Welcome to Westy's Workouts » Building Muscle

Welcome To Westy’s Workouts! Ripptoe 101

Scrampy — Tue, 26 May 2009 13:39:09 +0000

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 #1 MAKE YOUR BODY GROW MASSIVE, LEAN MUSCLE MASS NOW!

Scrampy — Tue, 07 Oct 2008 05:28:15 +0000

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 – WHAT AND WHEN TO EAT TO BUILD MUSCLE FAST

Scrampy — Tue, 07 Oct 2008 05:27:39 +0000

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

Get a Good Source Of Whey Protein Supplement and keep your protein intake high

Eat 5-7 meals spread out through the day

Drink Plenty Of Water (If you’re thirsty, you’re already dehydrated!)

Avoid Saturated Fats, chemicals and preservatives

These guidelines will keep you in an ANABOLIC state. This is a state of metabolism where your body is constantly repairing your muscles and you’re actually growing. You’ll see that the actual growth occurs not during the workout, but during the hours and hours after and between your workouts.

All your doing during your workout is stimulating your body to adapt and repair itself. You do a good job (i.e. you work hard!) and your body will be craving all sorts of foods and good nutrients to nourish your new bigger, stronger muscles. Get used to being a big eater!

Some of my favorite meals for keeping my appetite at bay are:

Building Muscle Tips For Main Meal Ideas

Brown Rice and Fish (whatever looks tasty at the market!) with a leafy green salad

Scrambled Eggs on Toast (this is great any time but it’s obviously great as a breakfast meal any day of the week)

Steak and Potatoes/Sweet potatoes + Broccoli or Spinach (great for dinner!)

Wholemeal Pasta (or brown rice) Salad with Boiled Eggs, kidney beans and loads of fresh summer vegetables

There are so many variations of food available to you. Many people will find that the best place to shop for these ingredients are not the supermarket but your local fresh food market. If you live near an Asian part of town, go there and you’ll get some of the best seafood and fresh vegetables you’re likely to find anywhere.

As a bit of an in between meal I will often snack on either a protein shake or one of many easy protein sources.

Building Muscle Tips For Muscle Building Snacks

Canned Tuna (a staple food for bodybuilders for more than 50 years!)

Canned baked beans (yep… high in protein)

Protein Snack bar (these often have good multivitamin supplements to boost your nutrient levels too)

Mixed Raw Nuts and Seeds (Great source of UN-Saturated Fats and great to help you stay in an anabolic state)

Vita Wheats / Other High Fiber Cerial + Whey Protein Powder Sprinkled on top

Eating regularly the highest quality foods will provide you with the nutrition your body needs to build muscle mass fast. Your body will look as good as the food you put into it. So feed it well, and stay strong.

Where did I get my muscle building nutrition ideas? Sean Nalewanyj. He’s the former skinny guy and successful author of The Truth About Building Muscle. The best and most informative resource for building muscle ever published.

BUILDING MUSCLE TIPS #5 ~ GET A TRAINING PARTNER TO DOUBLE YOUR GAINS!

Scrampy — Tue, 07 Oct 2008 05:25:32 +0000

Building Muscle Tips #5

Get a Training Partner To Double Your Gains!

You’ve heard the saying “2 heads are better than 1″ Well, this is certainly true in the field of building muscle.

Tips 1 and 3 described the exercises you need to do and why you should do them, and Building Muscle Tips #5 is all about who to do them with (if anyone at all!)

So why workout with a partner?

Firstly, you’ll be less likely to slack off. Yeah, you heard me. You’ve been slacking off in the gym. Let’s say you had a training partner who you’ve agreed to train with. You’ve agreed to train hard and make a commitment to do 100%. Do you think you could just say “oh, hey, it’s getting a bit hard now, I think I’ll just do 4 reps instead of going to 5″… NO WAY! If you’ve chosen a good training partner this guy will be busting your balls to get that weight out to 7 reps! NO SLACKING OFF!

This is the first reason you should choose a committed training partner. You need to be sure your training partner is as motivated as you and about the same physical strength as you (although this is less important it does make it easy to do sets together)

The second reason is that with a training partner you can physically lift more weight. It’s safe now for you to really test your strength because you’ve got someone you trust to save you when your muscles truly fail.

Having a spotter is one of the best ways to truly take your muscles to total failure. You’ll know exactly how much you can lift, and when to increase the weight. Often it’s good to have someone there just to stabilize the weight as you lift.

Building Muscle Tips #5 BONUS!

How do you choose a good training partner?

You must find someone committed to training the same days as you. If you’re not able to train on the same days, you’ll find reasons to avoid training. You’ve got to look out for each other, and if you’re feeling like skipping a day, you want your partner to kick your ass back into the gym and make you work harder. Likewise the other way round, if he’s slacking, you want to kick his ass too. Ideally, you don’t want to be chasing each other all over the place just to get there. You want to be spending the efforts while you’re at the gym. It’s better that way.

You must find someone with the same goals as you. You’ll never get a massive muscular body if all your training partner wants to do is do cardio on the step machine. Don’t go to the gym with your girlfriend and expect to be benching 50kg warm ups guys. It’s never going to happen. Get someone who’s going to challenge you to get to where you want to go, and go there with you.

You must find someone who’s actually motivated! Yep, there are many people who “say” they want to train, but many just want to talk about it. Going to the gym is not a social visit, it’s not a place to check out the chicks (maybe after the workout though!). It’s a place to get fuckin serious about changing your body. If your partner is not interested in working hard, then ditch him, just like you’d ditch a slacking employee. You’re not getting your investment back and you’re better off doing it alone.

If you’re really serious about changing your body for the better you’ve got to check out Sean Nalewanyj. He’s the former skinny guy and successful author of The Truth About Building Muscle.
You won’t find a better building muscle success coach or training partner. (get the audio program and plug it into your ipod while you train!)

#3 OPTIMUM ANABOLICS – BY JEFF ANDERSON – A REVIEW

Scrampy — Tue, 07 Oct 2008 05:23:29 +0000

More
Info…

Cost: ~~$68~~ $47

Format: E-book (Instant Download)

Includes: The Optimum Anabolics "Natural Hormone
Triggering"
Manual

Bonuses: Optimum Anabolics: The Workout, Body Part "SPECIALIZATION"
PROGRAMS, "Anabolic Growth Tracker 5000" Software, Special Report
– How To Measure Your Body

Check
Out OPTIMUM ANABOLICS Here

ACHIEVE STEROID LIKE
RESULTS WITH THESE MASS GAINING SECRETS FROM A MASTER

Jeff Anderson nicknamed “muscle nerd”
has authored Optimum Anabolics. He got the nickname
from his habit of dutifully writing down every minute detail of all
that he did at the gym.

So can he help you? If yes then how?

This “Muscle Nerd” can
definitely help you to realize your goal of body building because
he knows every fact and detail of mass building. He has dedicated
an enormous amount of effort and time to study everything on mass
building. He shares this secret information with you in Optimum
Anabolics.

While you’re reading it, you too like Jeff will come
to know everything relating to the topic of gaining muscle. Jeff not
only shares all that he knows with you but will also teach you to
understand it all.

This is a very unique
book. It is animated and brought alive by a character
Joe Hardgainer. Who is this: "Joe Hardgainer", you ask?
It is you (well not literally) but you will surely see yourself in
him. He’s a guy who wants to desperately gain muscle weight. He has
hit the gym, spoken to the biggest guy, tried the much-hyped supplements,
scanned the muscle magazines and the professional bodybuilders for
help. He is remotely successfully in his endeavour, but is still fighting
those plateaus unsuccessfully. He has not been able to pull across
the plateaus that constantly stall the progress of the most dedicated
trainers.

Through this character, Jeff exactly knows who his audience
are. It may be you. He writes well, and it’s a very motivating read.

However this program is not for the undetermined. This program
requires discipline. Be it the diet, the five day a week
one-hour workout. You will need to adhere to all points of the training
for it to bear fruits.

Does this scare you? Well it is a very intense
program, but nobody’s gained anything without sweat and hardwork.

The Program is based on "8 anabolic factors."
These are the 8 keys to gain max muscle. They form the crux of the
whole program and understanding them fully is pivotal. To help you
at it, Jeff has gone ahead and included MP3 downloads
for these factors. So that you can listen to them anytime!

Its factors like
tempo, frequency of your training and diets. However, the base of the
program is Hyper-Adaptive Cycling. This is the real guts
of the whole program. This is the basis of Anderson’s claim his
system is not like anything that you have seen before.

His technique is workable, reasonable and detailed not only on breaking
down plateaus but prevents them from happening in the beginning.

How does it work?

For this you need to understand how the body grows muscles. Once you
understand this you will realize how effective Hyper-Adaptive Cycling
is to prevent plateaus.

As a beginner you will notice that your body does not respond to your
training once it hits its first plateau. The plateau occurs when the body
recognizes your workouts and stops adding the muscles to endure your workouts.
In short it gets accustomed to the workouts and stops building the muscles.

It is important to get your muscles to react to add new muscles. Therefore,
bodybuilders constantly introduce alterations to their training and keep
their body guessing to never enter a comfort zone.

Hyper-Adaptive Cycling is not about bringing classic changes that keeps
the body guessing it goes much beyond that.

Hyper-Adaptive Cycling = Massive change

Jeff shows you how the body is naturally designed to work against building
the new muscles you desire. He shows you how to re-program your body to
use the naturally occuring defence mechanisms that can stop you from gaining
and, using special strategies, actually cause those mechanisms to gain
extraordinary amounts of muscle.

Hyper-Adaptive Cycling is a "never-ending anabolic guessing
game where it’s only option is to grow."

Jeff is thorough and takes you through an additional 7 Anabolic factors
and demonstrates the application of the hyper-adaptive process to these
seven factors to create and sustain an optimum anabolic environment.

Although you may be familiar with these factors, Jeff will help you
re-learn this.

Dieting section: It is detailed and helps you designed
to achieve your primary goals be it gain muscle weight, burn fat or improve
on all areas.

Exercise section: There is a lot to choose from. If
you get bored of doing the same thing repeatedly, you find a lot of variety
to help you keep at your workout.

Once you’ve finished the book, plateaus will be only a memory.

Bonuses

In the "The Workout" book Jeff takes you
through a 24 week Optimum Anabolics program. It also
has a workout log for each day which you can print.

One of the other features is a year’s membership to the
Muscle Nerd University which is an online forum, featuring stuff
like training videos, exercise videos and other stuff. Also included is
a monthly training session that’s shown live to members only. The uniqueness
of it is that it talks on a particular subject and then fields questions
from members.

The live sessions give you a chance to take a break from reading and
provide you with some good body building info.

Do any of you have any Questions? No problem.

Jeff has already thought of this. He has put a Virtual Online
Trainer for you to use which is a search engine that turns up
answers to almost any program-related query you might have. If any question
is not covered, he does it in the training sessions.

Next included is the tracking software to enable you to see how you’re
going at any time. A Body Fat Ebook shows you how you
can get an idea of how much your body fat percentage is with just a tape
measure. You can get further information if you want to get a more specific
feedback using body fat calipers. (he recommends these)

Further, you get 5 Micro-Burst Programs (Chest, Shoulders, Back,
Legs, Arms) to help you target the areas that might not be getting
the results you would like them to be.

Complaints?

Previously only 1 month member’s area access was provided. Now, however,
Jeff has increased it to a full year. Nothing to complain about now.

A private forum for members would be good for this program because it
includes so many intense training techniques and concepts.

Finally, there isn’t anything to complain about. It is organized,
written and helps make a complex program simple.

Conclusion

Optimum Anabolics makes you takes you much further than
your traditional training program.

Loads of thought has gone into this program. This is a well-written,
well-tested and very well-presented program for preventing plateaus.

The main ingredient of it is cycling which manipulates the
body’s defence mechanisms to discover muscle growth. Jeff shows you how
to use this program’s interesting approach to cycling to help bring you
constant growth.

The program requires dedication, discipline and hard work.
It is designed for people who’ve got some experience, intermediate to
advanced trainers

If you’ve got the dedication you’ll find the program delivers
beyond your expectations. Jeff’s incredible attention to detail
and his teaching abilities turns the complex and specific approach to
body building into a great advanced muscle mass building program that’s
understandable and easily applicable.