beginners guide

Attention
LDNMuscle accept no liability for any injury, loss or damage resulting from physical exercise. By following our guide
you voluntarily assume the inherent risk of physical/resistance training. Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice
immediately and do NOT proceed to partake in any activity. Any supplements featured within the guides are optional
and must be taken in strict accordance with manufactures recommendations, if in any doubt always consult a physician. Always ensure your technique is correct and train within your own capabilities and observe any safety practices/
code of conducts present within your own gym.

Copyright
As with all our products the LDNMuscle Cutting Guide is subject to our standard terms and conditions, disclaimer and
protected by copyright, and as such any attempts to;

Copy or duplicate

Issue copies

Sell, rent or lend

Show or communicate

This guide to other members of the public, is strictly prohibited.

LDNM

beginners guide
our ethos
We are two sets of brothers from South-West London with a passion for nutrition and training for health, fitness and aesthetic goals. We set up www.ldnmuscle.com (EST. 2012) as a
way of creating an informative website that could answer all the questions we commonly
received on topics such as diet and training.
We all have full-time jobs and varying commitments whilst running the company, and of
course finding time to fit in intense training and a strict diet. This allows us to have greater
empathy with our followers than most companies and fitness models, who have the luxury of
training full-time.
We are, and always have been 100% natural, using only legal, commonly available supplements- strictly no pro-hormones, steroids or performance-enhancing drugs. We are intent on
spreading the natural ethos we all uphold - recreational users are often uneducated of the
mechanism and biochemistry of the drugs they are taking and are sold nothing more than
a course of hormone-debilitating and potentially cut, tampered with and/or contaminated
tablets or liquids.
We are 100% independent, having turned down various sponsors, allowing us to give unbiased, simple, honest and realistic advice. We chose to distance ourselves from supplement
companies as we believe the vast majority attempt to sell customers the dream, as does
much of the fitness industry as an entity. We became highly frustrated and increasingly disenchanted with an industry commonly fortified by unjust bold claims and obvious lies.
This is our approach, how we strive to do things;
Diet is the biggest factor- optimal training intensity, and health and fitness related goals will
never be fully achieved by the average working person without the accompaniment of a good
diet plan.
We spare you from unscrupulous claims- the supplement industry makes bold claims about
almost every supplement they market, using monstrous ambassadors and models as implicit
evidence that they work. The vast amount of supplements dont do what the company, or the
hulk- like models promise, and will only truly work when combined with a strong diet.
Were all proud to practice what we preach- our muscular gains have not been drastic over
a period of months, we have had to work hard year on year, learning from our mistakes and
learning what kind of training and nutrition works for us; all four of us with different genetic
strengths and weaknesses.
This ethos is engrained within all the LDNM Guides and Packs available; with most
containing at least four different workouts, and valued diverse input from each of the
members of #TeamLDNM.
Best of luck on achieving your health, fitness and aesthetic goals, we wish you every success
from all of us here at Team LDNM:
Lloyd, Max, Tom & James.

LDNM

beginners guide

welcome to
#teamldnm

warm welcome from all here at #TeamLDNM. This guide has

been put together by us to give you a solid grounding on your
journey to improving your health and aesthetics. Making exercise
an enjoyable and maintainable part of your life is key to sticking
with any program, as is learning the correct technique for big lifts
to minimise the potential for injury. So have a flick through and
dust off your trainers, youre ready to make those changes youve
always wanted to.

LDNM

beginners guide

LDNM Tips
diet
Diet is probably the most influential factor in any training program. Full diets are available
within our premium plans but here are some tips to help you get the most out of the next 6
weeks training
Eat 4-5 meals a day, spaced evenly apart. These should contain a good quality source of
protein
Eat 90-120 minutes before your weights session. This meal should have a lean protein
source (such as chicken/turkey/tuna), lower GI carbohydrates (oats/white rice/pasta) and
vegetables
30-60 minutes after your workout, consume a meal similar to that you had before your
weights session

training schedule
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout
ONE

HIIT

Workout
TWO

OFF

Workout
THREE

OFF

LISS

training principals

There are 3 key types of workouts you will be performing over the 6 weeks, these are:

Resistance training:
Lifting weights and moving against resistance causes damage to your muscles, this is why
you get sore muscles (aka DOMS) after working out! Your body then repairs the damaged
muscles, using the protein and other foods you eat, bigger and stronger than before so that
the muscles are more resilient! If you look at conventional bodybuilding workouts, you will
be doing up to 6 exercises on a body part! As a beginner, this is not necessary doing 1 or 2
exercises on a body part will stimulate the maximum amount of muscle growth.

HIIT:
High Intensity Interval Training is a form of cardio. It involves training in short bursts at 100%
followed by a longer rest. This is how sprinters train and a contributing factor to why they are
so lean. Because of the intensity of HIIT, it forces your body to make metabolic adaptations
and can burn calories for up to 48 hours afterwards!

LISS:
Low Intensity Steady State training is another form of cardio. Training for up to 45 minutes at
a low intensity (you should be able to hold a conversation while performing LISS) first thing in
the morning before eating! allows your body to burn body fat for fuel, rather than using
energy from food you have already eaten.

LDNM

beginners guide

LDNM discounts
We value our independance here at LDNMuscle. We arent tied to any
companies as it allow us to be completely honest and un-biased.
These are the companies we personally trust and buy from, so we
have negotiated exclusive discounts for all our followers.
The best quality and value meat we have come across
by a long-shot, delivered straight to your door. Also suppliers of your usual essentials such as liquid egg whites,
nut butters and a whole host more.
NEW CUSTOMERS CODE: LM6088
Enter this at the checkout to receive FREE chicken
breasts.
Probably the most advanced protein company around,
taking pride in delivering superior quality sports supplements. All products are HFL tested and athlete safehench why they sponsor so many GB athletes!
CUSTOMER CODE: LDNM100
Enter this at the checkout to receive 7.5% off your total
order.
Stocking a huge range of gym essentials, notably their
instant oats and oat bran. Protein, Bcaas, creatine and
all your usual supplements are also available here,
alongside tonnes of training equipment.
CUSTOMER CODE: 007PT255
Enter this at the checkout to receive 10% off your total
order.
Excellent for all those basics, from dextrose to gluten
free oats. Delicious array of nut butters, including Chocolate Hazlenut butter- a must try! And perhaps the most
comprehensive line up of protein flavours ever seen!
CUSTOMER CODE: LDNMUSCLE
Enter this at the checkout to receive 10% off your total
order.

LDNM

beginners guide

EXERCISE 2

EXERCISE 1

workout
one

SQUATS
4 sets: 8 reps
60 seconds rest
THESE ARE PRACTICE SETS. THE FOCUS
IS ON BUILDING CORRECT TECHNIQUE
USING A LIGHT WEIGHT!
Place feet slightly wider than shoulder
width apart with your toes pointing
slightly outwards. Keep weight through
your heels ensure you go as low as possible, until you cannot keep your calfs
and torso at the same angle.

BENCH PRESS
4 sets: 6 reps
60 seconds rest
Take a comfortable width grip on the
bar, lowering it so that it touches your
chest in line with your nipples. Focus on
pushing through your pecs and triceps
while keeping your elbows in line with
your shoulders.

LDNM

EXERCISE 6

EXERCISE 5

EXERCISE 4

EXERCISE 3

beginners guide

SINGLE ARM ROW

4 sets: 6 reps (each arm)
60 seconds rest
Fully extend your arm at the bottom of
the rep and draw your elbow in a natural
arc past the body so that the dumbbell
touches your body at the bottom of the
rib cage. Do not twist your body or dip
your shoulder during the rep.

INCLINE FLYES
2 sets: 8 reps
60 seconds rest
Keep your elbows in line with your nipples throughout the range of movement.
They should come below shoulders at
the base of each rep - however, if this is
too uncomfortable, go as low as you can
without causing discomfort.

LAT PULLDOWN
2 sets: 8 reps
60 seconds rest
Take an overhand grip around 30cm
outside your shoulder width. Initiate the
movement by pulling down through your
back lats rather than your biceps - sitting up straight; pull the bar down until it
touches your upper chest.

EZ-BAR CURLS
3 sets: 8 reps
60 seconds rest
Take an underhand grip shoulder width
apart, keeping elbows locked by your
sides. Fully extend your arms at the
bottom of the rep, with a strong bicep
contraction at the top of the rep.

LDNM

EXERCISE 7

beginners guide

SKULL CRUSHERS
3 sets: 8 reps
60 seconds rest
Elbows stay directly above your shoulders throughout rep- not bowing out
during the lift or down towards your
legs. The bar should stop at your hairline
or upper forehead at the base of each
repetition

LDNM

beginners guide

HIIT
Shorter than you think!
HIIT workout can take as little as 15 minutes to complete, but the
trade off is that you have to be working AS HARD AS YOU CAN during
the intervals! You should feel as though you are ready to quit after
the first effort!

Outdoor sprints
These can be performed anywhere - in the park, on a road, up a hill
- just make sure it is a safe surface, free from traffic. We advise NOT
performing them on a treadmill for saftey reasons.

10

5-10 minute warm up walk/jog

4x 100m sprint, recover during walk back to the start
4x 60m sprint, recover during walk back to the start
5 minute cool down walk/jog

LDNM

beginners guide

EXERCISE 2

EXERCISE 1

workout
TWO

11

SQUATS
5 sets: 5 reps
90 seconds rest
INCREASE THE TOTAL WEIGHT EACH
SET!
Place feet slightly wider than shoulder
width apart with your toes pointing
slightly outwards. Keep weight through
your heels ensure you go as low as possible, until you cannot keep your calfs
and torso at the same angle.

QUAD EXTENSION
3 sets: 8 reps
60 seconds rest
Ensure a full range of mevement and
extension of legs. Do not move the body
to swing the weight up, ensure effort
comes from quads only.

LDNM

EXERCISE 6

EXERCISE 5

EXERCISE 4

EXERCISE 3

beginners guide

12

HAMSTRING CURL
3 sets: 8 reps
60 seconds rest
Keep back flat against the seat, initiating each curl with the hamstring NOT
through body movement. Ensure a full
range of mevement; stretch the muscle
to its fullest by fully extending the leg
before contracting the muscle as much
as possible.

CALF EXTENSIONS
4 sets: 8 reps
45 seconds rest
Take a neutral foot positioning. Keeping
your legs straight, ensure a full stretch
of your calfs at the bottom of the rep
and push through the balls of your feet.
At the peak of the rep ensure a solid
contraction of your calfs, holding this for
a second before lowering.

KNEE RAISES
3 sets: 8 reps
60 seconds rest
Hang from an overhead bar with
straight arms straight with the body
vertically. Raise your legs, pivoting from
the hips by contacting the lower abs and
bringing your knees to just above your
hips.

CABLE CRUNCHES
3 sets: 8 reps
60 seconds rest
Keep arms and legs in the same position throughout. Try to keep your lower
back straight, crunch your upper body
forward so that you feel the tension in
your abs. Focus on not pulling through
your arms.

LDNM

beginners guide

EXERCISE 1

workout
THREE
DEADLIFTS
15 single reps
15 seconds rest betweem reps
DO NOT go heavy - focus on form. Ask a
gym instructor to analyse your technique
for you.
With feet flat beneath bar squat down
and grasp bar with shoulder width, or
slightly wider, over hand or mixed grip.
Lift the bar by extending hips and knees
to full extension. Pull shoulders back at
top of lift if rounded. Return by bending knees forward slightly while allowing
hips to bend back behind, keeping back
straight and knees pointed same direc-

EXERCISE 2

tion as feet. Set up for the same starting

position between each rep.

13

SHOULDER PRESS
4 sets: 6 reps
60 seconds rest
Take a comfortable width grip on the
bar, lowering it so that it touches your
chest in line with your nipples. Focus on
pushing through your pecs and triceps
while keeping your elbows in line with
your shoulders.

LDNM

EXERCISE 6

EXERCISE 5

EXERCISE 4

EXERCISE 3

beginners guide

14

CABLE ROWS
4 sets: 6 reps
60 seconds rest

Take an overhand grip of the bar with

straight legs and a straight back. Fully
extend at the bottom of the rep, you
should feel a stretch across your back
muscles. Draw your elbows back past
your body until you feel your back muscles pinch together.

LATERAL RAISES
3 sets: 8 reps
60 seconds rest
Seated with body upright and arms
hanging directly down. Raise the dumbbells directly outwards, stopping slightly
above the shoulders at the peak of the
rep.

HAMMER CURLS
3 sets: 10 reps
45 seconds rest
Keep elbows in tight beside your body,
pointing at the floor throughout the rep.
At the peak of the rep there should be
a 45 degree angle between your upper
arm and forearm, squeezing through the
bicep.

DIPS
3 sets: 10 reps
45 seconds rest
Elbows remain static and body upright
throughout movement to isolate the
triceps instead of your chest and shoulders. Push through your tricep at the
base of the movement and fully extend
at the peak.

LDNM

beginners guide

LISS
Running on empty!
For LISS to be its most effective at burning fat, it is important you do
it after a period of fasting (where you havent eaten for more than 8
hours). Therefore the most logical time to do this is in the morning,
before breakfast.

Spinning bike or cross trainer

Perform 30-40 minutes of fasted cardio on either the spinning/exercise bike or cross trainer. You should be going fast enough that you
are breaking a sweat, but should still be able to hold a conversation
with the person next to you. If you have a heart rate monitor, your
heart rate should be between 120-140 beats per minute.
You can also perform LISS swimming (if you can swim!) but we dont
advise running becuase it can cause muscle catabolism (breakdown)
if done for extended periods.

15

LDNM

beginners guide
what now?

We hope you enjoyed our beginners guide and saw some good improvements in
your body and lifting!
But where do you go from here?
Look no further than our world renowned guides and packs - fully comprehensive
with unbeaten results, no matter what your goals.
Dont delay, get started on building that body youve always wanted now!

16

Want to shred up and reveal those

abs? Our world famous Cutting Guide
V2 will help you do just that with 15+
weeks of diet, training and supplementation advice.
For more information, tap here.

More focused on building bigger

muscles, while not putting on extra
body fat? Check out our Bulking Bible
with 20 weeks diet, training and supplementation advice.
For more information, tap here.

Looking to get a beach ready bikini

body? The Bikini Guide V2 will help you
achieve just that - with 12+ weeks of
easy to follow, female orientated diet,
training and supplementation advice.
For more information, tap here.

Need diversity in your workouts? Our

workout packs are a great way to mix
things up, introducing you to new techniques and exercises to stimulate more
muscle growth and shred more fat.
For more information, tap here.

LDNM

beginners guide

EXERCISE 1

bonus workout
arm destruction

REVERSE CURLS

HAMMER CURLS

FLAT BAR CURLS

3 sets: 6 reps, 12 reps, 25 reps
120 seconds rest
Check out the 6-12-25 protocol HERE.
Focus on correct technique for each
exercise!

17

LDNM

EXERCISE 2

beginners guide

DIPS

KICKBACKS

OVERHEAD
EXTENSIONS
3 sets: 6 reps, 12 reps, 25 reps
120 seconds rest
Focus on correct technique for each
exercise!

18

LDNM