If you’re looking to gain muscle, you’ll find this workout is one of the best ever described.  (p.s. It’s also published on the website here:  http://westysworkouts.com/i/welcome-to-westys-workouts-ripptoe-101 )  Even if you’re an experienced weight trainer, if you like this workout, print it up and follow it letter for letter… then track your results.  How do you know where you’re going if you don’t know where you’ve been?

NOTE: Make sure to get professional advice on correct lifting techniques before beginning any weight training program.  If you know what you’re doing, you’re less likely to get hurt.

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This routine is Mark Rippetoe’s variation of Bill Starr’s 5×5.

Muscle gains of 30-40lb in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.

The Routine:-

Workout A

3×5 Squat
3×5 Bench Press
3×5 Deadlift / Power Clean 5×3, alternate every workout ”A”

Workout B

3×5 Squat
3×5 Incline Bench Press / Military Press, alternate every workout “B”
3×5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3×8 Weighted Hyperextensions / Good Mornings

How to Warm-up?

Warm up using several sets before doing the 3 work sets. If you’re using 175, for example, it would look like this:

Warm up sets

2×5xbar (sets x reps x weight)
1×5x85
1×3x125
1×2x155

Work sets

3×5x175

What is the frequency of training?

You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1
M – Workout A
W – Workout B
F – Workout A Week 2
M – Workout B
W – Workout A
F – Workout B

What about load progression?

Add weight to the bar whenever possible. If you’re very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you’ll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.

Is it possible to add direct arm-work into the program?

It’s fine to add some assistance work such as Abdominals, Hyperextensions, or maybe some direct Biceps and Triceps work, but don’t overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don’t want to blast them with iso stuff as well.

It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.

What about nutrition?

Eat a whole lot of food.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day.”

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That’s it.  Watch out for the next few days when I’ll be introducing some more advanced Ripptoe training programs so you’ve got somewhere to go.

Remember, work hard, eat big and move forward!

Westy

Building Muscle Tips

Are you sick and tired of everyone telling you they know the best way to build muscle? Are you unhappy with how your body looks in the mirror? Are you making slow progress in the gym and feeling frustrated? Are you ready to learn the building muscle tips that will show you how you can build muscle safely and effectively starting today?

There’s a good chance that if you’re not achieving your muscle building goals you’re not doing one of the methods mentioned in these 5 building muscle tips. Your best course of action is to correct these essential steps before you have any chance of getting a bigger, stronger and leaner physique easily.

Read on to learn how these building muscle tips in 5 steps can help you get strong and hard in less time, without drugs and money wasting supplements.

Building Muscle Tips #1 ~ Workout 3-4 Times A Week

The human body is an amazing thing. It can repair and rebuild itself under extraordinary stress and accomplish the most intense activities when given then chance to adapt to it’s load. This is the main principle of building muscle.

You must stress your muscles regularly if you want to gain size and strength. The reason why is that your body will adapt and grow to accommodate the work load. Each time you work out and lift weights, your muscles will incur small tears to the fibers. As you rest and eat well (other essential building muscle tips!) your body will repair itself and you’ll gain not only strength, but size too.

Commit to working out 3-4 times a week lifting heavy weights. To gain MAXIMUM growth I recommend lifting as much as you can for at least 5-7 reps. If you cannot lift for 5 reps, lower the weight, if you can lift for 7 or more, next session you must increase the weight.

The goal of this building muscle tip is to teach you the importance of increasing the weight each workout, but only if you are able. So don’t slack off. If you want to build muscle, you must stress your body! It’s hard work, so work hard!

Working out this way will stress you muscles and stimulate your body hormones (testosterone) to encourage your body to grow, and grow fast!

There are no shortcuts, even people using steroids need to workout in order to achieve their gains. So if you’re afraid of a little discomfort and a little pain then building muscle is not for you.

Get ready to push yourself harder than you ever have before. The effort is worth it when you finally look back at the weights and say “Holy S#!T! I AM TOUGH!”

If you’re interested in learning directly from a professional fitness trainer and coach with more Building Muscle Tips? I learned all that I know from a man who tells the truth, and nothing but the truth about building muscle. Sean Nalewanyj

Building Muscle Tips #2

Eat To Build Muscle

I’ve heard it said that building muscle is as easy as lifting heavy and eating. This may be an over simplification but it’s fairly accurate. There’s a bit more to it than just lifting weights and eating food suggests, but it pretty much sums it up.

Lets get into a little more detail though.

We mentioned in Building Muscle Tip #1 that the body experiences tiny tears and fractures in the muscles while you work out lifting heavy weights. This is a good thing because you’re teaching your body to grow and adapt to the increased workload. The important thing is to keep increasing the workload so you keep growing. So how does your body actually grow?

That’s the other half… Nutrition! Your body feeds on the foods you put in it to re-build the muscle fibers and make your body stronger. Therefore you MUST eat good wholesome food to nourish your body. Otherwise you will not achieve the gains you’re aiming for.

This step is as important (or almost MORE important) than actually lifting the weights. We’ve all seen someone who practically lives on KFC and McDonald’s without exercising. They’re fat and greasy, just like the food. Is that the way you want to feed your body?

Now don’t get me wrong, if you like a bit of take away food, go for it, now and then. It’s good to take a break once in a while. You’ll actually teach your body to “expect anything!” when it comes to food as well as lifting weights. A healthy “non-healthy” day is good for you.

However, if you want to make consistent gains then only good fresh and nutrient rich foods must be consumed the majority of the time.

Building Muscle Tips Eating For Muscle Gain Guidelines