Tone and Build Muscle at the Same Time
A reader asks…
I want to tone and also be able to build muscle. What’s a good workout routine?
How many times a day to work out? How many sets? How many reps?
View all answer(s) below…
3 Responses to Tone and Build Muscle at the Same Time
Leave a Reply
I recommend a workout show called Chisled by Bodylastics. Click here to get it and other free workouts. It’s like having your own personal trainer come to your house.
The workouts are done without weights. They use resistance bands like the ones shown above. They’re more affordable, quickly adjustable, you can take them with you, and you don’t need an extra room in your house to use them.
The bands also make great Christmas gifts.
DO THIS
3 times a week
Horizontal push – Bench press variation/angled dips
Horizontal pull – Bent over row/seated cable row
Vertical push – Overhead press variation
Vertical pull – Wide/narrow grip pull up
Quad dominant – Squat variation
Hip dominant – Deadlift RDL/SLDL
Vary you set rep ranges:
Monday – 5×5
Wednesday – 3×8
Friday – 3×10-12
Make sure you are consuming 1.3 grams of protein per kilo of lean bodyweight and make sure you drink 2litres of water a day.
Eat properly (YOUR BMR [google it] + 500 clean calories a day)
Thats just the basics dude , check out this site to give you all that you need in more detail
http://www.RealMuscleMen.info
Day 1- Chest and tris
Day 2- Back and bis(Abs)
Day 3- Shoulders,traps,forearms, and obleques
Day 4- Legs and lower back
Always begin with powerhouse workouts:
Chest(Bench)
Back(Pull ups)
Shoulders(Millitary press)
Legs(Squat)
do 4 sets of each and try to end with your max set
(Ex. i can bench 215 so i start with 175lbs and do 12reps then 185lbs 10reps and 195lbs 8reps then 205lbs 6reps. then sometimes i like to do my max set once or twice)
when it comes to upperbody i bump up 10lbs when it come to lower body i bump up 20lbs…this is my powerhouse routine get big dude