kirk miller workout plan

| MAIN | TRAINING | NUTRITION | SUPPLEMENTATION | MOTIVATION |

Training Overview

 

CHEST

The chest is such a noticeable muscle group. It is always first to walk into a room and therefore it is very important in a balanced physique to have an impressive big chest. The chest is used in pushing and wrapping your arms round something. The chest is made up of two main muscles.

The upper region of the chest muscle fibers originate in the anterior portion of the clavicle, and insert into the humerus – (the upper arm bone.) These muscle fibers can be referred to as the ‘clavicular fibers.’

The lower, and also the largest region of the chest muscle fibers originate in the sternum, and also insert into the humerus. These muscle fibers can be referred to as the ‘sternocostal fibers.’

Chest is a muscle that is hit best by heavy pressing movements. As the chest looks best with mass and the best way to get mass is by using heavy pressing movements. People often think that the chest is a large muscle group but compared to the rest in the body it is really only a medium sized muscle group. therefore not needing too many sets.

BACK

The back is such a large muscle group compiled of approximately 17 muscles. These are grouped into three different packages of muscles: Upper back / neck, superficial mid / lower Back and smaller deeper muscles.

Ultimately, what this means is that isolation of specific muscles is more difficult than in the limbs. A better way to think about back training is to consider the various 3 dimensional movements that can occur in this area.

SHOULDERS

The shoulder is one of the most complex joints of the body. Any movement you do, let’s take an example, pushing and pulling,
you somehow involve your shoulder muscles . Simply speaking when performing compound exercises like Bench press, dead lifts; you involve all your shoulder muscles. Can you think of many exercises that don’t require the engagement of the shoulders? Even lifting a single dumbbell from dumbbell rack needs work from the shoulders.

ARMS

The arms are an incredibly important group of muscles when it comes to achieving an aesthetic, proportional physique. Not only do big arms look good, strong arms also contribute massively to strength in all Upper-body compound exercises, such as the Bench Press and the Barbell Bent-over Row. As you train other body parts, you will essentially train your arms as well as they come in to play through out a number of different exercises. Every arm workout I will expect you to great an insane pump!

LEGS

Training Legs involves some of the more complex movements in the gym, but there are many different exercises you can perform and in plenty of different ways to enhance and grow your legs; one of the biggest and most difficult muscle groups to work on.

People often underestimate how many muscles actually need to be trained in order to achieve a desirable, balanced physique, and work on the assumption that just training the quads will assist their goals of packing on the mass.

 

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| MAIN | TRAINING | NUTRITION | SUPPLEMENTATION | MOTIVATION |