in order to gain muscle, you need to do some type of resistence training. Normally I would suggest that you do the aove workout.

If you don’t go to the gym, the alternative is to workout at home.

You could buy a set of dumbbells with adjustable weights. Do 2 sets of 8-12 reps per bopdy part 3 times per week. This way you can train your:

arms – dumbbell curls
chest – dumbbell pressses on a bench or on the floor
shoulders – sitting dumbell presses
back – dumbbell rows
legs at home. – dummbell lunges

Alternatively do pushups 6 days per week. Record in a notebook the number of poushups (total) you do. Make sure each week to do more total number of pushups.

P.S: give me example on what i kind of workout i should do.

honestly man, after this program – you can do whatever you like. It depends on what you want to achieve with your body. Do you want a beach body – then I suggest after this program you focus on your lagging muscles – those may be shoulders or arms or upper pecs, etc. Maybe you want to focus on proportions – keep the body weight low and focus on getting stronger in upper body exercises as well as developing the shoulder ‘caps’.

If it is fun for you to be strong, you may train for strength… Remember strength is relative – you are strong in what you train for. Really – I can’t come up with a goal for you. You have to do this As for very strong – the power lifters are very strong. But also very often too fat. I find it cool to be a normal body weight (for example take your height in centimeters and subtract 100 and you get a rough idea of what a normal body weight in kilograms is), to look normal in clothes but ripped with your shirt off.

p.s. you cannot be on the beginner program forever – you will notice that the gains slow down and even disappear – this is the time to come up with a new goal.

- this is not very important but make sure to lower under control and lift fast but controlled. If you want seconds – two seconds down and 1 up.
- this is a beginner program (for fast results for a few months – until you reach weights similar to the ones listed). Because of this the exercises are a limited number. Dips are great and will develop a nice line giving width to the chest. Once you move on to a split routine, you can do flies, presses, etc

A couple of questions.
-What’s the cadence for each lift? something like 2 seconds up, 2 seconds down?
-I noticed there were not chest presses included. Was this intentional?

Thanks,
Jason

this is just an example. It is possible to rearrange the exercises, if you know what you are doing. The workout takes about an hour.

It is best to train with weights on off days, so you have more energy (so you build more muscle). If it is not possible on off days, train before BJJ (again so you have more energy). But bare in mind that this workout is very intense and will get you very tired – you may not have enough energy for the BJJ class.

In the workout program below “Here Is How the Workout Would Look Like”, do I have to follow the exercises in this order? And how long should this routine take in minutes? Finally, is it better to lift weight before specific training (Brazilian Jiu Jitsu), after or rather when not training BJJ?

Again, thanks a lot…and keep it going!
Best,
Kei

I suggest you eliminate the squat for the time being. Also, increase the number of sets from 2 to 3 so that you still get 6 work sets per week.

Cheers,

Yavor

hey hey, my bad, those were weights for guys I don’t think girls need to get the ‘muscular’ look. I believe the slim and tight look of a cheerleader, a a female volleyball player, a dancer, etc is excellent for a woman. And this is easily accomplished (strength-wise) within the first few months – this is my experience with the girls (the committed ones) that i train. We are talking very basic strength here – pushups and one legged squats and after a few months chinups.

Cheers,

Yavor

p.s. I think you are doing a great job as it is. On a side note, it is possible even for a petite woman to surpass these weights. But the question arises – why?

It seems to give me what I was looking for. I take it an hour before workouts and seem to recover much faster with no muscle soreness and more strength and energy the next day. Plus its made me huge. The research I did showed that the creatine included in the Dr Max Powers stack is the most efficient for body building. I recommend it.

I’m writing a whole post outlining home dumbbell training (adjustable dumbbells are great value fo your money!)

Cheers,

Yavor