Issue 40

Men's Fitness Guide

Your guide to getting fit and healthy

Men's Fitness Guide2 min read
Session Breakdown
The four-week training programme in this book, which begins on p26, is divided into two-week blocks, or cycles. You’ll perform three sessions every week, each one concentrating on different muscle groups. Here’s what each one entails. The first sessi
Men's Fitness Guide1 min read
Chest In Detail
1 The pectoralis major is a thick muscle that forms the bulk of the chest. It’s responsible for the movement of the shoulder joint, specifically when you’re pushing an object away from you. 2 The pectoralis minor is a thin, triangular muscle that sit
Men's Fitness Guide2 min read
BIGGER & STRONGER
Your body is a clever old thing. The process of muscle growth is essentially your body’s response to the stress of weight training. It thinks, ‘That was hard. I’d better do something about it so it’s not as difficult next time.’ When you perform resi
Men's Fitness Guide1 min read
Superset Structure
A superset is two moves performed back to back, with a set amount of rest between the last rep of the first move and the first rep of the second move. After that set is completed you rest again before returning to the first move and repeating this pr
Men's Fitness Guide1 min read
Anatomy Of A Muscle
Muscles are made up of bundles of fibres contained within protective sheaths called fascia, which are then themselves bundled together. The biggest bundle is the muscle itself. The next biggest bundles are the fascicles, which contain the long, singl
Men's Fitness Guide2 min read
The Workouts
The aim of this four-week training plan is simple: to build size and strength in your chest muscles, while also adding lean muscle to the rest of your body and burning away unwanted body fat. The four weeks are divided into two-week cycles. You’ll pe
Men's Fitness Guide2 min read
Everything Else You Need To Know About This Programme
Q How often will I need to train? For this programme you’ll do three sessions a week every week for a total of four weeks. You need to leave at least one day between sessions to allow your body to recover, so a good method is to work out on Monday, W
Men's Fitness Guide4 min read
It's All Elementary
Before you start this training programme, it’s important to understand the key elements that make up every workout in this guide. Knowing what each one means not only gives you a better idea of what you’re trying to achieve, it also allows you to mak
Men's Fitness Guide1 min read
Weeks 1+2
It might be the start of the programme, but there’s no time to ease in gently. Go hard from rep one to keep your muscles guessing, so they have no choice but to get bigger and stronger ■
Men's Fitness Guide7 min read
Laying The Foundations
The first two weeks of this fou-week programme have been designed to work your chest hard while also building a solid foundation of strength and stability across your entire torso so you can attack the subsequent weeks as effectively as possible. The
Men's Fitness Guide1 min read
Weeks 3+4
The last two weeks of the programme will capitalise on the gains you’ve already made to put the finishing touches to your new physique ■
Men's Fitness Guide7 min read
Finishing Touches
Take a photo after your final session. Your body should look radically different from how it did at the start The workouts in the final fortnight of this programme have been designed to push your muscles out of their comfort zone as far as possible s
Men's Fitness Guide2 min read
Let's Get This Straight
1 I’ve tried and failed to add muscle in the past. Why will it work now? If your efforts have been unsuccessful in the past it has nothing to do with your body being fundamentally resistant to exercise and everything to do with your approach. In othe

Men's Fitness Guide

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