Bodybuilding Workout ProgramMuscle Building Tips for a Better Weight Training RoutineA good bodybuilding workout program will go a long way towards your muscle building goals. You'll over train, lose strength and plain old waste your time in the gym. That leads to frustration and hanging up your lifting belt. If you do that, you'll never gain the muscle mass you want so badly. One of the big problems many bodybuilders run into is using the training routines of pro bodybuilders. Unless you're part of the genetically elite like they are and you're using a bucket load of steroids like most of them as well, you're not going to build muscle by blindly following their lifting program. Before any "hardcore" bodybuilders reading this want to throw their computer through the wall, or reach into it and grab me by the throat, I'm not saying some pros don't have anything to offer. However, most of us can't build muscle on those routines. But we can experiment and take away some useful tips, adapt them to our muscle building ability and recovery powers and accelerate our muscle building progress. A great example is one that Steve Holman, Editor In Chief of Ironman Magazine, has discussed numerous times that Mr. Olympia Jay Cutler uses. If you've seen Jay Cutler's video, you'll see one if his favorite techniques. Jay rarely performs normal full reps in his bodybuilding workout program. And no, I don't mean he does sloppy half reps or just partials. Jay likes to perform a number of mini reps at the semi stretched position of an exercise between each full rep he performs. Let's use the bench press as an example (continued below).
When performing a normal full rep you would take the weight off the rack, holding the barbell at arms length above you. Then, under control, you would lower the weight, touch your chest with the bar and push back up to lockout. Here's what Jay would do. After lowering the bar to his chest, he would only raise the bar about eight to ten inches. Then he would lower it again, not quite touching his chest and he would perform three or four or five of those mini 6 - 8 inch reps before blasting the weight back up to the top. That would be one rep. While you may not be able to handle the overall volume of a Jay Cutler bodybuilding workout program, you can incorporate this technique. It's brutal but it's also extremely effective. Focusing on the semi stretched position of an exercise puts the muscle in an alarmed state, forcing the muscle to recruit more muscle fibers to engage to handle the stress. Here's a basic bodybuilding workout program you can use, incorporating this high intensity technique in your sets on most exercises. Keep in mind, on exercises like bench presses you need to have a spotter or workout in a power rack. If you do this with the squat you MUST workout in a power rack. By the way, the position for the squat would be just above parallel where you would rep in a 6 - 10 inch range of motion. Brutal! Bodybuilding Workout Program - Basic Mass Building Blitz (Alternate Workout #1 and #2 on Monday, Wednesday and Friday) Workout #1
Bodybuilding Workout Program #2
Give this bodybuilding workout program some serious effort, get your nutritious meals and recover properly and you'll see some renewed muscle growth. Don't incorporate the intensity technique mentioned above until the second or third week. For a lot more muscle building tips on building lean muscle, weight training, and gaining muscle mass, check out our hundreds of weightlifting articles For the ultimate info on muscle building tips, check out the Building Mass Fast Program |
