What is the best 9 months fitness plan?

September 29, 2011 by  
Filed under Common Questions

fitness plan
by befiitter

Question by Alex: What is the best 9 months fitness plan?
I want to start a 9 months work out plan.
What is the best alternance of phases (i.e. strength, endurance, and so on…)?
My goal is to gain 5 kgs of lean mass.
Also, can I do a lot of cardio like running at the same time, without affecting lean mass gains?

Best answer:

Answer by DM
I would have to say that the best work out plan would be pyramiding, to gain muscle. Start with a certain amount of weight that you can do 12 reps with, and then add 5 pounds to that and then do 10 reps then add 5 more and do 8 reps and then add 5 more and do 5 reps. this is the best way to gain muscle mass. if you are talking about curls though you should probibly add less then 5 each time like maybe 2 pounds. and and yes you can do cardio without affecting muscle gain because cardio will help tone the muscle that you are making so alternating every couple of days is a good thing.

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  1. Toronto says:

    You need to eat at least 3,500 calories a day. You also need to get at least 2.5 grams of protein per kg of body weight.

    You need to belong to a gym or have access to a lot of weights.
    Here’s the fitness routine you should do at the gym:

    2×5 = 2 sets of 5 reps with a brief break in between

    2×5 incline bench press
    2×5 calf raises
    2×5 incline bicep curl
    2×5 cable crunches
    2×5 military press
    2×5 leg press
    2×5 pull ups
    2×5 up right row
    2×5 cable crunches

    You should left every other day, meaning you have a day of rest in between. On the day of rest, jog (or run, whatever) a few kilometers (like five).

    Here is a great website to show how to perform several exercises, just click on kinesiology —> male (under “exercise body map”) —> then click on a body part to see exercises for that muscle group.

    http://www.exrx.net/

    That’s the site, bookmark it. You’ll end up gaining muscle and fat. It would be impossible to gain just muscle without any fat. So, after months of eating a lot and gaining mass (this is called bulking) you need to eat fewer calories and burn the fat you gained (this is called cutting). Eat about 1,500 calories but still get the same amount of protein. Do the same exercises as before and run the same amount. The fat will be burned, leaving you with just muscle.

    Also, please give me the 10 points :)

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