1.Muscle building plan Novice
Diamond Fitness Elite

2. Overview
During this plan we will introduce you to the basic training techniques and exercises you will need to build the muscle you desire.
We will be including:
Compound vs. Isolation exercises
Supersets
Heavy sets
Eating and sleeping for muscle
3. First of all
Training principles in accordance to muscle building
4. Compound vs. Isolation
Compound exercises
These are exercises such as: the bench press, squat, deadlift and military press. Theyre called compound exercises because they require multiple muscle groups to complete the exercise. These should form the bases of all your workouts as these type of exercises build muscle a lot quicker than isolation exercises.
Isolation exercises
These are exercises which target specific muscle groups for example, lateral raises which target the side (medial head) of the deltoid. When you have built a solid frame you can start using this sort of exercise to target the weak points of your physique, something which everybody has.
5. Supersets
What they are
These are sets of different exercises done straight after one another with no rest in-between. Theyre a great way to increase the intensity of your workouts and add a bit of variety to your plan. You can choose two exercises targeting the same muscle group to really overload the muscle group or two different muscle groups to spread the intensity e.g.
Bicep curls to hammer curls
Bicep curls to Tricep dips.
6. Heavy sets
These are your best friend when it comes to building muscle. They are what they say on the tin, sets of heavy weight, theyre the easiest way to overload muscles and provoke the best hormonal response from training.
The weight needs to be around 70 90% of your one rep maximum (1rpm)
7. Eating and sleeping
Nutrition
When trying to build muscle the bodys need for protein increases significantly to repair the damaged fibres from your training sessions. You should be aiming to eat around 1.5 2.0g of protein per kilo of body weight. Also, you need to be considering how many calories you are taking in compared to how many your burning, there must be a surplus of calories for weight gain to happen.
Sleeping
The body releases human growth hormone (HGH) while you sleep, which is a huge factor when building muscle. You need to be getting at least 8 hours of quality sleep per night to really build the muscle you want.
8. Body building triangle
All of the sides of the triangle weight equal importance. If one side is neglected then the body wont build up. You need to make sure that you are concentrating your efforts on each of the sides of the triangle.
Training
Nutrition
Sleep
9. Putting it all together
So now we need to put everything weve learnt from the previous slides into a 4 week plan:
Using compound exercises
3 workouts per week with 4 rest days
Correct nutrition
Using correct form
All body workouts
10. Week 1
Were using heavy sets in this first week where you need to reaching failure within 8 10 reps. Failure is defined where you cannot do another rep with good form.
Theres no need to go to failure on your warm up sets this is just to get the body ready for the heavier sets.
Remember to always warm up with 10 minutes light cardio and stretches forthe whole body. This should also be the way to end each session.
Your training week should be as follows:
Monday training session 1
Tuesdayrest day
Wednesday training session 2
Thursday rest day
Fridaytraining session 3
Saturday rest day
Sunday rest day
11. Training session 1
Warm up 10 minutes on cardio machine
Stretches for the whole body
12. Training session 2
Warm up 10 minutes on cardio machine
Stretches for the whole body
13. Training session 3
Warm up 10 minutes on cardio machine
Stretches for the whole body
14. What to do now
Repeat these 3 training sessions for 4 weeks but be sure to keep a track of the weight your using, you can download the printable version of these workouts to take with you. Be sure to print these off and familiarise yourself with the plan before you start your session.
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