I just finished this simple yet effective free muscle building workout routine for a client of mine that wasn’t making any progress. Things were just too complicated with not enough focus on getting stronger on a few basic exercises. Here is what he will be doing from now on.
8 Week Free Muscle Building Workout Routine
3 Way Split Mass Workout Routine
Monday – Wednesday – Friday
• Add 3-5 Pounds of muscle to 165 pounds by January 23, 2006
• Maintain Cardio Schedule (personal health reasons)
• Reduce body fat starting December 23, 2005 from 13.5%
My opinion of what’s wrong with current workout:
• Not enough quality calories
• Too much cardio
• Not strong enough to lift the amount of weight needed to attain size gains.
I won’t show you his routine because we don’t need to see what’s wrong. Just change it and do what’s right.
|Exercise||Sets And Reps||Rest|
|Front Squats – sets pins low and go to failure||4×6-8||3 minutes|
|Lunges||4 x 10-12||1 Minute|
|Lying Hamstring Curls||6 x 6-8||1:30|
|Seated Calf Raise||4 minutes for 75 Reps||Only one set, you can take mini breaks|
|Standing Calf Raises||4 x 12-15||1 Minute|
Cardio Workout Routine : Run intervals on the treadmill. If your heart rate exceeds 150 beats per minute, then back off until you reach 125-130 BPM and then sprint again. Do one minute high, one minute low if you are feeling comfortable. Do this for 20 minutes and then taper off for another 10 minutes
|Exercise||Sets And Reps||Rest|
|Incline DB Fly||4 x 8-10||1 Minute|
|Flat DB Bench Press on Fitter Ball||4 x 6-8||2 Minutes|
|Chins or Pulldowns on Failure||4 x 6-8||2 Minutes|
|Double DB Rows||4 x 6-8||2 Minutes|
|BB Shrugs Or Low Pin Deadlifts||1×10-12 warmup medium
5×5 heavy and same weight on all sets. Weight increases when all sets of 5 completed.
|Cardio Workout Routine : Intervals on Stairmaster: Same style as Monday.|
|Exercise||Sets And Reps||Rest|
|Standing DB Shoulder Presses||4 x 6-8||2 Minutes|
|Incline Bench (face down) laterals||4 x 8-10||1 Minute|
|Incline Hammer Curls||4 x 8-10||1 Minute|
|Standing BB Curls||4 x 6-8||1 Minute|
|Over head tricep pulley extensions||4 x 8-10||1 Minute|
|Bench Dips||4 x 8-10||1 Minute|
Cardio Workout Routine : Run intervals on the treadmill. If your heart rate exceeds 150 beats per minute, then back off until you reach 125-130 BPM and then sprint again. Do one minute high, one minute low if you are feeling comfortable. Do this for 20 minutes and then taper off for another 10 minutes.
Feel free to try this muscle building workout and then post your results for others to see. If you have any questions, let me know and I’ll post answers in the comments below.
Some Quick Muscle Building Tips
The world of bodybuilding can be a complicated one, especially for a beginner. What to eat? What type of exercise? Which routine? How many reps? How many sets? Etc. There is also conflicting information and various methods. First and foremost let’s not kid ourselves. Re-sculpturing your body is going to take a lot of determination and hard work. Nothing in life is easy. The rest is common sense.
A few things to remember when you start lifting to put on muscle:
Know exact the rep and set ranges for maximum muscle growth (6-12 reps IMO).
Longer training sessions actually diminish results.
Use the MOST EFFECTIVE exercises for each muscle group.
Common “shaping movements” are generally a waste of energy and time for natural guys.
Performing exercises in a specific order is crucial to success. Prioritize.
Improve NATURALLY (through heavy training and good diet) to boost hormone levels naturally. That way you keep what you kill.
High reps do NOTHING to promote definition.
Keep your progress coming when you plateau by adding weight, changing volume, rep range and grips.
Cardio training is an effective fat burner and helps make you an athlete (When done properly short and intense).
Large numbers of exercises for each muscle group will keep you from gaining muscle.
The proper amount of calories per day to maximize muscle growth AND fat loss is crucial (this depends on your goals. There are many methods).
Drink your water. Half your bodyweight in ounces daily (min)
Diet and nutrition is important, take in only foods that cavemen could have found. I occasionally use supplements but it is only when pressured for time or I am in an airport or something similar.
Remember every exercise you do affects more than one body part, so structure your routine accordingly. Each muscle group needs time to recover and grow.
Bodybuilding has taken the world by storm. Since back in the 1970’s when Arnold Schwarzenegger + body building took themselves to the public, no one could have ever guessed what was going to come of this sport. It’s awesome.
Part of the fun of this whole lifestyle is trying to get everything right. There are exercise, nutritional factors as well as trying to find that perfect workout. Once you figure out all the basics, you can start to refine your approach and come up with a system that is as individual as yourself (within reason). Bodybuilding nutrition seems to give people the most grief. Learning about carbs, protein and fat may be confusing at first but understanding and utilizing these nutrition basics of bodybuilding are fundamental to achieving success. (Warrior Diet vs Traditional Bodybuilding Vs Paleo Vs Zone vs Vegetarian)
I have a preferred eating style for each of the different goals I have, at different times. Bottom line, again, eat only caveman food and eat until satisfied. With that basic advice, you will get in shape if you are lifting with intensity. Do that first before asking questions.
Before I cap it off: There is also some confusion about whether male and female bodybuilders should have different muscle building workout routines. My answer is no.
Bodybuilding builds muscle by putting a stress on a muscle and then letting it grow and recover. The human body builds muscle on females and males the same way. The only exception is that female bodybuilders produce less natural testosterone and so put on muscle slower than male bodybuilders.
In the same fashion, teenage male bodybuilders have it the easiest because they put out larger than normal levels of testosterone and so their initial muscle gains are substantial.
Again, if you have any questions, fire them in the comments below.
I want to leave you with…
The essence of simplicity of training for muscle and strength
I thought this 2 day workout was great. It’s real. It’s honest and it’s practical. Awesome stuff.
Just press play and enjoy, I don’t need to say anything.
– Ray Burton