Çalışma Programları

weight gain program

WEEKS 1-2: HEAVY HITTERThe first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size. ...

WEIGHT LOSS PROGRAM

The weight loss programs below were chosen based on the following criteria: Nutritional quality. Weight loss programs are nutritionally balanced and designed to meet nutritional needs.Sustainability. Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.Effectiveness for weight loss. Weight loss programs have all been studied for their ability to promote weight loss.Additional ...

CAN BE MADE AT HOME PROGRAM

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: Bodyweight squats: 20 repsPush-ups: 10 repsWalking lunges: 10 each legDumbbell rows (using a gallon milk jug or another weight): 10 each arm.Plank: 15 secondsJumping Jacks: 30 reps

STRENGTH TRAINING

Workout A: Squat: 3 sets x 5 repsOverhead Press: 3 sets x 5 repsDeadlift: 1 set x 5 repsWorkout B: Squat: 3 sets x 5 repsBench Press: 3 sets x 5 repsDeadlift: 1 set x 5 reps Weight Load: Starting Strength doesn’t calculate 1RM. To find your working set of 5 (or 1 for deadlift), most beginners start from the bar and perform warm up sets and keep adding weight until the bar/movement speed slows or form starts to break down (this is your fi...

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