Use the extra 1 or 2 visits to focus on lagging muscle groups.
FOOTBALL WORKOUT PROGRAMS PDF FULL
Start of with 3 days a week and progress towards the full 6 days to maximize your results.Īlso, it does not have to be either 3 or 6. This is simply because your muscles will not have fully rested. If you are a beginner, you will find it hard going to the gym 6 times. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. The workout program is designed so you can exercise 3 or 6 times a week. The last thing that you want to happen is for you to injure yourself during a workout. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. If you don’t really know your limit yet, that’s fine too. Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions correct form. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip.Īim for a resting tempo of 60 seconds. Focus on the eccentric contraction of the muscle. Your rep tempo should be slow and controlled. The muscle building program is suitable for beginners and intermediates. Its focus is to help increase muscle gain and strength development. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. 6 Week Workout Program To Build Muscle Please read this before you start!
FOOTBALL WORKOUT PROGRAMS PDF PDF
This makes it ideal for muscle building.Īlso, before we get started, you can download the PDF for the muscle gain workout plan. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains. What that means is that after your workout you have a 2 day window in which you can build muscle. It lasts for about 36-48 hours after exercising. Protein synthesis is the reason why your body builds muscle ( study, source). Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHT The one thing that, ya know, you want the least. Well, over-training leads to muscle loss. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). This pattern is going to help maximize muscle gain and lead to faster results. With all of that being said, the workout program follows the push/pull/legs pattern.
I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. you are eating enough, you are taking at least whey protein after your workouts and maybe using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you.Īt the end of this workout program I will add in some notes regarding your nutrition and supplementation. However, what I can promise is that if everything else is in check (i.e. Your diet, supplementation, rest, an general lifestyle to name a few. There are a lot of variables that play a role in muscle growth. So what makes this muscle building program different from the rest? How can I guarantee that this workout will actually help you build muscle within 6 weeks.
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