BEST Beginner Weightlifting Program- Complete Gym Exercise Guideline (Build Muscle, Lose Weight)
Friday, December 30th, 2011
ask your Q on FB- http://www.facebook.com/chefbuff
FOLLOW ME ON TWITTER- http://twitter.com/omarisuf
FREE GUY FAT LOSS PROGRAM- http://fatasstobaddass.com
ALL MY VIDEOS!
http://omarisuf.com/index/
I have to put out this video because I get thousands of e-mails a month probably from guys that are usually less than 20, haven’t trained more than a year and what a beach body in 4 weeks.
If any of those three statements relate to you, this video is for you.
First, you must face reality.
Your goal will take longer than you think.
You can’t do endless bicep curls and expect to get great results.
Training splits where you do biceps on one day, back on another, won’t work for you.
As Dave Tate said, if you can’t flex a muscle and feel it, don’t isolate it. You can’t flex bone.
Your key to building a decent body is to have starting strength, once you are strong enough to lift weights, your body will start to look awesome. Don’t believe four minute ab bullshit infomercials. The strength will give you a harder, firmer look.
You can graduate from the big basics when you can bench press over 200 pounds, squat 275 pounds, deadlift 315 pounds and perform 15 perfect chin ups.
Luckily for you I designed a ridiculously SIMPLE training program for any beginner that they can use to rapidly build size and strength. As you will see, its based off of 3 FULL body work outs. These aren’t the ONLY work outs you can do
A couple rules
1. Don’t take any supplements other than protein powder
2. These are THREE mandatory work outs, but you can work out another 1-3 times extra per week on lagging parts
3. LIFT as heavy of a weight with perfect form as possible
If you notice, theres no rest guidelines, use your own internal rhythm. So once again, you do these three work outs, which are modified classic work outs, I even have videos on the form of ALL of these!
Guys make sure to share this with those starting out, together we can prevent multiple gym deaths, and endless frustrated hours of uselessly trying to get a better body in vain!
BIG BASICS
Day 1 MONDAY
Deadlift 6 sets of 5 Reps
Military Press 6 sets of 5 Reps
Benchpress 6 sets of 5 Reps
then do 10 minutes of whatever the you want
Day 2 WEDNESDAY
Squat 6 sets of 5 Reps
Chin-Ups (or Lat Pulldown) 6 sets of 5 Reps
Seated Row 6 sets of 5 Reps
then do 10 minutes of whatever the you want
Day 3 FRIDAY
Dips 6 sets of 5 Reps
Close-Grip Benchpress 6 sets of 5 Reps
Lunges 6 sets of 5 Reps per side
then do 10 minutes of whatever the you want
Cardio is OPTIONAL
ONE DAY SAMPLE DIET
Breakfast- 3 Eggs, two slices turkey bacon salsa on side with lettuce salad
Mid-morning snack- 1 Cup Goat Yogurt or Greek Yogurt with 1 Cup of Berries
Lunch- 1 Grilled Chicken Breast Salad with 1 Tablespoon olive oil + whatever veggies you want
Post-Workout- 2 Scoops Whey, 2 Pieces of Fruit
Dinner- 6oz lean steak with broccoli
Still hungry? One Glass of Goat Milk
HOW TO SQUAT: http://www.youtube.com/watch?v=X9do_PE_ZKA
HOW TO BENCH: http://www.youtube.com/watch?v=bhgg3ZbKcN8
HOW TO LUNGE: http://www.youtube.com/watch?v=YYZTG6EPp30
HOW TO DO PULL UPS: http://www.youtube.com/watch?v=QjbZb2U-1b0
HOW TO DEADLIFT: http://www.youtube.com/watch?v=_ez-bCfvNCQ
TOPICS COVERED: fat loss lose weight exercise diet fitness build chest muscle bigger vegan black metal chilli chest work out arms shoulder tips weightlifting health spot reduce chest arms legs “health diet” entertainment dance vlog “physical exercise” training muscle gym exercises cardio free charlie sheen haul tag epic meal time boot camp bodyweight core bodybuilding motivation chest biceps abs zumba music sexy hot yoga pilates before and after transformation bodybuilder chris brown make up tutorial
Duration : 0:4:56
In this video I wanted to cover a basic guide going over the concept of sets and repetition, and a little bit of toning and the various concepts of workout routines. More is to come, but after this video, we will be doing A LOT more workout demonstrations!
Bob Harper of The Biggest Loser.
That Awkward Moment When .. That Awkward Moment When ??
ADDITIONAL EXCERSIZE/DIET/WEIGHT MANAGMENT TIPS/TRICKS/ RELATED VIDEOS
Chest Workout-Chest training- Bench Press -with Bodybuilding Master Trainer Victor Costa. These workouts can get you big and cut at the same time- come see his incredible site www.vicsnatural.com
In order to tone the back, waist and lower abdomen, try doing reverse hyperextension and a figure-eight exercise for the low abs. Find out how to reduce waist size in the oblique area with help from a fitness trainer in this free video on exercises and working out.
**highly requested**
Exercises for the lower abdominal region don’t require the use of equipment, and the abs can be worked out at home through basic crunches or simple knee extensions. Find out how to do scissor kicks and flutter kicks to work out the abs with help from a fitness trainer in this free video on exercises and working out.
In order to increase vertical leap, a person must do exercises that allow them to generate more power from the hips, which will allow them to create more force when pushing against the floor. Do step-ups or a platform circuit to increase vertical leaping abilities with help from a fitness trainer in this free video on exercises and working out.