Could you clarify how many reps we should aim for in a given range (e.g. This workout hits each major muscle group twice per week. The goal of the workout program is to help boost muscle gain and strength! Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%. NutritionI recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.There is no need to bulk and eat excessive amounts of calories. Cookies Body beast workout schedule pdf for 2017 calendar nutrition gym daily workout plan with pictures pdf full body blog the best science based full body workout for growth 11 stus body beast workout schedule print a calendar. This is simply because your muscles will not have fully rested. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. After the workout program you will find quick nutrition and supplementation notes. You can go 4-5 times. FB.AppEvents.logPageView(); There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.Make sure that you are eating enough protein. THE MUSCLE BUILDING WORKOUT ROUTINE: THE WORKOUTSAs I explained earlier, an upper/lower split divides everything up into two types of workouts.One will train your entire upper body to some degree (chest, back, shoulders, biceps, and triceps), and one will train your entire lower body to some degree (quads, hamstrings, glutes, calves, and abs as well).You will then end up doing two (or about two) of … This full body stretching routine pdf will stretch you … What that means is that after your workout you have a 2 day window in which you can build muscle.With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains.This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. Breakfast. Thus, preventing you from hitting a plateau and boosting muscle gain. There is no need to bulk and eat excessive amounts of calories. Account Login. In fact, it was – and still is – a common way for professional bodybuilders to build muscle. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass). Lean muscle workout plan and diet pdf Oxford english book for class 8 answers pdf, The ideal weight formula is: lean body mass (LBM) ÷ (1 − target body fat %). If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. Maybe try one of the links below or a search? Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. Try your best to eat clean food. READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHT. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. program: workout: week: lean shred 1 cardio warm-up: walk at an incline, jog or bike time: 5 minutes ac trainer tip: no matter how “hot it is” in the gym, you should have sweats on during the workout to rid the body of toxins and help speed up metabolism. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. ... New Rules of Lifting for Women Workout … Focus on the eccentric contraction of the muscle. Live Chat; 1-800-537-9910; 0 Cart. Also, before we get started, you can download the PDF for the muscle gain workout plan. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } It lasts for about 36-48 hours after exercising. The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. I’ve been going through some of your articles, and just wanted to say that you have a lot of fantastic information on your site. This is why I have decided to share with you my favorite muscle building program that will truly help see results within a 6 week time frame. What’s the problem with that? DAY 2 - LEGS. A 3-6 split 6 week workout program to build muscle with a downloadable pdf. This pattern is going to help maximize muscle gain and lead to faster results.Why?Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). This weight is ideal for you to properly carry out 5 or 6 repetitions. Adding variability to your workouts prevents your body from getting accustomed to them. Daily stretching also helps keep back, neck, and hip pain away. That being said, supplements will help you improve muscle gain through their anabolic properties. 5/3/1 BBB is one of the most tried and true programs for building lean muscle and developing maximal strength. By Daniel Amankwah 18/10/2020 07/02/2021. Lastly, omega 3s. Thus, preventing you from hitting a plateau and boosting muscle gain.When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. March 15, 2021. muscman. The last thing that you want to happen is for you to injure yourself during a workout. Building muscle requires dedication and patience, not just in the gym, but also in the kitchen. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. You can go 4-5 times. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. GET LEAN AND FIT TRAINING PLAN. You bring the weight down to 35-40lbs and do another 1-3 correct repetitions.For the exercises in this workout program that I have recommended doing drop sets, you will see a “Drop Set” tag. You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. Whats people lookup in this blog: Lean Muscle Workout Plan For Beginners Pdf; Lean Muscle Workout Plan Pdf EXERCISE SETS REPS QUADS, HAMSTRINGS AND GLUTES. Men and women in gyms were “getting big” and gaining muscle with this diet plan. Great workout routine. Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%.The second one is creatine. Find out how to achieve this in our workout plan and bodybuilding program. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat. Use the extra 1 or 2 visits to focus on lagging muscle groups. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising.Beta Alanine will also help you increase the intensity of your workouts.Lastly, omega 3s. What to Eat: This meal … With all of that being said, the workout program follows the push/pull/legs pattern. If you are a beginner, please read the workout description. The information in your posts are real, thank you. Receive updates on promotions, new content and contests from TheBodybuildingBlog. However, what I can promise is that if everything else is in check (i.e. What to … So I'm at a fork I want to lose about 10 lbs of fat and put on a lot of lean muscle. There’s a lot of different goals out there for why men want to go and work out. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises.Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. This has made it hard and confusing to distinguish a good workout program from a  bad one. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-the_bodybuilding_blog_com-medrectangle-4-0')};Also, it does not have to be either 3 or 6. NUTRITION PDF. 4 sets of 8–12 reps)? You bring the weight down to 35-40lbs and do another 1-3 correct repetitions. Top 5 Essential Supplements for Muscle Growth, 8 Important Tips To Build Muscle For Beginners, Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them. Aim for a resting tempo of 60 seconds. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food. Body recomposition focuses on losing body fat while increasing lean muscle mass. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. This is until I build a library of my own with visual demos of exercises. ... 4500 Calorie Muscle Building … This pattern is going to help maximize muscle gain and lead to faster results. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position.For the exercises in this muscle building workout that I have recommended doing negative sets you will see a “Negative set” tag underneath the name of the exercise. The Internet and social media have given us access of an overwhelming amount of information. It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. For the exercises in this muscle building workout that I have recommended doing negative sets you will see a. That’s because, with its intense pacing and active rest periods, it’s partly a HIIT cardio routine—just one that also builds muscle. And quite often can completely transform a workout for the better. Rather than Bench Press (Mass) for Cable Flyes (Isolated).READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLEMass marked exercises are those that help you build crude muscle mass and strength. Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. It lasts for about 36-48 hours after exercising. 7 Day Customer Support. Mass marked exercises are those that help you build crude muscle mass and strength. If you don’t really know your limit yet, that’s fine too. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. Store Workouts Diet Plans Expert Guides Videos Tools 8X8 WORKOUT: LEAN MUSCLE GAINZ WORKOUT Ramp up your muscle growth phase with a high volume approach. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here). This 4 day split ... Machines Target Gender: Male & Female Author: Josh England Weekends Off/Rest Day On rest days do something to promote recovery. WORKOUT PDF. The one thing that, ya know, you want the least.READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHTSecondly, by exercising your muscles once per week you are not benefiting from protein synthesis. With calories all set, the next part of your diet that needs to be set … Start of with 3 days a week and progress towards the full 6 days to maximize your results. While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. The Muscle Experiment Pdf Review – Is The Workout Routine Useful? And quite often can completely transform a workout for the better. The 8-Week Strong and Lean program originally dropped on January 1, 2015. How can I guarantee that this workout  will actually help you build muscle within 6 weeks. Success Factor One: The Right Information You need to increase your metabolism before you can become a fat-burning machine, and stimulating muscle is the key. It can be run by beginners and intermediates alike as a 4 day split workout routine for lean muscle. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. It looks like nothing was found at this location. (Especially if you are a beginner)The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. . Please click on READ MORE, 50 Bodyweight Exercises You Can Do at Home, The Workout Plan All Skinny Guys Have Been Waiting For, 6 Pack Abs Workout At Home: Outcome After 10-12 Weeks. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip.Aim for a resting tempo of 60 seconds. 10 Week Mass Building Program Muscle Strength A Simple Workout Plan For Serious Mass Gain Breaking Muscle 6 Week Workout Program To Build Lean … I have written an in-depth article about how omega 3 fatty acids improve muscle growth. Muscle is very metabolically active tissue, which means that it burns a lot of calories even while you … Menu. Spread this article. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. Best Workout Routine For Men | Maintaining Lean Body Muscle. 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. One thing that you need to understand is that in order to build muscle, you need a good diet. The idea behind this program is to eat clean, workout mean, and get lean. Before we get into the nitty-gritty of the plan, here’s a quick disclaimer. Eat An Ideal Amount Of Protein. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip. (function(){window.ldfdr=window.ldfdr||{};(function(d,s,ss,fs){fs=d.getElementsByTagName(s)[0];function ce(src){var cs=d.createElement(s);cs.src=src;setTimeout(function(){fs.parentNode.insertBefore(cs,fs)},1)} Let’s say you raise that weight to 65-70lbs. Also, make sure that you alternating between the exercises that are already in the program. READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLE. Find out how to achieve this in our workout plan and bodybuilding program. The last thing that you want to happen is for you to injure yourself during a workout. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split.While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey.After the workout program you will find quick nutrition and supplementation notes. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. Nutrient Groups: Protein + Low GI carbs or Slow Digesting Carbs + Healthy Fats. Shock your muscle into growth by rotating this workout with your current routine. A good muscle building workout plan is principal when your goal … … Your average weight with which you are capable of doing 8 repetitions is 45lbs. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you.With all of that being said, the workout program follows the push/pull/legs pattern. Start of with 3 days a week and progress towards the full 6 days to maximize your results.if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-the_bodybuilding_blog_com-medrectangle-4-0')};Also, it does not have to be either 3 or 6. Also, continue eating good and healthy food to maximize the gain. Click me With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. The one thing that, ya know, you want the least. Adding variability to your workouts prevents your body from getting accustomed to them. For those occasions, we’ve got you covered with a 6-week-long, 5-day workout routine. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass). This doesn’t mean that you can’t follow a muscle building plan without a pdf, even if you are a beginner, only that it will make it a little easier especially if you are working out at home. Workout PDF Download Workout. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-the_bodybuilding_blog_com-box-3-0')};At the end of this workout program I will add in some notes regarding your nutrition and supplementation. Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Stretching every day is incredibly important. Warm Up Adding “drop sets” and “negative sets” help boost strength and muscle gain. Oh, you can also download the pdf version of the program by following the link below. NUTRITION PDF. The workout program is designed so you can exercise 3 or 6 times a week. NUTRITION PDF E-book PDF. Here's an example of a Burn the Fat, Feed the Muscle daily meal plan for men. Share Tweet Pin It Share. This is simply because your muscles will not have fully rested. The muscle building program is suitable for beginners and intermediates. I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier. If the muscle building workout program includes a diet plan a pdf can make it easier for you to count calories, and ensure that you are getting enough protein and carbs in your daily diet. Lean Muscle Program: How the Plan Works. 60 Day Workout Plan . What’s the problem with that?Well, over-training leads to muscle loss. Six weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were. Leg Extension 3 20, 15, 12 Leg Curl 4 20, 15, 12, 10 Straight Leg Deadlifts 3 15, 12, 10 CALVES Seated Calf Raise 3 15, 12, 10 Standing Calf Raise 3 20, 15, 12. It takes an intelligent nutrition strategy and optimized meal plans to gain dense lean muscle mass. ce(ss)})(document,'script','https://sc.lfeeder.com/lftracker_v1_lYNOR8xKmPeaWQJZ.js')})() (function(s,u,z,p){s.src=u,s.setAttribute('data-zone',z),p.appendChild(s)})(document.createElement('script'),'https://iclickcdn.com/tag.min.js',3783854,document.body||document.documentElement) var uid='299522';var wid='597055';var pop_tag=document.createElement('script');pop_tag.src='//cdn.popcash.net/show.js';document.body.appendChild(pop_tag);pop_tag.onerror=function(){pop_tag=document.createElement('script');pop_tag.src='//cdn2.popcash.net/show.js';document.body.appendChild(pop_tag)} body.custom-background{background-color:#fff}. This workout plan takes you from your current starting point to lean and mean in 12 weeks. If you are not aware what those terms mean, here is a quick explanation: Finally, all the exercises have a link to a video where the exercise is performed. Your Bigger Leaner Stronger … Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. omega 3 fatty acids improve muscle growth. ... For Men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x … Muscle Myths: 50 Health & Fitness Mistakes You Don’t Know You’re Making ... 115 Recipes for Building Muscle, Getting Lean, and Staying Healthy If you want to know how to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious meals that make building muscle and burning fat easy and enjoyable, then you need to read this book. Your diet, supplementation, rest, an general lifestyle to name a few. This weight is ideal for you to properly carry out 5 or 6 repetitions. By following this plan diligently for several weeks, you will be able to lose up to 2 – 3 pounds of fat per week while building lean muscle tissue. You don’t really need supplements to build muscle. If you don’t really know your limit yet, that’s fine too. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. We use cookies to improve user experience. Wake-Up Meal/Pre-Breakfast. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation.2. A workout program is only half of the work. Negative sets are usually done as a last set.Drop Sets: It’s where you strip the excess weight (taking away roughly 20-25%) so that you can do 1-3 more repetitions of a certain exercise. Protein synthesis is the reason why your body builds muscle (study, source). Use the extra 1 or 2 visits to focus on lagging muscle groups. Should I lose the fat first then work on … This makes it ideal for muscle building.Also, before we get started, you can download the PDF for the muscle gain workout plan.6 Week Workout Program To Build MusclePlease read this before you start! Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets.Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising. And like I said before, progression is the key to any workout routine. Using this routine, you will train one body part per day for duration of 5 days. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.Try your best to eat clean food. Make Money with Clickbank. Bodybuilding website for muscles of steel. A workout program is only half of the work.1. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth).Adding “drop sets” and “negative sets” help boost strength and muscle gain. Lean Muscle Mass Workout Plan Pdf. For the exercises in this workout program that I have recommended doing drop sets, you will see a. If we want to have a well physique body then we need to concentrate in our diet and workout plan. Let’s say you raise that weight to 65-70lbs. */ Subscribe to our email listReceive updates on promotions, new content and contests from TheBodybuildingBlog* indicates requiredEmail Address * (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[0]='EMAIL';ftypes[0]='email';}(jQuery));var $mcj = jQuery.noConflict(true);The workout program is designed so you can exercise 3 or 6 times a week. As I previously mentioned it is wise to alternate between exercises and not have the same routine. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. Give this 6 week workout program to build lean muscle a try and absolutely crush ... outs/6-week-workout-program-to-build-lean-muscle LEAN MASS: 6 WEEK WORKOUT PROGRAM TO BUILD LEAN MUSCLE Main Goal: Build Muscle Training Level: Intermediate Program Duration: 6 Weeks Days Per … Although the plan isn’t the most recent, it’s still very much relevant to the fitness goals you may have. Its focus is to help increase muscle gain and strength development. 60 Days to Fit the Workout Plan Article by Syakila Change | Plan Templates Design Lean Body Workouts Muscle Gain Workout Gain Muscle Muscle Training 60 Day Workout Plan Workout Plan For Women Workout Plan Template Muscle Building Program Workout Routines For Beginners As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth). 30 60 Day Workout Plan . Protein synthesis is the reason why your body builds muscle (study, source). ... not too small, just nice so my workout is focused on gaining and maintaining lean muscle mass. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. For men, a daily surplus of about 200 calories above your maintenance level For women, a daily surplus of about 100 calories above your maintenance level This is the most important part of the muscle building diet : supplying your body with extra energy to synthesize the growth of new muscle tissues (as well as support your overall training performance and recovery. There are a lot of variables that play a role in muscle growth. … Whey protein is a must. Brandon Hendrickson follow his diet plan and workout plan very strictly. 10 week mass building program muscle a simple workout plan for serious mass 6 week workout program to build lean muscle a simple workout plan for serious mass. This is until I build a library of my own with visual demos of exercises. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. You might have tried the latest workouts from Men’s Health and Men’s Fitness, but haven’t committed long enough to see any results. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Body recomposition focuses on losing body fat while increasing lean muscle mass. Nutrient Groups: Fast Protein + High GI Fruits. so if you want do a big then follow diet plan and workout plan like Brandon Hendrickson. That being said, supplements will help you improve muscle gain through their anabolic properties.Whey protein is a must. It uses four training days per week, each day dedicated to one of the major compound lifts: squat, bench press, overhead press, and deadlift. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. Below, I’ll outline what your eating plan will need to contain and give you an example of a good lean muscle workout that will work to give you SOLID results. NUTRITION PDF. Its focus is to help increase muscle gain and strength development. How can I guarantee that this workout  will actually help you build muscle within 6 weeks.Well, technically I cannot.There are a lot of variables that play a role in muscle growth. When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. Focus on the eccentric contraction of the muscle. */ Subscribe to our email listReceive updates on promotions, new content and contests from TheBodybuildingBlog* indicates requiredEmail Address * (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[0]='EMAIL';ftypes[0]='email';}(jQuery));var $mcj = jQuery.noConflict(true); So what makes this muscle building program different from the rest?
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