Consistency is crucial when aiming to build lean muscle mass and transform one’s physique; it requires a change in lifestyle and significant mental focus. Strength training can be challenging due to the consistent repetition and the pain of muscle soreness. However, it is one of the most rewarding activities in terms of mental well-being, improving strength, heart function, and maintaining bone density. It is an excellent way to relieve stress and built-up energy or frustration. Individuals who start strength training at a young age often experience significant changes in their lives, including an improved ability to cope with tough situations and challenges. Additionally, it can be used as an effective stress management tool.
About king
King, a 23-year-old fitness enthusiast with a remarkable journey. King took on his fitness path at 14, a shift from his early years when he struggled with a disinterest in food, bordering on an anorexic mindset. Initially, his diet was predominantly vegetable-based. This mindset persisted until he discovered the gym, which ignited his passion for gaining muscle mass. King’s knowledge in fitness and gym routines was self-taught, involving years of trial and errors.
From 14 to 19, King focused on hypertrophy training, achieving significant gains in both size and leanness. However, the lockdown period posed a challenging phase, plunging him into depression and reigniting his anorexic tendencies. He perceived himself as overweight, despite actually losing weight. This period was marked by a compulsive need to burn off any consumed calories.
Post-lockdown, King’s return to the gym sparked a pivotal change in his fitness goals. He shifted his focus from hypertrophy to strength training. This change also marked an improvement in his eating habits; as he began to eat more and more appropriately, his strength increased week by week. Today, King stands strong and continues to grow in his fitness journey, a testament to his resilience and dedication to self-improvement.
Nutrition
King explained his diet plan. He started seeing results from strength training when he delved into nutrition and discovered that incorporating more high-quality meals was the missing link. He consumed three meals a day and two protein shake a day. King’s daily intake goal is 2500-2700 calories, with 150g of protein, 250g of carbs, and 50g of fats.
Breakfast:
- 2 scrambled whole eggs, 50g of porridge, Greek yogurt, and a protein shake
- Omelette with steak, and steamed vegetables, accompanied by a protein shake
- Two scoops of protein shake, Greek yogurt, blueberries, and strawberries
Lunch and Dinner:
- 100g of rice, 100g of chicken breast or thighs, and steamed vegetables
- Stir-fry noodles (100g), 100g of chicken breast or thigh, and steamed vegetables
- 100-150g of steak, potatoes, and steamed vegetables
- Salmon, 100g of rice, and steamed vegetables
King’s Training split
- To determine your weight percentage, you’ll need to test your 1-rep max for each exercise.
- Train based on your current feelings and assess your energy level and sleep quality from the previous night.
- Keep in mind that proper form is crucial when performing any of these exercises.
- Do one hour of cardio on either Saturday or Sunday.
- This program requires you to have two days of rest for optimal recovery, as rest is as important as training.
Monday: Leg day
| Weight | Sets | Reps | |
|---|---|---|---|
| Leg extension | 50% 100% |
2 2 |
20 15 |
| Squats | Barbell 40% 60% 80% 100% |
2 1 1 2 1 |
10 10 10 6-8 1-3 |
| Pendulum squat machine | 60% of squat weight | 5 | 10 |
| Bulgarian split squats | 50% 100% |
2 2 |
10 10 |
| Walking lunges | Pick a comfortable weight | 4 | 20 |
| Calf raises on the leg press machine | Pick a comfortable weight | 6 | 20 |
Tuesday: Back and tricep
| Weight | Sets | Reps | |
|---|---|---|---|
| Barbell row | 40% 60% 80% 100% |
2 1 2 2 |
15 10 6-8 2-5 |
| Lat pull down | 40% 60% 80% 100% |
2 2 2 1 |
15 15 8-10 6-8 |
| Reverse cable flys | Pick a comfortable weight | 4 | 15 |
| Face pulls | Pick a comfortable weight | 4 | 15 |
| Seated Cable rows 4 | 40% 60% 80% 100% |
1 2 2 2 |
15 10 10 8 |
| Dips or assisted dips | Bodyweight | 5 | 10 |
| Rope triceps extension | Pick a comfortable weight | 5 | 15-20 |
Wednesday: Chest and biceps
| Weight | Sets | Reps | |
|---|---|---|---|
| Dumbbell flat bench | 40% 60% 80% 100% |
1 1 2 2 |
15 15 10 6-8 |
| Incline Dumbbell Bench | 40% 60% 80% 100% |
1 1 2 2 |
15 15 10 10 |
| Barbell bench press | 40% 60% 80% 100% |
1 1 2 2 |
12 8-10 6-8 3-5 |
| Cable Chest flys | Pick a comfortable weight | 5 | 20 |
| Barbell bicep curl | Pick a comfortable weight | 5 | 15 |
| Cable biceps curl | Pick a comfortable weight | 5 | 15 |
Thursday: Shoulders and Abs
| Weight | Sets | Reps | |
|---|---|---|---|
| Seated shoulder press | 40% 60% 80% 100% |
1 1 2 2 |
15 12 10 4-6 |
| Dumbbell Lateral raises | Pick a comfortable weight | 5 | 12-15 |
| Dumbbell front raises | Pick a comfortable weight | 5 | 12-15 |
| Cable face pull | Pick a comfortable weight | 5 | 12-15 |
| Standing barbell shoulder press | 60% 80% 100% |
2 2 2 |
10 8-10 3-5 |
| Hanging leg raises | Bodyweight | 4 | 10-15 |
| Butterfly sit ups | Bodyweight | 4 | 10-15 |
| Cable chops | Pick your comfortable weight | 4 | 15-20 |
When you begin training, make sure to start with exercises using your body weight before moving on to lifting weights. Being able to lift and move your own body weight is the best way to get stronger and see gains, especially if you’re a beginner.
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