Training Split To Build More Muscle Now

Here’s a good training split to build more muscle now.

Everyone knows you gotta train,eat cleaner, and do it consistently to see results.

Well they should put in there that it’s not good enough to do those. You have to do each one correctly, or at least one of them to start seeing results and make in game changes as you go.

If you’re tuning a car, you don’t just buy a canned general tune and know that your car will run to it’s max. The way to do that is a dyno custom tune so that the tuner can make tweaks as he or she goes to get the best combo for your individual car.

You’re the tuner for your body, you must learn how to tune, and then do it on a daily basis. And remember to take cheat days to give yourself a mental vacation and see where you currently are before you dive back in to trying to get results.

Here’s the training split to start doing.

Day 1 Legs,Calves,Traps

Day 2 Chest,Obliques

Day 3 Back, Lower Abs

Day 4 Shoulders,Calves

Day 5 Arms,Upper Abs

With this split, you don’t worry about what day of the week it is, just what you worked on last so that you know what’s next.

If you do the split and end with arm day, you can take 1 or 2 or 3 days off, whichever you feel your body needs. Then you repeat Day 1 and go in order to Day 5. If you need a day off in between, just pick up where you left off.

You can change up your rep ranges, exercises, and rest period times but keep the workout split the same so that you can make adjustments.

It’s easy to follow and assures you’re getting enough rest in between workouts for each body part. It also gives you the day to focus on nothing but what matters most, the big muscle group, and then abs so that you are getting up your heart rate to burn fat while forming a stronger core in the meantime.

Stretch in between your sets for the muscle you are working on quickly, don’t bother to stretch before or after your workouts.

Til Next Time

Chuck Strogish

Fitness Model,Master Certified Trainer.

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Most Effective Exercise For Each Body Part

Even though muscle fibers and the way workout variables like reps and amount of training volume will differ from person to person because everyone is different, in general, my opinion on the most effective exercise for each body part are these.

best exercises

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Quads(front legs)

  • Squats are the best. But if you don’t want to do those, the next choice is leg presses. If you want to work your quads, do leg presses with different weights, and reps. Change up the stances from narrow to wide, and feet up high or low on platform, and do them until you can’t anymore. And one more thing, the form has to be good, so be honest with yourself about the amount of weight that is challenging. And you will see results.

Hamstrings/Rear Leg-Butt

  • Without a doubt, the walking lunge is the best. Remember to take slow long strides so that your knee almost touches the ground, and when you step up, squeeze your butt in to finish off the rep. Do these with light weight and move up to heavier to really feel it and notice good results. Can be done anywhere outside.

Back

  • If you can do pullups right, do them. And add weight to your waist if you can easily do more than 3 sets of 12 good reps. Take a second at the bottom and hang there to stretch out your lats, don’t rush through it. If you can honestly get 5 good reps, work your way up to 12, before adding weight. Your back will look awesome. Change up the grips from wide, to close, to neutral, to under hand to hit your back in different ways.

Chest

  • If done right, the flat bench press. But many don’t do it right, so the next best choice is any kind of incline press, whether it be with machines, dumbbells or barbells. Make it a priority to hit that upper chest with presses and flys, and then do your middle chest once your energy is down and form is more important.

Shoulders

  • Standing overhead press with dumbbells or barbells. Stand up an don’t lock out your elbows at the top, come down a little past your chin, and bang it out. Another one is lateral raises. When standing up, raise your arms out to the side like airplane wings, and take it slow and repeat to feel your shoulders doing the work.

Traps

  • Shrugs will give you a better muscular look, simply hold weights to your side, and raise up with your neck an shoulders while keeping your arms loose. Really feel it at the top.

Triceps

  • My personal favorite is skull crushers. With a curl bar, lay on your back and keep your elbows bent. press up to lock out your arms and lower down right in front of your face, and repeat. Bodyweight dips are also great for getting a good pump for results.

Biceps

  • Barbell curls from different widths and grips and good form. Spider or close grip, to ultra wide, and do lots of sets and reps to exhaust from 6 reps, up to as many as 20.

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Choose The Right Grip For Your Chest Workout Routine

To choose the right grip for your chest workout routine, first, you’ll get to find out why the different grips work in different ways for your body.

Then, you can use these different grips in your chest  workout routine to benefit from a complete, and unique look mostly only fitness models and professional bodybuilders have.

You’ll be able to have sexy and unique lines in places most don’t have which will make you feel good and others will think you look good.

The Grips For Your Chest and What They Do

Grips For Your Chest Workout Routine Fitness model Chuck Strogish

Grips For Your Chest Workout Routine
Fitness model Chuck Strogish

 

  • Close Grip-When working out your chest using any piece of fitness equipment, using a close grip  length(about as far apart as your thumbs can barely touch each other to a bit farther), will target your inner chest and triceps. This is big because it is a good way to exhaust your triceps while at the same time, adding a bit of a new challenge to your chest as well.
  • Neutral Grip-This is the most common grip you will see. It is where your chest grip is naturally where you grab it, about shoulder width or a bit further apart.
  • This is where most of your sets and reps come into play with this grip.
  • Focus each rep on where you feel the tension in your chest doing the work for max results faster.
  • Extra Wide Chest Grip-Going extra, extra wide might feel a bit awkward, but it works very well. Whether it be for pushups, chest presses, or dips, extra wide form will give your chest a great look that forms around your shoulders.
  • I think this grip works amazing, so I would at least include it in most of your chest workout routine days every workout.
  • Reverse Grip-With your palms facing up, this grip if done on a non incline flat bench or decline bench, will allow you to go deeper than normal activating more muscle fibers.
  • Also, it will start to target your upper chest as well, which looks great in a v neck shirt.

By using these different exercise grips for your chest workouts, you will not only give your pec muscles, male or female a more sexy and complete look, you will also hit muscle fibers you usually don’t touch to give you an edge and flexibility in other exercises and bodyparts.

It’s a win, win situation.

You can use different inclines and different grips to make you get 4 or 5 sets for each exercise and really burn out your chest to spark new results and give your chest workout routines a fresh and new angle.

Try them out in your next chest work out, you will feel the difference if you have never included them before, and you can use different grips in close grips, neutral, or extra wide for any exercises for your chest including push ups, bench presses, hammer strength or machine presses, or any more out there you can think of.

Chuck Strogish, Fitness Model and Author of Bare Fit Blog

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Choose The Right Grip For Your Chest Workout Routine

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