Muscle Building Unlocked By WC Fitness


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Learn how to building muscle with this book brought to you by a Personal Trainer at WC Fitness.

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Muscle Building Unlocked By WC Fitness

  1. 1. Brought to you by wcfitnessonline.comBrought to you by: Follow me on:
  2. 2. WelcomeWelcome to Muscle Building Unlocked by WC Fitness. This book will give you some greatinformation to get you packing on some real lean muscle mass fast.Lets get right into the good stuff!Muscle Building WorkoutsThe workouts are one of the most essential parts of any muscle building routine. I am sureyou are ready to get stuck in, so lets have a look at the best workouts you can do.If you are a beginner, you are best sticking to a beginner style routine as this will give thebest results. Because your body will not react as well to more advanced routines. Youcan check out a proper beginners workout routine below.Beginner Bodybuilding RoutineA common question I get asked by untrained people is “What is a good beginnerbodybuilding routine?”. This is actually a very smart question to ask, simply becausebodybuilding workouts should be different for untrained and experienced lifters.Generally bodybuilding workouts for experienced trainers will have to much volume andintensity for beginner bodybuilders. Therefore a beginner bodybuilding routine should bealtered to suit.That is not to say that beginners cannot do more advanced bodybuilding workouts, but youwill not get the same (or any) muscle gains. A beginner bodybuilding routine will give youfar better results, than with intermediate to advanced muscle building routines.BeginnersBeginner bodybuilders have one great advantage of being untrained. Therefore, wheneveryou begin weight lifting you body will automatically add muscle, no matter the bodybuildingroutine. This is because it is a new stimulus to your muscles, so your body “panics” bywondering what is happening to it, then adds muscle to compensate.With that being said, you can get even better results with a proper beginner bodybuildingroutine, designed for your experience level. Rather than mess about in the gym, not reallyfocusing on anything. With that in mind, let’s have a look at beginner bodybuildingworkouts.Beginner bodybuilding workouts tend to have less volume on your muscles during aworkout, compared to more advanced bodybuilding routines. Simply because yourBrought to you by: Follow me on:
  3. 3. muscles do not need much stimulation to get them to grow. However to speed up themuscle building process, you will be using more frequency on your muscles with 3 fullbody workouts.These beginner bodybuilding workouts will hit your muscles three times a week, whichmeans you will be forcing your muscles to grow three times a week. You can get theseworkouts below.Beginner Bodybuilding WorkoutExercise Sets RepsBarbell Squat 3 6-10Stiff Leg Deadlift 3 6-10Standing Calf Raise 2 10-20Cable Chin Ups 3 10-12Barbell Bench Press 3 10-12Dumbbell Overhead Press 3 10-12E-Z Bar Curl 2 10-12Close Grip Bench Press 2 10-12Crunches 3 10-20I would urge you not to be fooled by this beginner bodybuilding workout or to be lured byother advanced workouts promising massive muscle gains. This workout will provide youwith the best gains for your level of experience. If you do not know what the exercises are,you can do an internet search for them to show you.Take around a minute between sets, if you are fairly fresh then use shorter rest periodsand use up to a minute if you have tired yourself out.Do not use rest periods to chat to that sexy blond thing beside you! Use as little as rest aspossible then move on.Start by using the lower rep range number, then each week try to do more reps with thesame weight. Then once you can do the upper range of reps, add more weight to the barto drop your reps down to the lower end. Keep doing this, as this is the most importantelement of any bodybuilding workout routine, which is something called ProgressiveOverload.Progressive OverloadYou must be following a progressive overload!This means that every week you must be adding more weight to your lifts or doing morereps with that same weight. Whenever we lift weights for so many reps, our muscles adaptand grow to that training stress. If you then do the same weight, sets and reps in your nextsession you will only be maintaining your current level of strength and muscle mass. AsBrought to you by: Follow me on:
  4. 4. your body has already adapted for that stress.If you neglect the above information you will not get any bigger or stronger, but stay thesame size as before.More WorkoutsIf you already have 6-12 months training experience under your belt and want to rampthings up a bit, I have you covered as well. Generally speaking the best 2 workout stylesyou can do is volume and strength. A combination of both volume and strength hasproven time and again to get the best muscle building results.Volume TrainingVolume training workouts are among the most popular forms of bodybuilding workoutsthese days. There are many reasons for this, mainly because they work well for putting onmuscle mass. Secondly because a lot of the top bodybuilders use volume training andinfluences a lot of people to follow suit.Volume training works very well as it gets a lot of nutrient rich blood pumping through themuscles and also puts a fair bit of tension onto the muscles. Without going into all thescientific mumbo jumbo about this style of training, volume training can add on musclemass fast.Volume training can also provide you with a great muscle pump, which can give you agreat feeling in the gym. We’ll not start getting into the old arguments as to whether themuscle pump is needed for muscle growth. Some argue that is is needed to stretch thefascia of the muscles to provide space for growth. Some argue it is only the a temporaryeffect and has no effect on future muscle growth. Which ever side of the fence you fall on Ithink it is wise to get a pump some of the time. Might as well cover our bases and enjoythe feeling of walking about gym feeling like Johnny Bravo.Volume Training RoutinesNow before you jump out of your chair now to start blasting your biceps with tonnes ofvolume in the hope of packing on lots of muscle mass. It is important to understand someimportant points about volume training. To many people fall for the usual mistakes and useextreme volumes of training, similar to pro bodybuilders. Unfortunately unless you havetheir genetics and are using the same amount of steroids as them. Extreme Volumetraining will not do diddly squat for you. Pro bodybuilders have elite muscle buildinggenetics which helps them recover faster. Couple this with steroids and you can begin tounderstand how they pack on so much muscle.Having said that, volume training workouts can and should have their place among amuscle building program. Just not as much as the pro’s use.Brought to you by: Follow me on:
  5. 5. Volume Training WorkoutsSo that we are all on the same page when it comes to volume training. We will define ithere as specific muscle building training where we use large volume training. Or in otherwords high reps, sets and exercises during a workout. Of course that is not to say thatmore volume is better as enough weight must be used to stimulate your muscles. Letsface it marathon runners are not known for there bulging thighs and they do more volumethan many. So enough weigh must be used as well as volume to induce muscle growth.There are different types of volume training, with their own specific purpose. The traditionalvolume training a bodybuilder would use is doing one body part per workout, which isusually a 5 times a week schedule. I would however advise you to try the this style oftraining shown below which has proven time and again to pack on muscle mass fast.German Volume TrainingGerman volume training is a proven style of volume training which has provide greatresults to countless gym rats. It was popularised by Charles Poliquin in the Western world,so I will quote below his praises for the program:There is, however, one training system that stands above all the rest. It’s brutally hard, butI’ve found it to be a very effective way to pack on muscle fast!In strength-coaching circles, this method is often called the “ten sets method.” Because ithas its roots in German-speaking countries, I like to call it German Volume Training. To thebest of my knowledge, this training system originated in Germany in the mid-’70′s and waspopularized by Rolf Feser, who was then the National Coach of Weightlifting. A similarprotocol was promoted by Vince Gironda in the U.S., but regardless of who actuallyinvented it, it works.In Germany, the ten-sets method was used in the off-season to help weightlifters gain leanbody mass. It was so efficient that lifters routinely moved up a full weight class within 12weeks.The program works because it targets a group of motor units, exposing them to anextensive volume of repeated efforts, specifically, 10 sets of a single exercise. The bodyadapts to the extraordinary stress by hypertrophying the targeted fibers. To say thisprogram adds muscle fast is probably an understatement. Gains of ten pounds or more insix weeks are not uncommon, even in experienced lifters!Goals & GuidelinesThe goal of the German Volume Training method is to complete ten sets of ten reps withthe same weight for each exercise. You want to begin with a weight you could lift for 20reps to failure if you had to. For most people, on most exercises, that would represent 60%of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180lbs for this exercise.Brought to you by: Follow me on:
  6. 6. For lifters new to this method, I recommend using the following body-part splits:Day 1 – Chest & BackDay 2 – Legs & AbsDay 3 – OffDay 4 – Arms & ShouldersDay 5 - OffWhen using this program or any other, you should keep a detailed journal of the exactsets/reps and rest intervals performed, and only count the repetitions completed in strictform. Here are a few more guidelines to ensure optimal progress:Rest Intervals: When bodybuilders start with this method, they often question its value forthe first several sets because the weight won’t feel heavy enough. However, there isminimal rest between sets (about 60 seconds when performed in sequence and 90-120seconds when performed as a superset), which incurs cumulative fatigue. (Interestinglyenough, you might find you get stronger again during the eighth and ninth sets. This isbecause of a short-term neural adaptation.) Because of the importance of the restintervals, you should use a stopwatch to keep the rest intervals constant. This is veryimportant, as it becomes tempting to lengthen the rest time as you fatigue.Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo;this means you would lower the weight in four seconds and immediately change directionand lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2tempo.Number of Exercises: One, and only one, exercise per body part should be performed.Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and legextensions are definitely out; squats and bench presses are definitely in. Forsupplementary work for individual body parts (like triceps and biceps), you can do 3 sets of10-20 reps.Training Frequency: Because this is such an intense program, it’ll take you longer torecover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll findthat the average “Power Factor Rating” of the 10-sets method is about 8 billion.Consequently, one training session every four to five days per body part is plenty.Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals,increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from usingforced reps, negatives, or burns. The volume of the work will take care of the hypertrophy.Expect to have some deep muscle soreness without having to resort to set prolongingtechniques. In fact, after doing a quad and hams session with this method, it takes theaverage bodybuilder about five days to stop limping.Beginner / Intermediate Program: Phase 1This is a sample routine based on a five-day cycle. Once you’ve used this method for sixworkouts per body part, it’s time to move on to a more intensive program for a three-weekBrought to you by: Follow me on:
  7. 7. period.Day 1 – Chest and Back Rest Exercise Sets Reps Tempo IntervalA-1 Decline Dumbbell Presses, Semi-Supinated 10 10 4020 90 secGrip(palms facing each other)A-2 Chin-Ups (palms facing you) 10 10 4020 90 secB-1 Incline Dumbbell Flys 3 10-12 3 0 2 0 60 secB-2 One-Arm Dumbbell Rows 3 10-12 3 0 2 0 60 secNotes: Rest 90 seconds between each “A” exercise and each superset; rest 60 secondsbetween each “B” exercise and each superset. Incidentally, I only recommend three sets often in this program for the “B” exercises. The “B” exercises constitute supplementary work,and doing ten sets of them would result in over training.Day 2 - Legs and Abs Exercise Sets Reps Tempo Rest IntervalA-1 Back Squats 10 10 4 0 2 0 90 secA-2 Lying Leg Curls 10 10 4 0 2 0 90 secB-1 Low-Cable Pull- 3 15-20 2 0 2 0 60 secInsB-2 Seated Calf 3 15-20 2 0 2 0 60 secRaisesNotes: Rest 90 seconds between each “A” exercise and each superset; rest 60 secondsbetween each “B” exercise and each superset.Day 4 - Arms and Shoulders Exercise Sets Reps Tempo Rest IntervalA-1 Parallel Bar Dips 10 10 4020 90 secA-2 Incline Hammer Curls 10 10 4020 90 secB-1 Bent-Over Dumbbell Lateral 3 10-12 20X0 60 secRaisesB-2 Seated Dumbbell Lateral Raises 3 10-12 20X0 60 secNotes: Rest 90 seconds between each “A” exercise and each superset; rest 60 secondsbetween each “B” exercise and each superset. “X” in the tempo means to move as fast aspossible, keeping the weight under control.You should only do this volume training routine for 3 weeks then switch to another style oftraining to prevent muscle adaptation and stagnation. Strength training routines afterGerman Volume Training works very well so you may want to look into that.Brought to you by: Follow me on:
  8. 8. So there you have one of the best and proven volume training routines to hopefully get youputting on some muscle. If you try it and it works, feel free to let me know. I like to hearhow people get on to help get the real word out on different muscle building techniques.Strength Training WorkoutsStrength training workouts are a great way to increase strength (funnily enough) andmuscle mass. Big muscles will lift big weights and if you constantly try to lift heavierweights your muscles will get bigger. For some odd reason this is an often forgotten rulewhen people try to increase their lean muscle mass.So many trainees will needlessly hammer away in the gym, doing lots of volume with repsschemes like 3×10, among others. When in reality if you can lift heavier loads you will outon muscle mass. Therefore strength training workouts are an essential component forpeople looking to get bigger.Volume training workouts have grown massively popular in moderns times, mainly due topro bodybuilders using them. Because of this, a lot of people copy their workouts in thehoping of putting on lots of muscle mass. Unfortunately most people do not get the sameresults as the pro’s due to not have the same genetics and not using anabolic steroids. It isuseful to cycle volume training into your workouts (there will be more on this later in thearticle).Strength TrainingBut strength training should form a major part your training if you are reach your musclebuilding goals. This becomes even more important after you have trained for more than ayear of continuous weight training. As your muscles will have become adapted to weighttraining. Therefore it is of paramount importance that you start using proper techniques, toincrease strength and muscle mass.In fact if you go back a lot of years to when pro bodybuilders did not use steroids. You willfind that they had to do a lot of heavy lifting to get such high levels of muscle mass. So,hopefully by now you understand the importance of strength training workouts.There are many forms of strength training workouts you can use to increase your strengthlevels. Some are used more frequently by power lifters and some are used more often bybodybuilders, or weight lifting enthusiasts looking to build muscle. The main difference isthat bodybuilding strength training tends to use slightly more volume which helps withmuscle mass. As this book is more for muscle build workouts I will mainly list theseworkouts.Strength Training Workouts - 5 x 5 WorkoutOne of the most popular strength training workouts for muscle mass has to be the 5 x 5workout. The 5×5 workout was mainly popularised back in the “golden age” ofBrought to you by: Follow me on:
  9. 9. bodybuilding, when you had natural bodybuilders reaching high levels of muscle mass.The 5×5 workout has a great combination of using heavy weight for strength but alsoprovides enough volume to induce muscle growth. Which is why it is so popular amongbodybuilders. The 5×5 workout has stood the test of time and is still one of the beststrength training workouts around today. Despite what some guru who is selling his “supersecret” muscle building formula to you might say.I’m going to give you my personal 5×5 workout that I use most of the time. It is a slightvariation from the older 5×5 workouts, which has been modified to suit modern researchand findings. The workout I am giving you is a 4 day a week, upper and lower split. Youcan of course use it to workout 3 days a week as well and just alternate between upperand lower body days.Lower Body - Monday & Thursday Exercise Sets Reps Tempo Rest IntervalA-1 Squat 5 4-6 201 90 secA-2 Lying Hamstring 5 4-6 201 90 secCurlB-1 Leg Press 5 4-6 201 60 secB-2 Good Morning 5 4-6 201 60 secC-1 Calf Raise 3 8-10 201 60 secC-2 Reverse Crunch 3 8-10 201 60 secUpper Body - Tuesday & Friday or Saturday Exercise Sets Reps Tempo Rest IntervalA-1 Barbell Bench 5 4-6 201 90 secA-2 Single Arm Bent Over Row 5 4-6 201 90 secB-1 Military Press 5 4-6 201 60 secB-2 Chin Up 5 4-6 201 60 secC-1 Lying E-Z Bar Triceps 5 4-6 201 60 secExtensionC-2 E-Z Bar Biceps Curl 5 4-6 201 60 secStandard Bodybuilding Workout Rule Of ProgressionEvery bodybuilding workout you do must have some form of progression, or it will fail andyou will not get stronger or bigger. For the above strength training workout all you have todo is use a weight that will keep you within the rep range. Whenever you can do the repsat the higher end of the range; you should add more weight to bring your reps down to thelower rep range. Then keep the weight constant until you can perform the higher repranges before increasing the weight.For example: For a set/rep scheme of 5 x 4-6 you pick a weight were you can lift theweight for 4 reps for the 5 sets (you may have to reduce the weight for the later sets). TheBrought to you by: Follow me on:
  10. 10. next workout keep the weight the same but try to more reps. Whenever you can do 6 repsfor the 5 sets, increase the weight and continue as before. It is essential that you followthis rule of adding more reps or weight, to ensure you are always getting stronger andbigger.Variations For Strength Training WorkoutsIn order to constantly get bigger muscles and improve your strength levels it is important tovary your workouts. After all a workout is only as good as the time it takes your body toadapt to it. A great style of workout to use after strength training is volume training.You should use strength training workouts for around 3 weeks then switch to volumetraining for around 3 weeks. This has proven time and again to get great muscles buildingresults, as muscle building does not occur in a straight constant fashion. You go throughperiods of getting bigger and not.You can of course use other types of bodybuilding workouts but strength training should becycled into your training routine at regular intervals.How Much To Eat To Gain Muscle Mass FastI am going to show you how much to eat to gain muscle, because most people do notrealise how much is enough. You see, muscle building nutrition is one of the mostimportant aspects of packing on muscle mass.All your training will go to waste and will not mean squat, if you do not eat enough to fuelnew muscle growth.It is a bit like paying someone to build you a wall, but not giving the builder any bricks. Youcan pay the builder as much as you want, but they still cannot build a wall without thebricks.So, enough of the reasoning for eating and all that, lets take a look at how much to eat togain muscle.How Much To Eat To Gain MuscleI will show you some examples on how to put all this together at the end of the article. Butfor now, it is important to understand how to work out how much food you need.How much you need to eat to gain muscle, will depend on your metabolic rate and howmuch energy you take in and out, from food and exercise.Your metabolic rate is basically a combination of how much energy your body needs tostay alive. Processes like breathing, maintaining body temperature and the like. All affectyour metabolic rate.Brought to you by: Follow me on:
  11. 11. There are formulas to work out your metabolic rate, but I do not want to turn this into amathematical article, as they are quite long.Therefore, I have put a simple calculation you can use to guide you below:Slight weight gain: 30-35 calories per kg OR 14-16 calories per poundGreater weight gain: 35-40 calories per kg OR 16-18 calories per poundTo use the figures above, you simple multiply your bodyweight (in kilograms or pounds), bythe figures shown. For example: if you weight 200 lbs and you want to put on a lot ofweight, you multiply 200 x 16 = 3600 calories.The above calculation means that you need 3200 calories a day to gain weight.Now that may seem like an awful lot of eating, but that is the sort of calories you need tobe eating, to put on muscle!Maybe now you realise why some people have a hard time gaining muscle?If you are going to use the above figures, you will need to use some trial and error. As thefigures are not set in stone, so you may have to increase or decrease your calorie intake.You are best aiming for your calorie target, for a few weeks, while keeping an eye on yourweight and muscle gains.Alrighty then, are you still with me after this? Starting to realise how much you actuallyhave to eat? I hope you are.Now lets take a look at what food to eat to gain muscle, as this is terribly important.Because eating the wrong calories from foods can ruin all your efforts.What Food To Eat To Gain MuscleOnce again, I am going to keep this next section as simple as possible. Not because I donot think you are not smart enough, but because I want to keep this article as streamlinedas possible for you. I do not want you reading any ‘filler’ information from me.The foods you need to eat can be broken into 3 different categories, which are also called;macro-nutrients. Every food that you eat has these 3 macro-nutrients in them, these 3macros are: • Protein • Carbohydrates • FatSo, what does this have to do with you? Well, it is very important to eat the right macro-nutrients to fuel new muscle growth. Each macro-nutrient provides your body with certainnutrients which are essential.Brought to you by: Follow me on:
  12. 12. Protein: is the building block of life and is what your muscles are actually made up of. Ifyou take the water content away from a muscle, you are mainly left with protein.Carbohydrates: are sugars which provide you with energy. You can get energy from othermacro-nutrients, but it is important to eat carbohydrates so that other nutrients are notwasted on energy.Fats: are an often misunderstood nutrient, but should form an essential part of your diet,be it for muscle gains or even weight loss. Fats are involved in literally thousands of bodilyprocesses; One stand out one being hormone production, (can you say testosterone?)The list above is not exactly a complete detailed look at the macro-nutrients, but I put itthere to give you an idea of what they do. What is important to know, is how much of themacro-nutrients you should be eating.I will show you a sample plan on what food to eat to gain muscle, with these macro-nutrients. But for now I will give you a quick guide, to let you see how it is worked out.The best ratio of these macro-nutrients to use is the easy to remember 40-30-30 ratio. Donot worry I will explain what this means and it is quite simple.The 40-30-30 ratio basically means to get 40% of your diet in carbohydrates, 30% proteinand 30% fats.Remember this is only a guide, so do not start sweating at the thought of trying to work allthis out exactly. But your total calorie intake should be roughly made up of: 40%carbohydrates, 30% protein and 30% fats. Understand?Muscle Building SupplementsFirstly, before you even look at bodybuilding supplements, you must realise that buildingmuscle comes down to training and diet. You should start with a great training program tofollow, to break down your muscles, then plan a muscle building diet to build muscle backup. Because if you are not training right and not eating correctly for your muscle buildingtraining, you will not build muscle mass. No matter how many of the best bodybuildingsupplements you throw down your neck.ProteinProtein is the basic building blocks of life. Proteins are an essential part of all living cells,they make up structural components of body cells such as hair, muscle, collagen andmany others. Protein is the nutrient mostly in charge of creating new muscle tissue.Protein shakes and supplements can be a convient way to add high quality protein to yourdiet. Although protein can be obtained from food like chicken, it can be easier tosupplement with shakes when you are pushed for time. Protein shakes can besupplemented at any time of the day, which is great to give yourself protein feeds betweenmeals. Protein is at the top of my list of the best bodybuilding supplements that work.Brought to you by: Follow me on:
  13. 13. CreatineCreatine comes in at a close second and works very well for increasing muscle massCreatine is a naturally occurring compound found in your body that helps your musclesrelease energy. Creatine as a supplement should be considered by anyone interested inmaximizing his fitness, health and performance. Creatine is a very popular weight liftingsupplement because of its ability to produce results very quickly. Creatine is the mostpopular and one of the most commonly used sports work out supplements available today.For this reason creatine gets my number 2 of the best bodybuilding supplements thatwork.Vitamins And MineralsVitamins do not necessarily affect exercise but perform highly specific functions in thebody essential for muscle growth. In order for the human body to perform at its peakpotential, a large supply of vital minerals and vitamins must be supplied to the body. Themost common vitamin supplement is the multivitamin tablets which contain all the knownvitamins as well as trace elements and minerals. Be sure to take with a meal to allow forbetter absorption of the vitamins and minerals. It is one of the underrated work outsupplements but very important.Fish OilThere are some fitness experts that will say you only need a multivitamin and fish oil workout supplements to build muscle. Fish Oils contain long-chain fatty acids, such as DHAand EPA. Fish Oil Benefits don’t stop at heart disease or depression. Fish oil can boostmetabolism and allow anyone to lose weight naturally. Fish oil helps to indirectly buildmuscle by decreasing the inflammation brought on by hard training and increasingrecovery.So, there you have my favourite supplements, nothing to flash or fancy I think youll agree.Want More Great Stuff From Me at WC Fitness?Do you want to keep up-to-date with all my latest workouts info and special offers? If so,you can follow me on your favourite social media. Also, feel free to ask me any questionsyou have.You can follow me using these links:Follow me on TwitterFollow me on FacebookFollow me on Google PlusBrought to you by: Follow me on: