6 Day Basic workout split

There are different workout splits like 5 days, 4  days, circuit training and so on but I use a 6 day  training  split to work out all muscle group once a week. The purpose is to train a muscle group extremely hard once a week and thus allowing it to have a long period of recovery before hitting it again the next week. This is important because it is during the recovery period that muscles grow.

Day	Workout  Split	Muscle Groups
Monday	Chest	Pectoralis
Tuesday	Triceps / Forearms	Tricep Brachi / Forearms
Wednesday	Lat / Back /Traps	Latissimus Dorsi / Trapezius / Back
Thursday	Biceps / Forearms	Biceps Brachi / Forearms
Friday	Shoulders	Deltoids / front / Rear
Saturday	Legs	Quadriceps / Hamstring / Calves
Sunday	Rest
* Warm up  before workout
* Warm down after Workout
* Abs Every day  after workout 15 minutes Minimum
* Cardio Every day after workout 15 minutes Minimum

Warm up

Warming up will reduce muscle injury and should be aimed at reducing muscle stiffness 5 to 10 minutes of stretching, jogging, jumping jack etc.. will help to loose up your joints  Start from your neck all the way down to your ankle (Neck/shoulders/elbows/wrist/hips/knees/ankle) this will increase your body temperature and reduce muscle stiffness before you move on to lift weights.

Warm down

Warming down after your workout is similar to warm up 5 to 10 minutes of stretching, jogging, jumping jack etc... Will help your muscles to relax, realign muscle fibers and re-establish their normal range of movement. 

Cardio

Cardio is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are key elements for weight loss few common exercises are Running, Walking you can use the treadmill in the gym, cycling, skipping, and steppers etc…  

Major Muscle group of the Human Body

Check out the chart below to learn the names of each major muscle, for every  muscle group there are different exercises and training splits , now its impossible to workout all body parts in a day so the best options is to split your workout  to a  6 day training program  and a days rest.

*      I  Will share a 6 day training program in my next post

Beginners Guide to Sets, Repetitions, Rest and Tempo

Getting bigger and stronger is a simple science. You lift something heavy, stress your muscles, eat, rest and repeat. Do this with enough intensity and consistency, and you'll grow big and strong.
If it's that simple, why on earth make it complicated?


SETS

Performing up to 6 sets per exercise enables great volume for all muscle groups but for a beginner its pretty good to stick to the basic 3 to 4 sets per exercise.


REPETITIONS

I have trained in all sorts of ranges for experimentation purposes. From experience I can advise you that 8 to 12 reps per set  and for a larger Muscle group or lower body 16 to 20 reps per set is the most ‘Anabolic Rep Range.’


REST BETWEEN SETS

The amount of time can vary a bit, depending on how many sets you're going for and how heavy the weight is, "but 60-90 seconds between sets is a good and stick to it.


TEMPO

Don't complicate things, different exercises require different tempos best stick to basic 1-2 tempo

10 Bodybuilding Tips for Beginners

If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot! You should not expect huge improvements over night, but muscle mass will slowly grow over time.  It’s really important to have patience, to stick to your workouts and diet, and results will definitely show!


1. Stick to Free Weights.
Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

2. Basic Compound Movements.
While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first using Barbells & dumbbells.

3. Have a Program and Stick to it.
 You need to have a routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set.

4. Train Each Muscle Group Every Week.
While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week (Don’t train a muscle everyday it needs 48 hours of rest to recover).

5. Learn the Correct Form of Each Exercise.
While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.

6. Gradually Increase the Weights.
After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains never load on too much weights which you can’t handle be cautious it will lead to injury.

7. Eat a Lot of Protein.
Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per kilogram of body weight eg:-( if your body weight is 75 kg you have to consume 75 grams)  for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

8. Eat More Often.
Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry (Avoid junk foods)

9. Rest and Recover.
Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).

10. Socializing
At the gym you can usually find many like minded people that are easy to talk to and friendly. There is a time and place for socializing at the gym. Before and after workouts are proper times to meet people and talk because it isn’t getting in the way of your workout, The worst thing you can do is let socializing get you off-track. Don’t stop in the middle of your workout to talk to people. You might find yourself chatting away until your sweat dries and your muscles are not warm anymore. Cell phones are also a hazard when it comes to this. Leave your cell phone in your bag unless you’re expecting an urgent call. They can be the worst distractors