Upgrading Your Body and Mind With Training and Technology
One Workout For Everybody!
Your Tailor Made WorkoutBy Adam Sinicki
What Workout Should I Do?
It's all very well reading what the best workout is or what the most effective workout for beginners is – but if that workout doesn't take into account things like your level of expertise, your goals or your body type then it's not tailored to suit you. Sadly most of us can't afford a personal trainer to write us one especially, but thankfully we can all afford a visit to the BIOMATRIX. Unless you're so poor you can't afford the internet. And you're so poor that you can't afford soap so they won't let you in to the library to use their computers... Bad times.
Anyway, assuming you are not a smelly tramp, you've come to the right place for a tailor made workout. Of course I still provide FREE TRAINING ADVISE on the forum if you click that there link, but to save us both time you could try looking here first.
Who...
Am I??
First of all, we will split the body type into three different kinds those being ectomorphs, endomorphs and mesomorphs. I can't actually take credit for that, this is something that was invented a long time ago. I'm just... writing it.
Anyway you will fit into one of those categories and this will tell me a lot about you. If you are thin and find it hard to put on weight then you will be an ectomorph, if you are a bit blobby and can't lose weight then you're an endomorph, and if you're just right then you will be a mesomorph. Athlete's tend to be mesomorphs, but don't worry you can go against your genetics and get just as SHREDDED whatever you are.
Next you will need to think about your training goals. It's safe to say that these will correlate with your body type – i.e. if you are the overweight type then you probably want to lose weight, and if you are the underweight type you will probably want to gain it. If you're a mesomorph you probably want to work what you've got.
The extent to which you intend to lose or gain weight will vary though, as will how into it you are. This will likely tie in to how experienced you are and if you're new you'll want to go easy to start with. At the same time if you're pushed for time you'll want a more basic training routine.
In some other cases you might have more unique training goals – maybe you just want to improve CV, or maybe you want to build a specific body part.
One Size Fits All
Following is a one workout anyone can do, but you can tailor it as you go to suit you by changing certain elements. For instance, here I am going to list seven days worth of workout. Now for many of you that will be too much, so think about your training goals and remove the items that you don't need. Happy for your biceps not to get much bigger? Then just do the pull day once. No interest in building legs? Take them out! Definitely don't do a seven day week if you're new and in fact most of you shouldn't. There are options included in the workout to trade days for rest days and you'll still get benefits. If you do just two upper body weights days, then you'll be training the whole body in a push-pull workout but focussing on the biceps and pecs. If you do the full four days of upper body workout, then you will be targeting the smaller muscles more by training the lats and the triceps more. This is only really necessary however for those who want more of a bodybuilder's physique and only advisable for those who have worked up to this amount of training.
When you read the exercises these are just rough guides. It's important to mix it up so try swapping them for different things that work the same muscles. For instance you could swap skull crushers for dips (for explanations as to what the moves all mean, follow the link to the glossary. Now the number of reps will depend on your targets and your body type. For toning you should do a high number of repetitions on a low-ish weight (so say 20 reps without assistance) whereas to bulk you need to do a high amount of weight and low reps (so you would do 8 – cheating on the last two, so that you can't do a single one more by the end). To gain muscle you need to feel your muscles hurting at the end, to burn fat you need to be panting at the end. To make the muscle bulking days more intense try doing things like cutting out your rest times, or doing more sets but dropping the weights as you reach your limits.
For extreme weight loss there is also the option for lots of CV. Do this on those days and include the anabolic running in there.
ONE WORKOUT FOR EVERYONE
Monday: Biceps, Lats, Forearms, Traps OR CV OR Rest
Bicep Curls
Overhand-grip barbell curls
Hammer Curls
Chin ups
Shrugs
Bent Over Rows
Tuesday: Abs, Obliques, CV
Sit Ups
Crunches
Twisting Sit Ups
Hanging Leg Raises
Frog Kicks
Cardio – Swimming, Anabolic Running, Jogging, Dancing, Sparring
Wednesday: Legs
Squats
Lunges
Hamstring Curls
Leg Extensions
Hip Flexors
Calf Raises
Thursday: Pecs, Shoulders, Triceps OR CV OR Rest
Bench Press
Incline Bench Press
Pec Flies
Press Ups
Dips
Shoulder Press
Friday: Abs, Obliques, CV
Cardio – Swimming, Anabolic Running, Jogging, Dancing, Sparring
Sit Ups
Crunches
Twisting Sit Ups
Hanging Leg Raises
Frog Kicks
Saturday: Lats, Traps, Biceps, Forearms
Lat Pull Down
Upward Rows
Pull Ups
Preacher Curls
Inverted Press Ups
Shrugs
Sunday: Triceps, Shoulders, Pecs
Skull crushers
Pull overs
Tricep Push Down
Dips
Narrow Grip Bench Press
Press Ups
Diet
And finally... Your diet should reflect the work you've done in the week. To lose weight (fat) you need to burn more calories than you consume so if you're doing lots of CV to tone down then eat small amounts of carbs. Once you reach your desired weight, try to keep the carbs eaten at the amount you need for your basic body function + the exercise you are doing.
For muscle building you just need to eat lots of protein, and the more of that you eat the more muscle you'll build. If you want to gain size then make sure to have an adequate number of carbs in you or your body might burn muscle to provide energy.
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