A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

In order to build muscle mass at home we should preferably combine healthy workouts, diet and supplements. There is craze for flaunting a ripped appearance worldwide. Everyone craves to get six-pack abs and a killer physique. Most people also take up wrong techniques such as surgeries to exhibit a toned appearance, which can be extremely dangerous for your body in the long run.

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Building muscle without weight can be possible by undergoing a strict diet and workout regimen. Nutrition plays an important role in muscle development. The muscle mass of your body can be increased by consuming high protein and low fat diet. Natural sources of protein mostly include egg whites, soy based products, oatmeal etc. You can also eat lean meats and fishes. High fibrous foods such as fruits and vegetables are extremely beneficial for flushing out toxins because they are rich in anti-oxidants. One should completely avoid saturated fats.

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!
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Meal intake boosts your metabolism. In order to loose fats and gain muscle mass, one should take 6-8 small meals daily. Protein rich supplements such as whey and casein should be included in your diet plan. You can easily replace 1-2 meals with protein shakes, which can easily provide your body with tremendous energy.

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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Top 5 workouts to build muscles without weights

* Running: You can easily perform this workout from the comfort and privacy of your home by using a treadmill. This cardio workout mainly focuses on your lower body parts such as legs, thighs, butts etc.

* Bicycling: This is again a lower body workout, which can be performed at your home by using a stationary bike.

* Push-ups: It is considered to be the most effective upper body workout without weights. This exercise mainly emphasizes on your biceps, chest, triceps, fore arms etc.

* Abdominal Crunch: It's a great workout for toning your upper body, which ranges from your chest to your abdomen. This workout is extremely important for attaining six pack abs.

* Squats: Body weight squats mainly focuses on your lower body such as glutes, hamstrings and thighs.

In order to perform these workouts, you need lots of strength and endurance, which can be easily attained by consuming Nitric Oxide. It increases your blood flow, which consequently supplies enough oxygen and water to your working muscles. Nitric Oxide helps in muscle pumping. It also prevents various diseases such as diabetes, cancer, osteoporosis, and heart problems. It nourishes your immune system and rejuvenates your nervous system. Nitric Oxide also acts as a anti aging agent and can easily stimulate weight loss.

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Build Muscle Mass at Home Without Weights - Top 5 Exercises to Build Muscles Fast Revealed!

Shoulder Workouts For Mass Muscle Building

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Shoulder Workouts For Mass Muscle Building

Read these shocking 5 reasons why you are not putting on muscle (click link): http://www.bodybuildingworkoutsinfo.org/musclegainsecrets William is a certifie...

Shoulder Workouts For Mass Muscle Building

Shoulder Workouts For Mass Muscle Building

Shoulder Workouts For Mass Muscle Building

Shoulder Workouts For Mass Muscle Building

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Read these shocking 5 reasons why you are not putting on muscle (click link): http://www.bodybuildingworkoutsinfo.org/musclegainsecrets William is a certifie...

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4 Tips To Selecting The Best Muscle Mass Workouts.avi

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4 Tips To Selecting The Best Muscle Mass Workouts.avi

http://MetroflexGymTraining.com -- Here are 4 tips to consider when choosing from the available muscle mass workouts and weight lifting plans. They will help...

4 Tips To Selecting The Best Muscle Mass Workouts.avi

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Best Exercise For Tricep Mass - How To Get Big Triceps

Best Exercise For Tricep Mass - How To Get Big Triceps
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Best Exercise For Tricep Mass - How To Get Big Triceps

What is the best exercise for tricep mass? If you, like me, believe that the best exercise is the one that results in the largest mass gains, then you should know that there is no ONE BEST EXERCISE for tricep mass. This article will describe why just one exercise is not sufficient for significant mass gains. It will also discuss, the best combinations of exercises for triceps, and how to utilize these within a work out for maximum mass gain.

Best Exercise For Tricep Mass - How To Get Big Triceps

The tricep as its name suggests consists of three muscle bundles or three heads. For maximum mass gain all three heads must be stimulated. No ONE exercise can do this. You might notice that you can lift extremely heavy when it comes to certain tricep exercises but not so much with others. The reason for this is that some bundles maybe more developed than the others. Therefore, it is only common sense that to really gain muscle mass on the triceps, one must stimulate all these bundles and a combination of exercises will be necessary to do this.

Best Exercise For Tricep Mass - How To Get Big Triceps
Best Exercise For Tricep Mass - How To Get Big Triceps
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So, the best exercise for tricep mass is actually a bunch of these exercises below.

Best Exercise For Tricep Mass - How To Get Big Triceps
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Best Exercise For Tricep Mass - How To Get Big Triceps

Best Exercise For Tricep Mass - How To Get Big Triceps

Dips (weighted, if your body weight is too light for you)
Close-grip bench press
Skull Crushers
Tricep extensions
Kickbacks
Cable Pushdowns

If you don't know what these exercises are, you could Google, or YouTube them to get a good idea.

Now, if you have a particular work out day where you'll be doing your best exercise for tricep mass, or should I say best exercises, then you could do about 3 of these exercises. I am not going to tell you how many sets and reps to do, or what weight to use. This is because the method I advocate involves using a variety of set and rep ranges. I switch things up every few weeks. For instance you can do 3 sets of 15 reps for 4 weeks and then switch to a routine where you do 4 sets of 10 or 5 sets of 5. Each set and rep range has its own advantages. and you should not miss out on any of them.

If you're doing a full body work out routine on the other hand, I have found that the best exercise for tricep mass is dips. Dips, enable a great range of motion and do target the majority of the tricep region. But switching between this and the other exercises will obviously give you the best results

So my advice to you is pretty simple. Don't search for "the best exercise for tricep mass" looking for just one exercise. Instead focus on a wide variety of exercises and set and rep ranges. Always do whatever you do with intensity and push your muscles to their limit, and you will be working out right.

As a side note, also remember that the best exercise for tricep mass will do nothing for you if you do not eat and rest right. So make sure you have the basics covered and then work out your triceps HARD and SMART.

Though you may have come here looking for THE 1 best exercise for tricep mass, I hope you now understand that there is no miracle exercise, but you have to stimulate your muscles in different ways to get the maximum weight gains. The exercises listed above are also wonderful exercises for mass gaining but be sure to push your muscles to their limit and eat and rest right. It's not just about the best exercise for tricep mass, it's about the science of weight gain and a body builder's lifestyle

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Best Exercise For Tricep Mass - How To Get Big Triceps

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