Building Your Strength Program

Jul 12, 2011

Build Strength with this Full Workout and Meal Plan

Building Strength should be everyone's goal who trains in the gym. Male or female, young or old increasing your strength is relative to your current strength level. You should never gauge how strong you are in comparison to what others set the bar at. Gaining strength should be a personal goal in which you test and push yourself to become stronger at the end than when you started. There are various ways and debate over how to and the best way. Keeping it simple and working your ass off is our solution. There are various proper ways to train that can help facilitating the increases in your strength. German Volume Training, Low reps high weight etc...The list goes on and on, yet again we are always left with the simple fact that if you want to see strength gains its all about consistency and progression.

This particular program is set for an individual who can get to the gym 6 days per week. The overall objective is to increase strength and power and keep the daily routine very simple. The Nutritional Program is below to follow and the Training Program is outlined as well.

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Nutritional Meal Plan

The following diet is designed with the 200-pound guy in mind. However, it will work well for those in the range of 150-220 pounds. If you are well below or above this range, adjust the diet based on the relative amounts given. For the 200 pounder, this will provide about 18 calories per pound on rest days and about 21 calories per pound on workout days.

Breakfast 1

2 scoop Whey Protein

1 medium cantaloupe

Breakfast 2

6 whole eggs

1 cup Oatmeal cooked

1 tbsp honey

(mix honey in oats)

Late morning snack

1 cup cottage cheese

1 cup sliced pineapple

(mix pineapple in cottage cheese)

Lunch

8 oz ground beef (85% lean)

1 whole-wheat hamburger bun

2 c chopped broccoli

Miday snack

2 scoop Whey Protein

1/2 cup wheat germ

1Tbsp Peanutbutter

(mix all ingredients in blender)

Dinner

9 oz salmon

1 large sweet potato

2 cups mixed green alad

1 Tbsp salad dressing olive oil n vinegar

Nighttime snack

1 oz. English walnuts

2 scoop casein

Totals: 3615 calories, 335 g protein, 245 g carbs, 145 g fat

On workout days add the following pre and postworkout shakes:

Pre

1 scoop Whey Protein

1 large apple

Post

1 scoop Whey Protein

1 scoop casein

2 scoops Vitargo

This brings the totals up to: 4300 calories, 395 g protein, 350 g carbs, 145 g fat

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench	1	50	Chest
Laying on Bench Dumbbell Flys Both Arms	5	10	Chest
Dumbbell Decline Bench Press On Bench Both Arms	5	10	Chest
Dips	1	50	Chest
Standing Bicep Curl Barbell Both Arms	5	10	Arms
DB Cross Body Hammer Curls	5	10	Arms
Standing DB Reverse Curls	5	10	Arms
Barbell Wrist Curl	1	50	Arms
Day 2
Exercise	Sets	Reps	Muscle Group
Bent Over Cable Crunch	4	25	Abs
One Arm Kettlebell Crunch	3	15	Abs
Bent Over Cable Crunch	3	10	Abs
Dumbbell Side Bend	3	10	Abs
Seated Calf Raise	3	20	Legs
Jump in Place	3	30	Plyometrics
Day 3
Exercise	Sets	Reps	Muscle Group
Dumbbell Bent Over Wide Grip Rows Both Arms	2	50	Back
Dumbbell Bent Over Close Grip Rows Both Arms	1	30	Back
Seated On Bench Bar Lat Pulldowns	5	12	Back
Seated Cable Row	5	12	Back
Laying on Ground Leg Curl With Band Both Legs	5	12	Legs
Barbell Straight Legged Deadlift	5	12	Legs
Prone Machine Leg Curl Both Legs	5	12	Legs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Bench Barbell Military Press With Band	5	12	Shoulders
Standing Dumbbell Shrugs	3	20	Shoulders
Tri-Set	0	0	TIPS
Standing Bent Over Rear Delt Raise With Band Both Arms	1	8	Shoulders
Standing Dumbbell Side Raise Both Arms	1	8	Shoulders
Standing Dumbbell Front Raise Both Arms	1	8	Shoulders
END	0	0	TIPS
Cuban Press	5	12	Shoulders
Laying On Ball Dumbbell Triceps Extension Both Arms	5	10	Arms
Laying On Bench Bar Triceps Extension Both Arms	5	10	Arms
Standing Triceps Extension With Band Both Arms	1	100	Arms
Barbell Wrist Curl	1	50	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Laying On Ball Abdominal Crunch With Dumbbell	5	15	Abs
Russian Twists	3	20	Abs
Prone Iso Abs Feet On Ground Arms On Ball	5	10	Abs
Jump in Place	3	30	Plyometrics
Standing Calf Raise	3	20	Legs
Day 6
Exercise	Sets	Reps	Muscle Group
Barbell Squat	2	50	Legs
Barbell Front Lunge	3	12	Legs
Box Squat	5	15	Legs
Prone Machine Leg Curl Both Legs	3	25	Legs
Seated On Bench Bar Lat Pulldowns	5	15	Back
Dumbbell Power Row	3	15	Back