Ok, so the end goal for most people is to have fun and look good in the same time(the health benefits are not discussed here but they are and plenty of them).
I am going to split people into weight divisions, I am a martial arts practitioner for many years and this is the best way that one can think of a plan to start dropping fat and show those curvy beautiful muscles.
To make it simple to understand let’s say we have 3 big categories:
Lightweight
Middleweight
Heavyweight
Of course in boxing, MMA and many other martial arts there are many more weight categories but they mainly revolve around these 3.
Lightweights
Most lightweights goal is (from my own experience) to put some muscle period. There are those skinny persons that go to the gym to look more muscular or jacked. And to solve this problem most people think that one should just eat more, that’s it. Unfortunately this isn’t true from my own life experience. You may end up like an old friend of mine that had a bubble gut like he would have abused growth hormone or something. No no! Hang on!
The same first rule applies for the lightweights trying to gain weight as well. Since most of the people in this category aren’t athletes competing in something the hormones need to be in order as well. How in order? As long as you have them in the range recommended by the doctor (endocrinologist) then you’re fine.
And yes you can eat more than someone that needs to cut weight. But not a lot more.
The same macros formula applies, more protein then carbs and fats. Why I think the high protein diet is the best of the rest I will discuss in another post, but for now let’s give this a try.
So the math is simple 40-30-30 or 40-40-20 depending on how much fat you want and need. My favorite is 40-30-30. All percentages, so 40%protein-30%carbs-30%fats.
Lightweights can change the protein to be 30% and the carbs 40% when they desire.
What to eat? Not now, for now whatever as log you have these percentages in order.
Exercising! The big 3 lifts are you friends always. I now you may not like it but the body is lazy and doesn’t want to look like a greek god, on the contrary. So in order to look like a greek god you need to stimulate the muscles to give them a reason to grow.
Bench press, Squats and Deadlifts. I strongly reccomend doing them if possible. Get one of the hundred apps to track your workouts and go on do the lifting. I am not going to give you a complete training program for now but I am going to tell you what you need to have as a must.
Ok what else besides the big 3?
For the upper body(from the waist up I mean) I would say:
Lats: pull-ups, pulldowns, barbell rows and pullovers
Chest: barbell incline press, dumbbell incline press, dumbbell flies, cables flies, dips
Shoulders: seated dumbbell press, dumbbell lateral raise, cable lateral raise(single or both arms), single arm reverse fly
Biceps: barbell or EZ or h-bar standing curls, cable single arm curl, any preacher curl
Triceps: cable overhead press, dumbbell overhead press(single or both arms), close grip barbell press, skull crushers behind head, bench dips weighted
For the lower body(legs, yeah the legs):
Quads: barbell squat, hack squat, bulgarian split squat, lunges, leg extensions
Hamstrings: conventional or Romanian deadlift (or stiff legged deadlift), good mornings(smith machine or hack squat preferably), leg curls and roman chair back extensions(and any other variations home gym)
Calves: standing and seated calf raises
Glutes: hip thrust if you like setting it up(the glutes are worked on the above exercices rather enough if done properly)
Ok so start working out, 3, 4 or 5 days. 6 days a week is in my opinion for pros only and even some of them don’t do it 6 times.
Tips: Start with a rep range of 8-10 and build up to 15-20. Once arrived there increase the weight with 1-2 kg and then again with 8-10 reps. This way the injury is kept to a minimum.
See ya next time, Cheers!
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