Article on portfolio, programme and project management published. See the NEWS page. Editor's Choice Award for article on governance. An interview on programme management and two new articles on portfolios and programmes published.
See the NEWS page to download them. The latest international standard on project management was launched at the end of December Read about it here. The Programme and Portfolio Workou t, 1st edition launched!
Read all about it and look at the introductory videos and companion website. More detail see our NEWS page! Access the companion website to the The Programme and Portfolio Workout and the 5th edition of The Project Workout , including interactive process model and downloadable supporting documentation.
Web View Mobile View. About the Workout books About project life cycles. Project Workout: Turn your vision into reality. Project Workout News. So what makes this muscle building program different from the rest? How can I guarantee that this workout will actually help you build muscle within 6 weeks. There are a lot of variables that play a role in muscle growth. Your diet, supplementation, rest, an general lifestyle to name a few.
However, what I can promise is that if everything else is in check i. At the end of this workout program I will add in some notes regarding your nutrition and supplementation. This pattern is going to help maximize muscle gain and lead to faster results. Well, most traditional workouts follow a system that allows you to train each muscle once per week the notorious bro split. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training.
Secondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Protein synthesis is the reason why your body builds muscle study , source. It lasts for about hours after exercising. What that means is that after your workout you have a 2 day window in which you can build muscle. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. This makes it ideal for muscle building.
The workout plan is a day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates. Your rep tempo should be slow and controlled. Focus on the eccentric contraction of the muscle. Aim for a resting tempo of 60 seconds.
Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions correct form.
If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. The last thing that you want to happen is for you to injure yourself during a workout. The workout program is designed so you can exercise 3 or 6 times a week. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split.
If you are a beginner, you will find it hard going to the gym 6 times. This is simply because your muscles will not have fully rested. Start of with 3 days a week and progress towards the full 6 days to maximize your results. Also, it does not have to be either 3 or 6. You can go times. Use the extra 1 or 2 visits to focus on lagging muscle groups.
For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. After the workout program you will find quick nutrition and supplementation notes. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability promote more muscle growth.
And quite often can completely transform a workout for the better. If you are not aware what those terms mean, here is a quick explanation:.
Finally, all the exercises have a link to a video where the exercise is performed. This is until I build a library of my own with visual demos of exercises. For now, though, this will do. As I previously mentioned it is wise to alternate between exercises and not have the same routine. Adding variability to your workouts prevents your body from getting accustomed to them. Thus, preventing you from hitting a plateau and boosting muscle gain.
When substituting exercises make sure that you follow the Mass and Isolated markers. Mass marked exercises are those that help you build crude muscle mass and strength. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion.
Also, those marked with Burn out are exercises that are those added at the end of the workout just to exhaust the muscle. Also, make sure that you alternating between the exercises that are already in the program. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. So the ones already listed should be enough to work off of.
As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. One thing that you need to understand is that in order to build muscle, you need a good diet. A workout program is only half of the work. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.
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