DAY 1: Quads, hams, calves, abs Front Squat 3 sets x 4-6 reps A2. See below for more details. April 5, 2013. No matter if you are a complete novice wanting to build muscle fast or an experienced muscle builder looking for that elusive muscle building routine that will promote new muscle growth. Describing The Fast Mass Workout. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets.Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Each workout involves working through three supersets, and both target all the major muscle groups in The Back Workout Routine To Help You Get Stronger. General Training, Training. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position. The Internet and social media have given us access of an overwhelming amount of information. FREE 4 Day Workout Split If you are a beginner, you will find it hard going to the gym 6 times. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%. Full Body Superset Workout Routines Pdf. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! Whey protein is a must. Muscle Guru. Another quick note is that you’ll be doing pyramid sets, which means you’ll go up in weight each set. I’ve been going through some of your articles, and just wanted to say that you have a lot of fantastic information on your site. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.Make sure that you are eating enough protein. Start of with 3 days a week and progress towards the full 6 days to maximize your results.eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));Also, it does not have to be either 3 or 6. The beauty of this superset programme is that you are training opposing muscles during the superset so you are still able to give maximal effort or near maximum effort in each exercise. FREE 4 Day Workout Split How is this possible? How can I guarantee that this workout  will actually help you build muscle within 6 weeks. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. Post-Exhaustion Supersets – This is the exact opposite of the pre-exhaustion superset. When faced with a plateau, you can either settle for the gains you’ve made up until this point in your life and live with them, or crank up your volume and intensity to spark new muscle growth. Use Staggered Rest Periods (Paired Sets) As mentioned previously, you need to stick to rest … This will work different muscle fibers and help you pack on more mass. If you are a beginner, please read the workout description. That’s what it takes to be on top. Mix in different routines constantly to constantly trick your muscles into explosive gains! Face Pulls + Barbell Shrugs. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. Perform 3 supersets of 30 seconds here. Those other programs may be are great for other goals, but not for bodybuilding. Key Training Tips Triset. Using this routine, you will train one body part per day for duration of 5 days. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. No Comments on SUPERSET WORKOUTS: DO SUPERSETS BUILD MUSCLE MASS EFFECTIVELY? If you are not aware what those terms mean, here is a quick explanation: Finally, all the exercises have a link to a video where the exercise is performed. So of course, you’ll see his name below! 4 Day Split Workout for Building Muscle. Only rest for 60 seconds after the second exercise of the superset is executed. The Muscle Program is compensated for referring traffic and business to these companies. Many deem this as the Arnold era as was a ‘huge’ reason that bodybuilding started to become more popular. b) Triceps rope extension . Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. This will be a program you can run for 8 weeks and make some serious gains. This will help increase metabolic rate and force your body to work a little harder. This has made it hard and confusing to distinguish a good workout program from a  bad one. A workout program is only half of the work.1. And that’s the type of workout routine I’m giving you in this post. Then perform any triceps workout. According to Bodybuilding.com’s article The Golden Era of Bodybuilding, this dates all the way back to the 1930s. For example, you would perform X reps of exercise 1 and then Y reps of exercise too immediately after. Its focus is to help increase muscle gain and strength development. Bend your elbows to lower your hips towards the floor, then press back up powerfully to return to the start. Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. The truth is that real bodybuilding workouts have not changed that much over the decades. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. In this post, you’re going to get a complete legs and abs workout for mass. That being said, supplements will help you improve muscle gain through their anabolic properties.Whey protein is a must. The main thing to keep in mind with doing supersets is that you still want to progress in your workouts by either adding weight or reps over a reasonable period of time. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle. (Especially if you are a beginner)The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Rob King explains this more in his article Pyramid Training on schwarzenegger.com. Oh, you can also download the pdf version of the program by following the link below. Also, make sure that you alternating between the exercises that are already in the program. Here are the reasons why old-school mass workouts will grant you results: You see, the old-school bodybuilders lived and breathed bodybuilding. Our 4-Day Workout Split for maximum mass will utilise a unique workout split. you are eating enough, you are taking at least whey protein after your workouts and maybe using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you. This is until I build a library of my own with visual demos of exercises. But many refer to the golden era of bodybuilders from the late 60s and 70s. This is going to allow you to train each body part once a week. Best Workout Schedule To Gain Muscle Mass Exercises Burn Lower Chest Fat. We’re giving you the Arnold Feel like your chest and back muscles are lagging? Once you’ve completed three sets of the first superset exercises, move onto the second superset and so forth. DAY 4: QUADS/HAMS/CALVES/ABS. And you’ll also get shredded at the same time. Day 1 - Legs & Glutes Exercise Sets Reps Legs 1. The best superset workout routine for mass is the antagonistic superset workout period! They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. Start of with 3 days a week and progress towards the full 6 days to maximize your results. The Full Body Superset Workout. Most workout programs train with prime movers and agonist’s muscles – in other words, push and pull. Superhero Superset Workout Routine. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. 1. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Most workout programs train with prime movers and agonist’s muscles – in other words, push and pull. Why This Workout Routine Works. A few days ago I posted an article discussing drop sets and whether or not they’re an effective high intensity workout technique. The term is used frequently in training programs and trainees alike, but more often than not, the term “superset” is used to describe any two exercises performed back-to-back with little to no rest between them. These supersets provide both mass and definition. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. For example, using the same exercise example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. Shoulders. Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. Its’s important to get in a little something prior to training, especially if you’re the nine-to-five type. After that post was uploaded, several … It lasts for about 36-48 hours after exercising. This program will look different from many of the workouts you may have completed in the past. A superset is performed when you work one muscle group, then immediately go to work on the opposing muscle group (within the same set) to shock the muscles involved into growth. The second one is creatine. You have 3 training days a week – not back to back days but once every other day. Read More » And you’ll work up to a pretty heavy weight on that exercise. The 7 Most Important Benefits Of Deadlifting. The duration of each training is only 30 – 50 minutes. The result is better muscle tone. This makes it ideal for muscle building. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. How To: Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible. There should be no rest between exercises listed as a superset. The last thing that you want to happen is for you to injure yourself during a workout. Could you clarify how many reps we should aim for in a given range (e.g. That being said, supplements will help you improve muscle gain through their anabolic properties. Thus, preventing you from hitting a plateau and boosting muscle gain. This is when guys like Arnold, Frank Zane, Franco Columbo were big (as in big-time, but I guess physically big applies here as well!). I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. Many can benefit from your articles opposed to those that promote fad diets and quick fix fantasies such as “lose 15 pounds in 1-week”. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program below. SupplementationYou don’t really need supplements to build muscle. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Its focus is to help increase muscle gain and strength development. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. The back and biceps workout split is a classic because of how well they both go together. Pre- and post-workout nutrition. Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them. It wasn’t uncommon for these guys to do 2 or more gym sessions in one day. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation. You’re training hard and heavy (starting out with compound exercises) – this will help you gain mass. omega 3 fatty acids improve muscle growth. The funny thing is many modern-day techniques and workout philosophies are built on those vintage bodybuilding principles. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.Try your best to eat clean food. I’m also going to give you some additional tips on how to make this workout even more effective. The best way to achieve this is to train muscle groups antagonistically. Let’s say you raise that weight to 65-70lbs. I’ll get into the semantics, but this program has you putting 100% of your efforts and focus on bodybuilding. I realize that’s not feasible for most of us, especially if you work full time, have a family, etc. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising.Beta Alanine will also help you increase the intensity of your workouts.Lastly, omega 3s. For a post exhaustion workout, you begin with the compound exercise and then target the main muscle with an isolation exercise. The workout program is designed so you can exercise 3 or 6 times a week. GAINING MASS IS NO EASY TASK, THAT MUCH IS CERTAIN. 3. … It happens to everyone, no matter how great of a lifter you are. Superset Bicep Workouts For Mass . See below for more details. When referring to getting six pack abs, save goal is actually by lose excess fat on your stomach precise? What’s the problem with that?Well, over-training leads to muscle loss. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … This is simply because your muscles will not have fully rested. Remember that the Drop set should be performed for the last set of the exercise where you will have the lowest rep range following weight progression.Finally, all the exercises have a link to a video where the exercise is performed. In fact, this is the perfect type of workout for building mass. 1) En superset : Développé couché avec la barre (10,8,6,6) Tractions prise large (15,12,10,8) This will help set the tone for a great session. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. If you don’t really know your limit yet, that’s fine too. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. After that take 60 sec of rest. This weight is ideal for you to properly carry out 5 or 6 repetitions. Adding variability to your workouts prevents your body from getting accustomed to them. Supersets are a common strength training protocol that allow lifters to add more volume to their workout more efficiently, saving time and challenging muscles. And quite often can completely transform a workout for the better. Feet-up bench dip. Your diet, supplementation, rest, an general lifestyle to name a few. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising. NutritionI recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.There is no need to bulk and eat excessive amounts of calories. The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. For example, you swap your Bench Press (Mass) for Decline Bench Press (Mass). Mass marked exercises are those that help you build crude muscle mass and strength. Here are some facts about old-school training: You see, the old school guys didn’t have the state-of-the-gym gym equipment we have today. Related article: Triceps Workout: 3 Superset Workout Routine For Killer Triceps. While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. Do as many rounds as possible. P90X is actually exercise program for women as well as males. Squat 3 - 4 6 - 12 2. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. Workouts. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat. Your average weight with which you are capable of doing 8 repetitions is 45lbs. For example when you are lowering the barbell during a curl, a bench press, or when you’re lowering yourself on a chest dip. For now, though, this will do. This is until I build a library of my own with visual demos of exercises. If you don’t have a spotter who can help you, that’s fine. Having spent the last 33 years weight training I have now decided to turn my attention to helping others achieve their full potential. You’re training often (and with intensity) – this will get you ripped, shredded and conditioned. Build Monster Triceps: Guide To Building Massive Triceps. Struggling to add some quality muscle mass and overall size to your arms? This will allow you to hit different angles of the muscle. SimplyShredded.com has a post with 38 images of these bodybuilders and more. If you are not aware what those terms mean, here is a quick explanation:Negative sets:  They require either a spotter or assisted equipment. For crazy muscle gain try the antagonistic superset workout with a highly effective muscle building supplement stacks to freaky muscle fast . __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]},"original":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"b4fbe":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"b4fbe":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]},"original":{"colors":{"b4fbe":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, 8-Week Old-School Mass Building Workout Routine, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Basic Principles of Old-School Muscle Building, Pyramid training was common, gradually going up in weight each set (your workout routine below is based on this), Many trained with higher volume (sets and reps) – there were some exceptions, such as Mike Mentzer’s shorter workouts, Competition prep often resulted in training more frequently and increased volume with weights as opposed to doing cardio, Skull Crushers (Lying EZ Bar Triceps Extensions). Those compound exercises are what have built great stage-worthy physiques back then and today. Adding “drop sets” and “negative sets” help boost strength and muscle gain. Rather than Bench Press (Mass) for Cable Flyes (Isolated). Click here to download those full workouts for free. You’ll see below that you’ll do different exercises for each workout. Decreasing the amount of rest periods in between sets as males ll keep it at training once day... It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity if everything is! Mass is just getting fat on that exercise look different from the rest set of two different exercises each. Goal is actually by lose excess fat on your stomach precise workout plan – how it works, explain split... En split: Pectoraux-dos avec Abdos-lombaires, voici une idée de programme: PECTORAUX et DOS to.! Tuesday, Wednesday, Friday and Saturday 45 to 75 seconds between sets more! 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