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The Three Day Full Body Building Routine Program

by   Jan 18, 2007

Vegan Lifestyle

, more specifically a vegan lifestyle has gotten more mainstream attention in recent years and I am writing this article in an effort to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.

products. Veganism: Vegans (pronounced vee-guns) are vegetarians who do not eat any foods (eggs, dairy products, meat, etc.) derived from animal sources. Most vegans also do not use products that require for their production the death or suffering of animals, such as leather, fur, wool and certain cosmetics.

It is my goal to show how a vegan lifestyle can still help bodybuilders make great gains but in no way am I attempting to push my beliefs and lifestyle on anyone. This article is for anyone who is interested in a vegan bodybuilding lifestyle and those who would like to know more about being a vegan bodybuilding.

This article is the first of many installments that I will be writing over the course of the year. In this first part I will highlight workouts that will help vegan bodybuilders build muscle.

Vegan Vs. Regular Capsules Regular capsules use animal gelatin (or animal ‘jelly’ – made from boiled bones, skins and tendons of animals) while Vegetarian caps are all natural non-gelatin based. Vegetarian caps can also be made from Agar-agar, which is derived from seaweed, (but expensive). It can also be made from Kazu. Products like Jello, gum and snack pack can potentially have gelatin in it, but there are variations of each of these products made by the same companies without gelatin. So, if a product has ‘gelatin’, it cant be vegan

Vegan Workouts

It is tempting to try the workouts that are listed in many of the muscle magazines. However, it is important for vegans to realize that their lifestyle and nutrition programs do not support the necessary to train with high volume and frequency. I can vouch to this from experience.

It does not take much to stimulate muscle growth, heavy weight and low reps will get the job done. It is important to keep workouts under 45 minutes. Most of my workouts last only 30-to-35 minutes. Later on in the year toward “beach season” I will highlight workouts and routines to help shed  and cut up but the main point of this article is to build muscle.

How much, if any  to be done is based on the individual. When I bulk up I do not do any cardio at all, but I would say that those who would like to do cardio, do 2-to-3 sessions of 15-to-20 minutes at a low intensity per week. The bike, elliptical or walking or jogging on the treadmill are great choices.

Keep the intensity, frequency and duration low. Also, make sure to have a vegan-friendly  (, rice, hemp) 20 minutes before doing cardio to prevent any muscle loss during the cardio workout.

Weight Lifting Guidelines

Friday: Shoulders & Traps   1 set of 10 reps   4 sets of 6-8 reps   3 sets of 10 reps   3 sets of 10 reps   1-2 sets of 10 reps   2 sets of 8 reps

Conclusion

There you have it. This is how I work out and this workout will definitely help you to maximize your gains, minimize your time in the gym and maximize your recovery potential which leads to the growth of new muscle tissue.

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