Free Workout Routines – Men

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1. dee on November 6th, 2008 4:48 pm

   Thanks for the information you have provided. do you have anything thing on circult training?thanks in advance for your reply regards Dee

2. Rob on November 8th, 2008 4:03 pm

   Hey Sam… This looks like a great routine. Going to give it a try.

3. SSG Stiles, William on January 27th, 2009 2:48 am

   Thanks for the routine. I’ve been looking for one to use while i’m here at Joint Base Balad, IRAQ. I’ll have to let you know how it comes out.

4. pradeep naithani on February 3rd, 2009 4:29 am

   Hi,

   Very helpful for the person who is new in this feild. Hope you will add the pictures of exercises.

5. noe on May 3rd, 2009 7:16 am

   these are great routines. i am going to do these. but on free workout routines – men, you don’t list reps. what is a good rep 10-12?

6. Sam on May 3rd, 2009 9:32 am

   Hi Noe, go for 8-10 reps during your mass building phase and 12-14 reps during your leaning out phase! Let us know how it goes for you ok?

7. John on May 4th, 2009 11:09 am

   Hi,
   i was just wondering what you mean by mixing up the reps? How do you do that?

8. Sam on May 4th, 2009 1:35 pm

   Hi John, by mixing up the reps I mean that on some days go for fewer reps (8-10) and heavier weights and then on other days go for lighter weights but more reps (12-14). This will keep your workouts from plateauing!

9. Brad on May 6th, 2009 5:16 am

   Hi Sam-

   Could you please explain 10 minute interval training on treadmill? Thanks.

10. Sam on May 6th, 2009 11:41 am

    Hi Brad, please read my quick article on Interval Training – http://weightlossandtraining.com/interval-training

11. jordan on May 7th, 2009 12:47 pm

    what would be considered a good warm up and cool down? Also on Wed of the beg. work out you said cardio +core could you explain an adaquite core workout? thanks

12. Sam on May 8th, 2009 8:51 am

    Hi Jordan, thanks for your comment. A good warm up/cool down would be a 6-10 minute light jog on the treadmill or elliptical to get your heart rate up.

    For a good core workout try this:

    3×10 situps on a stability ball
    3x 30seconds plank
    3×10 hanging knee raises
    3×10 back extensions
    3×10 ab roll-out (can do this with a stability ball if don’t have the ab roll-out wheel)

13. Chris on May 12th, 2009 4:40 pm

    Why only 1 day of cardio with all of these workouts? I’m returning to training after almost two years off and I’m trying to lose about 15-20 pounds and tone up. Should I do more cardio than what is suggested here or just stick to the plan?

14. Ric on May 13th, 2009 11:46 am

    Hey Sam,
    thanks for the info, although is not to long to wait 1 week to repeat the excersice..?? I mean, beginner for example: monday: upper body, then you have to wait 1 week to do it again? I think that is not so good isn’t it?.
    Thanks man!

15. Sam on May 13th, 2009 9:26 pm

    Hey Chris, you can definitely add more cardio in to help you lean out…the one day of cardio is for guys who want to increase muscle mass more quickly and aren’t too worried about body fat.

    Ric, it really depends on the intensity of your workouts but doing a body part once a week can be quite sufficient. Of course you can double up your workouts if you find that you want to see faster results, just make sure to give your body a break one or two days/week.

16. Felix on June 9th, 2009 9:01 am

    Hey if i take these workouts and make them into i superset or circuit will that make the workouts less effective?

17. Sam on June 9th, 2009 9:31 am

    Hi Felix, no it will not make them less effective it will just make your workout more focused on leaning out then building muscle mass. Having a little rest (30-60s) between sets allows your muscles to recover and regain enough energy to exert maximal force for the next set.

18. Ben on June 9th, 2009 11:26 am

    Thanks for the workouts they are great stuff but i was only wondering what kind of diet would go with all this?

19. Sam on June 10th, 2009 8:07 am

    Hi Ben, a diet rich in high quality proteins such as that you get from lean meats (think fish!) as well as beans, legumes and dairy products is important with these workouts. You also want to eat frequently but smaller meals aiming for 5 small meals a day. Sign up for the newsletter and you will also get a 5 day course which talks about how to optimize a healthy diet.

20. Kyle on June 13th, 2009 12:12 pm

    Hey Sam this workout is great its helped alot in the last 3 weeks but i was wondering like would biking and swimming be good cardios for the first workout on the off days considering this workout is not a fat burning one?

21. Sam on June 14th, 2009 4:02 pm

    Hey Kyle, yes biking and swimming are great ideas for cardio on the days between your weight training. Other great alternatives are also hiking, rollerblading and jumping rope. Keep up the great work and let me know how it comes along!

22. Vivek Gaitonde on June 27th, 2009 1:23 am

    Hi !!! Thanks a lot for the programs….going to start this next week…..am choosing the Matthew McConaughey routine…..a few questions are:

    1) What are the weights I should start with?
    2) I have a “pot belly” small one but growing … what kind of diet should i follow to reduce the same?

    Would be glad to get a response from you,

23. Sam on June 27th, 2009 9:10 am

    Hi Vivek,

    1. Start with a weight that you can only do 14 reps of and absolutely no more. Good way to gage if you should increase the weight or not.
    2. You may want to read my article on Weight Loss Solutions to help guide you with your diet. If you want to educated yourself a lot more on how to eat the optimum diet and what foods to avoid then please grab a copy of my ebook Secrets of the Ripped Man, it will really take you to the next level.

24. bryan on July 7th, 2009 4:48 pm

    how fast are the results??
    is 10 pounds a week possible?

25. Sam on July 8th, 2009 6:35 pm

    The safest rate of losing weight has been designed as 1-2lbs/week by numerous doctors in this field. Good idea to make your diet healthier gradually over time so your body can adapt in a healthy and natural way.

26. Peter on July 13th, 2009 7:47 am

    I was looking at the first work out routine of Matthew McConaughey. And I noticed there are 3 chest routines..the Bench press..Incline Press and Dumbbell press..But there are no workouts for shoulders. Would this mean that my shoulders will still grow over time of doing these pressing exercises for the chest??

27. Sam on July 13th, 2009 9:03 am

    Hi Peter, the incline chest press will work your shoulders, but once you’ve done this workout for 3-4 weeks then you’ll want to advance to the intermediate level (Matt Damon’s workout). In there you’ll find a complete shoulder routine. Of course you can also mix the two workouts together to add even more variety.

28. XAVIER Munoz on July 28th, 2009 1:42 pm

    Hi Sam I was just wondering which workout would be the best after a year of toning my muscles and now I want to get them a little bit bigger I was thinking about the 3 on what do you think?

29. XAVIER Munoz on July 28th, 2009 1:44 pm

    By THE WAy THANKS FOR THE ROuTINES!

30. Sam on July 28th, 2009 9:10 pm

    Yes the 3rd workout which is the body type of Jason Statham would definitely be a workout which would get you bigger and pack muscle on. Give it a go and let us know how you do!

31. Van on July 31st, 2009 6:42 pm

    Hi i found interesting these routines and im starting to practice them all, my question is how long should i stay with the basic training, the how long with the intermediate and same with the advance, i was thinking in doing each phase for 4 weeks, then go on with the advance one should that work?

32. Sam on August 2nd, 2009 9:11 am

    4-6 weeks is a good time to stay on each one of these levels. This allows you to improve your form and intensity each week to see better results.

33. Mike T on August 9th, 2009 10:14 am

    Thank you for the routines and the pictures are helpful but I am trying to figure out PLANKS. Can you please describe what PLANKS benefit and the proper process for doing them?

34. Sam on August 10th, 2009 2:31 pm

    Hi Mike, Planks are really important for building your core strength. Make sure your elbows are parellel to floor and at 90 degrees. Your back should be in a comfortable position with a natural arch as if to hold a bar perfectly straight. Try and hold for 30s and build from there as you get stronger. You can also try one foot, or elbows on a stability ball to make it more difficult.

35. raj on August 11th, 2009 9:21 am

    hey sam i have recently joined a gym. i wish to follow the workut routines provided by u. basically i m taking the help of the pictures provided by u. it would make it even easier for me and evryone else if u could provide videos displaying the workouts.

    besides i also request u to provide set of exercises that should be everyday for warming up and finally cooling down after the workouts.

    thanks.

36. Sam on August 11th, 2009 2:37 pm

    Hi Raj, I will hopefully be developing workout videos in the future, they will take a lot of time and effort to develop but it is something that will have a lot of value for everyone. I did however create home workout videos as well as stability ball videos with my partner Kalev that come with our ebook Secrets of the Ripped Man so check those out in the meantime!

    Great idea on warm-up and cool-down exercises and stretches, I will write up an article for that.

37. Drake on August 18th, 2009 5:40 pm

    What is a good workout to drop alot of weight, and I’m 6’2, how much should I weight being that height and hiw can I get to that weight?

38. Sam on August 18th, 2009 8:37 pm

    These are all great workouts to lose fat. Don’t concentrate on weight, instead focus on how good exercising and training make you feel and you will always be ahead.

39. Reuben on August 23rd, 2009 5:28 am

    Hi Sam, can i shift the intermiddiate workout plan abit, friday, which is legs, everything move to monday, because i am busy on friday, saturday which are shoulders, move it to wednesday, is it possible???

40. Sam on August 23rd, 2009 12:12 pm

    Hi Reuben, yes you can definitely shift the days depending on your schedule, just make sure to break it up with rest days here and there so you don’t over-train.

41. Reuben on August 26th, 2009 3:36 am

    Hey Sam, its me again? just to ask, if i take junk food like instant noodles, high in energy and cholestrol or fats, after my workout, would everything go to waste? like muscles stop producing, regain fats.. or something like that…

42. Sam on August 26th, 2009 8:33 am

    It would definitely reduce your progress, instead if you had high carb foods like yams, carrots or whole grains you’d be supplying your muscles with clean energy it can use to push you to a whole new level in your following workout! Give it a go!

43. John on August 30th, 2009 1:01 am

    Sam I’m 6’1 and about 185 llbs. I’m thin by appearance, but a little belly on me. What I want to know is when starting with the Matt McCon workout, should I begin the excercises with 12-14 reps Lean Phase or 8-10 reps mass building phase?

44. Sam on August 31st, 2009 3:28 pm

    Hi John, if your goal is to reduce belly fat then higher reps is definitely recommended. Also try reducing your rest time between sets to really get a sweat going! Keep us posted on your progress.

45. Alex on August 31st, 2009 6:50 pm

    Hey Sam, I was wondering two things. Number one, wouldn’t the advanced workout routine overwork your muscles. For example you have four tripcep workouts back-to-back. Each one does the same thing; that sounds like way to much. Second, how should I cycle the reps to avoid platueing? (how long…?) Thanks!

46. Sam on September 1st, 2009 3:32 pm

    Hi Alex, you can mix up your triceps with your biceps exercises so they alternate more, but for an advanced workout it is not unusual at all. At the advanced level you should have worked out continuously for at least 6 months in a row. To avoid plateauing you should cycle high/low reps every 4-6 weeks.

47. Reuben on September 2nd, 2009 4:43 am

    I am quite skinny, i want to build mass like bigger side ways, i don’t need to grow taller, just bigger in size.. what must i do? eat more?? take mass gainers or protein shakes??

48. Sam on September 2nd, 2009 3:35 pm

    Whey protein shakes are a great idea but instead of mass gainers I would recommend just eating more fruits,veggies and lean meats. You should also try increasing the weight load of your resistance training every few weeks until you get to your desired size. Train Hard!

49. Clinton Walker III on September 17th, 2009 7:03 am

    Its good to see a site that post entire workout routines instead of just exercises. Posting the routines helps the reader understand combination of exercises it takes to get results.

50. Jesse on September 21st, 2009 4:40 am

    Hey sam,
    I have a pretty built body: big arms, 6 pack, really defined back, strong legs, but my chest is completely flat. its actually pretty embarrasing. What should i do to increase my chest size?
    thanks

51. Sam on September 21st, 2009 2:20 pm

    Firstly make sure you are getting lots of protein in your diet. Secondly try hitting your chest at many different angles. Try push-ups on a stability ball, push-ups with your legs on a bench, push-ups using a stability board. This will help activate your pecs and get them start increasing in size. Another great exercise is the dumbbell fly on a decline bench. Let us know how it comes along!

52. Jay on September 21st, 2009 11:06 pm

    Dear Sam,
    Dude I need some serious help!!! I got a pretty “impressive” beer gut going on and I would like to turn it into a 6 pack. Also I play basketball and volleyball and I need more balance and would really like to gain 6 inches on my vertical. Do you have any suggestions?
    I am going to start the McConaughey tomorrow but I am going to turn one of my days off into a cardio day. I don’t know if it will work for a guy my size. 6′, 235lbs and I’ve never stepped foot in a gym but I am a natural athlete and I’m willing to try anything to jump like I did 10 years ago.
    Also it’s time for a diet in my life so anything you could suggest on any or all of this would help me out huge!
    Cheers.

53. Sam on September 22nd, 2009 1:27 pm

    Definitely try the McConaughey workout and also get my 5 day course to quick weight loss …it will definitely get you on your way!

54. Jesse on September 23rd, 2009 6:46 am

    How do you know these workouts will make you look like those celebrities?

55. Sam on September 23rd, 2009 1:29 pm

    Of course I did my research, plus I added in my 17+ years of experience from studying Kinesiology, physiology and advanced sports training.

56. Khalid on October 11th, 2009 8:51 pm

    Hi Sam
    Thanks for these workout routines.
    I have two questions :
    1. I am 6,1 ft and I weigh 231.48 pound . I want to lose weight and build muscle ,should I lift weights while losing weight ?

    2.should I try lifting high rep/low weight Or low rep/heavy weight for losing weight?

57. Sam on October 11th, 2009 9:07 pm

    Yes, lifting weights and increasing your muscle mass will help you with losing weight.
    High rep/low weights is best for losing weight, and try reducing your rest period between sets to about 30 seconds.

58. Eric on October 13th, 2009 7:52 am

    Hello Sam,

    I’m 6’4″ and about 240 and my goal is to weight between 215-225. My question is because I want a more lean basketball body do I stay with the beginner phase or can I mix all the phases together taking portions of each one incorporating that into my week?

59. matt on October 13th, 2009 1:08 pm

    I have a question in regards to your Advanced work out. I am a hard gainer and over the course of the past year and a half have put on a respective 27 lbs of lean muscle. (i am also 6’5″) so i still dont really “look big” I have hit a point where it has become very difficult to gain the last 8 – 10 lbs i am trying to achieve. I do use supplements to help me through the day but now the results are minimal. any suggestions to get me through these last 10 lbs. Also, can you explain this -• 3 sets Bench press (pyrnamid) – i am not sure how to approach this. And finally for the warm up sets how many reps would you recommend doing?

60. Sam on October 13th, 2009 5:13 pm

    Hi Eric, you can incorporate all phases and focus on high reps and little rest between sets (30 seconds).

    Hi Matt, warm up set should be about 12 reps with low weights. Pyramid is going up and down with your weights so for example, 20, 30, 40, 30lbs. You need to add variation and switch up your routine quite a bit to get those last 10lbs. You should also be eating a lot of high quality proteins including lean meats, beans and whey protein powder.

61. ram on October 27th, 2009 2:43 am

    hi sir how many weeks i can do this intermediate workout…

62. Sam on October 27th, 2009 9:21 am

    Hi Ram, try the intermediate workout for about 6 weeks and then you can advance a level.

63. saad on October 29th, 2009 4:14 am

    hi well these are excellent exercises, but i was thinking of doing workouts without weights, could you help me out here?
    ty

64. paul on November 6th, 2009 2:22 pm

    Hi I’m a truck driver in the oil patch and I need to lose like 20 pounds or so and I don’t have much time to work out all the time what do you think I should do?

65. Sam on November 6th, 2009 4:32 pm

    Definitely try high intensity interval training and if you can at least twice a week in the gym for doing a total body weight lifting circuit (which just involves mixing up exercises for different parts of the body one after another). I’ll try and write up a total body circuit routine in the near future as well.

66. sol on November 11th, 2009 6:37 pm

    can I take muscle milk (22g protein)? and what does it do?

67. Sam on November 15th, 2009 1:32 pm

    Sol, I’ll have to do a full review on the product, at first glance it looks pretty good…stay tuned to the site as we will be adding a full supplement review section very soon.

68. Ryan on November 21st, 2009 10:46 am

    Hey sam I just finished the 6 week Taylor Lautner workout routine and am still trying to gain weight, do you recommend I stay on that for a bit more ? Or move on to the Matt Damon workout routine.

69. nick on November 23rd, 2009 9:20 pm

    hi sam im 6’5 280lbs i want to drop to about 240 -250 but i also want to get bigger in everyplace other than the stomach so i was thinking about the matt damon plan is this a good fit for me and is there any other good ab or weightloss excersises to add to the core and cardio day

70. Sam on November 30th, 2009 12:17 pm

    Ryan: I would recommend moving on to the Matt Damon routine if you’ve been on Taylor’s routine for 6 weeks. Your body will really react different when you change your routine.

    Nick: Matt’s workout is great for you and you can take a look at the Lower Abs Workout for ideas to add to your core and cardio day.

71. Austin on December 8th, 2009 4:25 pm

    Hey Sam,
    When do you suggest taking protein. Should I take it before or after my workout and should I be taking all of it at one time in the day or should i spread it out throughout the day?
    Thanks

72. Sam on December 9th, 2009 9:25 am

    Hi Austin you can take it an hour before or within 30 to 60minutes after workout, or both. Read my articles on Pre Workout Energy Foods and Post Workout Nutrition

73. EL on December 13th, 2009 10:56 pm

    Hi Sam,
    Thanks for the great advices. I am been trying to lose weight for a long time now. I been in shape while i was in HS, used to play on basketball team. but Since i started college, i start gaining weight. I am trying to lose from 210 to 180. And I want to lose weight fast. You think this workout gunna work for me or should I try something harder. I will start my first workout tomorrow (Monday, Dec 14).

74. Sam on December 14th, 2009 4:15 pm

    Losing weight fast can lead to many health problems so try and be patient and start out with the beginner and advance up from there if you notice it is too easy after a 2-3 weeks. Once you’ve gotten to the advanced level you can switch to some more advanced workout routines like Jake Gyllenhaal or Hugh Jackman Workout

75. Mick on December 22nd, 2009 9:16 am

    Hi Sam,
    I’m really considering doing the Matt Damon routine but don’t want to pack on a lot of mass, it may hinder my reaction time, etc. as a soccer goalie. I also need to drop about 10-15 lbs. so would adding tuesdays core/cardio regime to thursday’s and saturday’s become an issue of overworking?

76. Sam on December 22nd, 2009 10:46 am

    Hi Mick, you can go ahead and do that and see how your body responds. It depends on your body’s ability to recover and how much good sleep you are getting that having just one rest day a week is enough.

77. Alex on December 27th, 2009 1:38 am

    Thanks for posting these great workouts. I am strating to get back into the workout groove. Have nothing but time on my hands here in Kabul Afghanistan. I will start Monday with the Matt McCon workout, then switch to the Matt Damon after 4 weeks. I have done P90X before, but bringing my laptop to the gym doesn’t appeal to me. I will definitely keep everyone posted on my progress. Current stats: 5’11″ 175lbs. Like to put on 10-15 pounds of muscle in my six month tour in Afghanistan…is that feasible. Also I am taking Nitrix, creatine, ammino acids, and kre-alkayne. Appreciate the postings…

78. Sam on December 27th, 2009 8:19 am

    Hi Alex, thanks for the comment! Keep up the good work, and yes if you eat well including lots of protein in your diet you can definitely put on 10-15lbs of muscle in six months. Keep us posted!

79. Jesse on December 27th, 2009 9:29 pm

    Hi,
    I’m 5’11″, 160 lbs, not too much body fat at all. What do you think is an approximate guess of how long it will take to look like Matthew McConaughey?

80. Sam on January 3rd, 2010 11:25 pm

    H Jesse, I’m not quite sure where you are at now and how advanced in you are in your training but you should probably expect it to take 6months or up to a year depending on how well you eat and how much rest you are giving yourself. Keep us posted!

81. maverick on January 5th, 2010 10:10 pm

    Hey Sam I got a few questions. I’m six foot bout one sixty with no body fat which makes me look skinny. I’m only eighteen but been working out on and off for about two years. I’m on a two month stretch working out but been carelessy mixing in chest and arms every day. My muscle memory has been comin back but I’m not satisfyed on how ripped I need to be. Are your plans primarily for people needing to shred a few pounds? How do I get more ripped but keeping muscle gaining at a reasonable rate? Less weight more reps? Would your workout methods be affected by alternating sets to fit more exercises during my gym time? I know its this is long but I might be looking for a future in this so please help thanks Sam

82. maverick on January 5th, 2010 10:18 pm

    I have an abnormal metabolism which makes it almost impossible to gain weight even drinking weigh protein or muscle milk to feed my muscles. Jus wondering if this will affect my workout if so what can I eat or do different

83. Sam on January 6th, 2010 5:11 pm

    Hi Maverick, with a high metabolism you should focus on eating lots of lean meats, beans, vegetables and fruit, and yes whey protein weight gainers can help you pack on muscle. With regards to your workouts you can focus on lifting heavier with less reps and doing more weight training than cardio.

84. Brian on January 12th, 2010 10:13 am

    Sam, First off thanks for the information here. Second, I dont have access to weight training machines to do certian exercises i.e. lat pull downs or tricep push downs. Is there any thing I could do or substitute for these? Thanks.

85. braindrive on January 13th, 2010 12:41 pm

    Sam,

    First of all thanks for posting the routines. I am 5′ 8” and weigh 165 lbs though a lot of weight is contributed by fat. I am going to start with your beginner routine to shed fat and tone up.

    Though I always want to be toned up with less fat and I don’t want to build too much of muscles as such. Yet I want all parts of my body to get worked out. Can I continue with the beginner routine forever? What other things over time could be added to it to just remain fit from all parts of the body.

    Thanks
    branny…

86. Joe on January 14th, 2010 6:48 am

    Hey Sam, great workout plan here. I’m going to start following it Monday. I just have two questions. First, I’m looking to lose more weight than gain muscle, so I’m going with the Matt Mcon. workout. When doing this workout, would it be acceptable to just go running on the days off and only leave one day for rest? My second question is: since I wanna lose wieght I’m gonna try to do 12-14 reps. Should i set the weight so I can do a maximum of 14 reps on the first set, or the third set. Because if i set it so i can do 14 on the third set, then I can definitely do more on the first and second. What should i do there?

87. Sam on January 14th, 2010 12:03 pm

    Hi Brian, try doing dips at the end of a bench/chair that should be a good replacement.

88. Sam on January 14th, 2010 12:06 pm

    Hi Branny, you should be always switching up your routine after 6 weeks. Try the more advanced ones and just focus on doing higher reps and less weight if you’re worried about building too much muscle (just know though that building too much muscle is not a likely result, it takes a ton of hard work and dedication for building muscle size!). Check out the workouts and training section of the site for more ideas on workouts.

89. Sam on January 14th, 2010 12:08 pm

    Hi Joe, you definitely can go for runs in between your workout days and just have 1 day rest, that’s a good way to lose weight. Aim for a max of 14 reps in your first set…you should try going heavier each set and pushing through as much as you can.

90. Ruben Florez on January 14th, 2010 2:43 pm

    hello sam,
    i want to lose weight and tone up my body would you recommend me to do the matthew macConaughey workout? if yes how much weight should i lift on the workout? my height is 1.63cm and weight 75kg i want to lose 8-10kg.. can you help me please…
    thanks for you help…

91. Sam on January 14th, 2010 8:53 pm

    Hi Ruben, Definitely a good workout to start with. You will know the right weight by your goal in reps…for instance if you want to reach 10 reps the 10th one should be almost impossible to do. Do a little testing and soon you’ll have a good idea for each exercise what the max weight is you can handle.

92. Baz on January 18th, 2010 6:58 am

    Hi sam,

    Your routines look great. I am basically looking to tone up, perhaps build a little and don’t mind shedding a bit of fat- but really just want a relatively low maintenance work out which will keep me in decent shape without building on my mass.

    Would the Matthew McConaughey routine allow me to do this- without switching up to intermediate? I realise the reps need to be rotated and I suppose weights increased once it gets too comfortable- but is this a good workout for the forseeable future?

93. Sam on January 18th, 2010 1:02 pm

    Hi Baz, yes this will be a great workout for you to follow but you will need to switch it up every 6 weeks or your body will adapt. Check out the workouts and training section of the site for more ideas on workouts.

94. Alex on January 25th, 2010 10:59 pm

    I am here in Kabul and am being served KBR chow 3x daily. Good quality protein through the chow hall is hard to find past the egg whites in the morning. Any suggestions? I am taking protein shakes once a day and kre alkalyn 2x and 2x Nitrix and amino acid tablets at night. The selection of body building products here are fairly decent, mostly BSN and EAS products. Any suggestions, help would greatly appreciated. Lastly, I do not weigh myself and adjust my work out to what the scale says. I adjust on the way I look. I have increased in size and mass and strength in the 40 days I have been here. Should I weigh myself, if so what frequency?

    Thanks for the help!

95. Sam on January 26th, 2010 6:31 pm

    Hi Alex, I would say you are right on track, forget what you whey it doesn’t mean much at all since muscle weighs more than fat anyway! Keep going and make your decisions based on how you feel and look in the mirror especially after a workout. If you don’t have access to whey protein powder try and go for lean ham or even chicken/turkey breast with eggs in the morning.

96. Tariq on January 27th, 2010 12:02 pm

    Sam,

    How much protien should I eat in order to tone up my body with the suggested exercises on your website?

    Thanks

    Tariq

97. Sam on January 28th, 2010 12:07 pm

    Hi Tariq, aim for 1.5-2x your body weight in kg if you are going for muscle gain or about 1.2x your body weight if you want to focus on just toning up.

98. Chris on January 31st, 2010 10:59 am

    Hi Sam If I take my time doing these exrcises during the work out period is that going to slow down my muscle progression

99. Sam on January 31st, 2010 7:35 pm

    Hi Chris, yes it will take away from this workout because your muscle will cool down and possibly lead to injury. Try and keep your rest period no longer than one minute between sets and exercises.

100. Brent on February 4th, 2010 7:50 pm

     Sam great workout and diet plans!
     I need to lose about 20 lbs in 4 weeks in order to join the the Air Force. I haven’t been in a gym for about 2 years. Which work out is best to begin with and meet my 20 lb weight loss goal?
     -Brent

101. Sam on February 4th, 2010 11:18 pm

     Hi Brent, the beginner of the workout on this page is a good start or you can try something a little more intense like the Channing Tatum workout

102. Tariq on February 8th, 2010 10:13 am

     Do you lose muscle mass by doing intense (treadmill) cardio? If yes, is it ok to keep doing intense cardio on treadmill in order to build abs. Would that have any effect on muscle mass because some people say that if you want to lose fat then run on treadmill at a lower speed. I will appreciate it if you please clarify this for me.

     Thanks

     Tariq

103. john on February 9th, 2010 2:42 am

     hello, thanks for the great workout routines. I m going to start out with the internmediate workout, but i wanted to get a 6 packs is this workout routines going to help me out ?

104. Sam on February 9th, 2010 1:50 pm

     Hi Tariq, this is a bit of a tricky answer as it really depends on your diet and sleep. Generally you won’t lose muscle mass by doing intense cardio if it is under 30 minutes, but if you get into the 45-60 minute range you may start to see some muscle loss. Just compare the muscle mass of a sprinter to a long distance runner. You can also lose fat by running at a slower speed, but I’ve found it far more effective for myself and my clients if high intensity cardio is incorporated at least once a week.

     Hi John, these are great workouts for 6 pack abs but you may want to take a look at the 6 pack abs checklist and other articles in the workout and training section of this site.

105. Andrew on February 10th, 2010 12:22 pm

     Hey Sam,
     I am new to the working out scene. I am 6 ft 1 in and weigh about 260. I don’t even know where to start. Could you please point me in the right direction.

     Thank you,
     Andrew

106. steve playford on February 10th, 2010 8:05 pm

     Hello sam.
     im going to college for fire fighter adn one of the pre requisites is a cardio test i can not remember what it is called but basically they make you run on a tread mill for as long as you can with intervals then after wards they make you take a big deep inhale breath and measure the volume of your lungs i was wondering how can one get in really good cardio shape with out leaving out the muscle building part because i play football and rugby and want to remain bulky

107. Sam on February 15th, 2010 3:03 pm

     Hi Andrew. Try out the beginners workout on this page and you should also sign up to our free newsletter and 5 day course to quick weight loss to get you on your way!

     Hi Steve! You definitely want to read my article on high intensity interval training, this will really help you train for this test and keep muscle mass at the same time.

108. Jonathan on February 17th, 2010 6:29 pm

     Hi Sam, I am 5′ 9″ and currently weigh 245 pouds. I would like to tone up and get my weight to under 220 before may. I have two questions:

     1.) which workout program would i see results from the fastest
     2.) would adding some high intensity interval training increase my weight loss

     any advice is appreciated

109. Sam on February 17th, 2010 8:24 pm

     Hi Jonathan, any of the programs will provide pretty quick results if you are starting out, but the beginners is meant to slowly work you into these programs so start with that. Yes, adding in High Intensity Interval Training will definitely help you increase your weight loss so incorporate it in once or twice a week.

110. Joe on February 18th, 2010 7:26 am

     Hey Sam thanks for the workouts looks good
     but I was wondering about this I want to get a nice size and
     a good level of toned but I don’t want to be like some body builder body though
     I really want good muscle mass and decent level of being tinned. So I was wondering if these workouts could do that and how to eat for that kind of look. I have 12% body fat and weigh 190 pounds and 5”11

111. Sam on February 18th, 2010 7:29 am

     Hi Joe, yes these are great for building muscle mass and getting toned. You will not get too much size unless you eat tons more and train really hard, it’s unfortunately or fortunately for you not that easy! For diet check out my article on 6 Pack Abs Checklist

112. Felix on February 18th, 2010 9:54 am

     Hey Sam thanks for the workouts they look great. I have a question on a few things though.
     1. okay so im 190 pounds and 5″11 with 12% BF i don’t want to drop in weight but i want to trade muscle for fat. right now im eating 2790-2960 calories to maintain my weight. im guess im asking is working out 5 days a week lifting and with HIIT 3 days a week will that cause me to maintain my weight in pounds but still lose fat and replace it with muscle or is that even possible?
     2. and i don’t really want a bodybuilder look so what kind of workout would you advise?

     Thanks

113. Felix on February 18th, 2010 10:37 am

     oh and i mean thats how much it said to eat if i want to maintain and be active 5 days a week

114. Jay on February 18th, 2010 2:55 pm

     Hi Sam-

     I’m new to the Matt Mcon work out but have been at it for a week. Couple of things. I’m a gasric bypass patient over 1 year ago and have dropped from 300 lbs to 175. I’m 6 feet tall. I don’t have much loose skin and the little I do is around my stomach. I’d say about an inch or two. I’m trying to get a six pack abs look and would like to tone my chest and arms but at the same time not get too big. So, loosing weight isn’t the problem, just toning and building a little mass. Everyone says I need to put on about 10 or so pounds. What do you suggest? Thanks for the help. Jay

115. Jay on February 18th, 2010 2:58 pm

     Hi Sam-

     One other question. My trainer friend says that in regards to building my abs to get that 6 pack look that I need to consume lots of lean protein. Well being a gastric bypass patient, that’s a daily thing anyway. He says that I need to build the muscle by working my core and that with the protein I will shrink the loose skin around my mid-section. What foods do I need and is his words true?

     Thanks.

116. Sam on February 18th, 2010 4:29 pm

     Hi Felix, sounds good, that will be an intense schedule but should give you some pretty good results. Another idea might be to focus on building muscle for a couple months and then toning up with higher reps and less weight. That is what fitness athletes do since building muscle and losing fat at the same time is extremely challenging.

117. Sam on February 19th, 2010 8:42 pm

     Hi Jay, I wouldn’t worry too much about getting too big, that will take lots of hard training and lots of eating. Try reading my article on 6 Pack Abs Checklist so you can work more on toning and defining…you can always eat more later to put on more mass.

118. Felix on February 20th, 2010 3:10 pm

     Hey Sam thanks for taking the time to read this okay so right now im a 190 pounds 5?11 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. probably would like to add 5-10 pounds of muscle. do you have any tips or ideas on this? i would like to put HIIT in my routine cause i know its great for adding mass but not adding alot of fat or none at all just wondering thoughts?
     MY goal for BF% would be to get it down to below 10% but really want around 8-9BF%. i would like to achieve that bu May or early June. any ideas or tips would help. Also i currently eat around 2700-2900 calories a day with about 200-230g protein and about 200-280g of carbs. anyway well thanks again

119. Jeff on February 21st, 2010 8:25 pm

     I was wondering with the intermediate exercise should i increase me weight like 5-10lbs after each set. let say i start benching 135 for the first set, should i increase it to 145 for the 2nd set and so on?

120. Sam on February 22nd, 2010 8:50 pm

     Hi Felix, try weight training 3-4 times a week and HIIT once or twice a week to really push you through. Also check out my article on 6pack abs checklist.

     Hi Jeff, you are right on point, pyramid training with increase of weights 5-10lbs in each set is the standard in weight training. Great place to begin and when you need to advance to the next level you can vary your weights…for instance my latest article on Muscle Building Tips

121. Tyler on February 27th, 2010 3:55 pm

     I have been doing abs every other day, is this right? once a week seems like not enough if i were to start the intermediate workout

122. Sam on February 28th, 2010 12:11 pm

     Hi Tyler, abs every other day is quite a bit, twice a week should be plenty, and you can focus on cardio for 3-4 times a week to help you burn fat.

123. Joseph on March 1st, 2010 8:52 am

     Hi Sam,

     I think these are some great workouts you have posted. I have been continually working out for nearly 4 years. I have gone through phases of mass muscle growth in college with little cardio and now I am looking to building a more “all around” approach to my physique. Even though I continually workout 3-4 times a week and eat decent, I still don’t have the beach body I would think I would have.

     1) I see in past questions you have recommended people move from the Mathew workout to the Matt workout…Would sticking to the Mathew workout keep your body from getting me to the beach body I seek?

     2) Which workout is suitable for someone in my position who is looking to get a more all around approach, rather than a muscle builders look. I had that look in college, now with my professional life I want to be a bit more conservative, if you know what I mean here…?

     Thanks,
     Joseph

124. Joseph on March 1st, 2010 1:05 pm

     Also, do you recommend hitting smaller muscle groups such as your forearms or do you see that these muscle groups get suffiicient exercise indirectly from other excercises in your routines?

     Thanks,
     Joseph

125. Sam on March 1st, 2010 3:14 pm

     Hi Joseph, the key is really to continually change your workout so your body doesn’t adapt. You can do the Mathew workout periodically but add in variations every few weeks. You can go right up to the advanced level and as long as you focus on more reps and less weight you won’t get too bulky (as long as your diet is in check as well).

     With regards to forearms, you can do an exercise or two for it a week but you’re right, you should be working them in other exercises like hammer curl and chin ups.

126. Tim on March 2nd, 2010 8:14 am

     Hi Sam, I’m about 5’11, and weigh in at about 187. I used to have a six pack, and can see the muscle through the fat that I put on. I really want to shed the fat over my abdominal area, tighten up my pecks, and add muscle around my bicep area. To lose weight I am starting a low carb – high protein diet. I also take multi-vitamins, and a super b vitamin. Would these workouts be useful to me while on my low carb-high protein diet? I also started to use whey protein as well.

     P.S – Can I find videos on some of these workouts anywhere? Because a lot of these workouts are new to me.

     Thank You,
     Tim

127. Sam on March 4th, 2010 12:16 pm

     Hi Tim, definitely these workouts would be great for a healthy high protein diet. I have included images but I am planning on adding workout videos in the near future so stay tuned.

128. ryan on March 4th, 2010 5:06 pm

     Started Matt Damon monday. Very painful let me tell you haha.. Will keep you posted!

129. jeff on March 14th, 2010 8:42 am

     hey sam, i’ve been working out for years — but my workouts are becoming boring and stale, so i want to try something new. i’m a smaller guy with a lean, muscular build — soccer player. should i start w/the matt damon workout? also, can you let me know what a pyrnamid is under the Statham chest work out? thanks for the tips!

130. Ruben florez on March 14th, 2010 2:03 pm

     hi sam
     i stop using the gym about a year ago, i had a tone up body but i started getting fat. i started again 3 weeks ago and i have lost 4kg already and my stomach is getting flat again. i am going to start the matt damon workout, how long should it take to show the results?

131. Tim on March 14th, 2010 8:10 pm

     Goin’ to start the Matthew McConaughey workout tomorrow, 3/15, will post before, and after pictures as I go along.

132. Sam on March 14th, 2010 8:21 pm

     Hi Jeff, awesome, the Matt Damon workout is great to start or you could try my new workout plan for men.

     Hi Ruben, you should begin to see results after about 4-5 weeks. Good luck and keep us posted.

     Hi Tim, awesome, please do send before and after pictures so we can show others how effective these workouts are! Thanks!!!

133. Ruben Florez on March 17th, 2010 12:09 pm

     hi sam, a quick question i am doing the matt damon workout, on wednesday it says to do pull ups but the gym i go to does not have a pull up bar, what can i do instead of the pull ups….
     thanks again for your help

134. Sam on March 17th, 2010 9:30 pm

     Hi Ruben, you can substitute cable rows or wide grip pulldowns, hopefully your gym has one of those!

135. James on March 22nd, 2010 4:43 pm

     Hey, In the first work out Celebrity body style: Matthew McConaughey, there is no back exercises or does the upper body workout include that? thank you

136. Sam on March 22nd, 2010 8:10 pm

     Hi James, yes the upper body part includes a little back, but you may want to advance to the next level if you want to do some more targeting of your back.

137. James on March 22nd, 2010 9:10 pm

     Thank you. I think i just might add a few more exercises to target my back a little more since my schedule is really busy and I can barely make it to the gym 3 days a week

138. jazziezz on April 1st, 2010 4:17 pm

     Hey Sam… This looks like a great routine. Going to give it a try this will be my last site to try out a real workout jazz out.

139. Sam on April 2nd, 2010 2:32 pm

     Awesome Jazz, train hard and let me know how it goes!

140. Ruben Florez on April 5th, 2010 12:00 pm

     hello sam
     would acai berry help me to lose weight quicker and tone up my body???

141. Micheal on April 13th, 2010 5:01 am

     hi Iam a 16 year old boy who is 5’3 and 110lbs. would this be a good workout for bulking up and adding weight and also becoming stronger. and is this safe because i still want to grow taller? and would you please give an example of a diet that would help me and should i take any supplements

142. Sam on April 13th, 2010 7:52 am

     Hi Michael, you can definitely go with these workouts and if you’re concerned about your height then I would just recommend that you don’t go super heavy with the weights. Keep it lighter and more reps. For diet and supplements make sure to read my new article Top 10 Workout Supplements for Men

143. Zeshan on April 13th, 2010 5:04 pm

     Hi Sam,

     I jumped right into the Matt Damon workouts and started in mid February. It has been over two years since I have worked out this consistently and in that time I fell out of shape..

     I am 6’3 and before starting the Damon workout plan, I was weighing in at around 256 and I am now at 237. I have changed how I eat and have seen some results in terms of how my body looks. On top of my workouts, I also try to get in some elliptical and rowing for about 30-45 minutes after every workout. I feel like my energy level is now way up and that I am stronger, however it seems as if there hasn’t been too much of a difference in the appearance my arms, shoulders and stomach. As a matter of fact, my frame is somewhat falling out of balance, where particularly my arms and shoulders are smaller and my stomach is only slightly smaller. Like most men, I am aiming for more mass up top (shoulders, arms and chest) and less on bottom (stomach). Initially, I was doing lighter weights 12-14 reps to get back in the swing of things. Last week, I pushed myself to start up going heavy 8-10 reps (or until failure). Do you have any suggestions? I would really appreciate it.

144. Sam on April 13th, 2010 8:54 pm

     Hi Zeshan, you’ve got it right, you will start noticing more results when you go a little more intense with your workouts. Also try switching up your cardio to high intensity interval training (HIIT) once or twice a week. You can read my article on HIIT here – High Intensity Interval Training

145. lib on April 15th, 2010 9:38 am

     Hi Sam,

     Looking at your work out plan….As a beginner, how to I gauge what weight I should start out at?

146. Sam on April 15th, 2010 1:55 pm

     Hi Lib, if you’re aiming for 10 reps, your 9th one should be really hard and the 10th one almost impossible. Adjust the weights until you get to that.

147. Ben on April 16th, 2010 11:41 am

     Hey Sam

     Thankyou for the workouts. I’m going to try the Matthew McConaughey body type. I just found this out today. Im going to basic soon and im trying to tone and lose weight. I haven’t found a good work out routine yet. At this moment im running at least 4 miles everyday and going to the gym for about a half an hour to lift weights. If you have any tips for me i would really appreciate it. Thank you.

148. marlon on April 23rd, 2010 7:06 am

     Hi Sam
     I always do run 15-20 minutes before I start my workout,but i only lift on dumb bell
     during work out with combination of sets on all body parts..
     Does my routine help me lose weight and gain muscles…

149. Sam on April 27th, 2010 1:07 pm

     Hi Marlon, I’m sure if you follow the training plans as set out in this section you will get better results. Always best to do your main cardio after your resistance training.

150. Rahmsii on May 2nd, 2010 8:33 am

     Hi sam,
     im real slim and want to put on some real muscle, what do you think is the best thing for me to do?

151. Sam on May 3rd, 2010 10:25 am

     Hi Rahmsii, you’ll definitley want to focus on eating more, especially whey protein. Check out my article on whey protein powder

152. Chris on May 4th, 2010 10:55 am

     Sam, thanks for the workout routine! I’ve been working on the basic one for 2 weeks now and enjoy it. I do have one question though: What similar exercises will hit the same area as the bent knee hip raises? I have a tough time with those, and I notice that I’m feeling a bit of strain in my legs (not painful, just that “working the muscle” kind of strain). Since this is a ab exercise, I presume I’m not doing it quite right since I’m feeling quite a bit in my legs (also my abs). Anyhow, since I’m having a tough time with that one, can your recommend any other similar ab exercise? There are quite a few ab-machines at my gym, so if I knew at least what area of the abs it targets, I might be able to figure out which of the machines to use as well.

     Thanks!

     PS – I’m very impressed on how you’ve kept up on this thread for so long!

153. mike on May 7th, 2010 12:04 am

     hi this is Micheal again the 5'3 one, will doing more reps with lighter weight give me the same results

154. Sam on May 7th, 2010 12:39 am

     Hi Mike, more reps with lighter weights will work better for toning & losing fat. Go heavy if you want to increase muscle mass & strength.

155. ryansullivan5 on May 8th, 2010 5:32 pm

     Hi im 18 i weigh 188 pounds i been lifting for about three months now and it seems im not getting as sore on my upper body my legs always kill but now my triceps or bis anymore any suggestions

156. Sam on May 9th, 2010 6:23 pm

     Hi Ryan, you really need to focus on adding more variation to your workout. Try switching it up and doing an entirely different workout, this one is pretty good – Channing Tatum Workout Routine

157. Tariq on May 10th, 2010 7:39 pm

     Sam,

     After workout my body is very tired especially the lower body. Shouldn,t I feel energetic and active? Why is that and what can I do to avoid this all day pain.

     Thanks

     Tariq

158. Sam on May 11th, 2010 7:50 pm

     Hi Tariq, sounds like you may not be getting adequate pre and post workout nutrition. For more info on these read – Pre Workout Energy Foods & Post Workout Nutrition

159. Ruben on May 11th, 2010 7:55 pm

     hello sam,
     a quick question is it better to do cardio before the workout or after the workout..

160. 619khaled on May 11th, 2010 8:53 pm

     Hi,am khaled,22,i used to go gym but i left out in middle.And again i started gynm 2 days back,cud u please tell me the daily routine and i want to gain wait,am weighing 50 kgs now,cud u please comment me.Thanks

161. Sam on May 12th, 2010 5:57 am

     Try following the workout routine for men here – Workout Plan for Men

162. Sam on May 12th, 2010 5:59 am

     Hi Ruben, it's best to do your cardio after your weight training so you can keep your max strength to lift the weights.

163. Bes on May 15th, 2010 12:40 pm

     Hi,
     Im interested in doing the Matt Damon workout, just wondering if it would be beneficial to some weights on the cardio and core day ?

     Thanks

164. Sam on May 20th, 2010 5:19 am

     Hi Bes, it's good idea to give your muscles some rest time on the cardio/core day as that is the time they recover and grow.

165. Sam on May 20th, 2010 5:31 am

     If you're going for 10 reps, use a weight where the 9th rep is quite hard and the 10th one is almost impossible.

166. Troy on May 20th, 2010 5:36 pm

     Hey Sam, I am 5'11 and weigh 150lbs. I wan to build lean mucsle. Which routine would be best for me?
     Thanks!

167. Sam on May 25th, 2010 12:31 am

     Thanks for the comment Samuel and the broken image, we have fixed that. You should notice results in about 4-5 weeks, and no you must always add variety at least every couple months to keep what you have gained or your body will adapt and you will see the results slowly fade away. Your body has an incredible ability to adapt so variety is always key.

     Try sticking to a couple months of building and then a couple months of toning & defining.

168. Sam on May 25th, 2010 12:34 am

     Hi Troy, the Matthew McConaughey workout will be a great way for you start out and build lean muscle.

169. Sam on May 25th, 2010 12:38 am

     If I were your coach and wanted to improve your strength and agility then I would allow you to take 2 weeks here where you do some rest and relaxation. This is important in the off season to get you ready for the intense workouts which will be coming ahead.

     After 2 weeks where you are just getting some light cardio I would begin building up your routine in the gym. You definitely need to move up to the next level in your workouts and start focusing on the 8-10 reps max (which means heavier weights).

     After about 3-4 weeks I would increase the intensity even more and push you so that you are only doing about 6-8 reps. This will really help you increase your strength.

     A few weeks after that I would include high intensity interval training with you by doing sprints outside or even on the treadmill. We can include a focus on core strength by doing exercises like the ones in this article – http://weightlossandtraining.com/6-pack-abs-che....

170. Stephen on May 26th, 2010 5:25 pm

     Thanks for the great site! I was just wondering: on the beginner workout, is Tuesday supposed to be left blank like that?

171. Sam on May 27th, 2010 6:39 pm

     Thanks for catching that Stephen, it is supposed to say Off, I've added it back in now. Train hard and let us know how it comes along!

172. Walter on May 29th, 2010 4:30 am

     Hey Sam im 16 years old, 5,7″ 170. I was wondering if i should start the Beginner to lose weight and tone up, or go with Intermediate to lose weight fast and tone up faster?
     I really hope i can lose enough weight and tone up real good. If these aren't good for me, can you send me one to my email or recommend me one from the site?

173. Sam on May 31st, 2010 2:33 pm

     Hi Walter, definitely start out with the beginner workout and build up from there, you will see results in the same time and allow your body to gradually adapt so you don't get injured.

174. Sam on June 1st, 2010 6:55 pm

     Hi Yaz, your questions are definitely valid because there are two different training styles to keep in mind. Generally if you are a beginner and mostly concerned about reducing body fat, a total body workout or circuit style workout is a pretty good idea at least 3 times a week. As you get more advanced and want to build more muscle mass then split training is a smarter plan because it allows specific body parts more time for rest and recovery.

175. Sam on June 1st, 2010 6:56 pm

     Hi Andy, start from the beginner and build up gradually. Can you advance to the next level after 6 weeks, but the first workout will prep your body for the more advanced workouts ahead and prevent your chance of injury which can set you back much further.

176. Sam on June 1st, 2010 7:00 pm

     Hi Shaun, try the new beginner workout for men and I've included healthy recipes you can reference – http://weightlossandtraining.com/workout-plan-f...

177. alex on June 1st, 2010 8:17 pm

     i am 17 years old and im 5'11″ im 145 pounds and i have barly any fat i want to build muscle and be very cut not bulcky just ripped. i hear so many different ways people work out and i just dont know witch one is right for me one was to do chest arms and shoulders one day then all back and legs the next and do that every other day with a little cardio each day for a warm up the other workout was monday – monday chest arms shoulders, tuesday – cardio, wednessday – back, thursday – cardio, friday – legs, sar/sun – rest with little or no cardio. whats right for me?

178. Sam on June 8th, 2010 11:18 pm

     Hi Alex, try the intermediate workout, having 2 days off is important to allow your muscles to recover and grow.

179. Sam on June 8th, 2010 11:21 pm

     Try the meal plan for the 6 Pack Abs Checklist article or you can get recipe ideas here – http://weightlossandtraining.com/workout-plan-f...

180. Sam on June 8th, 2010 11:32 pm

     Hi John, you bet the beginner workout is great. You can also try this entire plan – http://weightlossandtraining.com/workout-plan-f...

181. Antonio on June 10th, 2010 1:40 am

     Hi sam, I'm 5'9, 165lbs, and 13% body fat. I'm looking to gain weight and build muscle. I went from 145 to 165 since March 1st, 2010, so that's good but I think most of it is going to my body fat. Which workout routine would you recommend the beginner or advance? Also on what day would I be able to fit my abs since I have been told abdominal exercises help decrease your body fat and tone your abs. – Thanks, Tony

182. Sam on June 10th, 2010 5:23 pm

     Hi Tony, start from the beginner and advance to the next level every 6 weeks. Also try this article for 6 pack abs checklist – http://weightlossandtraining.com/6-pack-abs-che...

183. andy on June 13th, 2010 9:39 am

     cheers

184. Tanner nors on June 24th, 2010 9:08 pm

     hi sam
     i am a fresmen in high school and am trying to get in shape for football season. i am involved in a summer workout program but it is only from 8am to 10am and after that i go home and try to workout but i dont have the money for a gym membership or any free weights or other kinds of workout equipment. do you have any sugestions to help me burn some of the bodyfat i have. i have built up some muscle but there is still some body fat the i need to get rid of before i feel that i am ready for football season

185. Sam on June 29th, 2010 8:07 pm

     You may want to check out this link for workout at home – http://weightlossandtraining.com/workoutroutine...

186. Sam on June 29th, 2010 8:10 pm

     Lean muscle is just muscle gain without the fat. How to build it, check out this article – http://weightlossandtraining.com/build-lean-mus...

187. Sam on June 29th, 2010 8:11 pm

     Finish one exercise before going to other. 1 minute max between sets if you want to keep your body from cooling off.

188. Sam on June 29th, 2010 8:12 pm

     Start from the beginning and move up a level every 6 weeks.

189. Cole on July 6th, 2010 12:07 am

     hey sam
     im 15 and i weigh 130 pounds. i have been working out at home for about a year and i recently joined a gym a few months ago. i bought a thing of whey protein. could you tell me when and how i should use the whey protein?

190. Sam on July 6th, 2010 10:45 pm

     Hi Cole, check out my article on pre workout energy foods – http://weightlossandtraining.com/pre-workout-en... and post workout nutrition – http://weightlossandtraining.com/post-workout-n...

191. Sam on July 7th, 2010 11:57 pm

     You can do the same exercise with a pulley or a easy bar, just make sure you have a slow controlled movement with your elbows in.

192. sami on July 9th, 2010 2:43 pm

     hey sam i am 6ft 1inch. and weigh 210 pounds.i have been working out for the last 2 to 3 months….so far i have been using weights of 5 pounds for my bicep curl (alternate dumbbell & hammer curl)…i do 4 sets of 16 reps…should i start adding more weights with current weights or should i wait for more 2 to 3 months???

193. Sam on July 9th, 2010 8:22 pm

     Hi Sami, you should definitely be increasing the weights at this stage!

194. Bandit18b on July 11th, 2010 2:03 pm

     Is it bad to go straight into the intermediate workout?

195. Sam on July 12th, 2010 5:44 pm

     Not if you have been working out for the past few weeks. It's a good idea to start from the beginner otherwise so you get your muscles ready for some of the more advanced exercises.

196. Bandit18b on July 13th, 2010 12:37 pm

     Ok, just one more question, on the Matt Damon workout routine you give thursday off, but would it be ok to move friday to thursday and saturday to friday to give the weekend off?

197. sami on July 13th, 2010 6:20 pm

     hey Sam,
     can you notify me about the workout routine am following for bicep is adequate or not ??

     # 3 sets of barbell curl

     # 4 sets of Dumbbell curl

     # 4 sets of concentration curl

     i follow this routine 4 days a week….

198. Sam on July 14th, 2010 4:42 pm

     Hi Sami, that looks pretty decent, but I would replace the concentration curl with another exercise as I've found it to not be that effective. Also 4 days a week is too much for such a small muscle. Go for 2 times a week and increase your weights so you are pretty sore the next day or two. Pullups are awesome for biceps since they place stress all along your arms and include your lats as well.

199. Sam on July 14th, 2010 4:43 pm

     You can definitely try that, but it is usually a good idea to have a day rest in between your training since it really gives your muscles more recovery time which is essential in growth and strength. Try alternating it every week to hit best of both worlds!

200. sami on July 20th, 2010 7:08 pm

     hey sam,
     i am pretty much concerned about my arm fat.i need to lose it,otherwise i am not getting a ripped arm.man please let me know what will be the effective exercises to get rid of it??

201. Sam on July 22nd, 2010 8:45 pm

     Three's no way to spot reduce so you need to lose fat all over through high intensity interval training – http://weightlossandtraining.com/high-intensity...

     Also make sure to watch your diet and remove processed foods and sodas, here is a great article on the diet part – http://weightlossandtraining.com/6-pack-abs-che...

202. Uthman on July 28th, 2010 4:08 am

     i want a beach body sam , i am 17 years old 6 feet and weigh currently 120 lbs. i have a bit of stomach fat but i want to get abs and a big chest. u know , a beaxh body.what should i do? what kind of excersises.

203. Sam on August 4th, 2010 10:24 pm

     You're on the right section of the site for those workouts so give these a go and keep progressing every 6 weeks. Diet is also key and this article has some great breakfast, lunch and dinner ideas for men – http://weightlossandtraining.com/workout-plan-f...

204. YoungGuns on August 7th, 2010 3:36 am

     hi Sam,
     i am 17 years old, and i have been working out about 2 times a week, on and off, for the last year or so. I would like to start taking it more seriously and working out more often, probably around 4 times a week or so. I was just wondering if you could please direct me to a suitable workout plan. My main goal is to increase muscle mass and get jacked!

     thanks in advance for all your help

205. Sam on August 10th, 2010 1:56 am

     Try these workout plans and advance to the next level every 6 weeks. Once you've done the advanced try going through the workouts and training section of the site for other workout plans, you might find the channing tatum workout to be a pretty god one – http://weightlossandtraining.com/channingtatum-...

206. Sam on August 10th, 2010 1:59 am

     When building muscle you are usually in a weight gain phase in which the definition in your muscles is not the focus, but when toning you are going for lighter weights and greater reps to increase definition and lean out.

207. Sam on August 10th, 2010 2:05 am

     Really challenging to do that since your diet will have to be extremely strict. Try 6 weeks with one focus and then alternate for best results.

208. Sam on August 10th, 2010 2:10 am

     Hi Ben, thanks for the great feedback. With regards to diet check out this article which includes healthy recipes – http://weightlossandtraining.com/workout-plan-f.... You may also want to go over the 6 pack checklist – http://weightlossandtraining.com/6-pack-abs-che....

     For inclined dumbbell presses try doing them on a stability ball with a very light weight until you build the strength to go heavier, you will have to keep your abs tight to maintain balance. For seated calf raise you can do double and then single foot calf raises on a ledge.

209. osiris on August 14th, 2010 4:41 am

     Hey, I’m 21, between 5’8 and 5’10 and 210 lbs and i have been trying to loose weight for the last couple years without much success. Most of the weight i want to get rid of is in my stomach area. I have trouble doing cardio exercises because if i use an exercise bike, it doesn’t feel like i am doing anything, but if i try using a tread mill i can only go for about 5 min before i have to quit because my legs cramp up bad. I was wondering if you could suggest which exercises would be best for helping me loose weight and whether i should try gaining muscle before trying to loose weight or lose weight before gaining muscle.
     Thanks

210. Sam on August 24th, 2010 10:42 pm

     Hi Osiris, keep the treadmill going and just try adding a minute each time. Good idea to lose weight before gaining muscle in your case so play around with all the cardio equipment available to you. If your legs cramp on the treadmill after 5 mins, switch to the elliptical, then switch to the bike after that if it happens again. Good luck and never give up!

211. Adam on August 25th, 2010 1:28 am

     Hi,

     I have followed a similar workout in the past to the ‘beginner-shed fat and tone up’. It worked well for about 2 months and then I really struggled to make further improvements. I think this was because I was doing 3 sets of the same number of reps each time (3 sets of 8 reps) which you call ‘plateauing’. I noticed that you advised to mix up your reps every 4-6 weeks to prevent this. What does this actually mean? I’m currently focusing on putting on more size so am aiming for 3 sets of 10 reps per exercise. After 4-6 weeks should I consider changing to more or less reps?

     Thanks.

212. Sam on August 26th, 2010 9:42 pm

     Try the beginner workout on this page it will be a great start for you and just make sure you go don’t go too heavy as that may stunt growth.

213. Sam on August 26th, 2010 9:42 pm

     Hi Adam, you got it. Try doing about 6 weeks of heavier weights and lower reps (around 8), on the following 6 week session go for lighter weights and higher reps – around 10-12.

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