AWorkoutRoutine - The Best Workout Routines - 2014 (CLEAN).pdf

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Unformatted text preview: THE BEST WORKOUT ROUTINES TABLE OF CONTENTS Introduction .................................................................................................................... 5 THE WORKOUTS The Beginner Weight Training Workout Routine .................................................................. 8 The Muscle Building Workout Routine ............................................................................. 24 Bodybuilding 2.0 .......................................................................................................... 55 Upper Body Focused Training ......................................................................................... 81 Lower Body Focused Training ....................................................................................... 100 Outstanding Arms ....................................................................................................... 114 Targeted Lean Muscle ................................................................................................. 142 3DM ......................................................................................................................... 167 Maximum Muscle Hypertrophy ..................................................................................... 187 The 2-Day Workout Routine ......................................................................................... 202 The Fat Loss + Muscle Maintenance Solution ................................................................ 219 THE COMPONENTS The Method Of Progression .......................................................................................... 231 The Deload Protocol .................................................................................................... 250 Changing Your Workout: Why, When and How To Do It .................................................. 253 The Warm Up Set Protocol .......................................................................................... 260 The FAQ: Frequently Asked Questions ........................................................................... 267 The End ..................................................................................................................... 272 Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 3 THE BEST WORKOUT DISCLAIMER & ROUTINES COPYRIGHT DISCLAIMER All content contained herein is for informational use only and is designed solely for healthy adults. It is not medical or professional advice, it is not meant to be seen as medical or professional advice, and it should not be used to take the place of medical or professional advice. You should always consult your doctor before beginning any diet or workout program or making any changes to your current diet or workout program. This document and the content it contains is offered without warranties or guarantees of any kind. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this document. The user (you) assumes all risk for any injury, loss or damage caused or alleged to be caused directly or indirectly by using any information described herein. COPYRIGHT This document and the content it contains is fully protected under copyright and intellectual property law. All rights reserved. No part of this document may be reproduced, resold, reprinted or distributed in any form or by any means without the express written permission of the author. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for the conviction of such infringement now begin at $150,000 per infringement and may also result in up to five years in prison. FAKE COPYRIGHT I don't know who you are. I don't know what you want. If you are looking for supplements, I can tell you I don't have any. But what I do have are a very particular set of skills. Skills I have acquired over a very long career. Skills that make me a nightmare for people like you. If you do not illegally distribute this book, that'll be the end of it. I will not look for you, I will not pursue you. But if you do, I will look for you, I will find you, and I will kill you. Or at least, Liam Neeson will. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 4 THE BEST WORKOUT ROUTINES ► INTRODUCTION H ey, what’s up? At this point you should have already read Superior Muscle Growth (which of course is that other file you downloaded along with this one). If you haven’t, I’d highly recommend doing that before going any further. Yes, I know… everyone loves to just skip straight to the workouts. We’ve all been guilty of it at some point. But in this case it would honestly be the wrong move to make. This is simply because Superior Muscle Growth IS the program. That’s where the majority of the information and guidelines are located. The workouts contained in this book are just one important component out of the MANY important components of that overall program. Now assuming you’ve already read Superior Muscle Growth, then please allow me to welcome you to The Best Workout Routines! What follows from this point on are the most effective and proven workout programs I’ve ever used myself or designed for others for the purpose of building muscle. When used in accordance with the guidelines of Superior Muscle Growth, these are the workouts that will produce the best results possible. In addition to the workouts themselves, this book is also loaded with all of the details, specifics and answers you’ll need to properly put these workouts into action and get the most out of them. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 5 THE BEST WORKOUT ROUTINES This includes progression methods, deload protocols, warm up set protocols, exercise substitutions, how often changes should be made, when and how to make those changes, and so much more. It’s going to be quite good. So… let’s get started. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 6 THE BEST WORKOUT ROUTINES THE BEGINNER WEIGHT TRAINING WORKOUT ROUTINE Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 7 THE BEST WORKOUT ROUTINES ► THE BEGINNER WEIGHT TRAINING WORKOUT ROUTINE T here’s a workout routine that I’ve been recommending to beginners for years, and I’ve seen it work amazingly well time and time again. I simply call it The Beginner Weight Training Workout Routine. Why such a definitive name? Because it’s almost always the first program that I recommend to beginners with ANY goal, and it’s been so successful that I’ve just never found a reason to replace it or come up with any additional routines. So, while there are quite a few different programs that I’d recommend to intermediate or advanced trainees, there’s really only one that I recommend to beginners. This is that program. Now, before we get to the details and specifics, I want to make sure that this routine gets used by the people who will benefit from it the most. What I mean is, my definition of “beginner” might be a little different than yours. To ensure we’re on the same page, here’s what I consider a beginner to be… Anyone who is about to start a weight training routine for the first time. Anyone who has been weight training for LESS than 6 months consistently and intelligently. Read that again. I’m talking at least 6 full months of consistent and intelligent training. I don’t care if you’ve been training inconsistently for the last decade (or just in an incorrect way where your results were nonexistent). If you haven’t been following some sort of intelligently designed weight training routine for at least the last 6 months that produced some meaningful degree of results, then you are most likely a beginner, at least for a short amount of time. Anyone who DID train consistently/intelligently at some point in their life, but stopped for a significant period of time. In most cases, you are now considered a beginner all over again. Do any of these describe you? If so, this is the routine for you. Don’t seek out anything more advanced. Don’t use the other routines in this book (yet). Don’t wonder if you need something that is better suited for someone more experienced than you. You don’t. Right now, if you want to get the best results as fast as possible, this is the routine that will work best for you. Here why… Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 8 THE BEST WORKOUT ROUTINES THE GUIDELINES OF A BEGINNER WORKOUT ROUTINE One thing you’ll notice about most properly designed beginner routines is that they will almost always have a lot in common. Why? Because there is a very specific list of weight training guidelines that have been proven to work best for beginners. And, any intelligent beginner program aims to meet as many of them as possible. This routine meets them all. These guidelines are: Higher frequency (usually 3 times per week). Full body split. Low volume. Primarily comprised of basic compound exercises and very little (or nothing) else. Very little exercise variety. No advanced methods or techniques. A huge focus on consistent progression. And the reason for these very specific guidelines is because all beginner workouts are typically aimed at reaching the same equally specific goals. Here’s what I mean… THE GENERAL GOALS OF A BEGINNER WORKOUT ROUTINE Whether you realize it or not, all beginners essentially have the exact same goals. Sure, someone might be more interested in losing a significant amount of fat, and someone else might be more interested in gaining a significant amount of muscle. Someone else might just want to get stronger, and someone else might just want to be more fit and healthy overall. These goals are all fine and good, and a properly designed beginner program WILL be able to make each of them happen (especially this one). However, they are NOT the true goals of a beginner. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 9 THE BEST WORKOUT ROUTINES See, the true goals of a beginner generally involve becoming better at weight training so you can then become better at reaching your other weight training related goals (more muscle, more “tone,” more strength, less fat, etc.). What I mean is, the perfect beginner workout routine is created with these specific goals in mind: Fastest improvement of motor learning, coordination and proper form. Fastest improvement of work capacity, volume tolerance and recovery. Fastest improvement in building up a base level of strength, muscle and endurance. At the beginner stage, these are the goals that are truly important. In fact, it’s reaching these goals as a beginner that makes those other goals (increased muscle, strength, tone, fat loss, improved health/fitness level) begin to happen rapidly pretty much as a side effect. Remember that list of guidelines I mentioned before? Well, they are guidelines because they allow these goals to be reached at their fastest and most consistent rate. And that means, as long as you’re using a routine that puts it all together perfectly, you’ll be guaranteed to get the best results possible. Of course, that’s EXACTLY what The Beginner Weight Training Workout Routine does, which is why it’s the routine I most often recommend to beginners. So, let’s get down to the details… Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 10 THE BEST WORKOUT ROUTINES THE BEGINNER WEIGHT TRAINING WORKOUT ROUTINE: THE SPLIT The first thing you need to know about this program is what weight training split and weekly schedule it will use. If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using. I’m of course talking about the 3-day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal. The specific type of full body split that this workout routine uses is commonly referred to as an alternating “ABA BAB” format. You probably have no idea what that means, but you will when you see it written out… Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 11 THE BEST WORKOUT ROUTINES Days Week #1 Monday Workout A Tuesday off Wednesday Workout B Thursday off Friday Workout A Saturday off Sunday Off Days Week #2 Monday Workout B Tuesday off Wednesday Workout A Thursday off Friday Workout B Saturday off Sunday off See, even though there are 3 workout days per week, there are just 2 actual workouts. The first is the “A” workout and the second is the “B” workout. Then you just alternate between them each workout. Meaning, you end up doing ABA one week, and then BAB the next, and so on. Makes sense now, right? Good. I will also mention that the exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end. So, that’s the split. Now let’s find out what those A and B workouts actually are… Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 12 THE BEST WORKOUT ROUTINES THE BEGINNER WEIGHT TRAINING WORKOUT ROUTINE: THE WORKOUTS Before you see the workouts, let me prepare you in advance by saying that they are probably going to seem a little strange looking to many people. You’ll probably think it’s WAY too little, or WAY too simple and basic. Well, if you think any of those things, then it’s pretty obvious that any beginner workouts you’ve seen before this were likely pretty damn horrible. How do I know? Because some variation of the workouts you are about to see are what’s proven to be most ideal (and most often recommended) for beginners with virtually any goal. Even if you might not think it is, and even if what you’ve seen before is very different. Trust me. This is what works best for beginners. Damn near all real world experience and expert recommendations support some form of what you’re about to see. Having said that, here are the workouts… Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 13 THE BEST WORKOUT ROUTINES THE BEGINNER WEIGHT TRAINING WORKOUT ROUTINE: VERSION 1 Workout A Order Exercise Sets Reps Rest 1 Squats 3 8-10 2 minutes 2 Bench Press 3 8-10 2 minutes 3 Rows 3 8-10 2 minutes Workout B Order Exercise Sets Reps Rest 1 Deadlifts 3 6-8 2 minutes 2 Pull-ups (or lat pull-downs) 3 8-10 2 minutes 3 Shoulder Press 3 8-10 2 minutes As you can see, these are the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume. This is all PERFECTLY ideal for beginners, and this is what will allow for the fastest progression and the best overall results. Now to answer any questions you may have about this workout routine… DETAILS AND CLARIFICATIONS: WORKOUT A The “A” workout is made up of a quad dominant leg exercise (squats), a horizontal push (bench press), and a horizontal pull (rows). Squats are definitely recommended (barbell back squats, that is), but leg presses could be used in their place if necessary. For the bench press, a flat barbell bench press is recommended, but a flat dumbbell bench press can work too. Use a spotter whenever possible/necessary. For the row, pick any horizontal back rowing exercise you want. Bent over barbell or dumbbell rows, seated cable rows, chest supported machine rows. They’re all fine. Pick your favorite. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 14 THE BEST WORKOUT ROUTINES DETAILS AND CLARIFICATIONS: WORKOUT B The “B” workout contains a hip/ham dominant leg exercise (deadlifts), a vertical pull (pullups/pull-downs), and a vertical push (shoulder press). For the deadlift, a conventional deadlift would probably be recommended for beginners most often, but a Romanian deadlift (or stiff-legged deadlift) could be used instead if necessary or preferred. Pull-ups are recommended for the vertical pull, but if you can’t do them yet, lat pull-downs or some form of assisted pull-up would be a suitable replacement. For the shoulder press, any type of seated overhead shoulder press is fine (seated barbell press, seated dumbbell press, whatever). FOCUS ON PROPER FORM FIRST It is typically recommended that all beginners spend their first few weeks on a weight training routine focusing primarily on learning proper form. I recommend you do the same with this program. Don’t worry about anything else during those first couple of weeks. Just pick a weight for each exercise that is definitely a little too light and easy for you, and focus on learning and using perfect form with it. Getting exercise technique right at this beginner stage is extremely important, so make sure you do. Once those few weeks are up and you feel like your form is what it needs to be on every exercise, then it’s time to focus on consistent progression while keeping that perfect form intact. Let me explain… SETS, REPS, WEIGHT AND PROGRESSION For each individual exercise, you should use the same weight during each set. So, for example, let’s say you’ve been learning proper form on the bench press these last few weeks and found 50 lbs to be pretty close to the right weight for you at this point (that’s just a completely made up example amount, by the way). You should use that same 50 lbs during all 3 sets of bench presses. Copyright © 2014 The Best Workout Routines An AWorkoutRoutine.com Creation 15 THE BEST WORKOUT ROUTINES Then, when you are capable of doing those 3 sets with 50 lbs (again, just an example) for the prescribed 8-10 reps each set with perfect form, you’d increase the weight by the smallest possible increment (usually 5 lbs) the next time you bench press. You’d then aim to do 3 sets of 8-10 reps again with this new slightly heavier weight (55 lbs in this example). And when you are capable of doing that, you’d increase the weight again by about 5 lbs (60 lbs in this example) the next time you bench press and then keep repeating this process over and over. Progression for the other exercises would go the same way. You would use whatever weight is appropriate for you on that specific exercise during all 3 sets, meet the prescribed set/rep goal with perfect form, and then increase the weight by the smallest possible increment the next time you do that exercise. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else. So, make sure you do. The more advanced you get, the slower the progression will be. Take advantage of it while you can. Once again I’d like to remind you to make sure the weight you start off using leans a lot more toward being a little too light/easy for you rather than a little too heavy/hard. To ensure the fastest and most consistent rate of progression, the weight you start off using for each exercise needs to be a bit lighter than you are truly capable of lifting. DON’T SCREW WITH IT! And finally, when looking at this beginner program, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing (hell, that sort of nonsense doesn’t even work well for advanced people). Like I was saying before, the primary goal of a beginner (besides learning perfect form on all of their exercises) is to take advantage of a borderline super power that all beginners possess for a short period of tim...
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  • Fall '19
  • strength training, Physical exercise, Weight training, Bench press

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