1. How to Make a Workout Plan

2. It's very easy to start working out, but to achieve your desired goals, a blueprint for success must be forged. Read sources & citations if you don't have the time, we have included a workout plan builder app for you to use. For now, prepare to make plan like the legends in Bodybuilding.

4. RESEARCH & Decide your Routine Type and Exercises. Once you've figured out the appropriate routine type, RESEARCH and choose the body parts for your chosen days. For example, on say day 1 (Monday) you do a 2 muscle a day routine consisting of chest & triceps exercises.

6. Write out each exercises specific sets, repetitions (reps) and if your advanced, time delay. Note every increase and failures in the plan and work on IMPROVING your weaknesses.

7. To progress in weight with most exercises, start out on 3x12 reps the first week, increase to 3x13 week 2, 3x14 week 3 and 3x15 week 4.

8. Increase the weight on week 5 and drop the reps back down to 12. For body weight exercises such as pushups and dips, wear a WEIGHT VEST/belt and add weight.

10. CONTINUE this pattern for 8-12 weeks in your workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

12. If you want to build as much strength and tone as possible however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as WELL as cutting body fat fastest.

14. Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height, likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range.

16. Start a Diet. Unfortunately, over 60% of PEOPLE who start training quit the 2nd week. This is due to seeing no gains. Fitness experts have told the facts time and time again but still, its ignored time and time again. Anyhow, we will stress it one more time. Make a diet. And stick to it. If you're someone of a big body build (i.e. Endomorphic body type), you must cut your fat intake and glucose (sugar) consumption to near 0%. This means no junk foods high in glucose and sodium (salts). Go for foods high in protein, low in carbohydrates and almost no fat, salt or sugar.

18. If your a skinny bloke, this doesn't matter too much, however minimize sugar intake and fat nonetheless, you will gain what bodybuilders refer to as dirty bulk if you eat without knowledge. Eat every 2 hours and make it clean and big. This will make you gain clean bulk. The most preferred body amongst all.

19. Optional Supplementation

20. Supplements are currently at their peak in performance in today's MARKETS. Some believe they work, some don't. In our opinion, they are supposed to be just as the name intends, to supplement. If you are having are hard time consuming enough protein, carbohydrates, minerals vitamins, essential amino acids etc, only then would I approach supplements.

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