Upper Body Muscle Builder.

You will be given a training program that has 4 working days in it and 2 rest days in between. It will show you what exercises to do on certain days and how many sets and reps to do and also how much rest to take between sets.

Warm up – Before training each muscle group make sure you do a very light warm up set. This will loosen the target muscles and get them ready for the exercise you are about to perform.

Cool down- Perform static stretches at the end of your workout for each muscle group you have trained. This will decrease the intensity your muscles are working at and gradually bring them back to their pre-exercise state.

Gaining muscle doesn’t come overnight, it is a gradual process that takes time. Many people give up going to the gym after a few weeks as they are not seeing the progress they want, however if you follow the program and stick to your diet the changes will eventually come.

How many calories should I be eating?- In this section i tell you how to calculate the amount of calories you should be consuming per day in order to gain muscle.

How to start dieting?- In this section i tell you the easiest way i have found to start your diet and make sure you are eating the right foods throughout the week to make sure you hit your targets.

Protein - You will learn how much protein to consume per day depending on your body weight and there will be a table of breakfast, lunch, dinner and snack ideas. Each meal will tell you how much protein is in them to help you keep track.

Protein shakes and Supplements- In this section you will learn the different types of protein shakes and what one will benefit you the most, if you want protein shakes to become part of your diet. You will also learn about the most common supplements gym goers take and the benefits and risks of taking them.

Calorie surplus and deficit- This section will teach you how to use calories to your advantage to build muscle during a bulk phase and how to still keep your muscle but shred fat during your cutting phase.

Breaking your diet- This section will explain that sticking to your diet as much as you can is important, however breaking your diet once in a while is fine as it can be beneficial to your mental health.

Sets, Reps and Intensity- You will be given a table explaining how training at different rep ranges can affect your body. For example, training at 3 sets of 10 reps will be classed as endurance and will burn fat and improve muscular endurance. However training at 4 sets of 6-8 reps will be classed as hypertrophy and you will build muscle and increase strength.