Laurence - Vegan Bodybuilding A Scientific Workout Regime with the Ultimate Vegan Diet, Building a Great Physique with Vegan Food

Vegan
Bodybuilding

A Scientific Workout Regime with the Ultimate Vegan Diet, Building a Great Physique with Vegan Food, Vegan Bodybuilder Workout, Vegan Diet Plan, Vegan Weight Training, Vegan Nutrition

By M Laurence

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Copyright 2018 by M Laurence

All Rights Reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder.

Table of Contents

The Plan to Build the Body

The RIGHT vegan diet plus the RIGHT bodybuilding regime EQUALS rock-hard quality muscle. There is absolutely no reason at all for a vegan diet to restrict anyone in the slightest when it comes to packing on muscle.

Vegan Bodybuilding is becoming more popular day by day but it is still the core basics that matter consuming the correct calorific intake to allow muscle growth and the correct weight training to break the muscles down ready for that growth.

I have developed a hard-hitting workout regime geared toward utilising a powerhouse Nutrient-dense Vegan Diet combined with a Scientific-based Weights workout. This constituted a lot of research looking at the most effective exercises that generated the maximum muscle response.

For example I would now always start my Biceps workout with a Chin Up and then Seated Curls. These two are the most powerful muscle activators. I honed down the most effective exercises into a simple easy-to-follow plan for maximum results.

The archetype of traditional meat-eating bodybuilding is now being turned on its head when it comes to muscle building. Going meat-free doesnt mean you cant pack on rock hard muscle or achieve your fitness goals. Instead, science is showing us that eating a plant-based diet might be one of the best ways to not only live a healthy life but might also allow you to reach your goals faster.

Now many professional bodybuilders are vegan bodybuilders and have developed strong, ripped physiques while eating only plant-based foods.

If youre a looking to build lean muscle by way of a vegan bodybuilding diet, this book is the ideal resource you need to get started.

To give you a quick overview of how we will achieve this I have broken the training regime down into 3 areas:

1 - Training Frequency

Many people say you can only train a body part once a week. This is theory is outdated. As usual all we have to do is look to the past. Did you know many of the 60s and 70s bodybuilders were training the entire body 2-3 times a week. 3 times a week is extreme for a normal person who has to work and earn a living etc But we will make sure we work hard.

The weight training plan is high-impact, time-efficient and results-driven. I wanted a heavy duty 2 week workout plan that I could simply repeat which added enough variation week to week to keep the muscles guessing and therefore keep growing.

Week 1

I wanted big compound movements in week 1 to drive size, growth and boast Testosterone. Compound moves burn more calories throughout your workout, because more muscles are working. They allow you to get a full-body workout in less time. Core strength will also be improved as something like a Squat will recruit more of your muscles to work synergistically compared to say a Leg Extension which will work your Quads.

Week 2

Week 2 including some of the compounds moves but focused on specific body parts such as Shoulders, Arms and Calves so nothing was left behind.

2 - Body Fat

Theres a number of things you need to consider to get the maximum out of your workouts. Your Testosterone is utilized at its best when you have a lower body fat percentage. So this is the number one issue to deal with when beginning a new regime. A low body fat percentage gives you more utilization.

3 - Nutrition

Nutrition is considered the most important part of building muscle and with our Vegan lifestyle we need to be somewhat more specific. If the nutrition is incorrect, Vegan or not, then it doesnt matter how impeccable your training routines are, you will not progress. Im sure you have an idea about nutrition, but Im here to give your knowledge a little boast. Youve heard of high protein, carbohydrates and healthy fats? But what is the most effective foods to eat to get those essential nutrients?

We need to feed your muscles exactly what they need and therefore you will build muscle. Last but not least is a high water intake, this cleans our systems, regulates body temperature and keeps the entire body hydrated. So with heavy exercise, 3 litres a day is an ideal figure to aim for.

The Science Behind Growth

Week 1 Compound

So as Ive already said this is a two week workout splitting the Upper and Lower body up. And repeat. Week 1 you will train the whole body twice in 4 workouts, 2 lower and 2 upper. This will shock the muscles into growth. The additional work-load will blast the muscles into adjusting and therefore grow. We will certainly have rest days and rest Sunday.

The second week reverts to training the whole body once in smaller more precision based workouts. This will utilise supersets to keep our workouts intense and time-efficient. This will keep your muscles guessing from the previous week. Nothing stunts growth like the same workout week in week out.

Science-Back Exercises

Ive researched many studies to hone down the precise exercises that make more impact that others on muscle growth. It stands to reason that not all exercises are equal, but which ones are best?

Lets take Chest for example. The best exercise according to numerous studies (including Contreras, PhD, CSCS EMG Study) are Incline Dumbbell Bench Press. This has the greatest ROM (range of motion) which is directly attributed to building muscle. It is also extremely effective at activating the upper chest. Finally because youre using dumbbells you are forcing each arm, each pec to perform equally and not rely on a stronger side.

Next would be flat bench as studies are shown there is a direct correlation to the 1 x Rep Max you can lift and the size of your chest. So we want to put that next. Also depending on your musculature, you may find doing this with Dumbbells and not a barbell because in some cases the shoulders end up being activated more than you would want.

Ive gone through each bodypart, looking at previous research and cutting edge techniques, and compiled this into a list for what is the best and most effective exercises for growth and symmetry.

Supersets to Size

Supersets are time-efficient will be used in Week 2. By doing sets back-to-back, you reduce your total workout time while still doing the same amount of total work.

Supersetting is fantastic for pummelling antagonistic muscles - Back/Chest and Biceps/Triceps and legs Hams/Glutes. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone.

Power and Intensity

We will be building more explosive power which will therefore build strength faster. This is done using tempo. By this I mean a 1 second pull/push/ on a given move - POWERFUL and with FORCE - and then under perfect control a 4 second release. The muscles are still working all the way. So we are changing the tempo, the speed of either the concentric (shortening) or eccentric (lengthening) component of the lift. There is no resting at the bottom of any move. As soon as you are as close to the bottom of the move - you POWER back up for the 1 second concentric and again release for 4 second eccentric under your complete control. This should give you a great pump and be a big challenge to start with.