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Looking for a weight workout plan that you can actually stick to? Many people in most areas of life don’t have a plan. Remember you won’t reach your goals if you don’t have a plan. You must have a detailed goal oriented workout plan if you’re going to put on weight and muscle.

Most people just go into the gym blindly not really knowing what they’re going to be doing that day and they float along aimlessly. I see it everyday in the gym. You can tell by the glazed look in their eyes when they get up from one workout machine and hopelessly wander around looking for another. Don’t be one of these people.

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The guys how look buff and strong or the girls who are slim and sexy are pretty noticeable. They walk around with a purpose; they know exactly what they’re going to do next. Many times you can spot them because they’re meticulously taking notes on which machine they did, how many reps they did and how many sets and how much weight they lifted. I see this all the time.

They’re entering in all this information after their done with an exercise. Sometimes I see them walking around with a clipboard and people make fun of them or laugh. But these are the people who are successful in the gym. And because they’re meticulous about details I can pretty much bet they’re successful financially and personally as well. Go ahead, make fun all you want but when we come back in a year, we’ll see who has completely transformed their body and who hasn’t. I’m putting my money on Mr. Successful.

Remember that which gets measured can get managed. You can only manage what gets measured. Otherwise you have no clue what you’re doing.

So what is a good weight workout plan? Well there are many different approaches and styles to this. And it also depends on what your goals are too. Most people want to lose weight. Even the guys, who are trying to put on weight, want to lose fat and put on muscle. So losing weight is almost universal.

Do you want to become lean and tone like a swimmer or do you want to bulk up and get huge muscles like a pro wrestler (minus the steroids of course)? Once you determine what your goals are write them down in extreme detail.

Now that you have your goals it’s time to nail down your diet. Here are some quick diet tips for your weight workout plan (assuming you want to put on muscle)

1. Eat more calories but less often.
2. Eat your protein
3. Have a smoothie after your workout
4. Eat late (technically this isn’t good for you but it does help put on pounds)

Now that you can follow a couple of the dietary principles it’s time for a plan of action. What does a good weight workout plan look like? I’ll share with you my current routine. It actually changes all the time as I try to keep my body confused. This is the ultimate workout to build muscle that I have ever seen.

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Weight Workout Plan:

Monday: Chest and Back
Tuesday: Arms and Shoulders
Wednesday: Legs and Abs
Thursday: Chest and Back
Friday: Arms and Shoulders
Saturday: Legs and Abs

I usually go to the gym for about 45 minutes to an hour each day. I stay focused and am a stickler for details. I log and keep track of everything. That’s how I reach my goals in my bodybuilding program.

See you in the gym!

What’s a good weight gain workout plan?

Any good weight gain workout plan has to consist of 2 main things. Eating enough calories in the form of high quality proteins as well as a workout schedule that makes you tear your muscle fibers in order to regrow and repair. Bodybuilding and getting a healthy body is not rocket science, but it is hard work. Here’s the most general training guide I can give:

1. Eat at least 4,000 calories per day of high quality foods including protein
2. Lift weights at least 4 days per week.

By weightlifting and doing intense strength training 4 days per week you will work all the major muscles groups in your body. It’s important to use free weights (like dumbbells barbells, kettlebells etc) when doing your bodybuilding and exercise routines.

Muscle confusion workout plan: All the rage

Muscle confusion is all the rage these days and for good reason. When you work the same muscle, the exact same way, on the same days at the same time each week, eventually your body gets used to it and you hit a barrier. Many people call this hitting the wall or hitting a plateau in your workout program. You stop progressing. You don’t get the same kind of physical results you used to get when you first started your fitness regimen. It’s not as easy to lose that spare tire, or extra tummy fat. Or it’s not as easy to put on a couple pounds of muscle like you used to. Many people call muscle confusion, progressive resistance training. You basically change up your entire workout routine every 3 weeks. Many people like to have a muscle confusion workout plan that lasts for even 2 weeks or a fitness plan that changes once per month. Don’t let it go over 1 month though. You body will start to get used to what you’re doing.

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How about a good bench press workout plan…

The bench press is just one of many chest exercises that workout the chest or pectoral muscles. The chest is made up of primarily two main muscles, the pectoralis major (upper chest) and pectoralis minor (lower chest). People like to get a big chest to look “barrel chested” and big. There are basically 2 main exercises that workout the chest, fly movements and presses.

Fly Chest Exercises
Sit down fly maching
Lie down fly’s using free weight barbells

Presses for Chest
Flat Bench press
Decline press (where your feet are higher than your head)
Incline press (where your head is higher than your feet and torso)
Pushups
Cable Crossovers

If you want to build the intercostals muscles of your ribcage then you’ll have to make sure you find a good bench press workout plan that puts so much stress on your chest muscles you feel like you’re going to die from the pain.

I like to workout my chest twice per week and each time I do 5 different exercises while I’m in the gym. I like to workout my back the same day I workout my chest. Then I do this bench press workout plan for 3 weeks and then change everything up again for muscle confusion.

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