Muscle growth programming -
Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises. If you want to specifically target one of the smaller muscle groups biceps, triceps, lateral deltoid, etc , you can do so more easily.
Because this type of bodybuilding program is so versatile, there really aren't a great deal of cons with it. You can change it around a great deal to meet whatever your individual needs are, making sure you get what you're looking for from your workout program. The one con you may find with this workout is due to the fact that since it is made to be a 4-day program, it should be performed four days of the week.
If you have scheduling conflicts, that may be a problem for you. Even this could be overcome by doing one week of lower, upper, lower training and the next week of upper, lower, upper training—and continually alternating as such.
There is an endless amount of exercise-selection choices for this type of workout plan and you should format the program according to how much volume you can handle, any muscle groups you want to focus on and whether you primarily focus on strength or size.
The following sample program is a good combination of compound and isolation exercises. It will target both the strength and size aspects of your fitness level. Aim to take about one minute of rest between the first group of exercises and then shorten the rest period to seconds for the second.
Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week.
Lastly we come to full-body workouts. The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose.
But, true full-body programs will provide one direct exercise for each muscle group—quads, hamstrings, chest, back and shoulders arms are worked when doing chest and back. In addition to those lifts, you could also throw in a few isolated exercises if you want to hit the smaller muscles individually.
One big pro of this program is again that it can be appropriate for a beginner, provided they use a lower total set number for each exercise and watch the volume. It can certainly be used by advanced individuals as well. Since it has the high-frequency aspect working for it, it typically proves to be successful.
There are a number of different combinations you can create a full-body workout with and can utilize different principles within the workout to add variety and keep progressing. One main con of the full-body workout program is that it's not as good if you're looking to specialize in a certain body part since you have to perform some exercises for each body part in the same session.
Typically with specialization workouts you're going to want to dedicate two or three lifts to the body part you're specializing in, making the workout slightly crowded once you fit everything in. For each full-body workout, you'll hit all the major muscle groups while using as many compound exercises as possible to keep overall volume under control.
The few isolation exercises are added toward the end of the workout to help further bring out muscle definition and increase the muscle pump you experience. Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest.
Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises. Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you.
Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time.
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. Barbell back squat. Barbell Bench Press - Medium Grip. Barbell Row. Dumbbell Lateral Raise. Barbell front squat. Seated barbell shoulder press. Barbell Deadlift.
Barbell Curl. Seated triceps press. German Volume Training: Workout 1. Dumbbell Bench Press. Pec Deck Fly. Incline dumbbell row. German Volume Training: Workout 2. Barbell Squat. Standing Calf Raise. Seated Calf Raise. Hanging leg raise. German Volume Training: Workout 3.
Dumbbell Biceps Curl. Lying cable triceps extension. FST-7 Training, Day 1: Biceps, Triceps, And Calves. Hammer Curl. Standing Biceps Cable Curl. Close-grip bench press. Cable overhead triceps extension. FST-7 Training, Day 2: Legs. Leg Press. Leg Extension.
FST-7 Training, Day 4: Chest and Triceps. Incline dumbbell bench press. Cable cross-over. FST-7 Training, Day 5: Back and Calves.
Lat pull-down. Seated Row. FST-7 Training, Day 6: Shoulders and Biceps. Seated dumbbell shoulder press. Alternating dumbbell front raise. Alternating incline dumbbell biceps curl. Dumbbell Lunges. Lying Leg Curl. Military press. Incline dumbbell reverse fly. Feet-elevated bench dip.
Dumbbell step-up. Training each muscle group twice a week is typically the most beneficial, however with adequate rest days certain body parts will require training just once per week. It can be easiest to plan each week out individually, being sure to incorporate rest days.
It is also common to focus on an upper body and lower body split, adding ab isolations and cardio here and there when desired. In the first week, the most important areas of focus are heavy weights and establishing a good routine. Adequate warm-ups are also important.
This is because this week is all about maxing out those lifts and jumpstarting that muscle growth. Furthermore, hypertrophy is most encouraged by a rep range of 6 to 12 and sets in the 3 to 6 range. Week two is all about increasing the weight from the previous week while maintaining workout intensity.
You will still focus on the same movements, as well, since by now you should be used to the form and can really maximize your lifts. Aim for an increase of 2 to 8 pounds per lift. Day One: Chest, Shoulders, and Triceps. Day Three: Quads, Calves, Glutes, and Hamstrings.
Day Six: Quads, Calves, Glutes, and Hamstrings. In week three, we will work on increasing intensity and weight. In weeks one and two you established a good level of strength and should now be able to endure heavy weights for just a few more reps per lift. We will also introduce a few new movements to create variety and challenge those muscles from various angles.
Once again, aim for an increase of about 2 to 8 pounds per lift. In this last week, really push yourself and give it all you can at each session. In addition to having a workout plan and executing it consistently, there are many things you do inside and outside the gym that can make or break your results.
In fact, training, although very important, is just one small portion of your end results. Besides your training, diet is the next most vital part of reaching your goals. In addition to this, without an adequate amount of calories, you will have no energy fueling your workouts resulting in less than ideal training sessions.
To gain muscle, not only should you prioritize calories and protein, but also clean eating. When striving for a calorie surplus, it can be tempting to resort to unhealthy options, such as a calorie-dense fast food meal.
If you find yourself really struggling to reach a calorie surplus goal, there are many tools available to you. Many looking to reach a calorie surplus utilize alternative calorie and protein sources, such as a high-quality whey protein powder or mass gainer supplements.
Most people fail to discuss the mental aspect of embarking on a training program. However, being aware of the potential psychological mishaps can make all the difference. First, be aware that when doing a muscle-building program properly, you will gain weight. Seeing that number go up on the scale can be deterring for some people.
However, despite the negative connotations, an increase in weight can have, weight gain is a good sign when training for hypertrophy. This is a mass-building program, after all. Furthermore, it may be hard to push yourself in the gym and consistently show up to training sessions.
It may be even harder to get an adequate calorie and protein intake as a muscle mass increase typically requires a large amount of food. Most importantly, set realistic goals and focus on the way you feel rather than the way you look. It can be easy to get caught up in your physique.
However, looking great is not nearly as important as feeling great. Furthermore, feeling strong will only fuel future gains. This is why no specific weight was prescribed for the above training program as we are all at different fitness levels.
Rest days are just as important as training days. While it can be tempting to go hard each and every day, overtraining will likely not result in much muscle growth.
Note that on rest days you should still aim for your recommended daily step goal, which is typically 10, steps per day, as well as your determined surplus calorie goal, which may need to be tailored for non-training days.
Furthermore, on some rest days, you can choose to do what is known as an active rest day. Progressive overload: something you have probably heard many times but never really knew what it is or how to execute it. Progressive overload really deserves an article of its own.
However, it can be simply defined as constantly increasing the amount of weight you lift or the reps you do. Some people have it down to a science, using mathematical equations for precise numbers. However, this is not entirely necessary to see gains.
As previously stated, you can incorporate cardio when desired.
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