Bodybuilding routines that work are important for getting bigger and stronger, which bring many advantages in sports and life. You can choose which weight class you enter in, give yourself a mental boost, and intimidate your opponent.
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
First off, since you are interested in increasing muscle growth, or hypertrophy training, you need to keep your muscle building workouts in the 6-12 repetition range. This is the best range of repetitions for stimulating muscle growth, and also gives you that great ‘pump’ at the end of your workout.
This will give you a bodybuilder’s routine. While I personally don’t like bodybuilding because of the emphasis on appearance over substance and strength, a bodybuilding style routine is the best choice for gaining muscle mass.
Also, regardless of which routine you use to gain weight you need to remember to EAT TONS OF FOOD! You need to eat lots of food to gain muscle, so don’t try going on a diet. Bulk up on healthy lean meats, green vegetables, and whole milk; extra calories will go to building the muscle you want.
The following workout is the beginners bodybuilding routine that Arnold Schwarzenegger presents in his book The New Encyclopedia of Modern Bodybuilding. This routine will give you a good taste of the muscle building workouts in bodybuilding and, if it’s your cup o’ tea, you can get Arnold’s book and look more seriously into bodybuilding.
It's easy to download this if you want to do this exact workout. Simply right-click the picture and then go to 'Save Image As...' and save the image on your computer. The actual image is sized bigger shown above so it will easily fill a regular 8½ by 11 piece of paper.
Always start slow. Do 2-3 days a week in the beginning, and then over the course of, say, a month go on to doing the entire workout. I started it full bore last year and after 4 days straight of hard lifting I had to take a week and a half off to recover. Starting with too much enthusiasm is painful.
Remember, being healthy and not wearing your body out too much helps build muscle too.
Honestly, bodybuilders are the nest at getting big because that's what they do! Muscle building workouts are the only thing they do to gain muscle fast. Their combination of lifting and cardio exercise for muscle and fitness is the best way to gain size and weight.
Now you’ve got the info to go out there and get big. Just remember to get strong too; workouts for size do not build the same intense strength that lower repetition strength training does. Now get out of here and go lift some iron!
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Bodybuilding Routines That Work!
Schwarzenegger, Arnold, and Bill Dobbins. 1999. The New Encyclopedia of Modern Bodybuilding. New York: Simon & Schuster.
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