Reaching Your Goals - Adding Muscle
November 19, 2008 by Karp Fitness
Filed under How to Add Muscle
Exercises to add muscle
If you are looking to increase your lean body mass your program must be designed around strength improvements. This means lifting a little heavier weights, performing fewer repetitions on each set, and taking a little longer breaks between your sets to allow your muscles to recover. Because these programs can be time consuming, it is usually most effective to exercise your body-parts on separate days. Below is a sample two-day split.
Day I-Lower Body/Abdominals
Warm-Up>5min.
EXERCISE - SETS - REPS
1. Squats - 4 Sets, 4-8 Reps
2. Leg Press 3 Sets, 6-8 Reps
3. Walking Lunges - 3 Sets, 8-12 Reps/leg
4. Leg Extensions - 2 Sets, 12-15 Reps
5. Lying Leg Curls - 4 Sets, 12-15 Reps
6. Crunches On Ball - 3 Sets, 30 Reps
7. Alternate Crunches on Ball - 3 Sets, 15 Reps/side
8. Alternate Kickouts with Ball - 3 Sets, 20 Reps/leg
Use a weight that allows you to comfortably perform all of your repetitions.
Refer to our exercise listing for a detailed description of each exercise & stretch.
Cardio: 20 minutes (70-85% of your max heart rate)
Day II-Upper Body
Warm-Up>5min.
EXERCISE - SETS - REPS
1. One Arm D.B. Rows - 4 Sets, 6-8 Reps
2. Wide Grip Pulldowns to Chest - 3 Sets 8-10 Reps
3. Incline D.B. Press - 3 Sets, 6-8 Reps
4. Flat Bench Press - 3 Sets, 8-10 Reps
5. Lying Tricep Extensions - 3 Sets, 8-10 Reps
6. Tricep Cable Pushdowns - 2 Sets, 10-12 Reps
7. Barbell Curls - 3 Sets, 6-8 Reps
8. Seated D.B. Curls - 2 Sets,12-15 Reps
9. Shoulder Press - 3 Sets, 6-8 Reps
10. Rear Delt Machine - 3 Sets, 12-15 Reps
Cardio: 20 minutes (70-85% of your max heart rate)
*Perform Day I & II two times each week. For example, you may perform Day I on Mondays and Thursdays, and Day II on Tuesdays and Fridays.
Stretching Routine: Lying Hamstring Stretch, Quadricep Stretch, Lat and Low-back Stretch, Gluteal Stretch, Pec Stretch
(Hold all of your stretches for a minimum of 30 seconds and perform one to two times each)
CONTACT YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.
KarpFitness.com requires that you consult with your physician before following any training instructions you receive through this website.
