Muscle Building Workout For Winter
As the winter season is coming, many of you might be thinking of muscle building to reshape body. However, you won't be able to accomplish your goals at the most until or unless you have a plan for workout.
Before getting into weight lifting workout, its a good idea to take at least one week to prepare your body for what to come. Below are the steps to prepare your body for Winter muscle building.
Give Your Body Some Rest
If you have been recently going to gym, then you must take two days off to give your body some rest because once you start intense muscle building exercise, the muscle stress on your body will be high so its important to give your body some rest.
During this off avoid any cardio training and give complete rest to both muscles and central nervous system.
If in case you haven't been working out then do some light cardio activity during the rest days which will help get your body used to vigorous movement again.
Figure out your current food intake and your muscle building diet intake and also do some research on various calorie contents of the food you have been eating to figure out what exactly your diet looks like. This will help you how much calories you need each day to start adding lean muscle mass to your body.
If you were on fat loss diet then its time to regain calories for muscle building, use the general guideline of 15 calories per pound of body weight for that. Keep in mind that factors such as height and age influence this.
It’s important to have this maintenance phase in there before you move on to a muscle building stage because in some cases, going from a lower calorie intake to a much higher calorie intake can promote fat gain. Maintenance is a good middle ground that allows your body to adjust.
Once you’ve determined this, then you want to add about 250 to 500 calories more to your maintenance to promote muscle building. Your protein requirements, regardless of what most people think, will not go up dramatically from maintenance, so ideally you want to place most of these additional calories in the form of carbs immediately after your workout to promote the leanest muscle building.
Use Compound Exercise Only, Perform Three Full Body Workout
After your rest days its time for weight lifting workouts. During the first week of exercise perform main compound lifts of bench press, squat, deadlift, rows, and shoulder press. Be sure to plan a day of rest between each workout.
Complete three sets of each exercise using a rep range of 8 to 10 with moderately heavy weight. Double check that you’re utilizing correct form since this sets you off on the right track from the start.
Decrease your rep ranges during workout
After one week of that, you are going to lower the rep ranges down to the 5 to 8 rep range, using heavier weights. This will kick start the muscle building process using exercises that will target all the muscles in the body.
At this point, you should also start the muscle building diet you created for yourself to provide the body with the raw materials to synthesize new body mass.
Design your new workout split
After the last week and a half of the lower rep lifting is complete, you can choose to either stick with the program if you’re enjoying it or come up with your preferred muscle building workout split. Many men gravitate to upper/lower body splits since it allows for the addition of a few more exercises for each body part compared with the full-body workout, while still providing ample time for recovery.
By using this three-week cycle, you can go into winter ready to see good muscle development. When spring starts to show its timid head, you can start shredding some of your fat and be ready to show off your results come summer.
Before getting into weight lifting workout, its a good idea to take at least one week to prepare your body for what to come. Below are the steps to prepare your body for Winter muscle building.
Give Your Body Some Rest
If you have been recently going to gym, then you must take two days off to give your body some rest because once you start intense muscle building exercise, the muscle stress on your body will be high so its important to give your body some rest.
During this off avoid any cardio training and give complete rest to both muscles and central nervous system.
If in case you haven't been working out then do some light cardio activity during the rest days which will help get your body used to vigorous movement again.
Figure out your current food intake and your muscle building diet intake and also do some research on various calorie contents of the food you have been eating to figure out what exactly your diet looks like. This will help you how much calories you need each day to start adding lean muscle mass to your body.
If you were on fat loss diet then its time to regain calories for muscle building, use the general guideline of 15 calories per pound of body weight for that. Keep in mind that factors such as height and age influence this.
It’s important to have this maintenance phase in there before you move on to a muscle building stage because in some cases, going from a lower calorie intake to a much higher calorie intake can promote fat gain. Maintenance is a good middle ground that allows your body to adjust.
Once you’ve determined this, then you want to add about 250 to 500 calories more to your maintenance to promote muscle building. Your protein requirements, regardless of what most people think, will not go up dramatically from maintenance, so ideally you want to place most of these additional calories in the form of carbs immediately after your workout to promote the leanest muscle building.
Use Compound Exercise Only, Perform Three Full Body Workout
After your rest days its time for weight lifting workouts. During the first week of exercise perform main compound lifts of bench press, squat, deadlift, rows, and shoulder press. Be sure to plan a day of rest between each workout.
Complete three sets of each exercise using a rep range of 8 to 10 with moderately heavy weight. Double check that you’re utilizing correct form since this sets you off on the right track from the start.
Decrease your rep ranges during workout
After one week of that, you are going to lower the rep ranges down to the 5 to 8 rep range, using heavier weights. This will kick start the muscle building process using exercises that will target all the muscles in the body.
At this point, you should also start the muscle building diet you created for yourself to provide the body with the raw materials to synthesize new body mass.
Design your new workout split
After the last week and a half of the lower rep lifting is complete, you can choose to either stick with the program if you’re enjoying it or come up with your preferred muscle building workout split. Many men gravitate to upper/lower body splits since it allows for the addition of a few more exercises for each body part compared with the full-body workout, while still providing ample time for recovery.
By using this three-week cycle, you can go into winter ready to see good muscle development. When spring starts to show its timid head, you can start shredding some of your fat and be ready to show off your results come summer.
11:51 PM | Labels: Body Fitness, Gain Weight |
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