Hey Fit Fam!
Here’s your Sunday dose of what’s going on in DMP Fitness World!
🍱Territory Foods & DMP Food 🍱
"Healthy Food Delivered Fresh"
Hi my name is Darryl with DMP Fitness and i just got my order of Territory Foods today.
i'm having turkey meatballs over cavatappi pasta with roasted veggies.
Pop that thing in the microwave only 90 seconds to 3 minutes until meal time.
This meal contains 550 calories, and it gives you just enough energy to fuel my day and my workouts all right now here's the verdict..
Mmm mm delicious!
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Black Magic Supply - 6 Training Programs That Get RESULTS
There are two types of gym-goers: those that design their own bodybuilding programs and those who don't. There is no better or worse option; it is a matter of personal preference. This article is for you if you'd prefer to have someone construct muscle-building workout regimens tailored to your specific goals.
Bodybuilding is mostly done for aesthetic purposes, and not all bodybuilders are physically strong. To gain both power and size, you must be dedicated and consistent. Today's best bodybuilding routines combine the best of both worlds. There are a plethora of options to pick from. How do you make a decision? In no particular order, we've compiled a list of the top bodybuilding routines to try.
1. German Volume Training
German Volume Training or GVT has been present since bodybuilding's Golden Era. This method should be utilized by intermediate or advanced lifters
Completing compound exercises in 10 reps for 10 sets is the primary idea of German Volume Training. Yes, each lift has ten sets of 10 reps, for a total of 100 reps. Of course, you're only lifting at about 60% of your 1 max rep, but that's still a lot of repetitions. It can be difficult to find the appropriate training approach for your body goals.
Some people will do this cycle for three weeks or a month, but you shouldn't go any longer than that. You'll go to the gym three times a week to lift, targeting different muscle areas each time.
It is suggested that you wait at least six months before doing GVT again. This bodybuilding workout routine may be ideal for those looking for quick results.
There are a few things to keep in mind, though:
Because this program does not provide dietary advice, you will need to increase your food intake to compensate for the large number of lifts. You'll also need more sleep and rest to allow your muscles to recuperate after this many lifts. This much lifting, if done incorrectly, raises the risk of injury, particularly strains and stress fractures. Overall, German Volume Training can help you get a good pump and breakthrough plateaus in your training.
2. Strong Lifts 5x5 Program
The Strong lifts 5x6 bodybuilding program is a 12-week bodybuilding program that promotes muscle hypertrophy and strength. You can do these workouts at home with only a few pieces of equipment (bench, barbell, and weight plates).
Workout A and workout B are the two types of workouts:
Workout A: Squats, Bench Press, and Barbell Row
Workout B: Squat, Deadlift, and Overhead Press
Each workout is done three times a week on alternate days, with a day off in between. This could entail doing workout A on Monday, B on Wednesday, and A again on Friday. After two days of rest, it's back to work with workout B on Monday.
To grow muscle, you must lift heavy, just like with German Volume Training. You're only doing five reps for five sets this time, with only one set of deadlifts.
This one isn't for newbies either; you'll need at least six months of lifting experience. Each gym session with the Stronglifts program gives you a full-body exercise. Because repeating the same lifts might become tedious, this program may not be suitable for everyone.
To help with healing, you should also pay attention to your nutrition and get plenty of sleep and rest.
3. Split Training (Upper/Lower)
The upper/lower split training strategy separates your body into upper and lower body portions. The typical program is divided into four days per week, with each segment being worked twice each week and rest days in between.
This strategy, on the other hand, is adaptable, so you can exercise as little as two or as many as six times each week. This bodybuilding workout regimen, unlike the others, discussed thus far, may be done by anyone of any fitness level. To grow muscular mass, advanced lifters can increase sets, repetitions, and weight as needed.
The upper and lower body training options are extensive, so you may personalize them to your specific needs. To assist you to build your body, include isolation exercises that target smaller muscle groups.
This bodybuilding exercise plan is ideal for anyone looking for a lifting framework that they can customize. Build out your gym regimen by determining which moves you want for your upper and lower body. Every day, we recommend doing one compound exercise per muscle group, as well as smaller isolation routines.
4. Lee Hayward 12-Week Program
In the 1990s, Lee Hayward began competing in bodybuilding competitions. He's received numerous awards, served as a judge, and served on the NLABBA executive board. He is now a personal trainer and coach who creates tailored training plans for his customers, primarily males over the age of 40.
Four 3-week workout cycles make up his 12-week bodybuilding regimen. It's designed for you to work out four times a week, ideally Monday, Tuesday, Thursday, and Friday. Wednesday and the weekend are rest days.
Each day's exercises are different and consist of 10 or more reps for three to five sets. This program can help you increase your strength, break through plateaus, and target your muscles from all sides.
This program may not be suitable for a real lifting beginner because of the high number of sets. You might, however, modify the workouts and lift with less reps and sets until your stamina improves.
5. PHAT Program.
The PHAT regimen was created to assist bodybuilders in increasing their size and lifters in improving their appearance. Dr. Layne Norton, a Pro Natural Bodybuilder, created PHAT, which stands for Power Hypertrophy Adaptive Training (IFPA, NGA).
This program lasts four weeks and includes five days of training per week. Weekly, there are two power sessions and three hypertrophy sessions:
Day 1: Upper-Body Strength
Day 2: Lower-Body Strength
Day 3: Take it easy.
Day 4: Hypertrophy of the Back and Shoulders
Day 5: Hypertrophy of the Lower Body
Day 6: Hypertrophy of the Chest and Arms
Rest days consist of three to five reps for three sets per exercise on day seven. The weight you lift is calculated as a percentage of your 1RM for that exercise.
The same movements are used on hypertrophy training days, but with higher sets and reps and slightly lighter weights. Combining power with hypertrophy isn't a new concept; in fact, some Golden Era bodybuilders did so, including: Franco Columbu, Ronnie Coleman, and Arnold Schwarzenegger
6. PHUL Training Program
PHUL is a four-day split training plan that focuses on hypertrophy and power. Power Hypertrophy Upper Lower is the abbreviation for Power Hypertrophy Upper Lower. It's comparable to the PHAT program, except it's less severe and has less reps.
The PHUL program is a better place to start for beginners than PHAT. You could certainly start with the PHUL approach and work your way up to one of the more sophisticated lifting programs later.
An average week would look like this:
Day 1: Upper-Body Strength
Day 2: Lower-Body Strength
Day 3: Take it easy.
Day 4: Hypertrophy of the Upper Body
Day 5: Hypertrophy of the Lower Body
Day 6: Take it easy.
Day 7: Relaxation
The regimen lasts 12 weeks, followed by a week or two of deloading.
To help you recover from those grueling training programs, purchase KEYZ AMINO ACID MATRIX at Black Magic Supply, use my product code: #DMPBlk15 for 15% off!
PERSONAL/ VIRTUAL TRAINING
Read about: TERRY WALKER - PROFESSIONAL CADDIE FOR ANDREW LANDRY, PGA TOUR GOLF PROFESSIONAL
“There is no way that I could perform my duties as a Professional Tour Caddie without Darryl's expertise and assistance. He has helped me overcome numerous physical ailments and injuries along my journey, and he deserves a large part of the credit for my success.” - Terry Walker
Let’s finish April strong! All training packages are 22% off through Monday in honor of Earth Day this past Friday. Let me help you get in shape & you’ll be strong enough on take on anything our planet throws at you!! Use code #EARTHDAY22 at checkout. Training pages here: Earth Day Sale
Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!
TERRITORY FOODS
Repost from Territory Foods
How A Healthy Diet Can Help New Moms Heal
“To all the new parents: we see you. Territory offers the nutrition support you need. Built on a foundation of non-inflammatory and nutrient-dense foods, our meals are 100% free of dairy, gluten, processed oils and sugars, and anything artificial. Whether you are learning how to eat dairy-free for the first time or simply don’t have two hands for cooking, you deserve expert support. When you need a chef to make delicious food you can trust to fuel you to be the best mom you can be, Territory’s got you.” - Danielle McAvoy, MSPH, RD
Use my product code: #DMPFood & get $50 off! Order at https://www.territoryfoods.com/
BLACK MAGIC SUPPLY
🆓 Try it before you buy it 🆓
Black Magic Supply Samples!!!
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📥 All you have to do is message me with your address and I'll send you 2 samples (while supplies last). That's it!
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org