Body Transformation Week 11 Update!! 1 More week to go!!

Week 12 of my Body Transformation has almost arrived and not a moment too soon I think. While I have made great gains, I was really starting to slack these last few weeks. Only working out every second day and really cheating a lot with my food. But After next week, when I finish putting up my after pictures so you can see my great abs. (or lack of them), I am going to start a revamp my diet, and start a new workout routine to keep everything fresh.

While my muscle definitions has really gotten better, I didn't pick up a lot of weight, and didn't lose so much fat either. I am sure when I restart my muscle building program that I will see even more gains. Patience is the key, I guess.

So please watch out for my next post, because that will be the one where I grunt and groan and show my muscles and then it's up to you guys to decide if my hard work paid off and how much it did. Until next time then...

Full Workout Routines and Advice for Bodybuilding

Workout routines and workout splits are quite the science these days, but what is right for some isn't always right for you. People have different amounts of times/days that they can train, different kinds of gyms or equipment or different goals or motivations. Here is a layout of a bunch of workout routines and splits that have been proved to work well for beginners and pros alike. At this stage I use the first one, very basic. Choose the right one for you and stick with it until you don't get good gains anymore, before you try something else. Alternatively, if you want to invest in a complete muscle building program that has been proven to get you big fast, definately check out Vince DelMonte's No-Nonsense Muscle Building Program. You are getting you money back if it doesn't help you to get really big fast. You can also Read a Full Review of No-Nonsense Muscle Building and decide if it is right for you.

A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work


A rotation that hits each bodypart once every 4-5 days.

1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...

Another rotation that hits each bodypart once every 4-5 days but using a little more volume.

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...



A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off


A simple 4 day upper/lower.

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10



A couple of examples of 2 day per week training.

Each bodypart 1x a week.

Chest, Shoulders, Triceps.

Bench or Dips
Incline Bench (optional)
OH Press
Side Laterals
Tricep Isolation

Legs, Back, Biceps.

Squat or Deadlifts
Leg Press (optional)
Pullups
Rowing Lift
Bicep Curl

Hitting each major bodypart 2x per week.

Workout 1.

Squats
BB or DB Row
Bench
Incline Bench
Bicep Curl

Workout 2.

Deadlifts
Pullups
Dips
OH Press
Tricep Isolation


A 10 day strength/hypertrophy rotation.

Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs.

Squat Variant
GHR
Leg Press
Ham Work
Calf Work

NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.


Routine Summary.

The routines above are not set in stone, you may like to adjust sets and/or reps to suit you but they serve as a basic template. (from original thread on Bodybuilding.com)

A routine to get you big and strong doesn't need to be filled with loads of "stuff" just heavy work on the important lifts at a frequency that you personally can recover from. If you decide to put together your own program remember to keep it

Simple
Basic
Focus on big lifts
Strength Progression

Add to this a decent diet, and you'll make good progress.


How to deload.

A "deload" is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipitate. A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual. You're usually stronger coming back off a deload and often this is when PR's are set. It's an invaluable tool in our box of tricks.

If you want to invest in a total muscle building program to get big fast, you should definately check out Vince DelMonte's No-Nonsense Muscle Building Program. It has everything you need to get started and it has been proven over and over to work. All the best with your training and in reaching your goals.

Articles you may also like:

1. Before Photos and Week 1 of my Body Transformation

2. Photos and Progress report after Week 3 of my Body Transformation

3. Best Exercises for Chest Muscles

Get free ebook "Everything you want to know about fat loss."

I want to thank everyone who follows this blog of mine. I am so thankful that I am going to give away a free ebook "Everything you want to know about fat loss". (Worth $29.95) Everyone that views this blog and the reaction of you all really means a lot for my motivation. As many of you who have tried a similar Body Transformation know, it is really not easy. You need all the motivation and support that you can get.

So far at the beginning of week 4 of my muscle building transformation, the hardest part has been to keep eating right. I am supposed to eat at least 5 meals per day, but with my work and all it is really difficult to keep it going. Mostly I just have 3 meals, but I take an extra protein shake which counts as a meal and I also have a snack of fruit in between meals sometimes. I have really upped my lean meat protein intake, and I am having 1-2 scoops of whey protein everyday. I don't eat any processed meats, like mince or sausage and I don't use as much butter and sauces for cooking. Also having more salad and fresh vegetables, but I'm still not eating enough fruits, so I have to improve on that.

I am also having a few cheat days during the week. Like this weekend was a bit bad. Had a rock and roll 30th bday party on Saturday and had a big ribs and kebab BBQ with cheese and bread platters. Also drank a lot which has a bunch of bad things, like all the calories I took in just from the vodka and redbull. Also, because of the bad hangover I resorted to staying in bed most of the next days only eating microwave dinners. BAD! Anyway, I am so confidend in my body building program that I'm sure it won't matter that much in the end.

Oh, I almost forgot telling you about the free Ebook that I am giving away. In order to get the free ebook, you have to Email subscribe (go to left top of the blog). It works with feedburner, so I don't worry I won't give it away to spammers. As soon as I see you subscribed, I will send the free ebook in PDF format to you via email.

Please feel free to comment on my posts and give advice or ask questions, it really helps a lot. If you are a first time reader, you can also read why I started my Body Transformation.

Articles you may also like:

1. Before Photos and Week 1 of my Body Transformation

2. Photos and Progress report after Week 3 of my Body Transformation

3. Full Workout Routines and advice for Muscle Building

4. Best Exercises for Chest Muscles

What are the Best Exercises for the Chest Muscles?

Day 1 is my chest workout day, but what are the best exercises for a complete chest workout? Should you only do heavy bench pressing to get strong pecs?
It's better to get some variety into your chest workout to train all the various areas of your pectoral muscles. Here are some of my favorite chest exercises.

1. Seated Chest Presses
This works in a similar way as the lying down bench press, but using this machine you are seated. You use similar movements as the bench press, but because it is a machine your movements are stabilized and the weights are not bobbing around, meaning that you get a more focused workout for your pectoral muscles. A very easy chest exercise, you grip the handles and just push it forward in controlled motion. Do not lock elbows at end of extension. Do 3 sets of 10-12 reps.

2. Cable Crossovers (High cables or low Cables)
Stand with your one foot forward for balance, grip the upper cable handles tightly and push forward and down bringing your hands to each other, slowly releasing it back again in a controlled movement. This chest exercise focuses a lot of energy to your chest muscles and done correctly is one of the best exercises for your chest. High cable is better for lower chest muscles and low cable is good for inner chest muscles. Repeat in 3 sets of 10-12 reps.

3. Incline or Decline Flyes
This exercise is very good for the upper part of the chest muscles. Adjust the bench to about a 45 degrees angle. Lie on your back and hold two dumbbells at your sides with your elbows bent at about 90 degrees. (for decline just lie with your head closer to the floor. Now arc the weights upward bringing the weights close to each other (about 6 in.), holding your elbows locked at 90 degrees, slowly lowering them again and repeat. Do 3 sets of 10-12 reps.

4. Bench Press Wide Grip
Extend your grip a bit doing this chest muscle exercise. Pushing the barbell upward while lying down on a flat bench with the hands in a wide grip is a very good exercise for the lower chest muscles. The all time favorite chest muscle exercise for most bodybuilders.

5. Bench Press Close Grip
The same exercise as above, but do it with your hands closer together to get more focus on your inner chest muscles and triceps. Very good chest exercise for some power sets.

6. Dips
Doing dips with our elbows out puts more emphasis on lower pectorals and dips with elbows tucked in puts more focus on the inner chest muscles.

There are others, but these are some of the best chest exercises. Try and do about 3-4 of them each chest workout. Each exercise should be done in 3 sets of about 8-12 reps each. Rest in between your sets for about 30 seconds to 2 mins, but not more than that. If you do a good heavy chest workout, make sure and rest them for about 5 days, so they get plenty of time to rest and grow.

If you want more chest exercises and complete chest workouts with videos how to do them and precise instructions to get perfect chest muscles I can recommend that you invest in a muscle building guide that works like top selling No-Nonsense Muscle Building of Vince DelMonte or you can quickly read a full review of No-Nonsense Muscle Building Program to see if it is for you.

Check out Vince Delmonte's
No-Nonsense Muscle Building here

How did I survive the first 2 weeks of my Body Transformation?

Setting of to the local gym I was really excited and motivated for my new weight loss and muscle building Body Transformation. Full of confidence that I will be able to keep up with all the heavy training and dieting. But all was not as easy as I thought it would be...

I quickly realized that I am not as fit or strong as I thought I was. I decided to just get my body used to all the exercise first and do all my workouts at 60% max lift weight. I kept going with my workout program and worked out 5 days per week for the first 2 weeks. The second week I started working heavier weights and really pushed myself to fail each set. Could really feel the pump, hehe. I kept to my fat loss and muscle building diet, which includes an average of 4 means per day. Eating mostly lean meats, healthy carbs and vegetables and salad. I also had a protein shake or two on all my lifting days.

What is my workout split? I decided I am going to use a 3 day workout split, meaning I have a day 1, day 2, day 3, and then I start with day 1 again. Sometimes I take a break on the 4 day and start day 1 after that. For starters my muscle building workout program consists mainly training my all my bigger muscles, different muscles each day so I don't over train and my muscles get enough time to rest and get stronger.

I will post a full workout split and the exercises with sets and reps in another post later, but here are the basics:

Day1:
- Warm up (5 minutes tread mill and stretching)
- Chest
- Legs

Day 2:
- Warm up
- Shoulders/traps
- Biceps/forearms
- Abs/core
- Cardio 15 mins

Day 3:
- Warm up
- Back/lats
- Triceps
- Cardio 15 mins

I was pretty sore and stiff the first week, but I am already feeling better and I can see how I got stronger, already lifting a lot more, and not getting so sore anymore. The diet is pretty difficult to hold without cheating as my girlfriend still wants to eat pasta and bacon etc. sometimes and of course then there's the weekends, where all the housemates party and drink and barbeque (We South Africans like our BBQ) So I guess I am still cheating at least 2 days out of the week. But mostly I improved my diet a lot. I will upload my next pictures at the end of week 3.


Read more:

1. How and why I started my weight loss and muscle building Body Transformation

2. Week 1 of my body transformation with before pictures

3. Foods that burn fat

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