Food and Fitness exclusive
This Food & Fitness exclusive Muscle Building Guide is a complete workout plan for building serious muscle mass. It includes:
Get ready to grow!
The aim of this workout plan is to develop muscle mass. The complete workout schedule consists of 10 days: 8 training days and 2 rest days.
The muscles groups and specific focus areas that you target are explained per training day. This includes an overview of the exercises that you have to perform.
After day 10 you can start with day 1 again. You can repeat this workout cycle a maximum of 5 times (50 days in total). After 5 cycles it loses its effect and you have to switch workout routines.
The nutrition plan and supplement plan will support your exercise efforts and enhance results.
The products included in the nutrition plan provide your body with the right nutrients that it needs to recover from heavy exercises and to develop muscle mass. It tells you exactly what you have to eat and when to eat it. Each day consists of 4 meals and 2 healthy snacks.
Firstly, breakfast includes products that give you energy so you are ready to start your day. Secondly, post-workout meals contain large amounts of protein and carbs. Thirdly, dinner will be lean and contain protein-rich products. And lastly, the snacks that you eat in between meals will satisfy your appetite without being unhealthy.
Your diet on training days will contain products rich in protein, carbs (fibers), vitamins, minerals, and unsaturated fats. On rest days your protein intake will increase and carbs and unsaturated fats intake will decrease. In general, this nutrition plan is low in sugar, salt and saturated fats.
The supplement plan explains which fitness supplements you can take and when you have to take them for maximum result. These are protein powder, pre-workout, amino acids and creatine.
It’s important to state that this guide only gives examples and an indication about when to take in each supplement. For the exact usage, please follow the instructions on the product itself.
Before you start with this workout plan, it’s important to know which muscle groups you train and which focus areas per muscle group there actually are.
There are 7 different muscle groups in the human body. The 3 big muscle groups are:
And 3 small muscle groups:
Each muscle group consists of a set of smaller muscles that can be isolated via specific exercises.
Your upper leg consists of 5 muscles that you can isolate: at the front is your quadriceps. At the inside of your quadriceps is the vastus medialis which can be targeted via adductor exercises and at the outside of your quadriceps is the vastus lateralis which can be targeted via abductor exercises.
At the back of your upper leg is the hamstring (semitendinosus) located. And the fifth muscle is your gluteal muscles; the buttocks.
The chest muscle (pectoralis major) consists of 3 muscle areas you can isolate: the upper part (clavicularis), the central part (sternocostalis) and the lower part (abdominalis).
The position in which you perform a chest exercise determines which part of the chest you isolate. If you are in a horizontal (flat) position, you focus on the central part of the chest muscle. If you are in an incline position (head higher than your feet) you focus on the upper part of the chest muscle. And if you are in a decline position (head lower than your feet), you focus on the lower part of the chest muscle.
Besides the 3 muscles mentioned above, it’s also possible to isolate the inside of your chest muscle. This can be seen as the fourth area of the chest muscle that you can train. This part of the chest is isolated via fly exercises.
The upper back consists of 3 large muscles: the trapezius (upper part), the latissimus dorsi (side) and the rhomboidus that is located in the middle next to the spine.
The muscle in the lower back, the quadratus lumborum, is located on either side of the spine in the lower back region.
The biceps (biceps brachii) is the two-headed upper arm muscle. The bicep can be divided into two different parts which you can both isolate during your workout: the ‘head’ of the bicep at the top near the shoulder joint and the ‘central’ muscle that covers the majority of the upper arm.
The central muscle is targeted via ‘normal’ bicep curls and the head of the muscle is targeted via hammer curls.
The tricpes (triceps brachii) is a three-headed muscle. The biggest muscle is the long head muscle that starts at the shoulder blade and attaches to the ulna. The smaller lateral head muscle is located at the outside of the upper arm.
The biggest shoulder muscle is the deltoid muscle. The deltoid defines the shape and size of your shoulders. It attaches between the shoulder blade and the upper arm.
There are 3 different areas you can isolate in the shoulder muscle: the top part of the deltoid, the front and the side. The top part is isolated via press exercises, the front and side part via dumbbell raises.
There are 3 different parts that can be distinguished within the entire abdominal structure.
At the front of the abdomen is the rectus abdominus. There are 3 muscles on each side and it extends the entire length of the anterior abdominal wall.
Beneath the rectus abdominus are the 2 lower abdominals, the musculus pyramidalis.
At each side of the body, above the hip joint, are the musculus obliquus located. They are part of the entire external oblique muscle structure that is situated on the lateral and anterior parts of the abdomen. Each side consists of 5 different horizontal muscles that increase in size from above downward.
Muscle groups: chest (middle and inner part), triceps (lateral muscle) and abs (front and lower abs)
Muscle groups: back (upper back and side muscles) and shoulders (top, front and side part)
Muscle groups: legs (upper legs) and biceps (central muscle)
Muscle groups: back (lower back) and shoulders (top part)
Muscle groups: chest (upper part) and triceps (long head muscle)
Muscle groups: legs (upper and lower legs), biceps (head muscle) and abs (front and side abs)
Muscle groups: back (upper back, lower back and side muscles), shoulders (front and side muscles) and triceps (lateral and head muscles)
Muscle groups: legs (quadriceps and lower legs), chest (lower part), biceps (central and head muscle) and abs (front, lower and side abs)