Do You Even Lift Bro
By Rob Larosa
You’re looking in the mirror and you’re less than pleased with the results you are seeing. Whether you think you’re too heavy, too skinny, not muscular enough or whatever the reason is, you want to change yourself for the better. You decide you want to see improvements so you plan to start working out but don’t know where to start, well here are some tips before entering the weight room.
When I first started lifting late in my senior year of high school, I didn’t know exactly what I was doing. Standing at 6’2 and weighing in at 135 lbs, I was a very skinny dude and I wanted to change that, but none of my friends took lifting as serious as me. Fortunately, one of my teachers saw the interest I had in lifting and helped me out with proper form, diets, and a proper workout schedule.
Since I started following his schedule I jumped up to 180 lbs and feel stronger and better than ever. In my personal experience, I was trying to bulk up and put on more muscle mass for sports and a better lifestyle.
We all start somewhere different, but making the initiative to begin this journey is the first step.
If you’re trying to gain muscle mass like myself, I suggest you follow these steps. First, take on a heavy based protein diet including eggs, grilled chicken, salmon/fish and peanut butter. You’re going to have to take in around 3000 calories a day or six meals a day.
Second, make a workout schedule and follow through with it. My schedule is as follows; Monday/Thursday is chest, back and abs, Tuesday/Friday is arms, shoulders and abs, Wednesday/Saturday is legs and abs. Sunday is your off day because it’s extremely important to give your body the rest it needs. You just spent all week literally tearing your muscles apart so your body needs rest and time to repair itself.
Third, get as much sleep as you can. For the same reasons I listed in step two, your body needs time to heal and there’s no better way of healing your muscles than sleeping after a workout.
Realistically you’re not going to get a full 8 hours sleep between school, work, and even some semblance of a social life. So just try to get as much as you can the night before.
An optional, but highly recommended, step is to take supplements along with your diet. Stick with Whey Protein powder and take two scoops before and after workouts because this will give you an extra intake of calories and protein.
So now that you have a game plan set, you need to enter the gym ready to change.
Chest day consists of bench press, incline bench, decline bench, chest flys and dumbbell press, while back day includes pull ups, chin ups, pull downs and lat extensions.
Arms and shoulders consist of dumbbell curls, barbell curls for your biceps, cable pull downs, dumbbell raises for your triceps and shoulder press, shoulder raises, deltoid raises and barbell incline for shoulders.
Lastly, leg day consists of squats, calf raises, leg press, lungs, leg curl and dead-lifts. Crunches, planks, leg raises and even weighted planks all fall under abs workouts.
For every workout you are going to want to start off with a warm up set. This is a set with 15 reps that consist of lighter weights. Second set is where you add more weight and your muscles should begin to fail around 12 reps. Third set is again adding heavier weight so you fail at about 10 reps. Final set should be your maximum weight with only 8 reps.
Congratulations, you now have a diet plan, steps on how to gain the mass you want, the actual workouts for the days of the week and the amount of sets and repetitions you should do for each work out. Continue with this because mass doesn’t grow over night, you’re in for a long period of building up but it’s one hundred percent worth it.
Motivate yourself to be the very best you can be and never stop grinding.