Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

If you find it hard to pack on weight and muscle, or have a naturally slight frame with long slender muscles, then you are more than likely the classic ectomorph - or "hardgainer", in bodybuilding jargon.

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Don't worry though, it is suggested that between 60-85% of folks fall into the ectomorph category, which is also why a lot of folks get frustrated when performing workouts at the gym. You see, most of what you read in the bodybuilding magazines is not ideal for the ectomorph and hardgainer. So what happens is folks follow the workouts in the magazines not realising that they're often hampering and delaying their success.

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
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So if we can't trust the magazines to give us a great ectomorph workout, then what can we do?

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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Well, the good news is that the ideal ectomorph workout doesn't require you to train 5 or 6 days a week, nor does it require you to spend hours every day. You should be able to complete the ectomorph workout within an hour or so.

There's no need to spend hours every day focusing on one body part like some workouts...you know the kind that go...Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day...etc. What these kinds of workouts do is get you to expend 60-80% effort through the whole workout, because 100% effort would result in exhaustion before you finish. That doesn't make much sense.

They also cause you to workout each muscle group only once per week, whereas 3 good all-body ectomorph workouts per week would result in 3 times the muscle growth and development.

The ectomorph workout will look to build multiple muscle groups simultaneously, therefore the ectomorph workout focuses on the classic "big basic" exercises of

Squats,

Bench Press,

Deadlifts,

Bicep Curls,

Bent Over Rows

Woodchoppers, etc.

Remember we want functionality as well as growth. These big basic exercises help you to develop a great total body physique, rather than isolating biceps, or pecs or whatever.

Less Is More - what I mean is that in your ectomorph workout, you want to focus on high quality reps (between 8-12) and low numbers of sets (between 1-3). Anyone who tells you to do 6 sets of 12 reps is not giving you good advice for an ectomorph workout. If you're able to do 6 sets of 12 reps on an exercise then you're not putting out enough effort. Gaining muscle mass for the ectomorph comes from high-intensity low-volume training - i.e. 100% effort on less sets.

Eat Big To Get Big - eating well and consuming the right amount of calories is the biggest stumbling block an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for a person is between 2000 - 2500. However, many ectomorphs see this and think that this applies to them too. BIG mistake! Weight gain and weight loss is all about caloric deficits - simply put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn .

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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Body Weight Exercises For Extreme Muscle Mass

Body Weight Exercises For Extreme Muscle Mass
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Body Weight Exercises For Extreme Muscle Mass

There may be weeks or an extended period of time where you are unable to go to the gym. For example, you may be traveling or have an expired gym membership and don't have the money to pay for it. However, just because you can't get to the gym doesn't mean you can't get a good workout in. The only thing you need for this new routine is yourself; your weights are now your body.

Body Weight Exercises For Extreme Muscle Mass

Contrary to popular belief, weightless exercises build a tremendous amount of strength and muscle mass. Now while an actual gym and weights are irreplaceable and provide the absolute best results, it should be noted that you can get a good, no let me rephrase that...a great workout with using just your body as weight resistance.

Body Weight Exercises For Extreme Muscle Mass
Body Weight Exercises For Extreme Muscle Mass
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If you are a beginner, weightless exercises may be just what you need to develop your muscles before you start lifting weights. They will stimulate the major areas of your body and really prime your body to experience new growth when you actually stimulate the smaller muscles with weighted exercises.

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Body Weight Exercises For Extreme Muscle Mass

If you are an advanced weightlifter, weightless exercises are for you too. Remember, the more you shock your muscles and keep them guessing with new workouts will mean better results; you never want your body to adapt to the same routine, especially if you are constantly working out with weights. Doing a weightless exercise routine will give you a break from weight training and add a new dimension to your training routine, providing you with a program built on muscle endurance and a new type of strength training.

Pushups
Pushups can be one of the most effective total body workouts. Doing pushups will improve your size, strength, flexibility and conditioning, not to mention it is a much safer alternative to weighted exercises such as the bench press. While the bench press is wonderful for packing on mass and size, push ups will mainly provide you with an exorbitant amount of muscle endurance. Often times, you will find many people able to bench press a tremendous amount of weight but fail to rep out an adequate amount of pushups. Why is this so? There is a lack of proper muscle endurance. Believe it or not, but strength is also measured in terms of total power in several reps and not just raw power in one rep.

The actual motion of a basic pushup trains the chest, triceps and the anterior deltoids, while at the same time stretching the biceps and back. It puts virtually no stress on your joints and can be a cardiovascular workout if you push yourself to perform push ups while super-setting with other bodyweight exercises and calisthenics with minimal rest.

The key with pushups is to incorporate different kinds of pushups into one routine. You can do standard pushups, handstand pushups, pushups with your feet elevated, knee pushups, wide grip, close grip, diamonds, knuckles, claps, chest-pump, and many other types of pushups that work different areas of the chest and other muscles. Doing pushups really trains the chest and gives you one of the best pumps you could feel from a chest workout.

Now while pushups won't really help you improve much in terms of raw power with those heavy sets on bench press, it will improve your muscular endurance which will help you to get an added rep on conventional exercises.

Pullups
Pullups may be one of the hardest weightless exercise to perfect. In this case, I can almost guarantee you will find people in the gym who can do amazing feats with the lat pulldown machine (which is a similar motion to the pullup) but cannot do more than 3 pullups on their own! This is because pullups require a tremendous amount of strength and muscle balance that you cannot build through weights. The lats, shoulders, biceps, forearms, and grip are all thoroughly put to the test with a good set of pullups. In addition, the serratus, pectorals and abdominals also share the work. Doing pullups can build incredible mass on your lats (and give you a larger "wingspan") and also build your biceps because it puts an incredible amount of stress on your biceps as well. Anyone can do the lat pulldown machine but only the truly strong can do pullups.

Dips
Dips are one of the best workouts to do for both your chest and triceps. It is a sheer compound exercise that can either put virtually all your bodyweight on your triceps or chest depending upon which way your hands and body are positioned with additional emphasis on other bodyparts. Dips are a resistance form of exercise that uses a pushing motion to achieve results.

Using your own weight is a wonderful tool to build your legs. You can perform regular squats with your arms extended out in front, jump squats, sissy squats, one legged-squats and many more. As long as you do enough of them your legs will feel a tremendous burn that will respond to the stimulation and ultimately grow.

Despite popular belief, cardio is not only beneficial for burning fat, but if done properly can actually help build muscle. Performing high intensity cardio where you switch up levels of intensity between high (sprints) and low (jogs) amounts, is the most optimally efficient way to burn fat and will actually contribute towards muscle growth as your body acts as tremendous resistance on the upper echelons of the cardiovascular activity. Ever notice why sprinters' legs are so massive. It isn't just because they train legs in the gym, but they actually activity that they do so often in sprinting stimulates the muscles to the point where it is necessary for them to grow to become faster and more effective.

What makes these exercises so good is that you don't need a spotter to go to absolute failure. Since these workouts are done with just your own bodyweight, you can safely go to failure without a real risk of injury. Just make sure you are always doing proper form and push yourself to the absolute max! Moreover, you can get a tremendous full body workout in if you incorporate all of these routines one after the other without any rest. Try it!

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Body Weight Exercises For Extreme Muscle Mass

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains
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Best Bodybuilding Workout For Mass Muscle Gains

Do you want to know the best bodybuilding workout for mass? If so I will show you the best bodybuilding workouts and how to put them together into a complete routine. I will also show you how to avoid muscle building plateaus.

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass

Best Bodybuilding Workout For Mass Muscle Gains
Best Bodybuilding Workout For Mass Muscle Gains
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If you are looking for the best bodybuilding workout for mass, I am assuming you want to put, as much muscle weight onto your frame as possible. To do this you have to have put other goals and aims aside for a bit. Your main focus should be on; obtaining lots of lean muscle mass.

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Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains

I should say from the start that there is not one particular best bodybuilding workout for mass. The best way to continuously add muscle and prevent muscle building plateaus. Is with a collection of bodybuilding workouts, combined together to form a complete bodybuilding routine. Get this right and you will pack on muscle mass fast. So lets have a look at the best bodybuilding workouts for mass.

Volume Training

Arguable the best workout for mass, is volume training. Volume training creates a lot of tension on a muscle and causes a lot of muscle damage. This stimulation is great for muscle growth.

You must however get the volume right and not copy bodybuilding workouts from magazines and pro bodybuilders. That sort of volume is to high and will give you below par results. Another problem with volume training is that it does not get you stronger. If you want to prevent plateaus and keep making muscle gains, you need to get stronger.

Strength Training

Strength training comes in at joint top of the best workout for mass. Simply put, stronger muscles will be bigger muscles. It is possible to have stronger smaller muscles, but this mostly irrelevant with most people. This usually occurs when you look at elite bodybuilders and power-lifters.

The main advantage with strength training is that, with the extra strength you get; you can use that strength to lift more weight with more volume. When you do this, you really start to reach your muscle building genetic potential. This is why I said there is no best bodybuilding workout for mass. But a collection of bodybuilding workouts used to form a complete bodybuilding routine.

Workout Routine

So how do you make a bodybuilding routine? This can be different for each person with different body types. You are best doing a bit of trial and error for yourself, to see how you react. A good starting guide is to start of with 2-3 weeks of volume training. Followed by 2-3 weeks of strength. Once you do that, you can review how you are progressing.

Bear in mind that you will make you best gains during the volume training. Do not drop the strength training completely, as this strength training is what sets you up for big muscle gains. It is a bit like laying the foundations for a wall, then the volume training builds the wall on those foundations.

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Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

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Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Free Bicep Workouts here - http://armexperiment.com/rkp/ - get the free biceps workout routine the Arm Experiment bicep workout to gain 1 inch of solid muscl...

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

Bicep Workouts - Routine to Gain 1 Inch of Solid Muscle in 1 Week

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

Arm Exercises to Improve Strength and Increase Muscle Mass

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Arm Exercises to Improve Strength and Increase Muscle Mass
Arm Exercises to Improve Strength and Increase Muscle Mass
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To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

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Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass
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Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

If you're a skinny guy and are looking to pack on some pounds of rock hard muscle mass, then you're going to need a good skinny guy workout plan, and stick to it.

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

Why "Skinny Genes" Are Your Best Friend

Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass
Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass
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If you're anything like me, then you've probably cursed your "skinny genes" on more than one occasion - especially if you listen to any of the usual rubbish that is spouted in most gyms about "skinny genes" being your obstacle to muscle gain.

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Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

Well, that's really a load you know what. While genes do play a part in natural body type, size and propensity to build muscle, they should not stand in your way to gaining muscle mass. In fact, I discovered that they can even be your friend.

How?

Well, the advantage of being a skinny guy is that it only takes a small increase of muscle mass to look really impressive, since our body fat percentage is usually low by nature. This means that it is very easy for us to get ripped, and get the admiring looks on the beach and in the gym. This alone will give you the confidence and motivation to continue to make gains with your skinny guy workout plan.

In a good skinny guy workout plan, there are 3 major things that you must perform and make part of your routine. These are:

Skinny Guy Workout Part 1 - Eat BIG

Skinny guys and hardgainers struggle to gain mass in their workouts usually because they don't eat enough, or they eat at the wrong times.

According to most nutritionists the average male should consume around 2,000-2,500 calories per day to stay healthy. However, this is simply not enough for a skinny guy workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy hardgainer in order to create significant muscle mass gains.

Split over 6 meals per day an example skinny guy workout diet plan would be as follows:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 - Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can forget gaining any muscle mass.

The secret to a weight training for skinny guys and hardgainers is to focus on 3 all-body workouts per week, for 45minutes-1 hour at a time and make sure you keep the intensity up throughout.

The best way to train in a skinny guy workout is a system known as high-intensity low-volume training - whereby you lift heavy loads for small numbers of repetitions, rather than light loads and many reps.

Use the following skinny workout routine 3 times per week (never train two days in a row):

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

Skinny Guy Workout Part 3 - Sleep Well

The most underrated aspect of any skinny guy workout - sleep and rest. Without you're simply depriving your body of the time to repair itself.

Remember:

Muscles are made in bed, not in the gym

When we reach a state of deep sleep (after REM stage) our bodies produce a natural growth hormone (GH) which is anabolic in nature (i.e. it helps to build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted throughout the day, the largest and most effective secretion happens about an hour after the onset of sleep.

In short, getting a good 8 hours of quality sleep per night is essential for skinny guys to maximize their efforts in the gym and in the kitchen, and should be an essential part of your skinny guy workout.

Avoid caffeine and exercise before bed, and drink a natural herbal tea to relax like chamomile. Some people eat bananas before bed to help aid their sleep. Do whatever works for you.

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Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass

Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass
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Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass

Many people are under the impression that a completely workout involves a lot of stress and strain put on your body, because that is going to put on muscle and get rid of all the extra fat. That idea is definitely not true. In fact, an easy leg workout are those which are not going to put any strain on your legs or on your heart. At the same time you are going to get a complete workout, on the legs as well as the rest of the body, because after all you are walking, jogging, swimming, dancing, and doing aerobic exercises to workout the complete body, are not you?

Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass

Are you interested in building muscle tone, just because you have plenty of fat in your thigh region? Many people going in for squats want to get all that extra flab off and trim the fat in the thigh area. You have to remember that the leg muscles are extremely powerful and large, as well as strong. So the more you exercise them, the better you are going to find the rest of the body's metabolic rate. In fact, a completely leg workout should be done to develop all the leg muscles, small or big.

Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass
Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass
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So what are the easiest ways to do really good leg workout. If your top priority is to make sure that the leg muscles are strengthened, the best exercises covering the hamstring, quads and calves are squats, leg presses, leg extensions, leg curls, calf raising and lunging. The idea is to develop leg muscles, while concentrating on just one portion of the body, the legs. That means no energies going to be wasted in developing and exercising other parts of the body.

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Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass

Leg Workout - Learn the Best Leg Exercise Routines For Muscle Mass

So how do you go about the best leg workout, which is going to incorporate every single exercise, ready-made to develop your leg muscles? First of all, the squat, which means that you are going to stand straight, and then slowly lower your behind, as if you are sitting in a chair. Hold for 5 seconds and then straighten up again. The lower you can get, the better it is for you, because that means that your leg muscles are developing properly. After that, do the leg press. You are going to lie on the leg press, place your feet on a platform, and grip the handles. After that, bend your legs slowly. Wait till the knees are beyond a 90° angle. Now, straighten your legs. Repeat this movement. In leg extensions and leg curls, you extend your leg as far as possible, and repeat the exercise again. Lunging means taking a step forward, and then bending. Then you straighten up, and take another step forward.

So now that you know the importance of a leg workout, make sure that you do these exercises, only on days when you make sure that you are not doing any other bodybuilding or exercising routine on that particular day. That is because exercising is going to take up a lot of energy, taken up to develop your large leg muscles.

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HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

Video Clips. Duration : 11.27 Mins.

HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

HASfit's 10 Minutes Leg Workout Exercises will strengthen your lower body from home. Visit http://hasfit.com/workouts/home/strength-weight-training/leg-worko...

HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

HASfit 10 Minute Leg Workout Exercises - Best Legs Exercises at Home - Work Out for Women and Men

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HASfit's 10 Minutes Leg Workout Exercises will strengthen your lower body from home. Visit http://hasfit.com/workouts/home/strength-weight-training/leg-worko...

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Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

Video Clips. Duration : 1.47 Mins.

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

Learn essential weight lifting exercise workouts such as the dumbbell biceps curl and what muscles it works in this free exercise video on weight lifting for...

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: "everything works, but nothing works forever" and "a workout is only as good as the time it takes your body to adapt to it".

Bodybuilding Workout Routines For Mass Muscle Building

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let's look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass Muscle Building
Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass: Volume Training

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building

Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training

Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the "toned" look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts

I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly's, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training

Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training

High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to "stimulate not annihilate".

Bodybuilding Workout Routines For Mass

Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.

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The Best Exercises For Lean Muscle Mass Gains and Fat Loss

The Best Exercises For Lean Muscle Mass Gains and Fat Loss
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The Best Exercises For Lean Muscle Mass Gains and Fat Loss

Which bodybuilding exercises are the best ones for lean muscle mass gains and fat loss? This is one of the most common questions that I get asked on almost a daily basis.

The Best Exercises For Lean Muscle Mass Gains and Fat Loss

In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.

The Best Exercises For Lean Muscle Mass Gains and Fat Loss
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In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.

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The Best Exercises For Lean Muscle Mass Gains and Fat Loss

Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise's ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).

Neuromuscular stimulation is of crucial importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will be the topic of the next section.

How To Determine Which Exercises Are Best for Muscle Gain and Fat Loss? - NMS Classes

In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying the speed of DSL systems (technology used to achieve high speed connections to the Internet through your phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a Class 2 technology.

Therefore, in our exercise rating system composed of four classes, a Class 1 exercise yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class 4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a Class 1b.

Class 1a

Class 1a exercises are composed of isolation (one joint) exercises performed in variable resistance machines (such as Nautilus) where the whole movement of the exercise is controlled. These type of exercises provide the least amount of stimulation as stabilizer muscles do not need to get involved since the machine takes care of the stabilization process. An example of such an exercise would be the machine curl.

Class 1b

Class 1b exercises are compound (multi-joint) movements performed in a variable resistance machine. An example of such movement would be the incline bench press performed in a Hammer Strength machine. Since the movement is a compound one, more muscles get involved and therefore the neuromuscular stimulation is higher than that offered by a machine curl for instance. However, the fact that the machine takes care of the stabilization issues limits the growth offered by the exercise.

Class 2a

Class 2a exercises are composed of isolation (one joint) exercises performed with non-variable resistance machines. An example of such exercise would be the leg extension exercise performed in one of those leg extensions attachments that come with the benches that are sold for home gyms. These attachments lack the pulleys and the cams that would make the exercise a variable resistance exercise. Therefore, the muscles need to get more involved in the movement, something that as a result provides better stimulation.

Class 2b

Class 2b exercises are composed of basic (multi-joint) exercises performed with non-variable resistance machines. An example of such would be the bench press unit that is attached to the Universal type of machines or a leg press machine that contains no pulleys or cams that would make the exercise easier. Since there are no pulleys or cams to make the exercise easier as you lift the weight, the NMS is higher.
Class 3a

Class 3a exercises are isolation (one joint) exercises performed with free weights. An example of such exercise would be a concentration curl performed with a dumbbell. It is still not very clear whether a multi joint exercise performed on a machine offers the same amount or better NMS than the one offered by a free weight isolation exercise. However, for the purposes of this discussion, we will assume that the free weight isolation exercise provides more stimulation as stabilizer muscles come into play (especially if you do the exercise standing up).

Class 3b

Class 3b exercises, as you probably guessed by now, are multi jointed basic exercises performed with barbell free weights.

Class 3c

Class 3c exercises are multi jointed basic exercises performed with dumbbell free weights.

The barbell exercises provide less NMS as the movement is more restrained as opposed to dumbbells where the weights can go in all types of directions unless all of your stabilizer muscles jump in and constrain the movement. Because of this, dumbbells provide the highest NMS in this category.

Class 4

Finally, Class 4 exercises, the king of exercises, are free weight exercises where your body moves through space. In other words, any exercise where your torso is the one moving, such as squats, deadlifts, pull-ups, close grip chins, pushups, lunges, and dips, will provide the most stimulation possible and therefore, the fastest results. Haven't you seen at the gym how many people do great amounts of weights in a pulldown machine but have trouble doing pull-ups?

The reason for this is that in order for you to perform these type of exercises you need to be capable of not only carrying the added resistance but also involving your bodyweight as well. Therefore, many muscles are called into play in order to perform this feat. If you look at it, by performing dips, chinups, squats and deadlifts you are really hitting every single muscle in your body! These exercises not only give you fast results, but they also create functional strength; in other words strength that can be used for your daily activities.

If you are great at performing pull-ups and you go to perform a pulldown you'll see how easy the task of performing a pulldown is. As a matter of fact, depending on your pull-up strength, you might be able to lift the whole stack in most pulldown machines. However, the reverse in not true. While you may be very good at performing pulldowns you may not be able to perform many pull-ups as the strength gained in the pulldown exercise is not as transferable as the one gained in a pull-up. Again, the reason for this phenomenon is NMS.

Conclusion

Now that you know what exercises are the ones that give you the most bang for your buck, then my recommendations are the following:

If you follow very low volume routines (3-7 sets per bodyparts), please choose only exercises in the Class 3b, 3c and 4 region.

If you follow a medium volume type of routine (8-13 sets per bodypart), stick mostly to Class 3b, 3c and 4 type of exercises but for those bodyparts where you perform 12 or 13 sets, you may want to incorporate 2 or 3 sets at either the beginning or at the end of the workout from one of the lower classes. This is especially true for legs in which a leg extension movement at the beginning of the workout is a great tool for pre-exhausting the quads or at the end of the workout serves as a great finishing movement.

For high volume routines (14-20 sets per bodypart) you can get away with having 1/3 of your routine composed of lower class (Classes 3a and below) exercises.

Remember, convincing your body to grow and develop muscle is not an easy task. However it becomes an impossible one if you choose exercises that do not provide a significant NMS effect. Therefore, always choose exercises from the higher classes in order to show your body that you mean business.

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TRX Workout Circuit

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TRX Workout Circuit For over 190 more suspension training movements + 27 suspension training workouts, check out http://tinyurl.com/Suspension-TRX-Trainin...

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
+

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Advanced Bodybuilding Workout Routine For Monster Mass!

TRX Workout Circuit For over 190 more suspension training movements + 27 suspension training workouts, check out http://tinyurl.com/Suspension-TRX-Trainin...

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Hakeem Olajuwon and LeBron James Training Sessions 2011

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
+

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

Advanced Bodybuilding Workout Routine For Monster Mass!
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


ItemOverviews
Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass! Specifications

ItemSpecifications
Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Advanced Bodybuilding Workout Routine For Monster Mass!

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