Transcription

THE ULTIMATE GUIDE TO BUILDING MUSCLEWORKOUTS AND RECIPES

THE RULESThese rules apply to all of theworkouts. If combining body parts createstime constraints, cut from themiddle of the workouts. Leavethe first and last movementsintact. Perform ab routines ofyour choice. The sets and reps don’t includewarm-up sets. Perform as manyas you need, but never take yourwarm-ups near muscle failure. After warm-ups, choose aweight that allows you toapproach muscle failure bythe target rep listed. Adjustthe weight on follow-up setsas necessary. Train past failure using advancedintensity boosters only wherenoted in the program. Rest 60-120 seconds betweensets and exercises, exceptwhere noted. Beginning-level and earlyintermediate lifters shouldreduce the training volume byeliminating 1-2 exercises from themiddle of the routine and reduceintensity by adding 2 reps to thetarget rep. This program is notintended for rank beginners.2 8 ELITE MUSCLE-BUILDING ROUTINESThese eight workouts can be combined in numerous ways, allowing you tocreate a personalized training split that works for your schedule and goals.Bodybuilding.com’s senior content editor Bill Geiger recommends these twosplits in the article “5 Foolproof Steps to Elite Muscle Growth.”However you arrange them, stick with the program for six weeks to allow it towork. After that, change the program variables dramatically, or perform a cycleof strength work to improve on the main lifts.TWO ON/ONE-OFF SPLITFIVE ON/TWO-OFF SPLITMONDAYMONDAYBack, Biceps, CalvesChest, AbsTUESDAYTUESDAYChest, Triceps, AbsBack, CalvesWEDNESDAYWEDNESDAYRestShoulders, AbsTHURSDAYTHURSDAYQuads/Glutes, Hams, CalvesQuads/Glutes, Hams, CalvesFRIDAYFRIDAYShoulders, AbsBiceps, TricepsSATURDAYSATURDAY/SUNDAYRestRestSUNDAYCycle Repeats THE ELITE 8 MUSCLE-BUILDING ROUTINES

01SHOULDERS AND UPPER TRAPSTRAINING1SEATED OVERHEAD DUMBBELL PRESSSETS4Rotate the orderof these threemovements witheach workout.REPS6*6*†88†2 BENT-OVER LATERAL RAISESETS3REPS8-108-10 10-123 DUMBBELL LATERAL RAISESETS3REPS8-108-10 10-124 ROPE CABLE FRONT RAISESETS3REPS8-108-10 10-125 MACHINE OVERHEAD PRESSPerform single dropset at the end ofeach set. When you hit failure, reducethe weight by 25 percent and immediatelycontinue to failure again.SETS2REPS10-1210-126 DUMBBELL SHRUGSETS4REPS881212* Take an extra 30 seconds ofrest after this set to ensurerecovery.† Perform 2-3 forcedreps at the end of thisset with assistancefrom a spotter.THE ELITE 8 MUSCLE-BUILDING ROUTINES 3

02CHESTTRAINING1FLAT-BENCH DUMBBELL PRESSSETS4REPS6*6*†88†2 DECLINE BARBELL BENCH PRESSSETS4REPS88†1010†3 SMITH-MACHINE INCLINE PRESSSETS3REPS88†10†SUPERSET4 INCLINE-BENCH CABLE FLYSETSDo these exercises backto back without resting.After completing bothmoves, rest and repeatthe sequence for therecommended numberof sets.3REPS105 PUSH-UPSETS31012REPSTO FAILURE* Take an extra 30 seconds of rest after this set toensure metabolic recovery.† Perform 2-3 forced reps at the end of this setwith assistance from a spotter.4 THE ELITE 8 MUSCLE-BUILDING ROUTINES

BACK031TRAININGCABLE ROW3 SEATEDWITH LAT BARBENT-OVER BARBELL ROWSETS4REPS6*6*82 WEIGHTED PULL-UP3REPS88†12†Do exercises 5 and 6back to back withoutresting. After completingboth moves, rest andrepeat the sequence for therecommended number of sets.Perform 2 sets with a wide overhandgrip and 2 sets with a moderate-widthunderhand grip.SETS(alternates: unweighted pull-up,lat pull-down, assisted pull-up)SETS8SUPERSET4REPS8-10 8-10†8-10 8-10†4 SINGLE-ARM DUMBBELL ROWSETS35 STANDING CABLE ROWSETS2REPS101012REPS12-1512-156 STRAIGHT-ARM PULL-DOWNSETS27REPS12-1512-15WEIGHTED BACK EXTENSIONSETS3REPS151515* Take an extra 30 seconds of restafter this set to ensure metabolicrecovery.† Perform 2-3 forced reps at the endof this set with assistance from aspotter.THE ELITE 8 MUSCLE-BUILDING ROUTINES 5

04QUADS AND GLUTESTRAINING1SQUATSETS4REPS6*6*†2 FRONT SQUATSETS38-1088†REPS8-10 10-123 DUMBBELL WALKING LUNGESETS3STEPS PER SIDE10104 LEG PRESSSETSSets 1 and 3: Place feetlow and shoulder width.Sets 2 and 4: Place feethigh and shoulder width.Drop the weight 25%and perform a dropsetat the end of both sets.410†15REPS10†15155 LEG EXTENSIONSETS2REPS10-1210-12* Take an extra 30 seconds rest afterthis set to recovery.† Perform 2-3 forced reps at the end ofthis set with assistance from a spotter.6 THE ELITE 8 MUSCLE-BUILDING ROUTINES

HAMSTRINGS051TRAININGROMANIAN DEADLIFTSETS4REPS882 LYING LEG CURLSETS4812121012*REPS8*3 FLOOR GLUTE-HAM RAISESETS3REPS8-108-108-10* Perform 2-3 forced repsat the end of this set withassistance from a spotter.As you fatigue, use yourhands to push yourselfback up if necessary toreach rep range.THE ELITE 8 MUSCLE-BUILDING ROUTINES 7

06TRICEPSTRAINING1CLOSE-GRIP BENCH PRESSSETS4REPS6*6*†810†2 TRICEPS DIP MACHINESETS3REPS88†10†OVERHEAD3 SEATEDDUMBBELL EXTENSIONSETSREPS38-10 8-10† 10-124 ROPE PRESS-DOWNSETS2REPS1010*Take an extra 30 secondsof rest after this set to ensurerecovery.† Perform 2-3 forced reps at the end ofthis set with assistance from a spotter.8 THE ELITE 8 MUSCLE-BUILDING ROUTINESDrop the weight25% and performa dropset at theend of both sets.

BICEPS AND FOREARMS071STANDING BARBELL CURLSETS428SETS6-8*† 6-8*†10†REPS8††810EZ-BAR SCOTT CURLSETS34REPSSINGLE-ARM STANDINGCABLE CURL33TRAININGREPS101012ROPE HAMMER CURLSETS2REPS10105 EZ-BAR REVERSE CURLSETS3Drop the weight 25%and perform a dropsetat the end of both sets.REPS8-108-108-10*Take an extra 30 seconds of rest afterthis set to ensure recovery.† This is a negative-only set. With about30% more weight on the bar than youhad in the first set, have your partnerlift most of the weight for you to thetop position. This should not be aforced rep! Take 4-5 seconds to lowerthe bar, resisting the eccentric contraction.†† Perform 2-3 forced reps at the endof this set with assistance from aspotter, or self-assisted in the caseof the single-arm curl.THE ELITE 8 MUSCLE-BUILDING ROUTINES 9

08CALVES1TRAININGSTANDING CALF RAISESETS421212*†20*20*†CALF PRESSSETS33REPSREPS10-12 10-12† 15-20*†SEATED CALF RAISESETS3REPS1515*20*†*As you fatigue, speed up your repswhile trying to keep momentum to aminimum.† Perform a single dropset at theend of this set.10 THE ELITE 8 MUSCLE-BUILDING ROUTINES

01OAT, TURKEY, AND CHEESE BREAKFAST MUFFINSRECIPE BY KEVIN ALEXANDERI guarantee you’ve never had eggs, bacon, and oatmeal quite like this before!These muffins are perfect for meal prep and will definitely be a hit with yourfamily and friends. The best part is that they’re budget-friendly and practical.No heading to the store for that obscure root or never-heard-about spice.These baked goods can be made using ingredients you likely have in yourfridge and pantry right now.NUTRITION FACTSSERVING SIZE3 muffinsRECIPE YIELDS4 ENTS 8 slices nitrate-freeturkey bacon,preferably fromleg meatDIRECTIONS1. Preheat oven to 350 degrees F.2. Set a nonstick skillet on medium-high heat and toss in the turkey bacon. To get crispierbacon without burning it, spray the bacon with a little olive oil (or cooking spray) while itcooks in the skillet. When it has finished cooking, chop it into pieces. 2 eggs 1 egg whites3. In a large bowl, mix together all of the dry ingredients with a fork. 1-1/4 cups skim milk 1 cup reduced-fatcheddar cheese5. Spray a muffin mold with nonstick cooking spray, then evenly divide the batter among 2 cups oat flour 1 tbsp baking powder 1 tsp sea salt 1/2 tbsp sage4. Toss in the remaining ingredients and mix together thoroughly using a spatula.the muffin molds.6. Bake in the oven for about 25 minutes, or until a toothpick comes out clean after youpierce a muffin.NOTES 1/2 bell pepper,chopped 1 cup spinach,chopped 2 tsp coconut oil Nonstick cookingspray as needed6 MUSCLE-BUILDING RECIPES 11

02MUSCLE CAKES: RED POTATO AND TUNA PATTIESRECIPE BY KEVIN ALEXANDERIf you’re in a pinch and need a cheap, easy, and effective muscle-building recipe,always remember the staples: tuna and potato! You can never go wrong with thiscombo to get lean and build quality muscle.NUTRITION FACTSSERVING SIZE2 pattiesRECIPE YIELDS3 ENTSDIRECTIONS 10 oz. wild albacoretuna in water, drainedbaking sheet. Bake in the oven for about 45 minutes or until they are soft and can beeasily crushed with a fork or masher. 500 g baked redpotato2. Mash and mix together all the ingredients in a bowl. If you find the batter is too wetor loose, feel free to add in tablespoons of wheat bread crumbs, panko, or even oatmeal 1 eggto help make the batter more solid yet still malleable. 1/3 cup feta cheese,crumbled3. Scoop out a small handful of the batter, and form them into patties of equal size. Be carefulnot to make them too big, as they will be a little harder to cook and can potentially break 1/3 cup red onion,choppedapart in the skillet.4. Place a nonstick skillet on medium-high heat, and spray generously with olive oil orcoconut oil. 1 tbsp olive oil(optional)5. Once the skillet is hot, add the patties to the pan and cook for about 4-5 minutes per side, 1 tbsp Dijon mustard12 1. Preheat oven to 400 degrees F. Wash the dirt from the red potatoes, and place on aor until the edges are golden brown. Flip the patty over and repeat. Make sure the pattiesare not sticking to the pan. 1 tbsp Italianseasoning6. Once the patties have finished cooking, remove them from the skillet and serve immediately. 1 tbsp dillTIP: If you placed the patties in the skillet and they were too wet or soft to flip, I recommend Sea salt and pepperto tasteplacing the skillet in the oven and baking for about 15 at 400 degrees F or until the top of thepatties are golden brown. 6 MUSCLE-BUILDING RECIPES

03HEARTY TUNA SALADRECIPE BY KEVIN ALEXANDERGains! That’s exactly what this tuna salad is packed with. With omega-3 fattyacids from nuts and seeds, plus additional Greek yogurt, dried fruit, and spices,it’s a full-on flavor overload. Enjoy this salad with fresh greens or veggies, in awhole-gain wrap, or by itself. Your taste buds and muscles will thank you!NUTRITION FACTSSERVING SIZE1 bowlRECIPE YIELDS6 NTS 18 oz. white albacoretuna, drained, lowsodiumDIRECTIONS1. Place all ingredients into a bowl and mix.2. Season to taste. 3/4 cup Greek yogurt 1/3 cup Dijon mustard 1 celery stalk,chopped 1/3 cup pepitas(pumpkin seeds) 1/3 cup choppedwalnutsNOTES 1/3 cup driedcranberries(no sugar added) 1/2 tbsp curry powder 1 tsp tumeric 2 tbsp fresh tarragon(optional) sea salt and pepperto taste6 MUSCLE-BUILDING RECIPES 13

04THAI ALMOND CHICKEN SUMMER SALADRECIPE BY KEVIN ALEXANDERHigh-protein, low-carb meals never looked and tasted this good. Here is myspin on a popular Thai-inspired salad recipe. Hands down, this is my new favoritego-to salad!NUTRITION FACTSSERVING SIZE1 plateRECIPE YIELDS4 servingsCALORIES363FAT13gCARBS17gPROTEIN46gALMOND SAUCE INGREDIENTS Raw almond butter(no salt added, bestto purchase the kindwith oil) 3 tbsp Bragg LiquidAminos 2 tbsp rice vinegar Juice of 1/2 lime(or whole lime ifan extra tangy flavoris desired) 1 tbsp raw organichoney 1 pinch red pepperflakes (or more fordesired heat level)SALAD INGREDIENTS 1-1/2 lbs. raw chickenbreast 5 cups broccoli slaw1. Spray a nonstick skillet with coconut oil and set on medium heat.Toss in the chicken breasts without seasoning, since the flavor willcome from the salad and the almond dressing. Once the chicken(mixture of broccoli,breasts are completely cooked, set them aside and allow them tocabbage, and carrots)cool down a bit. 2 clusters babybok choy 1/3 cup chopped mint2. In a bowl, whisk together all the ingredients for the almondsauce. Add a few tablespoons of water if needed to make thesauce thinner.3. Chop up the chicken breasts, bok choy, and mint.GARNISH INGREDIENTS Shaved almonds Cilantro Red chili pepper 1 tbsp water (ifneeded to makesauce thinner)14 DIRECTIONS4. In a large bowl, combine the ingredients for the salad plus thecooled chopped chicken breasts.5. Divide the salad mixture into four equal servings. For each serving,add 1/4 of the almond sauce.6. Garnish with cilantro, shaved almonds, and sliced red chili peppers.TIP: if this is for meal prep or to be eaten later, only add the sauce tothe salad when you are going to eat it. 6 MUSCLE-BUILDING RECIPES

05SALMON-STUFFED RED POTATORECIPE BY KEVIN ALEXANDERIf you want to build muscle and add size, eating salmon and potatoes is the wayto go. Adding salmon to a baked potato is a great way to “dress up” a staplebodybuilding food and turn it into a meal that even a family of picky eaters willenjoy.NUTRITION FACTSSERVING SIZE1 potatoRECIPE YIELDS1 NTS 6 oz. wild salmon(measured raw) 240 g red potato,baked 1/8 cup 2% Greekyogurt 1 tbsp Parmesan 1/4 cup green onion Sea salt and pepperto tasteDIRECTIONS1. Preheat oven to 375 degrees F.2. Bake a red potato until soft.3. Season the wild salmon with 1 tablespoon of coconut aminos, pepper, and chipotleseasoning to taste.4. Bake the salmon in the oven for about 10 minutes, or until cooked but still moist. Flake thesalmon with a fork and set it aside.5. Once the potato is finished, slice it down the middle and remove the insides with a spoon.Place the contents in a bowl.6. Mix the potato contents with Greek yogurt, green onion, and fresh garlic. Keep stirring untilthe contents are creamy.7. Blend the salmon into the mixture with a fork. Season with sea salt and pepper to taste.8. If desired, top with parmesan cheese and serve with asparagus. Enjoy!NOTES Coconut aminosto taste Chipotle garlicto taste6 MUSCLE-BUILDING RECIPES 15

06LEMON-GINGER CHICKEN AND ASPARAGUSRECIPE BY KEVIN ALEXANDERI whipped this up in 15 minutes to feed my muscles after an intense trainingsession. It’s a simpl