Training for muscle mass generally involves a working the muscle to fatigue with a variety of resistance exercises. The training programme should involve a low range of sets and repetitions, utilising a heavy load.
Thistraining programme is based on a frequency of 4 sessions per week. Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
The weight you use on each exercise is dependent on your current level of fitness. The weight you select should be heavy enough so that the last repetition causesfatigue. Attempt to have 2-3 minutes rest between each set.
Bench Press: 3 sets of 6-8 reps
Incline Chest Press: 3 sets of 6-8 reps
Shoulder Press: 3 sets of 6-8 reps
Lateral Raise: 3 sets of 6-8 reps
Triceps Extensions: 3 sets of 6-8 reps
Leg Press: 3 sets of 6-8 reps
Leg Curls: 3 sets of 6-8 reps
Leg Extensions: 3 sets of 6-8 reps
Seated Calf Raises: 3 sets of 6-8 reps
Lat Pull-down: 3 sets of 6-8 reps
Seated Row: 3 sets of 6-8 reps
Bent Over Row: 3 sets of 6-8 reps
Upright Rows: 3 sets of 6-8 reps
Bicep Curls: 3 sets of 8-12 reps
Squats: 3 sets of 6-8 reps
Deadlifts: 3 sets of 6-8 reps
Standing Calf Raises: 3 sets of 6-8 reps
Abdominal Crunch: 3 sets of 10-15 reps
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.