See what's happening? You'll do 8 reps of incline hammer presses. Then, in drop-set fashion, you'll lower the weight so you can do 8 more reps. Lower it again so you can do a final 8 reps. Immediately go to machine flies where you'll also do 3 drop sets of 8. Follow those up with 3 drop sets of decline dumbbell presses. Each set ends up being 72 reps!
Be patient. Rome wasn't built in a day and you won't be either. YOU WILL SEE PROGRESS IF YOU ARE PATIENT AND STICK WITH IT! No two physiques are exactly the same and you should not measure your progress against others. Many people are frustrated by the difficulty they encounter losing those last few pounds of fat. Lean people are discouraged by how long it takes them to put on weight. Bodybuilders are constantly balancing the task of building muscle mass and, at the same time, achieving maximal definition. You CAN have both if you stick to the basic principles outlined above, train consistently, and give yourself time. Why don't you take some photos now and compare them to a year from now? I guarantee you will be amazed by the progress you've made.
JDB, great tip on cardio before weights. Having trained in a boxing gym for years, this is exactly how I would start each training session, even if I was going to focus on weights that day. Use to start off, 3-4 rounds on jump rope in the ring, alternating between fast high knees and then slowing it down. It was all continuous for about 10-12 minutes. Would then continue w basic calisthenics (mountain climbers, bw squats, burpees, etc.) for another 3-4 rounds. This was all done w boxing timer running in background. Would finish “warm-up” w some kind of pull-up/chin-up, dips, and hanging abdominal work. Then it was time for weights. This just overall improved my general conditioning/movement and never felt that my strength diminished when doing this. Actually, felt stronger due to increased blood flow.
As a starting point for calorie composition, Pulido recommends dividing up your macro split by taking in close to 1.5 grams of protein and at least 2 grams of carbs per pound of body weight. The rest of your daily allowance, which should account for 15-35 percent of your total calorie intake, should go toward dietary fat. "Fats are important for hormone balance, including testosterone production, which is critical for building muscle mass," Pulido says.
Research shows that when adding a high-rep set to a traditional low-rep strength scheme, test subjects gained 5% more strength than when they performed only the heavier, low-rep work. While the reason behind this is unclear, researchers speculate that higher reps provided the stimulus based on the higher growth hormone (GH) levels associated with high-rep weight training.
Stretching after each lifting session is extremely important in preventing injury. Flexibility allows your body to become much more able to handle the odd assortment of stresses that are placed upon it each day. I'm sure that the more hardcore of us bodybuilding fans heard that Branch Warren recently slipped and fell, landing on his outstretched hand and tearing his triceps in the process.
There are some things on here that you can do from home if you own the equipment, such as I do, but there are some things you cannot do without going to a gym… because who really owns a Leg press in their home? That is why there are alternatives to almost ANY exercises such as using resistance bands instead of cables for the cable curls, etc. Tweak the program to best suit your needs!