weight training ruts and building solid muscle

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0 height="100%"><tr> <td valign="top" width=200 BGCOLOR="#003333" TEXT="#F7F7FF" background="12ad4c00dduajq.png"> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="0" WIDTH="95" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 46 WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="46" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>Get out of those weight training ruts, free weight training routines that will help you in building solid muscle.</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B><U>Muscleblitz's Training Bible To Ultimate Muscle Growth</U></B></U></A></div> <bR> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Muscleblitz's </U></B></U></A></div> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Massive Muscle Club</U></B></U></A></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/growthfactor" TARGET="_top" TITLE="http://www.muscleblitz.com/go/growthfact"><U><B><U>Build 100% Lean Muscle NOW! 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<A HREF="http://www.1shoppingcart.com/app/aftrack.asp?afid=106183" TARGET="_top" TITLE="http://www.1shoppingcart.com/app/aftrack"><U><B>Train Smart</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/elite" TARGET="_top" TITLE="http://www.muscleblitz.com/go/elite"><U><B>Chemical Wizardry</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/secrets" TARGET="_top" TITLE="http://www.muscleblitz.com/go/secrets"><U><B>Mail Order Steroid Success</B></U></A></div> <bR> <div> <A HREF="offers.htm" TARGET="_top" TITLE="bodybuilding special offers, bodybuildin"><U><B>Bodybuilding Special Offers</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Stacks</B></div> <bR> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Pro Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Amateur Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Muscle Blasting Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Fat Burning Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Maxteron</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Testosterone and more</B></U></A></div> <bR> <bR> <div> <B>Bodybuilding Nutrition</B></div> <bR> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U><B>Eating for Peak Performance</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing Your Meals</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine for Massive Muscle</B></U></A></div> <div> <A HREF="creatine_research.htm" TARGET="_top" TITLE="creatine: More than a sports nutrition s"><U><B>Creatine Research</B></U></A></div> <div> <A HREF="creatine_facts.htm" TARGET="_top" TITLE="creatine Whats in your creatine, the tru"><U><B>Creatine Facts</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Prolab Creatine</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein The Building Block</B></U></A></div> <div> <A HREF="protein_truths.htm" TARGET="_top" TITLE="Revealing the truth about protein"><U><B>Truth About Protein</B></U></A></div> <div> <A HREF="protein_myths.htm" TARGET="_top" TITLE="protein, The Nutritional Myths that Just"><U><B>Protein Myths</B></U></A></div> <div> <A HREF="soy_protein.htm" TARGET="_top" TITLE="Soy Protein and its reputation in bodybu"><U><B>Soy Protein and its reputation in bodybuilding</B></U></A></div> <div> <A HREF="more_protein.htm" TARGET="_top" TITLE="Protien supplements reduce muscle loss, "><U><B>Protein supplements reduce muscle loss</B></U></A></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Diet & Nutrition</B></U></A></div> <div> <A HREF="mass_action.htm" TARGET="_top" TITLE="gain awesome muscle mass, build larger m"><U><B>Hard muscle with Mass Action</B></U></A></div> <bR> <bR> <div> <B>Beginners Section</B></div> <bR> <div> <A HREF="health_with_weight_training.htm" TARGET="_top" TITLE="How weight training effects your health "><U><B>Get hooked on weightlifting</B></U></A></div> <div> <A HREF="gym_safety.htm" TARGET="_top" TITLE="Basic gym safety"><U><B>Gym Safety</B></U></A></div> <div> <A HREF="basic_fitness_tips.htm" TARGET="_top" TITLE="Top Ten Basic Fitness Tips"><U><B>Basic Fitness Tips</B></U></A></div> <div> <A HREF="get_fit.htm" TARGET="_top" TITLE="get fit with the beginners fitness guide"><U><B>Fitness Guide</B></U></A></div> <div> <A HREF="test_your_fitness.htm" TARGET="_top" TITLE="Test your fitness levels with my free fi"><U><B>Free Fitness Tests</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Aerobic and Anaerobic Workouts</B></U></A></div> <div> <A HREF="how_do_muscles_grow.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 2 h"><U><B>How Muscles Grow</B></U></A></div> <div> <A HREF="muscle_recovery_.htm" TARGET="_top" TITLE="muscle recovery in bodybuilding"><U><B>Muscle recovery in bodybuilding</B></U></A></div> <div> <A HREF="warm_up_routines.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 3 W"><U><B>Warming Up Routines</B></U></A></div> <div> <A HREF="abdominal_workouts.htm" TARGET="_top" TITLE="bodybuilding beginners Part 4 abdominal "><U><B>Abdominal Workouts</B></U></A></div> <div> <A HREF="basic_leg_training.htm" TARGET="_top" TITLE="bodybuilding beginners Part 5 leg worko"><U><B>Leg Workouts</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners Two Day Split Routine</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 1</B></U></A></div> <div> <A HREF="cardio_exercise_part_2.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 2</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Routines</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training Bible To Muscle Growth</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key Steps to Muscle Growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning Your Muscle Building Program</B></U></A></div> <div> <A HREF="no_drugs.htm" TARGET="_top" TITLE="weight training without drugs, how shoul"><U><B>Weight training without drugs</B></U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U><B>Muscle Building Routines</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest Building Routine</B></U></A></div> <div> <A HREF="chest_muscle.htm" TARGET="_top" TITLE="chest muscles, chest muscle diagram"><U><B>Chest Muscle Diagram</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench Press</B></U></A></div> <div> <A HREF="upper_chest.htm" TARGET="_top" TITLE="build the upper chest and build upper p"><U><B>Upper Pec Routine</B></U></A></div> <div> <A HREF="chest_shock.htm" TARGET="_top" TITLE="shock your chest muscles into new growth"><U><B>Shock your Chest Routine</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Bicep Routine</B></U></A></div> <div> <A HREF="arm_diagram.htm" TARGET="_top" TITLE="big biceps and large triceps muscle diag"><U><B>Bicep Muscle Diagram</B></U></A></div> <div> <A HREF="big_biceps.htm" TARGET="_top" TITLE="build big biceps quickly with this easy "><U><B>Big Bicep Routine</B></U></A></div> <div> <A HREF="building_your_biceps.htm" TARGET="_top" TITLE="Which one is best for building your bice"><U><B>Straight or EZ Bar</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Tricep Routine</B></U></A></div> <div> <A HREF="build_bigger_arms.htm" TARGET="_top" TITLE="Quickly build bigger arms with this quic"><U><B>Titanic Triceps Routine</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Powerful Shoulder Routine</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Big Back Routine</B></U></A></div> <div> <A HREF="back_muscle.htm" TARGET="_top" TITLE="back muscles, back muscle diagram "><U><B>Back Muscle Diagram</B></U></A></div> <div> <A HREF="better_back.htm" TARGET="_top" TITLE="How to build a better back?"><U><B>How to Build A Better Back</B></U></A></div> <div> <A HREF="back_mistakes.htm" TARGET="_top" TITLE="The top three back training mistakes to "><U><B>Back Training Mistakes</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Massive Traps</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>The Deadlift</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Awesome Leg Workout</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Six Pack Abdominal Routine</B></U></A></div> <div> <A HREF="fab_abs.htm" TARGET="_top" TITLE="six pack abs, get six pack abs in 10 min"><U><B>10 Minute a Day Abdominal Routine</B></U></A></div> <div> <A HREF="killer_abs.htm" TARGET="_top" TITLE="abs six pack quickly, get a 6 abs pack q"><U><B>Killer Abs</B></U></A></div> <bR> <bR> <div> <B>Advanced Muscle Routines</B></div> <bR> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single Set versus Multiple</B></U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U><B>Cycle Your Training For Results</B></U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U><B>Should You Train To Failure</B></U></A></div> <div> <A HREF="training_rut.htm" TARGET="_top" TITLE="weight training ruts and building solid "><U><B>Training Ruts</B></U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U><B>Build Strength and Muscle</B></U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U><B>Blasting Through Sticking Points</B></U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U><B>Supersets the Muscle Builders</B></U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U><B>Power Rack Training</B></U></A></div> <div> <A HREF="reverse_training.htm" TARGET="_top" TITLE="Creating new muscle growth with reverse "><U><B>Reverse Training</B></U></A></div> <div> <A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Mass Gain Pt 1</B></U></A></div> <div> <A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Mass Gain Routines</B></U></A></div> <div> <A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Mass Gaining Diets</B></U></A></div> <div> <A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Mass Gain Chest Routine</B></U></A></div> <div> <A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Mass Gain Shoulder Routine</B></U></A></div> <bR> <bR> <div> <B>Strength Training</B></div> <bR> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Principles of Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>Benefits of Strength Training</B></U></A></div> <div> <A HREF="strength_training_time.htm" TARGET="_top" TITLE="making time for strength training, stren"><U><B>Making Time for Strength Training</B></U></A></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength</B></U></A></div> <div> <A HREF="strength_training_part1.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 1</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 2</B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 3</B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 4</B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 5</B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Demos</B></U></A></div> <bR> <bR> <div> <B>Burning Bodyfat and Weight  Loss</B></div> <bR> <div> <A HREF="fat_phobia.htm" TARGET="_top" TITLE="fat phobia, reintroduce fat into your di"><U><B>Fat Phobia</B></U></A></div> <div> <A HREF="testosterone_levels.htm" TARGET="_top" TITLE="low fat diets lower testosterone levels,"><U><B>Low Fat Diets</B></U></A></div> <div> <A HREF="fat_loss.htm" TARGET="_top" TITLE="reduce bodyfat levels and create lean ha"><U><B>Reduce Your Bodyfat Level</B></U></A></div> <div> <A HREF="reducing_fat.htm" TARGET="_top" TITLE="The facts about reducing fat "><U><B>Facts About Reducing Bodyfat</B></U></A></div> <div> <A HREF="diets_don_t_work.htm" TARGET="_top" TITLE="diets dont work, dieting to lose weight"><U><B>Diets Don't Work</B></U></A></div> <div> <A HREF="love_handles.htm" TARGET="_top" TITLE="lose your love handles, guaranteed fat l"><U><B>Lose Your Love Handles </B></U></A></div> <div> <B>Ge</B><A HREF="lean_muscle.htm" TARGET="_top" TITLE="Cut a lean muscled body with tribulus te"><U><B>t Lean and Hard withTribulus Terrestris</B></U></A></div> <div> <A HREF="weight_loss.htm" TARGET="_top" TITLE="Amazing weight loss program, lose weight"><U><B>Weight Loss Program</B></U></A></div> <div> <A HREF="exercise_the_key_to_weight_loss.htm" TARGET="_top" TITLE="for losing weight exercise is the key"><U><B>Exercise The Key To Weight Loss</B></U></A></div> <div> <A HREF="maximum_fat_loss.htm" TARGET="_top" TITLE="maximum fat loss, the secrets to maximum"><U><B>Secrets To Maximum Fat Loss</B></U></A></div> <bR> <bR> <div> <B>Muscle  & Joint Strengthening</B></div> <bR> <div> <A 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<bR> <div> <U>[</U><A HREF="free_weight_training_program.htm" TARGET="_top" TITLE="free weight training program and weight "><U><U>Muscleblitz Site Map</U></U></A><U>]</U></div> <div> [<A HREF="beginners_guide_to_weight_training.htm" TARGET="_top" TITLE="Beginners guide to weight training"><U><U>Beginners Section</U></U></A>]   <U>[</U><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U><U>Bodybuilding Nutrition</U></U></A><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U>]</U></A>   <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><U>[Muscle Building Stacks</U></U></A>]    [<A HREF="muscle_map.htm" TARGET="_top" TITLE="Muscle Building Routines Site Map"><U><U>Muscle Building Routines</U></U></A>]    <U>[</U><A HREF="advanced_muscle_map.htm" TARGET="_top" TITLE="Advanced Muscle Building Routines Site 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information add your "><U><U>Add your Bodybuilding/Fitness Link</U></U></A>]   <U>[</U><A HREF="link_partners.htm" TARGET="_top" TITLE="bodybuilding link partners, muscle build"><U><U>Link Partners</U></U></A>]     <A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>[</U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U><U>Contact</U></U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>]</U></A>  </div> <div> weight training ruts and building solid muscle</div> <bR> <bR> <div> <B>Get out of those weight training ruts, free weight training routines that will help you in building solid muscle. Read on......</B></div> <div> <B> </B></div> <div> <TABLE BORDER="1" CELLPADDING="2" CELLSPACING="1" WIDTH="761" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 181 WIDTH="407"><div>  <FONT SIZE="2" COLOR="#000000" FACE="Arial Black" ><I>Subscribe Free to the No Pain No Gain Monthly Newsletter,</I></FONT><FONT SIZE="2" COLOR="#000000" FACE="Arial Black" ><I> </I></FONT>all the latest cutting edge supplements  at discount prices and exercises to produce awesome muscle gains with essential fitness and health articles An Awesome Monthly Newsletter. See <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="may_newsletter.htm" TARGET="_top" TITLE="free bodybuilding newsletter November 20"><U><B> Newsletter</B></U></A></FONT></div> <div> <I> <IFRAME src="http://www.ezlistz.com/subscribe.aspx?acctid=1333" allowTransparency="true" width="400" height="85" frameborder="0" marginwidth="0" marginheight="0" scrolling="no">Your browser does not support the IFrame Tag</IFRAME>  </I></div> </tD> <tD VALIGN=TOP WIDTH="337"><div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>  Totally NEW!! Yahoo Group of mine Muscle4u</B></FONT><B>.         </B>Discussing all your bodybuilding fitness and muscle gain needs,    special growth routines and execises,nutrition advice,supplements,muscle pics, air your views, swap routines its all there! Just 4 u the Bodybuilder</div> <div>                                 <form method=GET action="http://groups.yahoo.com/subscribe/Muscle4u"> <table cellspacing=0 cellpadding=2 border=0 bgcolor=#FFFFCC> <tr> <td colspan=2 align=center> <b>Subscribe to Muscle4u</b> </td> </tr> <tr> <td> <input type=text name="user" value="enter email address" size=20> </td> <td> <input type=image border=0 alt="Click here to join Muscle4u" name="Click here to join Muscle4u" src="http://groups.yahoo.com/img/ui/join.gif"> </td> </tr> <tr align="center"> <td colspan="2"> Powered by <a href="http://groups.yahoo.com/">groups.yahoo.com</a> </td> </tr> </table> </form>  </div> </tD> </tR> </TABLE></div> <bR> <div> <B>                      Get out of those weight training ruts, free weight training routines that will help you in building solid muscle.</B></div> <bR> <div> Have you ever found yourself in a training "rut"? You know the feeling. You’ve lost the enthusiasm to train. The motivation to go to the gym on a regular basis just isn’t there anymore.</div> <bR> <div> Let’s face it, we’ve all had times when we just didn’t want to train. But if you want to make progress, consistency is the key. Regular training is the only way to get bigger and stronger.If you’re looking to add a little twist to your next workout, why not give the following routine a go. It’s the classic 5-day split taken from the book Natural Training That Works. </div> <bR> <div> If you don’t have a copy of this cult book, written by nutrition expert Zef Eisenberg, look out for the updated version coming out late in 2002. It’s packed with effective, easy-to-follow training routines and nutrition advice guaranteed to help you get stronger and bigger, faster than ever!</div> <bR> <div> The routine below is perfect for those of you who like your workouts short, frequent and intense. Because you only train 2-3 muscle groups each time you’re in the gym, you can really train all-out, and push each muscle to the point of complete failure. As the 5 day routine allows you to exercise a few muscle groups at a time, you can really focus on the job in hand and therefore give your all, whilst also working the same muscle groups 2-3 times a week, via the combination of different exercises.</div> <bR> <div> This is in sharp contrast to the usual 60-90 minute workout where the last muscle group you work, gets the worst of your mental and physical energy. The 5 day split is great for people who want the weekends off to recover and chill out. I don’t recommend the 5-day split for those of you with a stressful job, hectic family life or a tendency to overtrain (stick to 2-3 day workouts).</div> <bR> <div> The common mistake made with the 5 day split, is people think that as the workout only lasts (and should) about 30 minutes, they aren’t doing enough. They therefore add more sets and presto within 2 weeks, they are not recovering fully, and begin to burn out and lose motivation again. </div> <bR> <div> <B><U> <IMG SRC="http://service.bfast.com/bfast/serve?bfmid=37925349&siteid=40899164&bfpage=1463527" BORDER="0" WIDTH="1" HEIGHT="1" NOSAVE > <A HREF="http://service.bfast.com/bfast/click?bfmid=37925349&siteid=40899164&bfpage=1463527" TARGET="_top"><b>Perfect Meal Supplement! Click Here!</b></A>  </U></B></div> <bR> <div> Important tips:</div> <bR> <div> 1. Have an easy to digest protein & carbohydrate meal about 1-2 hours before your session. If you can’t grab some healthy food, try a Max-Meal, Progain or Recover. These are all excellent nutritionally balanced meals that provide protein and carbs for energy and amino acids, so you can really go all out before your workout.</div> <bR> <div> 2. If you need a mental kick, pop 2-3 caps of Intensity down, or if you like your pumps and muscle hardness, a few Vanadyl X-5. </div> <bR> <div> 3. Train hard - Don’t talk, muck around or take long rest periods. Rest as long as it takes to change your weights.</div> <bR> <div> 4. Remember do 1 high rep easy warm-up set to get the blood flowing, following by 75% of your best weight and then an all out failure of your best weight for around 6-10 reps.</div> <bR> <div> 5. With each session, aim for 10 reps with your best weight, before adding more weight. But make sure it is a small increment, say just 2 kg if need be, whatever it takes for you to increase weight, whilst using strict form. Remember 2 kg may not be a lot, but 2 kg every 2 weeks, is a lot of weight in a year.</div> <bR> <div> 6. Always have a protein & carbohydrate drink to replenish glycogen (carbohydrate) stores and amino acids immediately after training. You can try a glass of Promax and Viper, but everyone is now switching to a serving of Recover, as it contains the correct 1:3 ratio of protein:carbohydrates, along with recovery nutrients and the exclusive Biomax whey protein.</div> <bR> <div> 7. Don’t do any other aerobics or sports on the weekend otherwise you are very likely to burn-out. </div> <bR> <div> Try the routine for 4-6 weeks and watch your muscle and strength increase dramatically.</div> <bR> <div> Monday</div> <div> Behind Neck Press: 3 sets of 6-10 reps</div> <div> Upright Row: 3 sets of 6-10 reps</div> <div> Incline Dumbell Press: 3 sets of 6-10 reps</div> <div> Bench Press: 3 sets of 6-10 reps</div> <div> Abdominal crunch: 3 sets till failure</div> <bR> <div> Tuesday</div> <div> Close-Grip Lat Pulldown: 3 sets of 6-10 reps</div> <div> Seated Pulley Row: 3 sets of 6-10 reps</div> <div> Seated Calf Raise: 4 sets of 6-10 reps</div> <div> Forearm Curls: 3 sets till failure</div> <bR> <div> Wednesday</div> <div> Squats: 3 sets of 6-10 reps</div> <div> Leg Press: 3 sets of 6-10 reps</div> <div> Lying Leg Curl: 4 sets of 6-10 reps</div> <bR> <div> Thursday</div> <div> E-Z Bar Close Grip Bench Press: 3 sets of 6-10 reps</div> <div> Dips: 3 sets till failure</div> <div> Dumbell Shrug: 3 sets of 6-10 reps</div> <div> Standing Calf Raise: 4 sets of 6-10 reps</div> <bR> <div> Friday</div> <div> Pull-ups: 3 sets of 6-10 reps</div> <div> E-Z Curls: 3 sets of 6-10 reps</div> <div> Hammer Curls: 3 sets of 6-10 reps </div> <bR> <bR> <div> <B>Wanna get yourself in shape? </B></div> <div> <B>Discover the amazing Diet & Fitness formula, that will get your body into killer shape in as little as 12 weeks! </B><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://hop.clickbank.net/?muscle4u/edietfit" TARGET="_top" TITLE="http://hop.clickbank.net/?muscle4u/ediet"><U><B><U>Learn more .............</U></B></U></A></FONT></div> <bR> <bR> <div> <B>Related Articles</B></div> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U>Strength training and strength training routines</U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U>Should you always train to complete failure</U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U>Training to build strength all year round</U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U>Blasting through sticking points</U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U>Cycle your training for more muscle</U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U>Supersets all you need to know</U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U>Power rack training</U></A></div> <div> <A HREF="using_steroids_.htm" TARGET="_top" TITLE="using steroids to build muscle, the laym"><U>Anabolic Steroids the facts on use and side effects</U></A></div> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U>Single set versus multiple set</U></A></div> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U>Training bible to sucessful muscle growth</U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U>Two day split muscle routine</U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U>Bodybuilding routines for accelerated muscle growth</U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U>The right way to plan a bodybuilding routine</U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U>Three key steps to rapid muscle growth</U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U>Protein the building block of muscle</U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U>Creatine learn the facts</U></A></div> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U>Eating for performance</U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U>Chest building</U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U>Shoulder building</U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U>Back building</U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U>Leg building</U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U>Traps building</U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U>Arm building</U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U>Timing your meals</U></A></div> <bR> <bR> <div> <A HREF="http://www.maximuscle.com/essential_reading/mealplanner.html" TARGET="_top" TITLE="http://www.maximuscle.com/essential_read"><U><IMG SRC="78dd43c0.png" border=0 width="468" height="60" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></A></div> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >This article has kindly been supplied by Maximuscle,</FONT> <A HREF="http://www.maximuscle.com " TARGET="_top" TITLE="http://www.maximuscle.com "><U>www.maximuscle.com </U></A> <FONT SIZE="2" COLOR="#111111" FACE="Arial" > ).</FONT></div> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" > </FONT><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B>Join the Muscleblitz's Elite Massive Muscle Club</B></U></A></FONT><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B> </B></U></A><B>  </B><FONT SIZE="2" COLOR="#000000" FACE="Arial" >Awesome routines, the best exercises to beat sticking points, achieve constant muscle growth. 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