Nutrition & Workouts

1st Place – qualitywah

The best professional bodybuilder workout usually is 4-6 workout days with one day off. They employ techniques such as supersets, drop sets, forced reps etc. to „shock“ their muscles into new growth. Reps usually stay in the 8-12 range but can be as low as 3 or as high as 20 to stimulate new muscle growth.
The Workout
Not Intended For The Faint Of Heart!

I personally think Arnold’s routine is the best. Here is his routine. I know as you scroll down you are thinking, „He worked all these muscles groups 3 days a week?“ Yes, he did. He actually did a routine called a 6-day dual split. EX: work chest and back Monday morning. Then work legs and forearms Monday afternoon.

Arnold Did A Routine Called A 6-Day Dual Split:
 Monday, Wednesday, Friday: 
Chest:

  • Bench press 5 x 6-10
  • Flat bench flyes 5 x 6-10
  • Incline bench press 6 x 6-10
  • Cable crossovers 6 x 10-12
  • Dips (body weight) 5 x failure
  • Dumbbell pullovers 5 x 10-12

Back:

  • Wide-grip chins (to front) 6 x failure
  • T-bar rows 5 x 6-10
  • Seated pulley rows 6 x 6-10
  • One-arm dumbbell rows 5 x 6-10
  • Straight-leg deadlifts 6 x 15

Legs:

  • Squats 6 x 8-12
  • Leg press 6 x 8-12
  • Leg extensions 6 x 12-15
  • Leg curls 6 x 10-12
  • Barbell lunges 5 x 15

Calves:

  • Standing calf raises 10 x 10
  • Seated calf raises 8 x 15
  • One-legged calf raises (holding dumbbells) 6×12

Forearms:

  • Wrist curls (forearms on knees) – 4 sets, 10 reps
  • Reverse barbell curls – 4 sets, 8 reps
  • Wrist roller machine – to failure

Tuesday, Thursday, Saturday: 

Biceps:
Barbell curls 6 x 6-10
Seated dumbbell curls 6 x 6-10
Dumbbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
One-legged calf raises (holding dumbbells) 6×12

Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wrist roller machine – to failure
Differences
How Do Pro Bodybuilder’s Workouts Differ From The Average Man’s Workout?
Arnold Schwarzenegger’s „Old School“ workout differs greatly than an average man’s workout in that not only does it require more time but is much higher in volume.

The reason for this amount of working out is that their life is centered around lifting, eating and sleeping. Nothing else. They do not have to go to work like the average person in the business world.
The average fit person will not need the same intensity or volume as a pro, who has been training hardcore for 10-plus years. Professional workouts tend to be extremely high in volume because they have built a tolerance over the years to training.
Also, their workouts are highly specialized. For example, in Arnold’s case, he worked his calves in extreme-volume to bring them up to proportion with the rest of his body.

Arnold Worked His Calves In Extreme-Volume
To Bring Them Up To Proportion With The Rest Of His Body.
Average fit people do not need to do highly specialized or high volume training simply due to the fact they have so much genetic potential to grow left. Pros train in such high volume because they are at their genetic potential and supplement with steroids to break past their genetic potential.
This is why I have formulated my own routine based off his own. One thing that is not in Arnold’s workout is traps.

My Routine

Are you ready for this high-intensity workout?
„/“ means to superset
Resting Times should be kept to 45-60 seconds.

Monday: Chest/Back:

  • Bench Press/ Wide Grip Chins 5 sets (1 is a warm-up set), 8-12 reps
  • Incline Flyes/ Bent-Over Rows 4 sets, 6-10 reps
  • Incline Bench Press/ Seated Pulley Rows 3 sets, 8-12 reps
  • Cable Crossovers/ One-Arm dumbbell rows
  • Dips (bodyweight) 1 set to failure
  • Deadlift 3 sets, 8-10 reps
  • Abs Hanging leg raises and crunches to failure for 4 sets

Tuesday: Legs, Forearms & Traps:

  • Squats: 5 sets(1 warm-up set), 8-12 reps
  • Leg Press/ Behind the back barbell shrugs: 4 sets, 8-10 reps
  • Hack Squat: 3 sets, 8-10 reps
  • Leg Extensions: 3 sets, 8-10 reps (can go lighter b/c by now your legs are fried)
  • Straight Leg Deadlifts: 2-3 sets, 8-10 reps (can alternate between leg curls every other workout)
  • Dumbbell Shoulder Shrugs: 2 sets, 10 reps and perform a double drop set on the 2nd set
  • Reverse Barbell Curls: 3 sets, 12-15 reps
  • Seated Concentration Wrist Curls: 3 sets, 10-12 reps
  • Abs: Hanging leg raises and crunches to failure for 4 sets

Wednesday: Off Or Cardio:

Thursday: Biceps/Triceps:

  • Tricep Cable Pushdown/ EZ Barbell Curls 5 sets, 8-10 reps (warm up)
  • Skull Crushers/ Close Grip Bench Press/ Incline DB curls 4 sets, 8-10 reps
  • Dips/ Preacher Curls: 2 sets, 10 reps
  • Abs: Hanging leg raises and crunches to failure for 4 sets

Friday: Shoulders/Calves:

  • Side Lateral Raises: 4 sets (warm-up), 10-12 reps
  • Dumbbell Shoulder Press: 4 sets, 8-12 reps
  • Reverse Dumbbell Flyes: 4 sets, 8-10 reps
  • Standing Calf Raises: 5 sets, 12-15 reps
  • Seated Calf Raises: 4 sets, 10 reps

Saturday: Off Or Cardio:
Sunday: Off

2nd Place – ericmeister3000

  • This workout’s weekly split is as follows:
  • Monday: Chest, calves, abs
  • Tuesday: Quads
  • Wednesday: Shoulders, traps, calves, abs
  • Thursday: Back, Hamstrings
  • Friday: Biceps, Triceps, Forearms, abs, calves
  • Saturday: Lagging body part or off
  • Cardio: For the offseason, three days per week for 30-45 min. in the morning before breakfast.
  • Before Competitions: 30-60 min 3-7 days, or more as needed

 Monday:
Chest:

  • Incline Bench Press (most pro’s discover soon that they are lacking in upper chest after
  • prioritizing flat bench presses for so long) 1-3 sets warm-up, 20, 15, 12 Then 12, 10, 8, 8 last two sets use the rest-pause method.
  • Flat Dumbbell Bench Presses: 12, 10, 8, 8 (again utilize rest-pause for the last two sets)
  • Flat DB Fly (or Incline): 15, 12, 10
  • Cable Crossover or Pec-Deck 15, 12, 10

Calves:

  • Standing Calf Raise: 30, 20, 15, 12, 10 (Stripping last 3 sets, stretch in-between sets)
  • Seated Raise: 15, 12, 10, 8 (Stripping last two sets until only using bodyweight)
  • Abs:
  • Hanging Leg Raises: 20, 20, 20, 20
  • Machine Crunches: 25, 20, 15, 10

 Tuesday:

Quads:

  • pre-fatigue with heavy leg-extensions 20, 15, 10, 8
  • Front Squats; 1-3 sets warm-up, 20-15 reps, then 12, 10, 8, 6, 5
  • Leg Presses: 15, 12, 10, 8 Last set use rest-pause
  • Hack Squats 15-20 reps for 4 sets with drops (strip a plate after drop, i.e. „stripping“)
  • Leg Extensions superset with sissy squats: 15, 12, 10, 10

-Pass Out
 Wednesday:
Shoulders:

  • 1-3 sets light DB lateral to warm-up, maybe some tubing for rotator cuff
  • Smith Behind-the-neck Press 1-3 sets 20-15, then 12, 10, 8, 6
  • Seated DB Press 15, 12, 10, 8 (Have a partner help you get forced reps on last 2 sets)
  • Upright Rows, 20, 15, 12, 10
  • Bent-Over Laterals tri-set with side and front laterals (in that order) 4 sets x 10 reps (or failure)
  • Reverse Flyes (if rear-delts are lagging)
  • BB Shrugs 12, 10, 8, 8
  • Incline/DB Shrugs 12, 10, 8, 8

Calves:

  • Leg Press Calf Raise: one set with weight normally used for 15 reps, rest-paused for 100
  • Abs: Cable Crunches 4 sets x 20 reps
  • Decline Crunches: 15, 12, 10, 8

 Thursday:
Back:

  • Wide-Grip Pull-up: 15 x bodyweight, then 12, 10, 8, 6
  • Deadlift: 3 sets x 20, then 15, 12, 8, 5
  • Bent-Over Rows: 15, 12, 10, 8 (rest-pause last 2 sets)
  • Seated Cable Rows, 15, 12, 10
  • Front Pulldowns supersetted with rear pulldowns, 15, 12, 10, 10

Hamstrings:

  • Romanian Deadlift superset with Lying Leg Curl 15, 12, 10, 8
  • Seated Leg Curl: 15, 12, 10, 8
  • Good Morning 20, 15, 12

 Friday:
Biceps/Triceps:

  • E-Z Curl superset with Lying Triceps Extension: 15, 12, 10, 8
  • DB Alternate Curl superset with overhead db triceps ext. 15, 12, 10, 8
  • Preacher curl superset with Rope Pressdown 15, 12, 10, 8
  • Concentration Curl superset with Kickback: 20, 15, 12, 10

Forearms:

  • Barbell Wrist Curl superset with Reverse BB Wrist Curl 20, 15, 12, 10

Calves:

  • Tri-set Donkey Calf Raise/Seated Calf Raise/Standing Calf Raise: 20, 15, 10, 10
  • Abs: Crossover-Crunch Giant-set with Hanging Leg-Raise, Floor Crunch and Oblique Crunch x 20-30 reps x 4 sets

 Saturday:

Off, or lagging body part (calves, hams, rear delts, etc.)

Lazar Angelov’s Workout

Monday: Chest & Abs

  • Flat Bench Press: 4 sets x 8 to 10 reps
  • Incline Dumbbell Press: 4 sets x 8 to 10 reps
  • Decline Bench Press: 4 sets x 8 to 10 reps
  • Dumbbel Pull Over: 3 sets x 10 to 12 reps
  • Hammer Press: 3 sets x 10 to 12 reps
  • Weighted Sit-Ups: 4 sets x 12 reps to failure
  • Hanging Leg Raises: 4 sets x 12 reps to failure
  • Side Bends: 4 sets x 12 reps to failure
  • Side Crunches: 4 sets x 12 reps to failure

Tuesday: Back & Traps & Forearms

  • Bent Over Row: 4 sets x 8 to 10 reps
  • Deadlift: 4 sets x 8 to 10 reps
  • Lat Pulldown: 4 sets x 10 to 12 reps
  • Pull-ups: 4 sets x 10 to 12 reps
  • Shrugs: 6 sets x 10 to 12 reps
  • Standing Wrist Curl Behind Back:  4 sets x 12 reps to failure
  • Reverse Barbell Wrist Curl Over Bench: 4 sets x 12 reps to failure

Wednesday: Shoulder & Abs

  • Military Press Behind The Neck: 3 sets x 8 to 10 reps
  • Machine Shoulder Press: 4 sets x 8 to 10 reps
  • Dumbbell Lateral Raises: 4 sets x 10 to 12 reps
  • Front Plate Raise: 4 sets x 10 to 12 reps
  • Reverse Pec Deck: 4 sets x 10 to 12 reps
  • Incline Reverse Flyes: 4 sets x 12 reps to failure
  • Weighted Sit-Ups: 4 sets x 12 reps to failure
  • Hanging Leg Raises: 4 sets x 12 reps to failure
  • Side Bends: 4 sets x 12 reps to failure
  • Side Crunches: 4 sets x 12 reps to failure

Thursday: Arms & Forearms

  • Close Grip Bench Press 4 sets x 8 to 10 reps
  • Tricep Pushdowns: 4 sets x 8 to 10 reps
  • Cable Kickback: 4 sets x 12 to 15 reps
  • EZ-Bar Curl: 4 sets x 8 to 10 reps
  • Wide-Grip Standing Barbell Curls: 4 sets x 8 to 10 reps
  • Dumbbell Hammer Curls: 4 sets x 8 reps to 10 reps each hand
  • Dumbbell Concentration Curls: 4 sets x 12 reps to 15 reps
  • Standing Wrist Curls Behind Back: 4 sets x 12 reps to failure
  • Reverse Barbell Wrist Curls Over Bench: 4 sets x 12 reps to failure

Friday: Legs & Calves & Abs

  • Squats: 4 sets x 12 to 15 reps
  • Squats To Bench: 4 sets x 12 to 15 reps
  • Bulgarian Split Squats: 4 sets x 12 to 15 reps
  • Leg Extensions: 4 sets x 15 to 20 reps
  • Stiff-Legged Deadlift: 4 sets x 12 to 15 reps
  • Lying Leg Curls: 4 sets x 15 to 20 reps
  • Glute Kickbacks: 4 sets x 20 to 25 reps
  • Seated Calf Raises: 4 sets x 20 to 25 reps
  • Leg Press Calf Raises: 4 sets x 20 to 25 reps
  • Weighted Sit-Ups: 4 sets x 12 to failure
  • Side Bends: 4 sets x 12 to failure
  • Standing Barbell Twists: 4 sets x 12 to failure

Nutrition Beststeroids

Lazar Angelov’s Diet

Meal 1 – Breakfast

  • Eggs
  • Oatmeal
  • Peanut Butter
  • Grapefruit

Snack 1

  • Rice
  • Chicken
  • Brocoli

Meal 2 – Lunch

  • Pasta
  • Tuna
  • Avocado

Snack 2 – Post Workout

  • Rice
  • Chicken

Meal 3 – Dinner

  • Salmon
  • Green Salad

Snack 3 – Before Sleep

  • Cottage Cheese
  • Broccoli

Men’s Nutrition Plan To Build Muscle And Get Ripped

Meal Plan For Men Who Want To Get Ripped By Eating According To Their Fitness Goals

Nutrition is key if you want to obtain the body you’ve always dreamed of. Your nutrition will help you build your body according to your goals; build muscle, get ripped (lose fat) or maintain your weight.
Gymaholic provides you a nutrition plan in order to build muscle and get ripped

The food you eat provide you the energy required to perform your workout properly. But good nutrition plays also a big role inmuscle growth and recovery after a workout.
This nutrition plan will contain all the meals necessary to help you build muscle and get a ripped body.

Calories And Macronutrients Are What Matter The Most In A Nutrition Plan
Whether you want to build muscle, get ripped or maintain your weight, nutrition will play a big role during this process! Your nutrition is what fuels and build your body with food, which is measured in calories.
You caloric consumption will determine what kind of body you will obtain:
Build Muscle: If you want to build muscle, your body will need more energy than usual in order to make you get bigger. You will have to eat more calories than you burn, often called: caloric surplus. If you increase your calories too quickly, your body will store fat. So it’s very important to do it progressively, so you can track your progress and avoid storing fat.
Maintain Weight: It’s simply when you burn as many calories as you consume, often called: calorie maintenance. Knowing your maintenance caloric intake is the starting point. From there, you can determine how to eat in order to build muscle or get ripped. Use this calorie calculator!
Get Ripped: If you want to get ripped, you will have to burn more calories than you consume, often called: caloric deficit. It’s when your body uses fat stores for energy, which leads to weight loss. Be aware, the body can also use muscle tissue; which isbad for you. This is why you must lose fat progressively, if you’re doing it too quickly you will kill your health.

Explanations Of Macronutrients Ratio
Macronutrients are nutrients that our body needs in large amount: Carbohydrate, Protein and Fat. It’s important to define the right macronutrient ratio according to your fitness goal; whether you want to build muscle or get ripped.
In short words, this ratio will depend on:
Your Body Type: Some people tend to gain more weight than other. They should consume less carbohydrates and fats than the ones having a hard time toning up.
Your Fitness Goal: If you want to get ripped, you won’t have the same macronutrient ratio that someone who wants to build muscle.
Your Gender: Men have the genetics to build muscle faster than women.

Macronutrients Ratio According To Your Fitness Goals
During this men’s nutrition plan we will define a general macronutrient ratio for each fitness goal: building muscle, getting ripped and maintaining weight. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn’t respond to it.

The macronutrient ratios are:
Build Muscle: Carbohydrate 40% – Protein 40% – Fat 20%
Maintain Weight: Carbohydrate 35% – Protein 35% – Fat 30%
Get Ripped: Carbohydrate 30% – Protein 40% – Fat 30%

Converting Percentage To Grams
It’s very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :
Carbohydrate: 4 Calories per gram
Protein: 4 Calories per gram
Fats: 9 Calories per gram
Then, let’s take 2500 calories as an example and our macronutrient ratio for maintaining weight:
35% Carbohydrate -> 2500 x 0.35 / 4 = 218.7g
35% Protein -> 2500 x 0.35 / 4 = 218.7g
30% Fat -> 2500 x 0.3 / 9 = 83.3g

Men’s Nutrition Plan To Maintain Weight
Nutrition Facts
Carbohydrate: 35%
Protein: 35%
Fat: 30%
Calories: 2500 calories
Meal 1 – Breakfast (420 calories)
250ml Skimmed Milk (1 glass)
0.5 Large Banana
20g Oats
32g Peanut Butter (2 Tablespoons)

Snack 1 – Morning (350 calories)
40g Almonds
1 Apple
Meal 2 – Lunch (630 calories)
60g White Basmati Rice
30g Almonds
200g Broccoli
1 Chicken Fillet
Snack 2 – Pre-workout (330 calories)
375ml Skimmed Milk (1.5 glass)
1 Apple
1 Scoop Whey Protein (25g)

Meal 3 – Dinner (420 calories)
200g Green Beans
100g Carrots
1,5 Salmon Fillet Frozen
1 Tablespoon Olive Oil
Snack 3 – Post-Workout (350 calories)
0.5 Large Banana
2 Scoops Whey Protein (50g)
250ml Skimmed Milk (1 glass)
Men’s Nutrition Plan To Build Muscle
Nutrition Facts
Carbohydrate: 40%
Protein: 40%
Fat: 20%
Calories: 3000 calories

What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

  • 32g Peanut Butter (2 Tablespoons) instead of 16g
  • 40g Oats instead of 20g
  • 1 Large Banana instead of 0.5g
  • 1 Scoop Whey Protein (25g)

Snack 1 – Morning

  • 40 Almonds instead of 20g
  • 250g Greek Yoghurt 0%

Meal 2 – Lunch

  • 100g White Basmati Rice instead of 60g

Snack 3 – Post-workout
1 Large Banana instead of 0.5
Men’s Nutrition Plan To Get Ripped
Nutrition Facts

  • Carbohydrate: 30%
  • Protein: 40%
  • Fat: 30%
  • Calories: 2200 calories

What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

  • Oats removed instead of 20g
  • 48g Peanut Butter (3 Tablespoons) instead of 32g

Meal 2 – Lunch

  • White Basmatic Rice removed instead of 60g
  • 200g Carrots
  • 10g Almonds instead of 30g

Meal 3 – Dinner

  • Carrots Removed instead of 100g