Bodybuilding Workout To Pack On Muscle Mass!
"What's the best bodybuilding workout? How many sets should I do?... how may exercises should I do?... are low reps better than high reps? What are the best isolation exercises?”...
Out of all the questions I get asked by my clients, those make up 95% of em’.
Here's the deal, there is no 'perfect' bodybuilding workout. There is no 'perfect' rep range, and there is no 'perfect' muscle building exercise.
You see, your total workout sets, reps, intensity, rest in-between sets and total number of exercises per workout will vary depending on your current level of training experience (or a lack of).
If you have never lifted weights before, you'll have to follow a routine that's best suited for a beginner who's unaccustomed to weight training.
(Hint; you can click here to try my step-by-step Massive Muscle Building training and nutrition program for guaranteed mass and strength gains)
Picking up a bodybuilding magazine and copying the routines in them in hopes of achieving massive muscle growth is a guaranteed fast way to failure!
Because pro bodybuilders have years of weight training experience and following what they're doing is the absolute dumbest thing you could ever do (even if you have some training experience under your belt).
What’s more, all 'pro' bodybuilders have tremendous genetics and are capable of recovering from intense training far batter and faster than the average person, that includes you and me.
'Pros' also use performance enhancing drugs (which we won't discuss in this article) that allow for rapid muscle growth when combined with a proper muscle building diet.
You see, unless you've got years of lifting experience and you've gained at least 20 to 30 pounds of lean muscle (not body-fat or water weight) your muscle building / bodybuilding workout should NOT include ANY isolation exercises, machine movements and cable exercises.
If you have very little or no weight training experience, I highly recommend that you read the below section, if you already have 2, 3, or more years of consistent training experience in the gym, you should have enough training and exercise knowledge and can skip this part and go right ahead to the workouts at the bottom.
Why You MUST Do The Bench Press, Squats and Deadlifts!
Any muscle building workout and routine (especially for beginners) must include the basic, time-tested free-weight compound movements. These movements are the Bench Press, the Squat and the Deadlift.
Attempting to build muscle without these 3 movements is like trying to drive a car without gasoline – you’ll never get anywhere!
The squat, bench press and deadlift work multiple muscle groups at the same time, that’s why they’re called “compound” movements.
The Squat effectively works your quadriceps, hamstrings, glutes and calves. The bench press effectively works not only your chest, but also your shoulders and triceps. And last but not least, the deadlift works your middle back and lower back as well as your quadriceps, glutes and trapezious muscles.
These 3 compound movements also stimulate your body’s natural testosterone production far better than other movements (including isolation movements). In case you’re not aware; testosterone is the number one muscle building hormone in the human body.
Isolation exercises on the other hand, only work one muscle group at a time and require less overall effort to perform, which leads to less muscle growth and less testosterone production.
The same goes for machine training and cable exercises. They are nowhere near as effective as good-old barbells and dumbbells at stimulating muscle growth and testosterone production.
That being said, isolation exercises, machines and cables do have a place in your bodybuilding workout, but not if you’re a beginner
What Determines A Bodybuilding Beginner?
Like I’ve mentioned above, you’re a beginner bodybuilder, weight trainer, muscle builder or whatever you like to call yourself, if you have not put on at least 20 pounds of muscle.
You’re also a beginner if you don’t have at least 1 year of consistent training experience. If you’ve been “hittin” the gym on and off every few months for the past few years, and you haven’t gained a noticeable amount of muscle mass (at least 20 pounds), then you’re considered a beginner no matter how much information you’ve read on muscle building training and nutrition.
Unless you’re training just to maintain your current bodyweight, fat loss, or just for general health reasons, you’re considered a weight training “newbie” or a bodybuilding beginner, as you have less than a year of consistent training experience.
If your current routine has you doing isolation exercises, machines, cables super-sets, giant sets, or any other advanced training methods and you fit the above description of a “beginner”, I can guarantee 100% that you’re not making the kind of progress you should be making and could be making if you were following a proper beginner routine that’s centered around the big 3 compound movements.
After you’ve built up some decent muscle mass and you have your initial year of consistent weight training experience under your belt, you’re considered an intermediate trainee.
Anyone with more than 3 years of consistent bodybuilding training experience is considered an advanced trainee. Of course, training “levels” are highly subjective because everyone builds muscle at different rates depending on genetics, lifestyle, and other factors.
But for the majority of people, the beginner (less than 1 year of training experience, an intermediate (2 to 3 years of bodybuilding experience, and an advanced trainee (more than 3 years of experience) categories will apply.
Bodybuilding Workout for Beginners, Intermediates & Advanced Trainees
Alright, now that you know which category you fall under, here are some proven effective bodybuilding workouts for beginners, intermediates and advanced trainees.
Please note: You won't find any fat loss or cardiovascular training workouts on this page. I've designed these bodybuilding workouts for one thing only: To help you build muscle size and strength fast no matter what your level of training experience.
Also, note that these bodybuilding workouts are listed by body-part. So for example, if you’re an intermediate trainee and you like to train chest and biceps during one workout, print both the chest workout and the biceps workout and combine them together.
If you’re a beginner, you should be doing a whole-body routine that hits as many bodyparts as possible in one workout. So choose a bodypart routine for each bodypart separately and print each out or just use the already combined routines at the bottom of this page.
P.S If you’d like to follow a step-by-step proven system for building muscle mass and strength complete with professionally designed and completely done-for-you bodybuilding workout plans (sets, reps, exercises, training frequency), meal plans, progress tracking charts, a Q&A training and nutrition database, an exercise demonstration guide, a supplement review guide, audio coaching and much more, then click here to find out more about the Massive Muscle Building system.
Workouts By Bodypart
Chest Workout (beginner)
Chest Workout (intermediate)
Chest Workout (advanced)
Biceps Workout (beginner)
Biceps Workout (intermediate)
Biceps Workout (advanced)
Complete Bodybuilding Routine (Beginner)
Complete Bodybuildnig Routine (Intermediate)
Complete Bodybuildnig Routine (Advanced)
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