What up GAINSCO!
Here we go! It’s time to get you MOTIVATED, it’s time to make some GAINS! We are going to hook you up with a game plan that delivers results! The Pro’s here at Division put together an amazing workout plan just for you. With it, we want you to Learn, grow, and motivate the world!
Now, there are many different belief systems out there in how to make LEAN, MEAN muscle Gains. Always remember that different workouts and different “approaches” to gaining muscle and burning fat work differently for everyone. So, don’t stop until you find out what works for you! Genetics, diet, work schedule, sleep schedules they all play a major part but that shouldn’t hold you back from making BIG TIME gains. You just need to make it happen, get out there and find out what works for you!
The idea here is to train you on what we think is the most effective And efficient way to find out what works for you and then from there, apply it to your personal fitness and physique goals.
First, Let’s introduce the Principle of Progressive Overload and why it works!
What Is the Principle of Progressive Overload? Where did the idea first come from?
Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying a newborn calf on his back every day for years prior to the Olympic start date, and by the time the Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In essence, Milo adapted to the growing weight of the animal by growing stronger himself. That’s progressive overload. To follow this model for developing strength and tone, you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it’s heavier, but then as your muscles grow stronger, you perform more reps.
The principle of progressive overload is universally accepted as the model that creates the greatest gains in strength.
Tips for Designing a “ATTAIN GAINS” Weight-Lifting Plan that works for you!
Everyone starts somewhere, but whether you are a beginner or a PRO, We still believe that hitting 4-5 sets, with repetitions of 10-12 with good form per body part using the progressive overload method is the way to go. Every rep counts. Work to exhaustion on every single set. If you aren’t exhausted you need to increase the weight.
Alright, time to make some GAINS. I will break down a example of a one body part workout plan. From here, you will be able to take this knowledge and tailor it to your personal fitness goals. You can use this plan for any body part you want to focus on and you will get results.
So, for example: Chest day | You would want to pick out 4-5 chest workouts. Then perform each one 4-5 times. Reps: 12, 10, 10, 8.
Now, of course you can do more then 4-5 sets, or less. You can change up your reps too. You can do: 12,12,10,10 if you wanted to go lighter. Or if you wanted to go heavier, you could do : 8,8,8,8. We are just giving you a plan of attack. From here it’s up to you and your personal fitness goals on how you want to carry them out. Here is a sample chest day Lift:
•Incline fly : 4-5 sets of 12-10 reps
•Flat bench fly : 4-5 sets of 12-10 reps
•Cable crossovers :
(incline) 4-5 sets of 12-10 reps
(Decline)4-5 sets of 12-10 reps
•Decline bench : 4-5 sets of 12-10 reps
*To make muscle gains you will always need to be increasing weight as you go for growth and progression.
Now, you would use the game plan for every body part you want to make improvements on. Legs, shoulders, back, arms.. You name it. Same sets, same reps.
You will also hear a lot of talk about how many body parts you should hit a day, or in a week. Or, how many rest days you should take. Or, when are you are overtraining or under training. This is truly up to you. We know Pro’s who it hit one body part a day, and pro’s who hit 5. Some overtrain like crazy and some take multiple rest days. It’s all up to you and your personal fitness goals. Again, we can’t over stress this enough: FIND out what works for YOU, and do that. All we can do is give you the map, it’s up to you what you do with it. Let’s go over some basics for our beginners to get you well informed on where to start:
Weight: Beginners should start with weights that can be lifted 10-12 reps to fatigue with good form. Fatigue means that you cannot lift the weight one more time with good form. If you have to lean back or throw the weight up, then it’s too heavy. Lifting 10-12 reps to fatigue will maximize your strength gains and minimize the risk of overtraining or injury.
Sets: Beginners can start with one set per exercise. You can do more if you have time, but research shows that one set for beginners is enough to yield significant gains in strength. (*but we know you can do more then one.) LETSGOO ..anyways.
Time between sets: Rest less than one minute between sets if you want to develop endurance and tone. Rest up to three minutes if you want to focus more on strength; the extra recovery time allows the muscles to work harder and lift more on the next set.
Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won’t work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn’t get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.
Exercises: Select one to two exercises per muscle group. Here’s a list of at least two exercises for each group using dumbbells and machines in an order of larger to smaller groups. All of these exercises and the order of exercises are suitable for beginners.
Chest: dumbbell press, dumbbell flyes, chest press, cable flyes (crossovers)
Shoulders: side lateral raise, front raise, upright row
Back: bent-over-row, cable row, pull-down
Arms: biceps curls, triceps kickbacks, triceps press-downs on pull-down machine
Abs: crunches, knee-drop crunches for the oblique muscles on the side of the abdomen (drop the knees to one side and crunch up)
Legs: squats, leg extensions, and curls on the machines, leg press on the machine.
Rest and recovery: Remember that muscles grow during downtime, not when you train, so allow a day or two between workouts when you first get started so that the muscles can recover and grow. You should show up at your workouts refreshed and at least as strong as the previous workout (there will be days when you aren’t stronger, and you should expect them so don’t get discouraged when it happens).
Splits. A term used to describe how you organize your workout. For instance, you might decide to work only your chest on day one and your back on day two. This is the type of lifting you do once you get stronger and more experienced. This is not necessary or recommended for beginners because it’s intense. As you grow and become more of a GAINS Pro.. You can start adding in “splits” or super sets to make more and more GAINS, as they do exhaust the muscles and help them grow.
Awesome, now that you have a new found CORE knowledge base on how to ATTAIN GAINS, it’s time to get in the Gym and become the hardest worker in the industry. We can only give you the opportunity. It’s up to you what you do with it and how far you take this!
We are going to leave you with our favorite lifts for each part of the body to add into your GAINS artillery. Simply throw 4-5 of these workouts into the game plan we discussed up above and you have yourself a proven workout plan that can deliver EXTREME results. IT’S TIME!!! Letsgoooo!
Workouts | GAINS
CHEST DAY |
– Bench press ( incline, decline, flat )
– Dumbbell bench press ( incline, decline, flat )
– Machine fly (go wide)
– Cable cross overs ( incline, decline, flat )
– Leverage machines (the seated incline, decline, flat chest press machines )
– Single arm dumbbell press.
– Push Ups ( decline, incline, Diamond, single )
– Super set flat and incline presses for some mean GAINS.
BACK DAY |
– Wide grip pull ups
– Seated cable row
– Lat pull down ( wide, and reverse grip)
– Single arm dumbbell row
– Barbell row
– Single arm pull down
– Straight bar pull down
– Isomeric pull up
SHOULDER DAY [ all 3 heads of the delt ] |
– Dumbbell side lateral raise
– Single arm upright row
– Alternating dumbbell front raises
– Standing/sitting Arnold press
– Superset rear delt raise| single arm lateral raise| front
– Cable machine single arm raises ( front, lateral, and rear delt )
– Rope pulls ( seated or standing position, grab the double rope on the cable machine and pull it to your forehead )
ARM DAY | superset biceps with triceps to really stretch and build the muscle. Or go hard on one for 4-5 sets, then hit the next one. Whatever you enjoy more!
– Incline bench dumbbell curls
– EZ bar preacher curl
– Standing inner Bicep curl
– Overhead cable curl
– Smith machine drag curl
– Dumbbell hammer curl
– Eccentric standing curl
– Rope push downs or overheard extensions
– V bar extensions
– Single grip push downs ( regular and reverse grip )
– Reverse machine fly
– EZ bar skull crushers
– Dips ( machine or bench )
– Dumbbell extensions
– V ups
– Crunches ( on flat ground, ball )
– Leg lifts on captains chair
– Alternating side lateral V ups
– Knee hugs
– Cable machine kneel crunches
– Exercise ball planks
LEG DAY |
– Single leg DEADLIFTS
– Bulgarian split squat
– Hack squat
– Leg press ( single leg too)
– Seated ham string curl
– Seated leg extension
– Weighted sled pull
– Add some plyometrics too ( jump squats, scissor jumps, box jumps )
– add 30 minutes of your favorite type of cardio ( stair mill, running, HIIT, plyos, anything and everything that you can stick to.. You will need to keep your heart rate at 133-155 to see results | do this 3-4 days a week to meet your personal fitness goals.
GAINS AWAIT TEAM! That’s a a lot of information, but now you have everything you need to accomplish all of your fitness goals and more! WE ARE THE FUTURE, we didn’t just come to take part, we came to TAKE OVER! LETSGOOO GAINSSSCO!
Table of contents
http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.pdf (resistance exercise for healthy adults position stand)
http://www.power-systems.com (for equipment including tubing)
http://www.exrx.net (for pictures of exercises for every muscle group)