BEST Beginner Weightlifting Program- Complete Gym Exercise Guideline (Build Muscle, Lose Weight) |
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Description: 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 hell 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 hell 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 hell 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: https://www.youtube.com/watch?v=X9do_PE_ZKA HOW TO BENCH: https://www.youtube.com/watch?v=bhgg3ZbKcN8 HOW TO LUNGE: https://www.youtube.com/watch?v=YYZTG6EPp30 HOW TO DO PULL UPS: https://www.youtube.com/watch?v=QjbZb2U-1b0 HOW TO DEADLIFT: https://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 
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