domingo, 5 de enero de 2014

Exercise routine to work every muscle group

These are the widely know full-body exercise routines, in these, you work every muscle work in every workout, leaving at least a rest day between each workout. In this kind of routine, people normally use between 3 and 6 exercises per workout, focusing only on compounds exercises. Full-body workouts, advantages and disadvantages

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What is the best diet diet to build muscle?

The best diet to gain muscle mass is the one that conforms adequately to all the personal requirements and must be unique to each individual.You must have read or heard on internet or somewhere, that everybody, and every individual metabolism is different from each other, which can mean that a diet to increase muscle mass which serves and works for one person, may not have the same impact on the other.This is because each body works differently.

It turns out that there are many factors that influence an individual and they acts directly or indirectly in the assimilation of dietary nutrients by the body, and more specifically by the muscle fibers. Factors such as age, weight, height, routine or lifestyle, genetics, and also training type, intensity, amount of time, sleep among many others, are prevailing at the time of the results of a diet aimed to increase muscle for muscle gain

This is why I personally do not recommend taking any diet you can find on internet web  and begin to do it without knowing what are the personal minimum requirements which you must follow to get the desired result.

What is a complete and absolute truth is that if you want to gain quality muscle mass and as fast as possible, and it is important that the diet you customize for this is constituted with an adequate amount of protein, carbohydrates, vitamins and minerals, plus other nutrients , and you must ensure that you meet the basic requirements for the proper functioning of your entire system and also exist some stockpile to restore and  feed the muscle fibers that were destroyed during your workout routine.

What nutrients should have a diet diet to build muscle?

The amount and type of nutrients in a diet to increase muscle mass is closely linked to the elements listed above, and you should also take into account the body fat percentage held by each person, as a person whose fat percentage body is between 30 and 40 % can not have the same amount of carbohydrates and calories than another person whose body fat percentage it’s located between 12 and 15 %. Although both people whose main objective it’s muscle gain, they must consider that the man whose body fat percentage is greater should include in his diet a lesser amount of carbohydrates and sugars, and base his daily caloric requirements primarily through the consumption of protein and reduce ( not eliminate) the consumption of calories that comes from carbohydrate foods.

On the contrary, the person whose body fat percentage is lower can have a “better” balance between the amount of calories consumed through the intake of carbohydrates and protein intake. This does not mean that these nutrients can be consumed excessively, what I mean is that you could get energy and calories for your daily work , either through carbohydrates or through proteins. This is because your metabolism it’s  apparently faster than the previously mentioned, and can assimilate and make better use of calories contained in foods rich in carbohydrates.

What is absolutely true and you should always monitor it’s that to build muscle mass is important that your diet contains between 2 and 3 grams of protein per kilogram of body weight, i.e. if you weight 70 kg, your daily diet should be composed of at least 140 grams of protein, preferably distributed into 5 or 6 meals a day, which means you should consume at each meal a totaling approximately 30-35 grams of protein.

Another factor to consider when assembling a diet to increase muscle mass is that if we do not want that annoying accumulation of fat in our mid-abdominal area, it is extremely important that you monitor the time and the time in which you consume carbohydrates along day. A huge number of professional bodybuilding and fitness athletes agree that carbohydrate intake should be decreasing throughout the day, i.e., consume a good amount of them in the early hours of the morning until noon, and reducing it from there to minimize as much as possible after three in the afternoon, also you should increase the amount of protein in the meals, and that this protein comes from quality sources such as fish and eggs.

Finally, a diet to increase muscle mass should be a highly personalized document, and this is where comes in the method of Kyles león. This allowed me to get where I am now.

What I liked about the content that offers this kind of program is that gave me the expected result, is a super software or specialized program that, writing in all your data , it automatically tells you specifically the percentage and type of food (based on the objective that you want to achieve ) you should consume, specifically in grams. Also, it gives to you 3 types of meal plans for your choice based on the calories you need to eat each day, even taking into account the time in which you train to  take advantage of the most important anabolic window to gain muscle mass.

But that’s not all , the system comes with a powerful  workout set specifically to your biotype and your physique, a plan strictly designed to not waste time in the gym and vintages inches of muscles each time you perform exercises, something really surprising.

You should see MY PERSONAL HISTORY, where i tell you how the SOMANABOLICO SYSTEM took a total turn to my workouts and my life. CLICK HERE TO READ MY STORY

What is the best diet diet to build muscle?

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Exercise routine to work every muscle group

These are the widely know full-body exercise routines, in these, you work every muscle work in every workout, leaving at least a rest day between each workout. In this kind of routine, people normally use between 3 and 6 exercises per workout, focusing only on compounds exercises.

know the fullbody routines

Full-body workouts, advantages and disadvantages



  • It is best for beginners; you train frequently and with exercises that stimulate a lot of muscle mass, so you advance really quickly.

  • You can gain enough strength in certain lifts because you can do them 3 times a week.

  • No muscle aches.

  • You don’t expend too much time in every workout (they are short).

  • They are really good to lose fat, as they let you to perform a lot of cardio.

  • It can be compatible with other sports.



  • Not good for advanced people.

  • It causes muscle decompensations as it does not allow much variety and volume.


How to design a fullbody routine

  • You will never train two days in a row, so you must to train day in and day out, but it can be combined if desired with other kind of splits, like upper-lower or splits routines.

  • First select a push exercise for your torso, another pull exercise for your torso and one exercise for your legs, you must to perform 2-4 sets per exercise, this will be obligatory.

Then we can optionally add:

  • 1 chest or shoulder exercise (depending on the push exercise we have chosen).

  • 1 pull exercise for your torso, either in a vertical or horizontal plane, depending on what we have chosen at first.

  • 1 exercise for quadriceps or femoral depending on what we have chosen at first.

  • And 1 exercise for biceps, triceps, calves and abs.

  • All these optional exercises will have between 1 and 3 sets each one and must be performed over 8 reps.


Ways to train

We can choose many ways to approach the routine, we can use a day where we focus on gaining strength, with few repetitions but using a high load, one in which we focus on hypertrophy and another one in which we will focus on strength as well.

It can also be 3 days of strength, or 3 days of hypertrophy or even 1 strength, another of hypertrophy and other one with a metabolic circuit for fat loss, really good for fat loss phases.

fullbody for beginners

Example full-body routine

Here is just one example of a routine for fat loss, in which one day will be for strength, another one for hypertrophy and another one to burn fat.


A. Strength day

A.Bench press 3 × 6/4/2

B.Barbell row 3 x 8/6/4

C.Squats 3 x 6/4/2

E1.Shoulders press 3 × 8

E2.Wide grip pulldown 3 x 10


B. Hypertrophy day

A.Military press 3 × 8

B.Pullups 3 × 12

C.Leg press 3 x 10

E.Flat dumbbell press 3 × 12

F.Dumbbell row 3 x 15

D. Hamstrings curl 3 x 15

F1.Babbell curl 3 × 12

F2. Skullcrushers 3 x 10

F3.Calf raises 3 x 20


C. Metabolic circuit (Perform every circuit 2-3 times)

A1.Peck deck machine 12-15 reps

A2.Pull-over machine 15-20 reps

A3.Lateral raises 12-15 reps

A4.Triceps kick 12-15 reps


B1.Leg press 12-15 reps

B2.Lying leg curl 15-20 reps

B3.Calf raises 12-15 reps

B4.Dumbbell curl 15-20 reps


C1.Abdominal crunch 15-20 reps

C2.Back extensions 12-50 reps

Exercise routine to work every muscle group

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