Bodybuilding Workout Programs – Sometimes the Best Things Are Simple

Too many times in life and in bodybuilding we tend to think that the more complex something is, the better it must be. However, I can tell you that in bodybuilding the simplest routines are usually the ones that produce the best results.

Below I am going to lay out what I feel is the best routine a beginning bodybuilder could follow to help him or her pack on mass. Of course, if you are an advanced bodybuilder, but have found your gains stalling; take a look at the program, as you may be surprised by what it can do for you as well.

THE ROUTINE

I am a big believer in doing three whole body routines per week for the beginning bodybuilder. Why? Simple.

Since whole body routines focus mainly on the big compound movements like, squats (all varieties) bent over rows, overhead presses, dead lifts, dips (the parallel bar variety) and all the other big lifts.

You get a terrific bag for your buck, first because of all of the hard work you are putting in, your body is forced to give you more on the hormonal end-meaning there is a good chance that your testosterone levels will go up further-because of all of the demands you are putting on the body.

Second, since most young men want massive arms, they will be relieved to know that whole body routines will help them build big arms-yes even without curling.

O.K. So you now understand the value of whole body workouts-but you may be wondering how you go about setting them up.

SAMPLE WHOLE BODY ROUTINE

When setting up a whole body routine, what you want to do is focus on the drivers of your body, the hips and legs, back and shoulders. So, unless you have a preexisting medical condition that prevents you from doing squats your first exercise would be squats.

The rest would go as follows, good mornings for your lower back, incline barbell presses for your chest and shoulders and bent over rows for your back. That would be your Monday workout.

For Wednesday you would go with front squats, almost stiff-legged dead lifts, overhead presses and dead lifts. Friday is your easy day and to be honest I like to use Friday for odds and ends. A good super set combo for Friday would be dead lifts and almost stiff-legged dead lifts and then some parallel bar dips and some chins or pull-ups.

SOME POINTS

I know people will be scratching their heads over why we put dead lifts at the end of Wednesday and then again on Friday. To me the dead lift is a harder lift to master than people think, so that is way I put it twice.

Both days do not have to be ultra-heavy dead lifts, in fact using less weight and really getting used to pulling weight from the floor will set up good habits later on-and good move. Also, feel free to throw in some ab work (I like steep incline sit-ups) at the end of the workouts.

Lastly, give yourself a chance to recover from these workouts before adding in some curls at the end of the workout, especially if you are not used to doing the big lifts.

CONCLUSION

I know whole body routines do not look fancy, but for the beginner and even the advanced bodybuilder who has gotten away from the hard stuff-they can be just what the doctor ordered-for solid gains in muscle mass and strength.

KEEP GOING

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