Comments on: Free Workout Plan Builds Muscle & Fitness Fast! https://musclehack.com/build-muscle-with-this-free-workout-plan/ free workouts to build muscle & lose fat fast Tue, 25 Jun 2013 12:33:45 +0000 hourly 1 https://wordpress.org/?v=6.9.4 By: Chris Brian https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5353 Thu, 19 Jun 2008 07:14:46 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5353 Hi Mark,

Very happy for my comments to be added to the testimonial section, I’m sure it’ll give me added motivation.

Chris

]]> By: Mark McManus https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5346 Thu, 19 Jun 2008 04:51:14 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5346 Thanks Stacey. The whole ‘you must change things’ is based upon the idea that the body stops responding to the same workouts over time. However, with this plan, you actually don’t give the body a chance to do that as you continually place it under ever-increasing demand over time.
Mark

]]> By: Mark McManus https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5345 Thu, 19 Jun 2008 04:47:02 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5345 @ Chris Brian. Great to hear about your results! Yes the rest between sets is so important for peak performance at the gym. You’ll see even more improvements when you start keeping logs – you need to know on each set what your target reps is going to be, this gives you a psychological edge. Hey Chris, do you want your comments to be added to the testimonial section?
@ Morgan. It’s trial and error to begin with. Pick a weight and just go for it. Make a note of what rep you fail on, then adjust to ensure that next time it’s somewhere between 8 and 12 reps. See favorite links in sidebar for 2 diets I recommend.
@ Paul. I have an article planned for next week that will tell you how to use MANS to build muscle and lose fat at the same time. It’s slower than actively pursuing fat loss as a priority like I explain in my book but it can be done.
@ B. If you’re progressing and seeing gains, changing is futile and may be counterproductive. At 6 weeks, you are just starting to see ongoing weekly progression, it’s not a good idea to start switching things up. Consider 12 weeks a minimum for this, but changes should be in type of exercise (e.g. barbell curls instead of EZ bar), order of exercises, changing days, using barbells more and less dumbbells – not a totally different plan.
Mark

]]> By: Stacey Upson https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5344 Thu, 19 Jun 2008 04:30:41 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5344 @B:
Because you’re doing progressive overload each week, you are in essence changing the workout. I can’t remember where, but I remember reading somewhere on Marks’ site that there is no need to change workouts if you are seeking progressive overload each week and making every rep count.

]]> By: B https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5339 Thu, 19 Jun 2008 01:44:34 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5339 Hey Mark,
I’m curious,I like the structure of your workout.It cuts out all the crap. My friend and I are arguing about the whole switching up the routine thing, because I have been doing this workout for quite some time and enjoying benefits and making little adjustments depending on weakspots and so on(fitness model here). But my friend insists that I should change my entire workout every 6 weeks. Is this absolutely necessary? Other than adjusting the weights and when I do the exercises…this program seems to work and doesn’t have me doing any nonsense exercises. Thanks Mark.

]]> By: Paul D https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5327 Wed, 18 Jun 2008 23:07:11 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5327 Hi Mark,

Thank you for this website. It’s great to see solid and useful information handed out and explained for free, especially with so many of us newcomers to exercise eager to learn and take the right approach.

I’ve been through all the gimmick programmes, a few set for me by my gym instructors and some I’ve read in books – I’ve found if I put on muscle I get fat too, and if I do the cardio to get lean, I lose muscle – much like you described happening to yourself in the past.

I’m now at the end of the first week of this programme and so far, so good – just finding the right weights and concentrating on proper form. I’ll let you know how I’m getting on in a month or too.

My only concern is being able to shed a little weight from the stomach – I’m not fat, but would like to get rid of what is there. I’m worried about eating too much, but also getting enough calories, carbs and protein each day to make the workouts effective. I wonder if you have any tips on this?

Once again, thank you very much.

Paul D in the UK

]]> By: Morgan NYC https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5302 Wed, 18 Jun 2008 16:01:23 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5302 Hey there,

I’m going to be starting your plan this week once classes are over, but my only question was how do I choose which amount of weight to use? I 5’10, 170lbs. Also, could anyone direct me to a link for a solid diet/nutritional plan to use in conjunction with this program? I apologize if these questions have already been answered, but I’m at school and my computer time is limited! Thanks in advance

]]> By: Chris Brian https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5297 Wed, 18 Jun 2008 12:43:36 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5297 Sorry, that should’ve said 5ft 10in!
Chris, UK

]]> By: Chris Brian https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5296 Wed, 18 Jun 2008 12:41:40 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5296 Hi Mark,

I’ve been following your plan for the past 4-5 weeks and I’m really pleased with the progress I’ve made. For the first time I’m starting to see real gains, particularly on my shoulders and biceps.

I was sceptical at first as I’ve used most of the above exercises at one time or another with no results but after reading your advice and the responses of other posters I decided to commit to this programme.

For me there’s been 3 key reasons why it’s worked:

Firstly, it’s re-motivated me to get more high qualtiy protein into my diet to fuel my gym exertions, using both Whey Protein shakes/bars and upping the fish/egg content of my meals.

Secondly, your message of making every rep count has really hit home. I’m doing less sets and less reps (and getting out of the gym quicker!) but concentrating on my form and progressively overloading my muscles. Previously I’d rush to get sets done, sacrificing my form and using weights that didn’t challenge my muscles because I knew I had so many sets to do. Now I work really hard to make every rep matter.

Thirdly, and probably the most important of the three reasons has been resting for 1.5-2mins between sets and I can’t over-estimate what a revelation this has been for me.
I’m 5ft 19in, 167lbs and used to rest 30secs max between sets, I could feel the strength drain out of me at the start of the second set and I’m certain this contributed to a shoulder injury that stopped me weight training for 18 months. Now, whilst my muscles feel worked after the 1st set, they are ready to give their all for the 2rd & 3rd sets because of the rest I’ve given them.

My next steps are to start recording my workouts and forward planning my next ones. I’ve just put together my own workout journal and I see this helping me to continue my gains over the coming weeks.

Thanks for all your help!

Chris, UK

]]> By: Mark McManus https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5240 Mon, 16 Jun 2008 04:41:13 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5240 Well, that’s 6 weeks so you can’t expect massive changes but yes you should have made muscle gains by now. Remember you have to be objective i.e. take body measurements. Also, make sure your form is great on each and every set.
Mark

]]> By: danny https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5238 Sun, 15 Jun 2008 23:18:04 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5238 alright ive been using this plan since may 6th and havent seen alot of gains.
is this normal?

]]> By: Mark McManus https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5186 Wed, 11 Jun 2008 19:48:41 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5186 Rest periods below 1 minute have been shown to reduce the amount of power that the muscles can generate in the following set.
You should train in the maximum hypertrophy range where you reach failure between 8 and 12 reps. 1.5 to 2 mins rest allows for adequate rest to provide maximum results in the following set.
Longer rest periods are not shown to be any more beneficial so around 2 mins is optimal. 1.5 minutes for smaller muscles, 2 or even 2.5 mins for bigger compound exercises like squats.
Mark

]]> By: Pazl https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5112 Mon, 09 Jun 2008 19:34:55 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-5112 Why 1.5 to 2 min rests between sets? Doesn’t most research indicate that 20 sec to 1 min rests between sets triggers explosive GH production as compared to longer rest periods? I thought longer rests are only for lifting heavy (85%-95% 1 rep max range) so the nervous system can recover. Why rest so long when you are not taxing your nervous system so much at these 8-12 rep ranges?

]]> By: DavidRM https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4943 Thu, 05 Jun 2008 17:25:37 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4943 Luay,

I re-arranged the workout, and my bicep day follows my chest/tricep day. I’ve never noticed any issues with tricep fatigue interfering with the bicep workout.

In fact, I totally re-arranged the workout. Here’s the order I do them:

Abs/Back
Shoulders
Chest/Triceps
Biceps
Legs

There was a period a few weeks in where the shoulders workout seemed to have an impact on the chest/triceps workout. But that no longer seems to happen.

Just thought I’d mention my own experiences.

-David

]]> By: Luay https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4935 Thu, 05 Jun 2008 12:18:34 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4935 Hi Mark! I’m new to the program and saw that you put Tri/Chest right after Biceps. I’ve always tried to put a day between tris and bis so that soreness/fatigue doesn’t impede the second workout. What do you think? Can I simply switch legs and Tris/Chest days?

]]> By: Darren https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4928 Thu, 05 Jun 2008 02:38:38 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4928 Mark,

I really enjoy the program but I’m finding it very difficult to maintain a 5 day workout program (it’s difficult to make it a priority with other obligations/extra curricular activities scheduled). So I was wondering if you have any suggestions on how to condense it to a 3 or 4 day per week workout plan, while still hitting the target muscle groups and 45 minute limit.

]]> By: Stacey U. https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4843 Mon, 02 Jun 2008 22:21:40 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4843 @Ron

I followed the plan that Mark detailed above for each day. For example, on Monday I do 4 sets of Standing Dumbbell Shoulder Press, 3 sets of Flies, and 2 sets of Dumbbell Front Raises. Keep in mind that before each set, I do a warm-up of the set at a reduced weight.

]]> By: Stacey U. https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4842 Mon, 02 Jun 2008 22:16:05 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4842 David:

This is the link that I think you are looking for:
https://musclehack.com/ultimate-anabolic-nutrition-guide-%E2%80%93-steroid-gains-without-the-steroids/

]]> By: David https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4832 Mon, 02 Jun 2008 17:50:05 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4832 Mark,
I have read your workout plan and all of the responses posted here. From what I can tell this sounds like an amazing plan that sounds like it would work. I’m 20 and worked out with some guys that spent a bunch of money on nano vapor and other materials like that but saw little improvement. My main question is what can I do to maintain my cardio since I do need pass a run portion of a physical test for the military. Also, where can I find this nutrition guide that you were speaking of ealier?

]]> By: ron https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4831 Mon, 02 Jun 2008 17:43:35 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4831 I have just started this plan and the only thing i don,t understand is how many sets of each exercise should i do per day.Do i go at my own pace and build up the sets.
Thanks for any comments

]]> By: chris https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4531 Sat, 24 May 2008 04:30:05 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4531 great workout plan once again im noticing gains especially in my arms and starting to in my chest.
but just a question for future reference
what happens when you get the size you want.
what would you recommend to shape the muscle
and should i be eating more.
or less?
cause im trieng to cut the majority of junk-food and sodas out.
but ive got about an average body type with a little muscle

]]> By: rich https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4473 Tue, 20 May 2008 23:18:30 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4473 well i have found that cross training is vital for improvement so your body doesnt get used to any one machine or activity. It varies every week as i have started doing bike rides, and swimming and rock climbing as part of my cardio work outs. But today for instance, i do ten minutes of INTENSE biking, and get off wait a minute or so and get a sip of water and then get onto the stair stepper. I stay there for 5 minutes as hard as i can to maintain my heart rate and copious sweating. After that, another minute break and sip of water, and its onto the cross trainerr (moving hands and feet thing) for another 5 minutes as hard as i can go… then i get on the treadmill for 10-15 minutes and make sure i get at least 200 calories burned or run 1.5 miles…whichever comes first

]]> By: Clay https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4470 Tue, 20 May 2008 20:26:59 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4470 Question for rich…

just curious to know what your doing for cardio along with this work out plan?

thanks
-clay

]]> By: Mark McManus https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4468 Tue, 20 May 2008 17:56:05 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4468 Rich,
The pleasure’s all mine buddy.
I love helping people out and it’s especially great when a little bit of gratitude comes back my way.
You’re right, this workout plan works incredibly well. It’s great to see an increasing number of people discover it.
Rich, would you like your comment to go into the testimonial section of the site? If so, can you let me know what country or city you’re from.
Enjoy your new body! 🙂
Mark

]]> By: rich https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4467 Tue, 20 May 2008 17:48:02 +0000 https://musclehack.com/build-muscle-with-this-free-workout-plan/#comment-4467 Mark! thank you! i used to be able to do one or two pull ups struggling… i started this workout maybe a month and a half ago and i just jumped on my bar a minute ago and on my first one i went up so easliy i hit my head on the ceiling and cranked out 15 no problem…. this workout works, hands down. The best one i have ever used. I am noticing amazing results, along with a great cardio plan i have my stomach is losing its padding and becoming cut and by the end of the summer i am going to be in the shape i have always wanted but never knew how to achieve… thank you so much! you’re free plan is changing my life for the better, my ego is up, my body is healthy, and my outlook is bright. THANKS!!

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