Wednesday, February 5, 2020

2020 Lean Muscles Plan

TRAINING SCHEDULE
  •   Monday: Chest, Triceps
  •   Tuesday: Back, Biceps
  •   Wednesday: Legs, Cardio
  •   Thursday: Shoulders, Abs
  •   Friday: Biceps, Triceps
  •   Saturday: Abs, Cardio
  •   Sunday: Rest
Sets and reps for compound lift such as bench press - Heavy Weight Training
  • 1 x 15 reps (light warm up)
  • 1 x 12 reps (medium load to finish)
  • 1 x 8 reps (heavy working sets)
  • 1 x 4 reps (heavy weight sets)
  1. Focus on getting strong on compound exercises: squats, deadlifts, bench press & shoulder press
  2. Train legs to gain muscle mass and increase your testosterone
  3. Avoid doing too much cardio. A small amount of cardio is healthy for heart & circulatory system
  4. Track strength and ensure you’re lifting more each week - even if it's a slight increase in weight
Most people make the mistake of thinking that we only grow when we train BUT the truth is, we grow when we rest and give enough time for our muscle fibers to grow and get stronger before we train them again. Sleep is also vital for recovery and growth - try aim for at least 7-8 hours of sleep per night.

Lean Muscles Gaining Diet Plan
  • Breakfast: 5 eggs white 2 whole Veggies Omelet, Oatmeal with 1 handful of dry fruits
  • Lunch: 200g rice or 2 chapati with 250g of chicken breast, veggies & salads
  • Green Tea or Black Coffee
  • High Tea: Fruits or Sprouts
  • Snacks: Peanut Butter Banana Toast
  • Dinner: 5 eggs white 1 whole Veggies Omelet with 2 Brown Breads
  • 200g low fat yogurt 30 minutes before bed
Consume 2-3g of protein per kg of bodyweight to make sure muscles are recovering and growing from heavy training. High quality protein sources include chicken, fish, eggs, milk, lentils, nuts and beans.