Bodybuilder's Lean Muscle Diet PlanA bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session. Except in the case of the big 3 compound movements, bodybuilding routines rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helfpul. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too. Related: Also check out Lift Vault's powerbuilding programs , which also focus on inducing hypertrophy in the lifter. They also combine some strength training and powerlifting elements.
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Say Hello to whole-body training, and teach your muscles how to contract properly with classic lifts designed to generate strength and mold muscles. You don't need Einstein's IQ to guess that a whole-body training split involves training the entire body in every workout. It's ideal for beginners, allowing them to train each muscle group multiple times each week. With a whole-body training split, you can train each muscle group three times per week—say, Monday, Wednesday, and Friday. That sort of repetition helps train train the body's nervous system. See, before you can focus on muscle building, those muscles must first learn to contract properly.
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In the realm of fitness, three-month workout programs dominate the landscape.
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So, you want to pack on some serious mass and carve out those abs? Here's a step-by-step introduction to the iron game that will get you started on the right foot. Don't expect overnight miracles—building a body takes time, focus and consistency. The good news is that the first months is the time when you will probably make the most dramatic gains. However, it is important to learn proper form and basic safety rules now to make sure you don't injure yourself down the road when you're pushing heavier weights around.