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Last Updated on July 13, 2020

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

    Intermediate workout for men

    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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      Day 1: Chest, Shoulders and Triceps

      Chest

      Triceps

      Shoulders

      Day 2: Back and Biceps

      Back

      Biceps

      Day 3: Legs

      Quads, Glutes and Hamstrings

      Calves

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      Day 4:  Shoulders, chest, and Triceps

      Chest

      Triceps

      Shoulders

      Note:

      Every second week superset bench press and dumbbell flys.
      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

      Day 5: Back and Bis

      Back

      Biceps

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      Advanced Workout Routine For Men

      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

        Day 1: Chest & Back

        • Barbell Bench Press – work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Incline Dumbbell Press – 3 sets of 6-8 reps
        • Dips – 3 sets of 6-10 reps
        • Pullups – 3 sets of 5-8 reps
        • Pendlay Rows – 3 sets of 6-10 reps
        • Pulldowns – 3 sets of 6-10 reps

        Day 2: Legs

        • Squats: work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Leg Press – 3 sets of 6-10 reps
        • Stiff-Legged Deadlift – 5 sets of 5 reps
        • Hamstring Curls – 3 sets of 6-8 reps
        • Calf-Raise – 5 sets of 10 reps

        Day 3: Shoulders & Arms

        Day 4: Rest

        It’s your rest day. Rest your muscle to prepare for the next round of training.

        Day 5: Chest, Shoulders, & Triceps

        Day 6: Back & Biceps

        Day 7: Legs

        Final Thoughts

        So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

        Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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        Featured photo credit: pixabay via pixabay.com

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        Reda Elmardi

        Fitness and bodybuilding blogger

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        Last Updated on August 13, 2020

        12 Benefits of Meditation That Improve Your Body And Mind

        12 Benefits of Meditation That Improve Your Body And Mind

        As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

        1. Why can’t I enjoy the benefits of meditation continuously?

        I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

        Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

        Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

        2. What is the purpose of meditation?

        The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

        It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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        Meditation as a Fixer and Benefactor

        In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

        You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

        This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

        The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

        Less Physical, More Psychological

        Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

        This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

        The First Benefit of Meditation

        The first benefit of meditation is twofold:

        1. Improving inward attention (sharpening the mind)
        2. Relaxation of the body

        Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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        Sit still and pay attention to your exhalation.

        That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

        When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

        When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

        Keeping the First Benefit Effective and Ongoing

        Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

        This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

        Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

        Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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        This benefit takes you to the second one.

        The Second Benefit of Meditation

        While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

        1. Energy (physical and mental strength)
        2. Observance
        3. Peacefulness (stillness, and space of mind for deeper observation)
        4. Patience

        Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

        You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

        This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

        1. Energy

        Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

        2. Observance

        The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

        3. Peacefulness

        Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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        4. Patience

        The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

        The Ultimate Benefits of Meditation

        Patience is a key quality when it comes to the ultimate benefits of meditation.

        Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

        The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

        • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
        • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
        • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
        • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
        • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
        • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

        These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

        Final Thoughts

        Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

        Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

        Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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        Featured photo credit: Mor Shani via unsplash.com

        Reference

        [1] Medline Plus: Changes in the newborn at birth

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