day. Instead of doing Chest Press, then incline chest press. Add a triceps exercise in between the two.

[Ba5im]

By doing Tri/Chest or Biceps/Back on the same isnt that over training, considering you use you biceps when working on you back?

[boothy2930]

some good advice m8

[MrJakerz26]

twat

[RobindeValkNL]

Building muscle and burning fat at the same time is a slow progress but it's not impossible! In deed, better to one first then the other. But if one would be I no hast it's very doable.

[MusclePrinciples]

You're right man, but the thing is that if you want to achieve optimum results then you really need to focus on one or another :)

[RobindeValkNL]

Yep. No comment there.

[Ba5im]

How many sets for my Biceps (altogether per training session) should i be aiming for to increace muscle mass?

I'm currently doing

2 x workouts, 4 sets of 8 - 10 reps on my biceps (once a week) Is this too little or too much? Thanx

[MusclePrinciples]

Hey,

Firs tof all I would recommend to train your biceps once per week - either with other body part or train arms separately.

Also do no more than 2 to 3 exercises and make sure you lift as heavy as you can. I mean it doesn't matter if you'll only do 3 or 4 reps on your last set, but in order to make your guns grow you need to push them to the fuck*ng limit :) For few weeks I would stick to preacher curls and alt. dumbbell curls.

Good luck & make those arms grow! :)

[TheWeediest]

what are preacher curls and alt. dumbbell curls?