An Intense Full Body Workout Routine for Men

This is a workout that was crafted for beginners, and so it uses some pretty simple exercises to get you going. However, that's not to say that it isn't intense! Also, the title calls it a workout routine for men, but really women can give it a shot as well.

This is a great workout routine for the gym, and you should shoot for 3 times per week, with an off day in between each one.

The main point of this routine is to perfect our form, using slow, concentrated movements. So as you're doing each rep, give it two counts up, and two counts down.

Say you're doing a shoulder press. As you lift the weight, count 1 Mississippi, 2 Mississippi. Then as you lower it, again count 1 Mississippi, 2 Mississippi. Don't use too much weight, just add enough so that when you finish the final set you can really feel the burn.

Here's the full body workout you'll be doing 3 days per week:

Squat- 3 sets of 15

Stiff leg deadlift- 3 sets of 15

Seated calf raise- 3 sets of 15

Barbell bench press- 3 sets of 15

Barbell rows- 3 sets of 15

Shoulder press- 2 sets of 12

Standing alternating dumbbell curl- 2 sets of 12

Tricep pushdown- 2 sets of 12

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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High Calorie Foods to Compliment Your Exercise Routine

High calorie food consumption goes hand in hand with an intense exercise routine, and that statement is doubly true for hardgainers. I've had a few posts on here lately that deal specifically with hardgainers because I think there's no such thing as a "true" hardgainer. Calling yourself that just makes you think you have a reason for not gaining muscle mass.

Well, remember this: You don't have a reason!

With the right workouts and enough calorie intake every day, you should be able to gain as much muscle as you could ever hope for.

So what are a few high calorie foods you should look for? In another post I stated that hardgainers should be eating at least 4,000 calories every day. Even if you're not a hardgainer, you're probably looking for at least 2,000 calories each and every day, and those numbers can be hard to hit if you're not eating enough food to compliment the intensity of your daily workout routine.

So here are a few high calorie foods to get you on track.

Almonds: A single ounce of delicious almonds has roughly 160 calories. Almonds are also full of healthy fats and calcium.

Whole milk: A cup of whole milk has about 150 calories, mostly made up of protein. It also has plenty of minerals and vitamins, so keep a glass nearby throughout the day.

Olive oil or butter: Use it as much as you can, especially the extra virgin olive oil.

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

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Untestested Supplements at Bodybuilding.com- Scooby Video

In this video, avid body builder 'Scooby' talks about bodybuilding.com. They were recently fined $7 million dollars for lacing their supplements with steroids. Scooby has made it clear in the past that he is highly against the use of supplements because they are not FDA approved. What this means is that anybody can put anything in those little tiny capsules and you won't even know. In the case with bodybuilding.com, they gave steroids to unaware customers and this has not only damaged their reputation, but has created a number of personal problems to their client base.

Be careful what you put in your body!

 

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review!

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Hardgainer Central: A Good Exercise Routine is Nothing Without a Proper Eating Plan

In a previous post entitled A Gym Exercise Routine for Hardgainers that Actually Works we went over an intense, incremental workout for hardgainers who are getting fed up with their lack of results. It's a good exercise routine to be sure, but it's not going to do a whole lot without a proper eating plan.

There's only one goal we're going to shoot for during this workout routine: Eat at least 4,000 calories every day.

When you combine this level of food intake with the progression we get from the workout routine, you'll start packing on muscle in no time flat.

You see, you can train for hours every single day, but if you're not eating to match that activity you're going to have a hell of a time bulking up, not to mention getting the strength to move up through each progression.

Most people who call themselves hardgainers usually won't eat enough. They have fast metabolisms, which requires constant food intake, and they just don't keep up with it.

Now I know, 4,000 calories is a lot of food, but you're not going to get fat as long as you're sticking to the workout plan linked at the beginning of this post.

Here's how your food intake should break down:

-40 grams of protein at least every 3 hours, and at least 180 grams of protein daily.

-30% of the calories should come from fat. That's at least 1,200 fat calories.

-You need 3 servings or more of carbs, which can come from quinoa, bread, cereal, rice, or oatmeal. Try for whole grain over white.

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Are You Eating Right to Maximize Your Bodybuilding Workouts?

The bodybuilder diet is probably one of the toughest ways to eat out there. You need to toss down at least 6 meals every day, you need to shop for and cook all that food, weigh your portions, and calculate the right number of calories to experience muscle gain. Simple stuff, right?

Okay, maybe not.

I'm just realizing how much trouble people often have with their diets when they're trying to get the most out of their bodybuilding workouts, and it reminds me of back in the day when I was just starting. Back then, the idea of eating 6 meals per day seemed like witchcraft almost. I was a skinny, 130 lb hardgainer, and I knew I had to eat, but I just couldn't seem to force everything down.

So now that I'm here where I am now, it's easy to forget that there are so many people out there who are only where I was when I was just starting.

Listen guys, if you really want to hit those gains you've been dreaming about, you have to eat right. I figured out that there was only one rule I needed to follow: Eat more.

I was doing the training so I knew I wasn't going to get fat, but I had to push myself to eat enough. Every time I thought I was full, I would eat just a little bit more.

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