The Best Workout Programs for Men | Trusted and Recommended for Proven Results
Time to get off the couch and hit the yard. Enough of corporate cushion life, time to get back to some of the most crudest form of workout programs for men. Whether you are starting out or starting again, the workout programs for men listed below will bring your life back into shape. Gone are the days where workout programs for men were a secret and fat loss was considered impossible, so read on for more.
Our earlier post Buzzinga Facts About Exercise we discussed how good exercising is for your health. Hope you liked it, and now if you want to reach the next level, you must know how and where to begin. And for those who are already in the groove, nothing like a good motivation to keep going on strong on the best workout programs. Where the usual trend is to go for a longer duration, say 8-12 weeks into the gym and start seeing the results (though they help), but its possible in a months time of dedication. Ofcourse you won't become a pro in a month, but trust me if you can pull this off for a month, this 1 month will set the tone for your lifetime. Read on for Best workout program.
The One Month Guide
Assuming you took this challenge, let's call this as the Beginner's Guide:Accelerated Mode to bodybuilding. The first month will be very gruelsome, exhausting and physically so demanding but make sure not to injure yourself. And in subsequent weeks, the focus will change to different workout styles, more intense but give guaranteed results. And after these four weeks, you won't be that beginner anymore. But remember, what is the ultimate goal? If it's building muscles, strength and fat loss. Then you are on the right track.
This workout program is also suitable for anyone who has taken an extended leave from training. So whether it be a month, two months, three, six or maybe an year, this workout program for men will get you back on track. So pull up your socks, tighten those laces, we've got work to do.
Week #1: All In One
We will begin the workout with a full body training, which simply means you will train all major bodyparts in each workout. Train three days, one body part per day and take rest the following day. Rest is important between each workout to allow your body to recover.
The exercises in week one are very basic - Squats, Leg raises, Calf raises, Crunches, Overhead dumbbell press, Dumbbell bench press, Lat pulldown, Bicep curl. Start with very simple weight lifts as these provide long term gains in muscular size and strength.
Perform three sets of every exercise per workout, which adds up to nine sets total for each bodypart, a good starting volume for your purposes. It is advisable to do 8–12 reps per set, a widely considered rep scheme ideal for achieving gains in muscle size. Now there's a way how reps are done. The first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a "reverse pyramid" (a standard pyramid goes from higher to lower reps).
Week #2: Split It
A week into the workout program for men, and although having trained different body parts, here you will split the training in two sections, uppper body and lower body. We will train a total of four days in this week say (Monday and Thursday) and two lower-body days (Tuesday and Friday) and each bodypart is trained twice and the remaining three days would be ideal for rest.
Although the exercises are mostly similar to prior week, but with a minor modification. Chest should include two more exercises, one is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible while the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) used to target the pecs to a greater extent. Don't forget the crunches too, they are important. Slowly slowly you are getting there, have a glimpse of your physique in the coming weeks and don't forget to take rest. And why it's important is for the muscle to relax and not continously strain your body.
You will again follow a reverse pyramid scheme of reps and go slightly higher with 15 reps on your third set of each exercise. This helps you increase muscular endurance to provide you a solid foundation on which you build muscle size and strength.
Week #3: Three to Tango
Into week #3 and hope you are enjoying the best workout program for men. Can't get enough? We are just getting pumped up!
In the third week, we are going to split your workout program into a three-pronged training which will make you train for six days this week. Train all "pushing" bodyparts (chest, shoulders, triceps) on Day 1; hit the "pulling" bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3.
Just like in week #2, one new exercise is added to each bodypart workout routine. This will provide even more angles from which to train your target muscles and promote complete development. To break it down, each bodypart is focused with two exercises of 3-4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). Some of the exercises for this workout program includes Dumbbell pullbacks, Incline barbell bench press.
Week #4: Go All In
So finally you're here! Great work, now it's time to put the pedal to the metal. You are almost done and there to that ever elusive goal of attaining a super fit, lean and mean physique.
In the fourth week we will train four times in the week and we are going to split your workout program into a four directional training which will give each muscle group ample attention and allows you to train with higher volume. Four directional means a four-way workout regime which hits each bodypart just once.
Now specific body parts are paired which is found common among amateur as well as advanced bodybuilders. Chest and triceps are paired up, as are back with biceps and quads with hamstrings. Shoulders are trained alone, while calves and abs can be alternated. No new exercises have been added to this regime, so the focus is on making the workout sessions more intense rather than on learning new exercises.
Fat loss and getting a lean body remains the main target as usual as in the earlier weeks, but we are increasing the number of sets to individual exercises, up to five sets per move for larger bodyparts, and even 10 sets of calf raises. The reason we increase the sets is to overload the muscles to contiue their growth which they had already begun during the few weeks.
Some of the most pre-dominant exercises for Chest, Triceps, Calves will be Incline barbell bench press, Dumbbell bench press, Standing or Seated Calf raise.
Legs and abs include Back squat, Leg press, Leg curl, Reverse crunches and crunches.
For shoulders, Overhead dumbbell press, Dumbbell lateral raise. And once this week is done, you will re-gain that confidence again. Now ofcourse there will be some difference in the physique you develop and between those who workout regularly, but we know this one month was also not easy. But things we saw and experienced are far more satisfying that they were before. The results of the Best workout program for men were amazing.
So be it fat loss, toning your body or wanting to get back in the groove, I guarantee that the Best Workout Programs for Men, described above will wonders. I dare you to try it and if you are still not motivated by these techniques, go ahead and read our earlier post Buzzinga Facts About Exercise. We love our users who send us feedbacks, be the first one to provide a feedback on this post for the Best Workout Programs for Men. Coming soon, on diet and nutrition related to Best Workout Programs for Men.