Gain muscle for beginners

	Sample Traning Program ( Beginner / Male )						Table A 1
	Level : Beginner			Age: 14:20		Client: NAME OF CLIENT
	Goal: get gain muscle with fitness and shape
	Activty Level: play football for two hours per day , two days per week
	Medical Conitions: none
	Frequency 3 times per week (Saturday , Monday , Wednesday )
Saturday : Chest & Biceps
Flexibility: 5 minute of light stretching			Warm up: 10 minute treadmill walk
Rest		Sets	Reps		Resistance traning exercise
30		3	8		Barbell flat bench press
30		3	8		Flat bench dumbbell bench press
30		3	8		Incline dumbbell bench press
30		3	8		Flat bench chest fly
30		3	8		Standing barbell biceps curl
30		3	8		Standing dumbbell supinated biceps curl
30		3	8		Standing caple biceps curl
Flexibility: 5 minute of light stretching			Cardio: 10 minute treadmill walk
Reach curnch			*More functional exercise options:
Rotation curnch
Leg lift reserve curnch

Monday : Back & Triceps
Flexibility: 5 minute of light stretching		Warm up: 10 minute treadmill walk
Rest	Sets	Reps	Resistance traning exercise
30	3	8	Rear pull down
30	3	8	Lat pulldown
30	3	8	Barbell bent over row
30	3	8	Lat pulldown (reverse grip)
30	3	8	Barbell dead lift
30	3	8	Caple triceps pulldown
30	3	8	Caple overhead triceps extension
30	3	8	Dumbbell triceps kickbacks
Flexibility: 5 minute of light stretching		Cardio: 10 minute treadmill walk
Reach curnch		*More functional exercise options:
Rotation curnch
Leg lift reserve curnch

Wednesday: Shoulder & Legs
Flexibility: 5 minute of light stretching		Warm up: 10 minute treadmill walk
Rest	Sets	Reps	Resistance traning exercise
30	3	8	Seated barbell press (military press front)
30	3	8	Dumbbell deltoid unilateral front raise
30	3	8	Seated dumbbell shoulder press (military press)
30	3	8	Dumbbell posterior deltoid raise (reserve fly)
30	3	8	Barbell squat
30	3	8	Seated leg extension
30	3	8	Leg press machine
30	3	8	Prone(lying) leg curl
30	3	8	Seated calf raise
30	3	8	Standing calf raise
Flexibility: 5 minute of light stretching		Cardio: 10 minute treadmill walk
Reach curnch		*More functional exercise options:
Rotation curnch
Leg lift reserve curnch

Aerobic training

Q: What is Aerobic training?

Such as (Walking_ Jogging_ using Treadmill or bicycle) it is necessary to speed up your fat burning ratio but it mustn’t be over done.

Q: What are principal tips to make Aerobics?

1_ don’t increase the exercise time. Make it between 20 and 40 minutes if you break it you will lose the mass of the muscle leading to increase the demolish rate.

2_ don’t practice more than 6 times a week because the increase will leads to lose the mass of the muscle.

3_ don’t make it as a substitute to the other exercises.

Q: what is the burning fat area?

To make effective Aerobics, your body has to reach the burning fat area,

where it will burn the fats after that

Burning fat area:

Blue point: serve as an example for practicing aerobics before burning fat.

Green point: serve as an example for the point that the body will start to burn fats after that.

Red point: serve as an example for burning fats.

Q: What are the aspects that affect fat burning area?

Firstly: the type of aerobics that means that there is an exercise may drive me to this area after 15 minutes while the other may drive me to this area after 25 minutes.

Secondly: age, means that may two persons practicing the same exercise and one of them reach this area after 15 minutes while the other may reach this area after 25 minutes and that is due to the variety of age. Heart beats of the young man is faster than the old man so he will reach to the burning fat area faster than the old man.

Q: how to calculate the fat burning area?

It depends on the heart beats when it comes to a certain number the body reaches the fat burning area thus it has been called the hearty exercises.

Equivalent: fat burning area = (220 – age) x (0.57)

For example: if the person is 20 years old and his heart beats come to 114 beats per minute he will reach the fat burning area and this is an approximately number, if it increased 10 or decreased 10 then no problem.

Q: What is the best time to make Aerobic?

To make utility of Aerobic and burn fat you should make it in the following times:-

Firstly: after weights exercising immediately because the body will reach the burning fat area very quickly at this time.

Secondly: after waking up with an empty stomach because you can burn in this time a great amount of fats because your body has exhaust all glycogen depots while sleeping so, body will go to the fats depots and burns it to get energy but there is a problem that you may lose the mass of the muscle so you don’t have to do this exercise in that time except there is a high rate of fats and then you should have glutamine to protect the tissue of the muscle and prevent the demolish of the muscles

If we practice these exercises in other times except what we have already mentioned, it may leads to disorder one of the Aerobics aspects which we don’t have to exaggerate in the time of the exercise. The exercise should not be over than 40 minutes because we will need 30 minutes to reach the fat burning area and from 20 to 30 minutes to burn fats the total is 50 or 60 minutes then we will lose the mass of the muscle.

Q: why shouldn’t be constant in the form of aerobic exercise?

To prevent the body from being accustomed to the nature of the Aerobics consequently will not make any changes in the form of the body and it will be difficult to burn fats by the Aerobics.

1_ the diversity of the exercise forms and not to stable some exercise for a long time

2_ change the exercise period every week

For example:

If you are going to use the bike for 20 minutes in the first and the second week and for 30 minutes in the third and fourth week and 35 minutes in the fifth and sixth so and so.

Of course we cannot forget the importance of nutrition even in inflation or fortification