Bodybuilding workout routines from pro and top level amateur bodybuilders, as seen within the magazines are NOT the way in which relating to gain muscle quickly.
Bodybuilders who’ve risen to that level and construct that type of muscle mass, are one in 1,000,000 genetically speaking and muscle constructing happens for them with almost any workout they select to make use of.
Mix that with the rampant drug use and these bodybuilding workout routine probably aren’t for you. But when you wish to learn gain muscle quickly, read on!
Have you ever ever seen Arnold’s Bodybuilding Encyclopedia? A few of those routines were crazy! Six days per week, two workouts per day, 60 or more work sets per workout! Yeah, sure, it’d work for Arnold (although I believe he could’ve worked out a LOT less and made higher progress, FASTER!).
So what type of bodybuilding workout routines DO work? Glad you asked! First, ignore split routines, not less than for awhile.
Full body workouts have fallen out of favor, which is a shame, because they’re a implausible technique to gain muscle quickly. And also you haven’t got to workout six times per week, just two or three full body workouts will suffice.
Bodybuilding Workout Routines Guidelines – The way to Gain Muscle Quickly –
1. Full Body Workout Routines
2. Workout 3 times per week
3. Use big, basic, compound exercises just like the squat, deadlift, bench press, military press, pull ups and rows
4. Use Progressive Overload
This implies, all the time try to extend your reps and whenever you hit your goal number add a little bit weight next workout and work as much as your goal rep number again.
5. Keep the work sets for every workout within the 10 to 16 sets range.
6. Get enough time under tension
The lifting tempo for reps was 2 seconds up and 4 seconds down. In a set of 8 to 12 reps, that is 48 to 72 seconds of tension time in a set.
On top of that Arthur Jones used to recommend continuing to push or pull the bar so long as possible (as much as 20 seconds) on the last rep that you simply couldn’t complete.
Take a go searching your gym. How long do most sets last for most individuals there? Not anywhere near that long!
You haven’t got to count seconds in your reps (it’s boring!). Lift with good form and extend your sets. If you happen to like heavy 6 rep sets, great!
Do this next time. After you get your six reps, quickly take weight off the bar and go to failure again (take 10% – 20% off) after which do it a 3rd time. This fashion you get the advantage of heavy weights AND more time under tension.
Try adding these guidelines to your bodybuilding workout routines for more muscle mass.
