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Want to get Jacked? Muscle Builder 5.0 will give you the ripped, toned, jacked muscular body of your dreams.
"Back to Basics" is the perfect set of gym workouts for beginners (even some intermediate lifters) to prep your body for muscle building. After completing this one month program you move on to Phase I of the Muscle Builder 5.0.
With additional nutritional information this program is perfect to get you the muscular body you have always wanted. Phases II and III COMING SOON! This program contains some basic nutritional info and goal setting info.
Start now to prep your body to get bigger, stronger, and more cut.
See the Workout Notes Section for details. This program contains a basic nutritional info guide that explains the food portion of your success.
**Please Read the Disclaimer at the bottom of this section before beginning this program.**
Don't forget to also follow Armstrong Fitness on Facebook - www.facebook.com/armstrongfitnessinfo
**THE BACK TO BASICS PORTION OF THE MUSCLE BUILDER 5.0 IS MEANT FOR BEGINNERS / INTERMEDIATE LIFTERS WHO HAVE NOT BEEN TO THE GYM IN A WHILE.**
Beginners should concentrate on good form and not worry about "building muscle" so much in the first month as your body will need to go through some adaptive neuro-muscular changes before it is ready to start packing on lean muscle.
WORKOUT INSTRUCTIONS are found below the BASIC INFO GUIDE. These instructions include important information on REST time frames, WEIGHT selections, TEMPO of lifts, etc.
BASIC INFO GUIDE - GOAL SETTING AND NUTRITION:
1) Goal Setting and Tracking Progress... In order to see the best results when it comes to getting the body you desire "Goal Setting" is a very important component. How can you work towards something (ie. training at the gym everyday) if you aren't sure exactly what that is? So at Armstrong Fitness we strongly suggest you set goals to work towards. From "Training Specific" - such as I want to be able to bench press 200 pounds... to "Body Specific" - such as I want to weigh 200 pounds and have 15% body-fat. Another thing to consider is to record your weight (weight yourself in morning before eat or drink anything and with little to no clothing on) and take before pictures before beginning this program. And to do the same thing every month along the way to track your progress.
For more help with this you can purchase a Goal Setting and Nutrition program from Armstrong Fitness by either contacting us directly here on Gym Nut or by emailing firstname.lastname@example.org.
2) Nutrition ... This program is designed to build the lean muscle mass you have always desired. How big you want to get is up to you. As with all training programs for the best results DIET makes up a HUGE piece of the puzzle. Water consumption is also very important. You should be consuming water all day. And you should be consuming water previous to your workout, during, and after - not just during.
Gaining weight, just like losing weight, comes down to the basic principle of: **Calories IN vs. Calories OUT** So in order to get bigger you must consume more calories than you are burning off. A healthy rate to gain or lose weight is 1 to 2 pounds per week. 1 pounds is equal to 3,500 calories and 2 pounds is equal to 7,000 calories. So in order to gain 1 or 2 pounds per week you will need to be consuming an additional 500 to 1000 calories per day. With that being said it doesn't mean you can just eat whatever you want if you specifically want to pack on more muscle than fat (unless of course you have one of those crazy genetic bodies that struggle to hold onto fat - but even in that case you still won't be as healthy as you could be internally if you are just eating whatever you want) you will need to eat whole foods (PROTEIN, CARBS, FAT) in specific amounts. Also there is a hypertrophic window (time right after working out - best within half an hour) where you should be consuming protein and when you can consume simple carbs like sugar to feed your muscle and it's growth.
There are a lot of different ways to calculate how many calories you need (your daily caloric needs) - but a basic rule of thumb when you are trying pack on muscle and size is to consume your body weight X 18-20+ calories. So for example if you weigh 200 pounds but want to pack on muscle / size – on average you would have to consume between 3600-4000 calories. The structure of your diet in terms of MACRO nutrients is also very important. A good structure to follow to build muscle while also keeping your fat percentage low is a DIET breakdown of 50% carbs, 30% protein, and 20% fat. And when we say carbs we mean complex carbs like oatmeal for example - not sugary chocolate bars. There are examples of things that are better for you in each of the three categories - for example stay away from Trans Fats, a ton of sugar, and certain types of protein. 1 g of protein per pound of body-weight is a common mark to shoot for protein wise. Also in order to build muscle you need to have a positive nitrogen balance. This is accomplished by consuming enough protein.
There are also other factors such as body type, genetics, and things like the amount of proper rest/sleep you get that can affect how much you can grow your muscles. If you are considering taking a pre-workout it is suggested that you simply drink Green Tea 45 minutes before a workout to get a little kick. Getting a correct amount of sleep and rest between workouts are also very important for muscle recovery and growth.
For a diet that specifically matches this program (along with a lot more info in regards to good eating choices, body type specific tips, and choices you can make for natural foods rather than supplements, etc.) or for a completely custom diet designed with all of your calculations completed please message Armstrong Fitness here on Gym Nut or by emailing email@example.com ...
A main focus during all of the phases of this program are using proper form and technique. Without building these up properly you are exposing yourself to possible injury and you won't be able to build muscle the way you want to without it. Focus on getting form and technique correct! Besides your warm up - IF YOUR MAIN GOAL is packing on MUSCLE than don't perform any additional Cardio during your training other than that outlined in this program. However if you are trying to lean out and burn fat while building / maintaining muscle than feel free to add in some additional cardio.
WARM UP for all of these workout days is the same - simply chose a cardio exercise and perform that movement for 5 to 10 minutes - to a point where you are warm, sweaty, and ready to train. You should also do arm roll outs, shake your body out, and feel free to do any other dynamic stretches you need to get your body loose. You should also do a very light set of the first exercise for that day - either bodyweight or just the bar type of stuff for enough reps to get your joints also warm and ready.
Each PHASE IS PROGRESSIVE - this means we are going to be constantly upping the amount of weight we use to train with. The TEMPO for each lift should follow the pattern of 1 second “Up” (concentric contraction = positive movement) and 2 seconds “Down” (eccentric contraction = negative movement). Explosive but controlled. Your weight selection for the beginner Back to Basics Phase should be set around 70% of your 1 RM ... if you don't know what this is ... simply play around with weight amounts so you can find a weight amount for each exercise where after completing the suggested number of sets and reps if you were to perform another 2 reps after the last set you could just barely do them. And then as you work your way through this program you can add weight to each exercise so you stay around that 70% mark.
BACK TO BASICS
There are 4 workout days during the week. After completing the warm up described above you will work through your workout exercise by exercise performing as many sets for the desired number of reps outlined. So for example you will perform 4 sets of bench press on day one for 12 to 15 reps. Then after completing these exercises you will move on to the next exercise - Shrugs. Working your way through each training day in this pattern. You should REST between 2 to 3 minutes between each SET. It's also a good idea to perform a light cool down and stretch after each workout. Don't be surprised if you body is very sore for a while if you are a true beginner - this is just your muscle breaking down / adjusting to doing something it has never done before. And this damage is what eventually will lead to muscle growth during the repair/recovery period that follows any stimulus day (resistance training - aka weight lifting).
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietitian. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, etc.
One of a selected OFFICIAL GYMNUT TRAINERS
With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
We only offer top notch programs that will allow you to reach the fitness goals you desire (All of our workouts also contain at leat some diet and nutrition info - some contain full nutritional guides).
We have been providing online training for over 6+ years and know exactly how to communicate things so all of your questions are covered.
We truly believe that "Hard work, training right and eating right do yield results - you just have to stick to it!"
By checking out our "workouts" below you will see we have training programs and diets available for any and all fitness/body composition goals/situations. You can unlock almost all of these programs/diets for free by sharing them via social media.
We promise you won't find any other programs on GymNut that will offer as detailed instructions and information included with their programs.
For additional info and Customized Plans please contact us here.
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We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.