Comments on: Free Workout Plan Builds Muscle & Fitness Fast! http://www.musclehack.com/build-muscle-with-this-free-workout-plan/ Build Muscle, Six Pack Abs and Lose Fat Fast. Natural BodyBuilding Blog Thu, 24 Jul 2008 00:56:48 +0000 http://wordpress.org/?v=2.5.1 By: Top 10 Ways to Build Muscle Mass Fast at ProjectRirian.com http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5384 Top 10 Ways to Build Muscle Mass Fast at ProjectRirian.com Thu, 19 Jun 2008 21:51:09 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5384 [...] you would like to get started today he has a free muscle building workout plan here. You can also download it as a free bodybuilding [...] [...] you would like to get started today he has a free muscle building workout plan here. You can also download it as a free bodybuilding [...]

]]> By: Chris Brian http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5353 Chris Brian Thu, 19 Jun 2008 07:14:46 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5353 Hi Mark, Very happy for my comments to be added to the testimonial section, I'm sure it'll give me added motivation. Chris Hi Mark,

Very happy for my comments to be added to the testimonial section, I’m sure it’ll give me added motivation.

Chris

]]> By: Mark McManus http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5346 Mark McManus Thu, 19 Jun 2008 04:51:14 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5346 Thanks Stacey. The whole 'you must change things' is based upon the idea that the body stops responding to the same workouts over time. However, with this plan, you actually don't give the body a chance to do that as you continually place it under ever-increasing demand over time. Mark Thanks Stacey. The whole ‘you must change things’ is based upon the idea that the body stops responding to the same workouts over time. However, with this plan, you actually don’t give the body a chance to do that as you continually place it under ever-increasing demand over time.
Mark

]]> By: Mark McManus http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5345 Mark McManus Thu, 19 Jun 2008 04:47:02 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5345 @ Chris Brian. Great to hear about your results! Yes the rest between sets is so important for peak performance at the gym. You'll see even more improvements when you start keeping logs - you need to know on each set what your target reps is going to be, this gives you a psychological edge. Hey Chris, do you want your comments to be added to the testimonial section? @ Morgan. It's trial and error to begin with. Pick a weight and just go for it. Make a note of what rep you fail on, then adjust to ensure that next time it's somewhere between 8 and 12 reps. See favorite links in sidebar for 2 diets I recommend. @ Paul. I have an article planned for next week that will tell you how to use MANS to build muscle and lose fat at the same time. It's slower than actively pursuing fat loss as a priority like I explain in my book but it can be done. @ B. If you're progressing and seeing gains, changing is futile and may be counterproductive. At 6 weeks, you are just starting to see ongoing weekly progression, it's not a good idea to start switching things up. Consider 12 weeks a minimum for this, but changes should be in type of exercise (e.g. barbell curls instead of EZ bar), order of exercises, changing days, using barbells more and less dumbbells - not a totally different plan. Mark @ Chris Brian. Great to hear about your results! Yes the rest between sets is so important for peak performance at the gym. You’ll see even more improvements when you start keeping logs - you need to know on each set what your target reps is going to be, this gives you a psychological edge. Hey Chris, do you want your comments to be added to the testimonial section?
@ Morgan. It’s trial and error to begin with. Pick a weight and just go for it. Make a note of what rep you fail on, then adjust to ensure that next time it’s somewhere between 8 and 12 reps. See favorite links in sidebar for 2 diets I recommend.
@ Paul. I have an article planned for next week that will tell you how to use MANS to build muscle and lose fat at the same time. It’s slower than actively pursuing fat loss as a priority like I explain in my book but it can be done.
@ B. If you’re progressing and seeing gains, changing is futile and may be counterproductive. At 6 weeks, you are just starting to see ongoing weekly progression, it’s not a good idea to start switching things up. Consider 12 weeks a minimum for this, but changes should be in type of exercise (e.g. barbell curls instead of EZ bar), order of exercises, changing days, using barbells more and less dumbbells - not a totally different plan.
Mark

]]> By: Stacey Upson http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5344 Stacey Upson Thu, 19 Jun 2008 04:30:41 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5344 @B: Because you're doing progressive overload each week, you are in essence changing the workout. I can't remember where, but I remember reading somewhere on Marks' site that there is no need to change workouts if you are seeking progressive overload each week and making every rep count. @B:
Because you’re doing progressive overload each week, you are in essence changing the workout. I can’t remember where, but I remember reading somewhere on Marks’ site that there is no need to change workouts if you are seeking progressive overload each week and making every rep count.

]]> By: B http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5339 B Thu, 19 Jun 2008 01:44:34 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5339 Hey Mark, I'm curious,I like the structure of your workout.It cuts out all the crap. My friend and I are arguing about the whole switching up the routine thing, because I have been doing this workout for quite some time and enjoying benefits and making little adjustments depending on weakspots and so on(fitness model here). But my friend insists that I should change my entire workout every 6 weeks. Is this absolutely necessary? Other than adjusting the weights and when I do the exercises...this program seems to work and doesn't have me doing any nonsense exercises. Thanks Mark. Hey Mark,
I’m curious,I like the structure of your workout.It cuts out all the crap. My friend and I are arguing about the whole switching up the routine thing, because I have been doing this workout for quite some time and enjoying benefits and making little adjustments depending on weakspots and so on(fitness model here). But my friend insists that I should change my entire workout every 6 weeks. Is this absolutely necessary? Other than adjusting the weights and when I do the exercises…this program seems to work and doesn’t have me doing any nonsense exercises. Thanks Mark.

]]> By: Paul D http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5327 Paul D Wed, 18 Jun 2008 23:07:11 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5327 Hi Mark, Thank you for this website. It's great to see solid and useful information handed out and explained for free, especially with so many of us newcomers to exercise eager to learn and take the right approach. I've been through all the gimmick programmes, a few set for me by my gym instructors and some I've read in books - I've found if I put on muscle I get fat too, and if I do the cardio to get lean, I lose muscle - much like you described happening to yourself in the past. I'm now at the end of the first week of this programme and so far, so good - just finding the right weights and concentrating on proper form. I'll let you know how I'm getting on in a month or too. My only concern is being able to shed a little weight from the stomach - I'm not fat, but would like to get rid of what is there. I'm worried about eating too much, but also getting enough calories, carbs and protein each day to make the workouts effective. I wonder if you have any tips on this? Once again, thank you very much. Paul D in the UK Hi Mark,

Thank you for this website. It’s great to see solid and useful information handed out and explained for free, especially with so many of us newcomers to exercise eager to learn and take the right approach.

I’ve been through all the gimmick programmes, a few set for me by my gym instructors and some I’ve read in books - I’ve found if I put on muscle I get fat too, and if I do the cardio to get lean, I lose muscle - much like you described happening to yourself in the past.

I’m now at the end of the first week of this programme and so far, so good - just finding the right weights and concentrating on proper form. I’ll let you know how I’m getting on in a month or too.

My only concern is being able to shed a little weight from the stomach - I’m not fat, but would like to get rid of what is there. I’m worried about eating too much, but also getting enough calories, carbs and protein each day to make the workouts effective. I wonder if you have any tips on this?

Once again, thank you very much.

Paul D in the UK

]]> By: Morgan NYC http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5302 Morgan NYC Wed, 18 Jun 2008 16:01:23 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5302 Hey there, I'm going to be starting your plan this week once classes are over, but my only question was how do I choose which amount of weight to use? I 5'10, 170lbs. Also, could anyone direct me to a link for a solid diet/nutritional plan to use in conjunction with this program? I apologize if these questions have already been answered, but I'm at school and my computer time is limited! Thanks in advance Hey there,

I’m going to be starting your plan this week once classes are over, but my only question was how do I choose which amount of weight to use? I 5′10, 170lbs. Also, could anyone direct me to a link for a solid diet/nutritional plan to use in conjunction with this program? I apologize if these questions have already been answered, but I’m at school and my computer time is limited! Thanks in advance

]]> By: Chris Brian http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5297 Chris Brian Wed, 18 Jun 2008 12:43:36 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5297 Sorry, that should've said 5ft 10in! Chris, UK Sorry, that should’ve said 5ft 10in!
Chris, UK

]]> By: Chris Brian http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5296 Chris Brian Wed, 18 Jun 2008 12:41:40 +0000 http://www.musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5296 Hi Mark, I've been following your plan for the past 4-5 weeks and I'm really pleased with the progress I've made. For the first time I'm starting to see real gains, particularly on my shoulders and biceps. I was sceptical at first as I've used most of the above exercises at one time or another with no results but after reading your advice and the responses of other posters I decided to commit to this programme. For me there's been 3 key reasons why it's worked: Firstly, it's re-motivated me to get more high qualtiy protein into my diet to fuel my gym exertions, using both Whey Protein shakes/bars and upping the fish/egg content of my meals. Secondly, your message of making every rep count has really hit home. I'm doing less sets and less reps (and getting out of the gym quicker!) but concentrating on my form and progressively overloading my muscles. Previously I'd rush to get sets done, sacrificing my form and using weights that didn't challenge my muscles because I knew I had so many sets to do. Now I work really hard to make every rep matter. Thirdly, and probably the most important of the three reasons has been resting for 1.5-2mins between sets and I can't over-estimate what a revelation this has been for me. I'm 5ft 19in, 167lbs and used to rest 30secs max between sets, I could feel the strength drain out of me at the start of the second set and I'm certain this contributed to a shoulder injury that stopped me weight training for 18 months. Now, whilst my muscles feel worked after the 1st set, they are ready to give their all for the 2rd & 3rd sets because of the rest I've given them. My next steps are to start recording my workouts and forward planning my next ones. I've just put together my own workout journal and I see this helping me to continue my gains over the coming weeks. Thanks for all your help! Chris, UK Hi Mark,

I’ve been following your plan for the past 4-5 weeks and I’m really pleased with the progress I’ve made. For the first time I’m starting to see real gains, particularly on my shoulders and biceps.

I was sceptical at first as I’ve used most of the above exercises at one time or another with no results but after reading your advice and the responses of other posters I decided to commit to this programme.

For me there’s been 3 key reasons why it’s worked:

Firstly, it’s re-motivated me to get more high qualtiy protein into my diet to fuel my gym exertions, using both Whey Protein shakes/bars and upping the fish/egg content of my meals.

Secondly, your message of making every rep count has really hit home. I’m doing less sets and less reps (and getting out of the gym quicker!) but concentrating on my form and progressively overloading my muscles. Previously I’d rush to get sets done, sacrificing my form and using weights that didn’t challenge my muscles because I knew I had so many sets to do. Now I work really hard to make every rep matter.

Thirdly, and probably the most important of the three reasons has been resting for 1.5-2mins between sets and I can’t over-estimate what a revelation this has been for me.
I’m 5ft 19in, 167lbs and used to rest 30secs max between sets, I could feel the strength drain out of me at the start of the second set and I’m certain this contributed to a shoulder injury that stopped me weight training for 18 months. Now, whilst my muscles feel worked after the 1st set, they are ready to give their all for the 2rd & 3rd sets because of the rest I’ve given them.

My next steps are to start recording my workouts and forward planning my next ones. I’ve just put together my own workout journal and I see this helping me to continue my gains over the coming weeks.

Thanks for all your help!

Chris, UK

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