Bodybuilding Workouts for Mass

Bodybuilding Workouts for Mass

If you are looking to pack on some hard core muscle, then choosing the best work out to suite your training needs and goals should be top of your agenda.

There is a huge variety of work out available so you need to have a baseline knowledge of the factors that contribute to you gaining some serious muscle mass. A work out program that incorporates all of the principles will add to the success of your training schedule.

Let’s briefly discuss some of the popular work out structures and give you a sample work out to try. This strategy will give you the option of tailoring any of the work outs to match your unique training needs. Are you ready?

The 5 x 5 Set Up

The 5 x 5 training plan is very popular amongst bodybuilders who are pursuing large gains in strength and muscle mass.

It is simple to follow – you execute three exercises that focus on the main muscle groups, these incorporate both lower and upper body compound exercises.

Each of the 5 sets consists of performing repetitions hence the name 5 x 5. Many bodybuilders like to add in some isolated exercises into the mix but this is optional.

The main benefit of using this training structure is that you can boost the frequency that you train and by recruiting a large number of muscle fibres on a daily basis will significantly boost your testosterone levels.

It is common knowledge that the anabolic hormone testosterone is a major player in building serious muscle mass. For this protocol lift between 65%-75% of your 1RM and adhere to the sets, reps and rest intervals in the tables below.

Work Out Sample 1

Do the following exercises with 5 sets of 5 reps with a 90-120 second rest period:

  • Sumo Barbell Squats
  • Barbell Deadlifts
  • Barbell Glute Bridges
  • Barbell Bent Over Rows
  • Barbell Chest Press

Work Out Sample 2

Again 5 sets of 5 reps with a 90-120 second rest period:

  • Kettlebell Military Press
  • Front Squats with 2 Kettlebells
  • Kettlebell Swings
  • Kettlebell Lunges
  • Kettlebell Standing Rows

German Volume Training

German volume training involves focusing on 2 major muscle groups per session whilst alternating them over a 3-4 days period. In terms of reps and sets they both have a higher range than the 5x 5 model.

This type of work out is scientifically proven to build muscle mass at an unbelievably rapid rate and you really need to be on top of your nutritional profile; otherwise you will burn out quickly!

For the work outs you select a muscle group and pair it up with a compound exercise. Then you pump the exercises out at a powerful and fast tempo with 10 sets of 10 reps.

Once you have completed both sets of exercises you can then add in some isolated exercises.

It is probably best to start off with 2 sets of isolated exercises with a 10-12 rep range and keep the rest intervals between sets at 60-90 seconds.

A top tip is to reduce the weight that you are using down to around 60% 1RM because the set number and rep range is higher. You can always add more weight once you have built up your body strength.

Work Out Sample 1

  • 10x Sets of 10 Reps – Barbell Military Press – 60/90 seconds rest
  • 10x Sets of 10 Reps – Barbell Glute Bridges – 60/90 seconds rest
  • 2x Sets of 2 Reps – Dumbell Front Raises – 60/90 seconds rest
  • 2x Sets of 2 Reps – Donkey Kicks – 60/90 seconds rest

Work Our Sample 2

  • 10x Sets of 10 Reps – Barbell Chest Press – 60/90 seconds rest
  • 10x Sets of 10 Reps – Barbell Lunges – 60/90 seconds rest
  • 2x Sets of 2 Reps – Calf Raises – 60/90 seconds rest
  • 2x Sets of 2 Reps – Skull Crushers – 60/90 seconds rest

Work Out Sample 3

  • 10x Sets of 10 Reps – Deadlifts – 60/90 seconds rest
  • 10x Sets of 10 Reps – Bent Over Rows – 60/90 seconds rest
  • 2x Sets of 2 Reps – AZ hammer curls – 60/90 seconds rest
  • 2x Sets of 2 Reps – Plate Shrugs – 60/90 seconds rest

Fascial Stretch Training

One of the main objectives of this type of training model is to stretch the fascia tissue which is the soft tissue that surrounds all of the skeletal muscles. The fascia tissue has three roles within the body and these include the following:

  1. It provides the structural integrity of the body
  2. It provides support and protection of the musculoskeletal system
  3. It acts as a shock absorber when moving throughout the day e.g. pumping weights

There is evidence to suggest that when the fascial tissue is stretched there is a higher delivery to the muscle tissue of nutrients, essential hormones and oxygen.

This strategy can increase your muscle mass if the program is performed correctly. For this model to be effective you need to perform 7 sets of 15 reps for the last set of each muscle group and this will be highlighted in ‘red’ in the sample work outs.

Try to keep your rest intervals around the 90 second mark apart from the 7 set part of the work out. Then you can reduce the rest intervals to 60 seconds. Follow the 7 day work out plan and see a big different in your muscle mass gains:

1. Triceps, Biceps & Calves

  • AZ Hammer Curls – 3x Sets – 8-12 Reps – 90 secs rest
  • Dumbell Curls – 3x Sets – 8-12 Reps – 90 secs rest
  • Chin Ups – 7x Sets – 15 Reps – 60 secs rest
  • Skull Crushers – 3x Sets – 8-12 Reps – 90 secs rest
  • Close Grip Bench Press – 3x Sets – 8-12 Reps – 90 secs rest
  • Diamond Push Ups – 7x Sets – 15 Reps – 60 secs rest
  • Seated Calf Raises – 3x Sets – 8-12 Reps – 90 secs rest
  • Standing Calf Raises – 7x Sets – 15 Reps – 60 secs rest

2. Legs

  • Barbell Squats – 3x Sets – 8-12 Reps – 90 secs rest
  • Barbell Lunges – 3x Sets – 8-12 Reps – 90 secs rest
  • Bulgarian Split Squats – 3x Sets – 8-12 Reps – 90 secs rest
  • Barbell Deadlifts – 7x Sets – 15 Reps – 90 secs rest

3. Chest

  • Barbell Chest Press – 3x Sets – 8-12 Reps – 90 secs rest
  • Incline Chest Press – 3x Sets – 8-12 Reps – 90 secs rest
  • Dumbbell Flies – 7x Sets – 15 Reps – 90 secs rest
  • Decline Chest Press – 3x Sets – 8-12 Reps – 90 secs rest
  • 180 Degree Twisting Incline Dumbbell Bench Presses – 3x Sets – 8-12 Reps – 90 secs rest
  • Forward leaning dips – 7x Sets – 15 Reps – 90 secs rest

4. Back and Calves

  • Bent Over Barbell Rows – 3x Sets – 8-12 Reps – 90 secs rest
  • T Bar Rows – 3x Sets – 8-12 Reps – 90 secs rest
  • Lat Pull Downs – 7x Sets – 15 Reps – 90 secs rest
  • Seated Cable Rows – 3x Sets – 8-12 Reps – 90 secs rest
  • Pull Ups – 7x Sets – 15 Reps – 90 secs rest
  • Seated Calf Raises – 3x Sets – 8-12 Reps – 90 secs rest
  • Standing Calf Raises – 7x Sets – 15 Reps – 90 secs rest

5. Shoulder, Biceps and Core

  • Military Press – 3x Sets – 8-12 Reps – 90 secs rest
  • Shoulder Press Push Ups – 3x Sets – 8-12 Reps – 90 secs rest
  • Lateral Side Raises – 7x Sets – 15 Reps – 90 secs rest
  • AZ Hammer Curls – 3x Sets – 8-12 Reps – 90 secs rest
  • Dumbell Curls – 3x Sets – 8-12 Reps – 90 secs rest
  • Chin Ups – 7x Sets – 15 Reps – 90 secs rest
  • Kettlebell Swings – 3x Sets – 8-12 Reps – 90 secs rest
  • Hanging Leg Raises – 7x Sets – 15 Reps – 90 secs rest

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