Intermediate 6 Day Workout Split

Intermediate Training.

Once you have mastered the basic techniques and diet, you will see steady gains over the coming months. When you begin to workout and you no longer feel challenged, the likely hood is your body has adapted to the resistance level and plan you have in place. Now we need to force the body back into adaptation mode by increasing the workout intensity.

To start with, working on the basic workout plan you should be building up the weight resistance and shortening the rest period between sets.

When you have done the above, its time to move to the next level.

6 Day Workout Routine

When you have began to really catch the workout bug, and every chance to workout excited you, that’s when you know its time to step it up a gear.

Try our 6 day split for 1 month and shock your muscles into growing, but remember to keep up with your calories and MACROS to achieve the best results.

Monday – Chest & Back
Tuesday – Shoulders & Triceps
Wednesday – Legs & Lower back
Thursday – Chest & Back
Friday – Shoulders & Biceps
Saturday – Legs & Lower back
Sunday – Rest Day

Core Exercise

Core power is fundamental to all compound exercises, and although compound movements will build on core strength, the core needs to be worked as part of each training day.

We suggest stomach crunches, planks or ab-rolls at the end of each session.

Exercise Plan

4 Sets of 10 Repetitions – 30 second break between sets.

Monday – Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

Incline Bench Press
Incline Dumbbell Flys
Dumbbell Pull-Overs
Press-ups

Move to Back exercises

Bent Over Row
T-Bar Row
Dips
Conventional Deadlift

Tuesday – Shoulders and Triceps Workout

4 Sets of 10 Repetitions

Arnold Press
Lateral Rise
Overhead Press
Upright Row

Move to Arm exercises

Skull Crushers
Triceps Extension
Cable Pulldowns
Dips

Wednesday – Legs & Lower Back Workout

Squats (free standing)
Barbell Lunges
Leg Extensions
Calf Raises

Move to Lower back exercises

Good Mornings
Back Extensions
Straight leg Deadlift

Thursday – Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

Bench Press
Decline Dumbbell Flys
Dumbbell press
Incline Press-ups

Move to Back exercises

Bent Over Row
Pull-ups
Conventional Deadlift

Friday – Shoulders and Biceps Workout

4 Sets of 10 Repetitions

Front Lateral Rise
Overhead Press
Upright Row
Dumbbell Shrugs

Move to Arm exercises

Barbell Curl
Dumbbell Isolation Curl
Hammer Curl
Preacher Curl

Saturday – Legs & Lower Back Workout

Goblet Squats
Burpees
Reverse Leg Extensions
Calf Raises

Move to Lower back exercises

Good Mornings
Back Extensions
Sumo Deadlift

Give this workout a go and increase weights when you surpass 4 sets of 12 repetitions.

Keep en eye on your progress and take a photo diary, after 2 months working this program at the correct for you will see noticeable results in strength and muscle tone and size.

As part of every exercise routine, diet is the key to success, and the first 20 minutes after exercising is the most important time to feed your muscles.

Take a look at out Mass weight gainer shake. or if you prefer ready-made supplementation, check out MyProtein Mass Gainer.

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Chicken & Chorizo Jambalaya Recipe

Looking for great tasting , nutritious meals? Try our Chicken & Chorizo Jambalaya Recipe. Tried it and loved it? Visit our Recipe section for more great recipe’s!

MACROS Information

Carbs 45G
Fat 37G
Protein 51G

Total Calories: 633

Ingredients:

Olive Oil (One Tablespoon)
Chicken Brest (One, Chopped)
Onion (One Half, Diced)
Garlic (One Clove, Crushed)
Chorizo Slices 32.5 g
Cajun Seasoning (One Tsp)
Rice (0.75 cup)
Plum Tomatoes, (Half Tin)
Chicken Stock 175 ml
Red Pepper (One, Sliced)

Method:

Fry the Chicken Brest in the olive oil until browning., Remove and set to one side.
Tip the Onion, Garlic and Red Pepper into the frying pan and cook for 5 minutes, or until soft.
Add the Chorizo and Cajun seasoning and cook for a further 5 minutes.
Add the cooked Chicken back into the mix with the rice, then add the Chicken Stock and Plum Tomatoes. Simmer for 25 minutes or until the rice is tender.

Optional – serve with vegetable of choice for extra flavour and nutritional benefits.

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Bodybuilding Diet

How many times should i eat when Bodybuilding?

So, you new to bodybuilding or you’re looking to take it to the next level by sorting out your diet?

If this sounds familiar, worry no more. We have broken down a simple plan to follow in order to bulk up.

The first thing your going to need to do is calculate your MACROS, you can do this using many Macro calculators online, this will give you a basis for your meals.

Example: I weigh 89kg and bulking, i ingest 3000+ calories a day. this is broken down over 5 meals using the following Macros, although not always split evenly.

carbohydrates 89G
Protein 39G
Fat 19G

Overall target calories per meal is 685.

If you don’t have time or prefer to eat 3 times a day then you would break this down again into bigger portions:

carbohydrates 162G
Protein 54G
Fat 32G

Eating smaller meals more often supports metabolism function, so when possible aim for 5 to 6 meals a day.

Carbohydrates & Protein:

Carbohydrates are your body’s preferred fuel source.

Carbs are best utilized around your workout, eaten around 1 hour before you plan to workout, and again within 20 minutes of finishing the workout

Protein is a fast digesting, Put simply, they work together to provide your body with the necessary foundation to create the amino acids that are needed to build muscle tissue, quicker and more efficiently. Protein is used to repair muscle tissue and promote growth.

protein is best taken throughout the day in spaced intervals, but is especially important post workout.

Using your Macros and taking your workout time schedule, you should plan your meals out to best fit.

Example 5 meal split

Meal 1 : 581 Calories Carbohydrate 53G | Protein 7.63G | Fat 41G

1 Cup of blueberries
Half cup of pecans
1 large banana

Meal 2: Carbohydrates 44G | Protein 39G | Fat 46G

1 Cup whole wheat pasta
2 Italian sausages

Meal 3: Carbohydrates 33G | Protein 106G | Fat 22G

900G Cottage Cheese

Meal 4: Carbohydrates: 0G | Protein 133G | Fat 15.4G

2 Chicken Breasts

Meal 5: Carbohydrates 120G | Protein 22G | Fat 5.8G

Whole wheat bread 6 Slices
Apricot jab 4 Table spoons

Personally, i would combine and split meal 3 & 4.

This and many more meal plans can be generated following this link

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Bicep Curls

What is a Bicep curl?

A Bicep curl is a term used for lifting of a weight in a curling motion towards the shoulder.

The full name of the Bicep is the Bicep Brachili, this makes up both the short head and long head muscles within the upper arm associated to the bicep.

Dumbbell & Barbell Curls:

Dumbbell Curls, in the conventional form mainly target the Bicep Brachili, but also works the Anterior Deltioin (Shoulder) and the Brachioradialis (Forearm) as a secondary muscle groups.

Bicep Curl Variations.

Although there are multiple sub variations within Bicep curls, the main variations are Hammer Curls and conventional Bicep Curls. the main difference is the Hammer Curl will also use muscle fibers within the forearm, stimulating new long head growth, while the Bicep Curl will stimulate the peak and short arm fibers, and when stressed will build new growth in a more defined area.

Sub Variations of Bicep Curls

Isolation Curl – Standing leaning over, use one hand at a time to curl up the Dumbbell towards the shoulder twisting wrist outwards when coming to the peak of the exercise. Lower Dumbbells back to the starting position and continue for desired rep range

Standing Curls – Starting in a standing position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Seated Curls – Starting in a Seated position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Preacher Curl – Using a preacher bench, Sit in the position so your chest is against the pad grab the preacher bar with palms facing upwards. Keep arms at shoulder length apart and slowly raise the bar, squeezing at the peak of movement. Slowly lower to starting position and continue for desired rep range.

EZ Bar Curls – Start in a standing position, gripping the EZ-bar at a wide grip, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Wide Grip Barbell Curls – Start in a standing position, gripping the Barbell with a grip shoulder distance apart, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Narrow Grip Barbell Curls– Start in a standing position, gripping the Barbell with a grip a few inches apart, slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Cable Curls – Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Bicep Curl Accessories

For beginners, we suggest using a Bicep Isolator, Biceps Isolator enforces correct positioning during biceps work, as it is specially designed to keep your upper arms stationary and at an angle while you do standing curls and other biceps work, to make certain the user sustains the most efficient training methods.

The Bicep Isolators can be picked up on Amazon and other outlets, ranging in price from budget brands at below £10, to high-end retailed at £50+

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Jekyll & Hyde Review

ProSupps Jekyll & Hyde Review.

ProSupps Statement:

Our Company’s vision is to encourage healthy living through exercise, diet and supplementation. We will create products specific to this vision, and provide the tools for all ProSupps customers to reach their personal health and fitness goals.

Professional Supplements “ProSupps” is committed:

To provide the highest quality product possible through our highly skilled and dedicated employees and our unique and cutting edge product assortment.
To pursue an aggressive, outgoing research and development program thus insuring its future as a leader in supplementation and nutrition.

To provide the highest standards of service available through our highly trained, domestic and international field representatives and customer service personnel. ProSupps team members are expected to serve the customer with the highest level of product knowledge in the industry

Muscle Guild Summary:

Jekyll & Hyde are marked up at £25 & £30 at multiple leading retailers.

At the midrange price range, ProSupps offers both a High stimulant pre workout and a low stimulant pump booster. Combines together as recommended by the manufacturer: Half dose of Hyde with a full dose of Jekyll gets a powerful energy surge, clarity of focus and muscle popping pumps (the pain is beautiful)…

Training Day: We used Hyde & Jekyll stack across multiple workouts when we hit a slump, but find saving it for Leg Day always gives us the extra push at the end of a gruling session…

Training session: Lifting straight sets at 10 rep range 75% 1RM. Combined with 1RM power lifting sets

Effects:

The effects of this stack are prominent and noticeable within a few minutes, standard side effects of well dosed ingredients such as tingles are there, but overpowered by the energy surge that soon sets in, we found it hard not to be constantly moving while allowing 20 minutes to pass as recommended by ProSupps.

While training with Jekyll & Hyde, we did not experience any crash effect, but with this stack, you know you have pushed yourself to the limit by the time you hit the shower..

Performance Boost: Tracking against sessions of the same difficulty, we found the Jekyll & Hyde stack gives you the boost you need to power through any set, always being able to force out reps when pushing to exhaustion..

The energy makes it difficult to stop, and we found the rest period needed reduced by 5 seconds on average.

Overall: If you can cope with the highly dosed stimulants, this stack is one of the best on the market! Muscle splitting pumps and pure raw power.

Score: 10/10

What’s in MR HYDE

Per Serving
Beta Alanine	2.5 g	Performance Enhancer
Creatine Monohydrate	2.5 g	Endurance Booster
L-Arginine Alpha-Ketoglutarate (2:1)	1 g	Protein Synthesis
L-Citrulline	500 mg	Reduces Fatigue
Caffeine	400 mg	Nervous system Stimulant
Glucoronolactone	300 mg	Energy Boost
N-Acetyl L-Tyrosine	250 mg	Focus & Motivation Boost
Choline Bitartrate	125 mg	Production of Acetylcholine
Lotus Leaf Extract	100 mg	metabolism support
Betaine HCI	100 mg	Synthesis of Creatine
Inositol	50 mg	Enhanced Stamina
Grape Seed Extract	10 mg	Inflammation Redufction

What’s in DR Jekyll

Beta Alanine	2 g	Performance Enhancer
Creatine Monohydrate	2 g	Endurance Booster
Glycerol Monostearate	1.5 g	Pump Amplifier
L-Arginine Alpha-ketoglutarate (2:1)	750 mg	Protein Synthesis
L-Citrulline	500 mg	Reduces Fatigue
Glucoronolactone	300 mg	Energy Boost
N-Acetyl L-Tyrosine	250 mg	Focus & Motivation Boost
L-Ornithine HCl	250 mg	Linked to increase in Growth
Taurine	250 mg	Energy Boost (With Caffine)
Beet Root Powder	250 mg	Pump Amplifier
Betaine HCl	100 mg	Synthesis of Creatine
Caffeine	100 mg	Nervous system Stimulant
Choline Bitartrate	62.5 mg	Production of Acetylcholine
Inositol	50 mg	Enhanced Stamina

MR Hyde & DR Jekyll

Although similar in ingredients, the main difference is the amount of Caffeine in MR Hyde.

If you respond well to stimulants, MR Hyde will give you the “Mind over Matter” effect to power through your workout.

DR Jekyll, uses a low dose of stimulants but is made up with pump amplifiers to provide the “Chasing the Pump” mentality to power through.

Both can be used on their own, but when stacked together, you get the ultimate combination of mind and pump!

This stuff lives up to its name, take our work, if your not progressing like before crab some Hyde & Jekyll and power through.

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MYProtein MYPRE 2.0 Review

MyProtein.co.uk MYPRE 2.0 Review

MYPROTEIN MYPRE 2.0 Overview

“Mypre™ 2.0: Explosive Pre-Workout Formula

Mypre™ 2.0 is our premium range pre-workout supplement. It delivers the boost you need to see superior results.

Created using an optimal blend of carefully researched ingredients, Mypre™ 2.0 is an explosive blend of citrulline, caffeine, as well as essential vitamins and minerals – including vitamin B6, which is scientifically proven to contribute to the reduction of tiredness and fatigue.

Our improved formula now exclusively includes a combination of AstraGin®, BioPerine®, Capsimax®, and TeaCrine®. These have been specially created to help push you further and break barriers – rep after rep, set after set.”

Muscle Guild Summary:

MYPRE 2.0 is marked up at £24.99, although with MyProtein’s ever rolling sale the price is around £17, which makes this pre workout at the budget end of the market.

Training Day: We used MYPRE 2.0 on Shoulders & Back training session lifting straight sets at at 10 rep range 75% 1RM.

Effects: We took MYPRE 2.0 20 minutes before starting our session, unlike most pre-workouts we did not get any initial tingling or the psyched up feeling associated to strong dosed pre workouts like ProSupps Hyde or REDCON Total War, and the effects didn’t kick into life untill we really pushed to failure on shoulder press, but once in motion, this pre-workout gave us one hell of a sweat.

Performance Boost: We didn’t feel any performance boost either mentally or physically compared to other pre workouts.

Overall: Taking into consideration the ingredients and the promise, we didn’t feel the pre-workout lived up to its promise, but if you’re looking to make some fat cry, and love the feeling of uncontrollable sweat.. This is a pre workout for you!

Score: 4/10

Whats in MYPRE 2.0

Caffeine: Mypre™ 2.0 A mix of caffeine and guarana extract
Creatine: Proven to increase physical performance
L-glutamine: Protein synthesis
AstraGin: Digestive support / nutrition absorbtion Boost
BioPerine: improves metabolism / Focus & Boosts imune system
Capsimax: Chilli extract – thermo effect
TeaCrine: Central nervous system stimulant (Similar to caffeine without blood pressure effects)

MYPRE 2.0 Nutritional Information

	Per 14g Serving	*RI
Vitamin C	75 mg	94%
Thiamin	1.1 mg	100%
Niacin	3.0 mg	19%
Vitamin B6	1.4 mg	100%
Folic Acid	250 μg	125%
Vitamin B12	1.5 μg	60%
Pantothenic Acid	1.0 mg	17%
	Per 14g Serving
L-Citrulline Malate 2:1	3000 mg
Creatine Monohydrate	2000 mg
Beta Alanine	1600 mg
Leucine	1000 mg
Betaine Anhydrous	1000 mg
L-Glutamine	1000 mg
L-Arginine AKG 2:1	500 mg
L-Carnitine	500 mg
N-Acetyl L-Tyrosine	500 mg
Choline Bitartrate	200 mg
Guarana Ext. (22% Caffeine)	75 mg
Caffeine (inc Caffeine & Guarana Ext.)	175 mg
TeaCrine®	35 mg
Capsimax®	500 μg
AstraGin®	25 mg
BioPerine®	2.5 mg

Still looking to try MYPRE 2.0 ? Click here

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Beginner Workout Routine

New to Training ?

If your new to training, your probably hitting the gym and jumping on every machine possible and maxing out your lifts within the first few reps.. this is fine is you’re trying to build strength, but if you over stimulate the same muscle group, you are likely fatigue the muscle and hinder your gains progression.

How often should i workout?

When new to training, you will likely experience DOMS (Delayed onset Muscle Soreness) for the first few months of training we would suggest working out on a 3 day split, targeting 2 muscle groups per session.

A simple plan to follow would be as follows:

Monday – Chest & back
Tuesday – Rest
Wednesday – Shoulders & Arms
Thursday – Rest
Friday – Legs & lower back
Saturday – Rest
Sunday – Optional Cardio