Muscle-Building Full-Body Workout

Create a full and detailed weekly weight training plan, I am 83kg at 28 years of age and male. My goal is to build more muscle

Based on your age, weight, and goal to build more muscle, a full-body workout program would be a great fit for you. Below is a detailed weekly weight training plan, derived from the Fundamentals Hypertrophy Program:

Full Body Routine (3 Days/Week)

• Monday: Full Body #1

  • Back Squat: 3 sets of 6 reps
  • Barbell Bench Press: 3 sets of 8 reps
  • Lat Pulldown: 3 sets of 10 reps
  • Romanian Deadlift: 3 sets of 10 reps
  • Assisted Dip: 3 sets of 8 reps
  • Standing Calf Raise: 3 sets of 10 reps
  • Dumbbell Supinated Curl: 3 sets of 10 reps

• Wednesday: Full Body #2

  • Deadlift: 3 sets of 5 reps
  • Overhead Press: 3 sets of 8 reps
  • Chest-Supported T-Bar Row: 3 sets of 12 reps
  • Leg Extension: 3 sets of 12 reps
  • Cable Flye: 3 sets of 12 reps
  • Crunch: 3 sets of 12 reps
  • Dumbbell Skull Crusher: 3 sets of 12 reps

• Friday: Full Body #3

  • Dumbbell Walking Lunge: 3 sets of 10 reps
  • Dumbbell Incline Press: 3 sets of 8 reps
  • Reverse Grip Lat Pulldown: 3 sets of 10 reps
  • Barbell Hip Thrust: 3 sets of 12 reps
  • Seated Face Pull: 3 sets of 12 reps
  • Dumbbell Lateral Raise: 3 sets of 10 reps
  • Lying Leg Curl: 3 sets of 10 reps

Key Points

• Rest between sets varies from 1-2 minutes to 3-4 minutes depending on the exercise.
• Ensure at least one rest day between full-body sessions for optimal recovery.
• Focus on proper form and technique for each exercise.
• Aim for progressive overload by gradually increasing weights while maintaining good form.
• Prioritize recovery and nutrition to support muscle growth.

Rest Days

• Tuesday, Thursday, Saturday, Sunday: These are your recovery days. Use them to rest and recuperate. Light activities like walking or stretching can be beneficial.

This plan balances intensity and volume, ensuring you engage all major muscle groups throughout the week for effective muscle building. Remember, consistency, proper nutrition, and adequate rest are key to seeing results.

what about for 5 days with 2 days rest?

For a 5-day training split with 2 days of rest, we can adapt the program to provide a more frequent stimulus for muscle growth, while still ensuring adequate recovery. Here's a tailored plan:

5-Day Training Split

Monday: Chest and Triceps

• Barbell Bench Press: 3 sets of 8 reps
• Dumbbell Incline Press: 3 sets of 8 reps
• Cable Flye: 3 sets of 12 reps
• Assisted Dip: 3 sets of 8 reps
• Dumbbell Skull Crusher: 3 sets of 12 reps

Tuesday: Legs and Abs

• Back Squat: 3 sets of 6 reps
• Romanian Deadlift: 3 sets of 10 reps
• Leg Extension: 3 sets of 12 reps
• Lying Leg Curl: 3 sets of 10 reps
• Crunch: 3 sets of 12 reps

Wednesday: Back and Biceps

• Deadlift: 3 sets of 5 reps
• Lat Pulldown: 3 sets of 10 reps
• Chest-Supported T-Bar Row: 3 sets of 12 reps
• Reverse Grip Lat Pulldown: 3 sets of 10 reps
• Dumbbell Supinated Curl: 3 sets of 10 reps

Thursday: Shoulders

• Overhead Press: 3 sets of 8 reps
• Seated Face Pull: 3 sets of 12 reps
• Dumbbell Lateral Raise: 3 sets of 10 reps
• Standing Calf Raise: 3 sets of 10 reps

Friday: Legs and Abs (again)

• Dumbbell Walking Lunge: 3 sets of 10 reps
• Barbell Hip Thrust: 3 sets of 12 reps
• Leg Extension: 3 sets of 12 reps (again)
• Lying Leg Curl: 3 sets of 10 reps (again)
• Crunch: 3 sets of 12 reps (again)

Rest Days

• Saturday and Sunday: These are your recovery days. Rest, hydrate, and refuel your body.

Key Points

• Focus on progressive overload and proper form.
• Rest between sets should be managed according to your capacity, generally 1-2 minutes for isolation exercises and 2-3 minutes for compound movements.
• Prioritize nutrition and sleep to enhance recovery and muscle growth.
• Adjust the weight and reps according to your strength and endurance levels.

This plan provides a balanced approach to target all major muscle groups, with an emphasis on compound movements for overall strength and muscle building. Remember, adapting the program to your individual needs and responses is important for the best results.

how do I maximise muscke growth?

Maximizing muscle growth, also known as hypertrophy, involves a multi-faceted approach that includes proper training, nutrition, recovery, and lifestyle factors. Here's a comprehensive guide:

1. Progressive Overload

• Training Principle: Gradually increase the weight, frequency, or number of repetitions in your strength training routine.
• Application: Aim to lift heavier over time, or increase the number of reps or sets.

2. Training Volume and Frequency

• Volume: The total number of reps and sets per muscle group per week. Aim for a balance – too little won't stimulate growth, too much can lead to overtraining.
• Frequency: Train each muscle group 2-3 times per week for optimal growth.

3. Exercise Selection

• Compound Movements: Focus on compound exercises (like squats, deadlifts, bench presses) that work multiple muscle groups. They are efficient for building overall strength and muscle mass.
• Isolation Exercises: Incorporate isolation exercises (like bicep curls, tricep extensions) to target specific muscles for balanced development.

4. Nutrition

• Protein: Consume enough protein to support muscle repair and growth. Aim for about 1.6-2.2 grams of protein per kilogram of body weight daily.
• Caloric Surplus: Eat slightly more calories than you burn to provide energy for muscle growth.
• Balanced Diet: Ensure a balanced intake of carbohydrates, fats, and micronutrients. Carbs for energy, fats for hormone regulation.

5. Recovery

• Rest: Allow each muscle group to rest for at least 48 hours before training again.
• Sleep: Prioritize 7-9 hours of quality sleep per night for optimal muscle recovery and growth.
• Active Recovery: Light activities on rest days can enhance recovery.

6. Hydration

• Water Intake: Stay well-hydrated to support overall health and performance. General guideline is to drink enough so that your urine is light yellow.

7. Avoid Overtraining

• Listen to Your Body: Overtraining can hinder muscle growth. If you feel excessively fatigued, consider scaling back the intensity or volume.

8. Supplementation (Optional)

• Basic Supplements: Consider protein powders, BCAAs, creatine, and omega-3 supplements if your diet lacks these.
• Note: Supplements should complement, not replace, a balanced diet.

9. Consistency and Patience

• Long-Term Commitment: Muscle growth is a slow process. Stay consistent with your training and nutrition.

10. Mind-Muscle Connection

• Focus: Concentrate on the contraction and movement of muscles during exercises. This can improve muscle activation and growth.

11. Avoid Harmful Substances

• Stay Natural: Avoid the use of anabolic steroids or other harmful substances. Focus on natural bodybuilding for long-term health and sustainability.

12. Tracking Progress

• Monitor: Keep a training log to track progress in weights, reps, and sets. Adjust your program based on your progress.

Remember, individual responses to training and nutrition can vary. It's important to tailor these guidelines to your own body's needs and responses. Consulting with a fitness professional can also provide personalized guidance suited to your specific goals and circumstances.

what calories and macros should I be intaking based on my bodyweight?

To determine your caloric and macronutrient intake for muscle growth, we'll base calculations on your body weight of 83 kg. It's important to note that these are general guidelines and individual needs can vary based on factors like metabolism, activity level, and specific body composition goals.

Caloric Intake

For muscle growth, you typically need a caloric surplus (eating more calories than you burn). Here's a basic way to estimate your needs:

1. Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest. An approximate formula for BMR is:

   • Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

2. Activity Level: Multiply your BMR by an activity factor to estimate total daily energy expenditure (TDEE):

   • Sedentary (little or no exercise): BMR × 1.2
   • Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
   • Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
   • Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
   • Extra active (very hard exercise & a physical job): BMR × 1.9

3. Caloric Surplus: To gain muscle, add 250-500 calories to your TDEE.

Macronutrient Distribution

Macronutrients are distributed as a percentage of total daily calories:

1. Protein: Essential for muscle repair and growth. Aim for about 2.2 grams per kg of bodyweight. For you, this would be approximately 183 grams of protein per day.

2. Carbohydrates: Provide energy for your workouts. Around 4-7 grams per kg of bodyweight is a general guideline. For you, this might mean approximately 332 - 581 grams per day.

3. Fats: Important for hormonal health and overall function. Comprise about 20-35% of your total calorie intake.

Example Calculation

Assuming you are moderately active:

1. BMR Calculation:

   • ( BMR = 88.362 + (13.397 \times 83) + (4.799 \times [your height in cm]) - (5.677 \times 28) )

2. TDEE Calculation:

   • ( TDEE = BMR \times 1.55 )

3. Caloric Surplus for Muscle Gain:

   • ( TDEE + 250 \text{ to } 500 )

Final Notes

• These are starting estimates. Monitor your body's response and adjust as needed.
• Ensure your diet is balanced and includes a variety of foods for overall health.
• If you have specific dietary needs or health concerns, consider consulting a nutritionist or dietitian.

Please let me know if you need the calculations with your height included, or if you have any specific dietary preferences or restrictions.

I am 170cm - workout these calculations for me

Sure, let's calculate your caloric and macronutrient needs based on your body weight (83 kg) and height (170 cm).

Basal Metabolic Rate (BMR)

Using the formula for men: [ \text{BMR} = 88.362 + (13.397 \times 83 \text{ kg}) + (4.799 \times 170 \text{ cm}) - (5.677 \times 28 \text{ years}) ]

[ \text{BMR} = 88.362 + 1111.941 + 815.83 - 158.956 ] [ \text{BMR} = 1857.177 \text{ kcal/day} ]

Total Daily Energy Expenditure (TDEE)

Assuming you are moderately active: [ \text{TDEE} = \text{BMR} \times 1.55 ] [ \text{TDEE} = 1857.177 \times 1.55 ] [ \text{TDEE} ≈ 2878.62 \text{ kcal/day} ]

Caloric Surplus for Muscle Gain

Adding a surplus of 250-500 calories for muscle growth:

• Minimum: ( 2878.62 + 250 = 3128.62 \text{ kcal/day} )
• Maximum: ( 2878.62 + 500 = 3378.62 \text{ kcal/day} )

Macronutrient Distribution

1. Protein: 2.2 grams per kg of body weight

   • ( 83 \times 2.2 = 182.6 \text{ grams of protein/day} )

2. Fats: 20-35% of total calories

   • Minimum (20% of 3128.62 kcal): ( 0.20 \times 3128.62 = 625.72 \text{ kcal/day} )
   • Maximum (35% of 3378.62 kcal): ( 0.35 \times 3378.62 = 1182.51 \text{ kcal/day} )
   • Converting calories to grams (1 gram of fat = 9 kcal):
     • Minimum: ( 625.72 \div 9 \approx 69.5 \text{ grams/day} )
     • Maximum: ( 1182.51 \div 9 \approx 131.4 \text{ grams/day} )

3. Carbohydrates: Remaining calories after protein and fats

   • Protein calories (1 gram of protein = 4 kcal): ( 182.6 \times 4 = 730.4 \text{ kcal} )
   • Using the minimum caloric intake (3128.62 kcal) and minimum fat intake (625.72 kcal):
     • Carbohydrate calories = ( 3128.62 - 730.4 - 625.72 = 1772.5 \text{ kcal} )
     • Carbohydrate grams = ( 1772.5 \div 4 \approx 443.1 \text{ grams/day} )

These calculations provide a starting point for your muscle-building diet. Adjustments may be necessary based on your progress, energy levels, and specific body responses. Remember, it's essential to consume a variety of nutrient-dense foods and stay hydrated. Tracking your intake and consulting with a nutrition professional can further tailor these recommendations to your individual needs.

add more chest movements to my 5 day training plan, I want to grow a bigger chest

Certainly! To focus on building a bigger chest, we can adjust your 5-day training plan to include more chest-targeted movements. Here's the revised plan with additional chest exercises:

5-Day Training Split

Monday: Chest and Triceps (Enhanced Chest Focus)

• Barbell Bench Press: 3 sets of 8 reps
• Dumbbell Incline Press: 3 sets of 8 reps
• Cable Flye: 3 sets of 12 reps
• Push-Ups: 3 sets to failure (add weight or resistance band for intensity)
• Dumbbell Flyes: 3 sets of 12 reps
• Assisted Dip: 3 sets of 8 reps
• Dumbbell Skull Crusher: 3 sets of 12 reps

Tuesday: Legs and Abs

• Back Squat: 3 sets of 6 reps
• Romanian Deadlift: 3 sets of 10 reps
• Leg Extension: 3 sets of 12 reps
• Lying Leg Curl: 3 sets of 10 reps
• Crunch: 3 sets of 12 reps

Wednesday: Back and Biceps

• Deadlift: 3 sets of 5 reps
• Lat Pulldown: 3 sets of 10 reps
• Chest-Supported T-Bar Row: 3 sets of 12 reps
• Reverse Grip Lat Pulldown: 3 sets of 10 reps
• Dumbbell Supinated Curl: 3 sets of 10 reps

Thursday: Shoulders

• Overhead Press: 3 sets of 8 reps
• Seated Face Pull: 3 sets of 12 reps
• Dumbbell Lateral Raise: 3 sets of 10 reps
• Standing Calf Raise: 3 sets of 10 reps

Friday: Chest and Abs (Additional Chest Day)

• Decline Barbell Bench Press: 3 sets of 8 reps
• Machine Chest Press: 3 sets of 10 reps
• Pec Deck Machine: 3 sets of 12 reps
• Cable Crossover: 3 sets of 12 reps
• Crunch: 3 sets of 12 reps (again)

Rest Days

• Saturday and Sunday: These are your recovery days. Focus on rest, hydration, and nutrition.

Key Points

• The added chest movements will provide more volume and stimulation for chest growth.
• Ensure you are performing each exercise with proper form to maximize muscle engagement and prevent injury.
• Allow adequate recovery time for your chest muscles between the two chest-focused days.
• Continue to focus on progressive overload, gradually increasing weights or reps.
• Make sure your nutrition supports your muscle-building goals.

Remember, while increasing the volume and intensity of chest workouts can spur growth, balance in your overall training program is important to prevent muscle imbalances and overuse injuries.

will this 5 day training split be too much?

Whether a 5-day training split is too much depends on several factors including your current fitness level, recovery capacity, nutrition, sleep quality, and overall lifestyle. Here are some considerations to determine if this training split is suitable for you:

Factors to Consider

1. Experience Level: If you're an experienced lifter, your body may be more accustomed to handling higher training volumes. Beginners or intermediates might need to start with less volume and gradually increase it.

2. Recovery Capacity: This includes quality sleep, proper nutrition, and stress management. If you're able to adequately recover between workouts, a 5-day split can be sustainable.

3. Nutrition: Adequate caloric intake and proper macronutrient balance are crucial for recovery and muscle growth. If your diet is not supporting your training volume, you may find the program too taxing.

4. Sleep Quality: 7-9 hours of quality sleep per night is essential for recovery, especially when training at a high volume.

5. Overall Lifestyle: Stress, work commitments, and other physical activities can affect your ability to recover and handle a 5-day training program.

6. Body's Response: Pay attention to signs of overtraining such as prolonged fatigue, decreased performance, mood swings, or disturbed sleep patterns.

Advantages of a 5-Day Split

• Specialization: Allows for more focus on specific muscle groups or goals (like your emphasis on chest development).
• Frequency: Provides multiple opportunities per week to stimulate muscle groups, which can be beneficial for growth.

Potential Concerns

• Overtraining: High volume and intensity without adequate recovery can lead to overtraining.
• Imbalance: If not designed properly, there's a risk of creating muscular imbalances.

Recommendations

• Start Gradually: If you're new to this volume, start with lighter weights and monitor how your body responds.
• Modify As Needed: If you find the volume too high, you can reduce the number of exercises or sets per workout.
• Focus on Recovery: Prioritize rest, nutrition, hydration, and stress management.
• Listen to Your Body: Adjust the program based on how you feel and perform. If you experience signs of overtraining, it's important to cut back.

Conclusion

A 5-day training split can be effective for muscle growth, but it's essential to balance it with good recovery practices. It's a personal decision based on your body's response and lifestyle factors. Remember, the best training program is the one that aligns with your goals, fits your lifestyle, and is something you can consistently adhere to.