Sean Felenczak - Muscle Building Guide: Gorilla Bow - Unleash Your Beast: 12 Week Workout Program

Whether youre a beginner or advanced fitness level or anything in between, the program will help you improve your physique, cardiovascular endurance, and athleticism. This specially formulated routine delivers the best of all worlds and will dramatically enhance your overall fitness. And the best part? You dont necessarily need a gym to follow along and see results. If you own a set of adjustable dumbbells, a bench, and a little space to maneuver, youre ready to start! With this program, you'll be following a four-day-per-week workout split meaning youll exercise four times per week on whichever days you want. Use the remaining three rest days whenever you please too. Simply structure the routine however it fits your schedule.

We too often get caught up in the minutia of a routine and miss the big picture. So, overall, train hard and train smart dont stress over the little details. If youd like to workout more or less than four days per week, feel freejust follow the workout routine in the order outlined in this book. The program utilizes a form of linear periodization , which is a fancy way of saying we structured it to ensure you never plateau with your results. Its broken up into three phases, each lasting four weeks. Each phase has a specific goal with the workouts tailored to that goal.

With this structure over the next twelve weeks, you can expect to see continued progress in your lean muscle gain, strength, and endurance. For each exercise, always choose a weight that makes each set challenging. (This is essentially what makes the routine work so well.) The reps for each set will range anywhere from five to twenty or more. On the low rep days , challenge yourself with heavy weights . On the high rep days , choose lighter but dont go too light . Basically, each set should be difficult without sacrificing form too much.

If you perform a set and it felt too easy, feel free to make it a warmup set rather than a working set that counts towards the total for that particular exercise. Consider this a challenge of your integrity: Be honest with yourself every day and determine if you really pushed as hard as you could. The more youre willing to push the envelope and challenge yourself, the greater the results. Every set matters . Unless specified, rest periods between sets should be between sixty and ninety seconds. On days where repetitions are low (in the five- to eight-rep range), you can rest a bit longerbecause strength is the ultimate goal for those workouts.

Since were trying to lift as much weight as possible for each set on low-rep days, short rest intervals arent as important. To supplement your lifting, youll have bouts of high intensity interval cardio as well. High intensity interval training (HIIT) is proven to be the most efficient and effective mode of cardio for reducing body fat while maintaining or even building muscle. In contrast, think about the marathon runners you sometimes see running on the side of the road. They go mile after mile, day after day. And theyre thin, yes, but they often have a low amount of muscle mass.

Steady state cardio, in the long run (no pun intended), simply does not create a suitable environment for building lean muscle while maintaining low body fat . In fact, advanced runners bodies can become so efficient at running that they arent burning many calories anymore! The long, slow jog is just not intense enough to create the energy demand needed to burn fat. Thats because (1) the heart rate isnt elevated enough and (2) the oxygen demands are simply not there anymore. These two variables are the key to an intense, fat-blasting cardio session. This is where HIIT comes into play. Think of an Olympic sprinter or NFL running back; theyre shredded yet are still able to pack on plenty of muscle mass.

And theyre constantly expending energy in shorter, intense bursts. Unlike long distance cardio, this type of training creates massive energy demands to burn fat without sacrificing muscle . Thats the efficiency and effectiveness of high intensity cardio. Youll notice the interval cardio exercises in this program are timed. Basically, theres an on and an off portion. burpees) as quickly and intensely as possible. burpees) as quickly and intensely as possible.

During the off portion, youll rest and catch your breath until the next cycle begins. Youll also notice the duration of the on portion increases as you move through the program. This ensures your cardiovascular and physique improvements carry through to the very end. Note: if you arent exhausted at the end a cardio interval, youre not going hard enough! Push yourself more during the next interval! To seamlessly time the intervals, you can download a timer app to your smartphone (there are many free options on both iPhone and Android).