advanced bodybuilding mass gain Part 2 mass gain routines and overtraining

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<A HREF="http://www.1shoppingcart.com/app/aftrack.asp?afid=106183" TARGET="_top" TITLE="http://www.1shoppingcart.com/app/aftrack"><U><B>Train Smart</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/elite" TARGET="_top" TITLE="http://www.muscleblitz.com/go/elite"><U><B>Chemical Wizardry</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/secrets" TARGET="_top" TITLE="http://www.muscleblitz.com/go/secrets"><U><B>Mail Order Steroid Success</B></U></A></div> <bR> <div> <A HREF="offers.htm" TARGET="_top" TITLE="bodybuilding special offers, bodybuildin"><U><B>Bodybuilding Special Offers</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Stacks</B></div> <bR> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Pro Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Amateur Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Muscle Blasting Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Fat Burning Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Maxteron</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Testosterone and more</B></U></A></div> <bR> <bR> <div> <B>Bodybuilding Nutrition</B></div> <bR> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U><B>Eating for Peak Performance</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing Your Meals</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine for Massive Muscle</B></U></A></div> <div> <A HREF="creatine_research.htm" TARGET="_top" TITLE="creatine: More than a sports nutrition s"><U><B>Creatine Research</B></U></A></div> <div> <A HREF="creatine_facts.htm" TARGET="_top" TITLE="creatine Whats in your creatine, the tru"><U><B>Creatine Facts</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Prolab Creatine</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein The Building Block</B></U></A></div> <div> <A HREF="protein_truths.htm" TARGET="_top" TITLE="Revealing the truth about protein"><U><B>Truth About Protein</B></U></A></div> <div> <A HREF="protein_myths.htm" TARGET="_top" TITLE="protein, The Nutritional Myths that Just"><U><B>Protein Myths</B></U></A></div> <div> <A HREF="soy_protein.htm" TARGET="_top" TITLE="Soy Protein and its reputation in bodybu"><U><B>Soy Protein and its reputation in bodybuilding</B></U></A></div> <div> <A HREF="more_protein.htm" TARGET="_top" TITLE="Protien supplements reduce muscle loss, "><U><B>Protein supplements reduce muscle loss</B></U></A></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Diet & Nutrition</B></U></A></div> <div> <A HREF="mass_action.htm" TARGET="_top" TITLE="gain awesome muscle mass, build larger m"><U><B>Hard muscle with Mass Action</B></U></A></div> <bR> <bR> <div> <B>Beginners Section</B></div> <bR> <div> <A HREF="health_with_weight_training.htm" TARGET="_top" TITLE="How weight training effects your health "><U><B>Get hooked on weightlifting</B></U></A></div> <div> <A HREF="gym_safety.htm" TARGET="_top" TITLE="Basic gym safety"><U><B>Gym Safety</B></U></A></div> <div> <A HREF="basic_fitness_tips.htm" TARGET="_top" TITLE="Top Ten Basic Fitness Tips"><U><B>Basic Fitness Tips</B></U></A></div> <div> <A HREF="get_fit.htm" TARGET="_top" TITLE="get fit with the beginners fitness guide"><U><B>Fitness Guide</B></U></A></div> <div> <A HREF="test_your_fitness.htm" TARGET="_top" TITLE="Test your fitness levels with my free fi"><U><B>Free Fitness Tests</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Aerobic and Anaerobic Workouts</B></U></A></div> <div> <A HREF="how_do_muscles_grow.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 2 h"><U><B>How Muscles Grow</B></U></A></div> <div> <A HREF="muscle_recovery_.htm" TARGET="_top" TITLE="muscle recovery in bodybuilding"><U><B>Muscle recovery in bodybuilding</B></U></A></div> <div> <A HREF="warm_up_routines.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 3 W"><U><B>Warming Up Routines</B></U></A></div> <div> <A HREF="abdominal_workouts.htm" TARGET="_top" TITLE="bodybuilding beginners Part 4 abdominal "><U><B>Abdominal Workouts</B></U></A></div> <div> <A HREF="basic_leg_training.htm" TARGET="_top" TITLE="bodybuilding beginners Part 5 leg worko"><U><B>Leg Workouts</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners Two Day Split Routine</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 1</B></U></A></div> <div> <A HREF="cardio_exercise_part_2.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 2</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Routines</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training Bible To Muscle Growth</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key Steps to Muscle Growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning Your Muscle Building Program</B></U></A></div> <div> <A HREF="no_drugs.htm" TARGET="_top" TITLE="weight training without drugs, how shoul"><U><B>Weight training without drugs</B></U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U><B>Muscle Building Routines</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest Building Routine</B></U></A></div> <div> <A HREF="chest_muscle.htm" TARGET="_top" TITLE="chest muscles, chest muscle diagram"><U><B>Chest Muscle Diagram</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench Press</B></U></A></div> <div> <A HREF="upper_chest.htm" TARGET="_top" TITLE="build the upper chest and build upper p"><U><B>Upper Pec Routine</B></U></A></div> <div> <A HREF="chest_shock.htm" TARGET="_top" TITLE="shock your chest muscles into new growth"><U><B>Shock your Chest Routine</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Bicep Routine</B></U></A></div> <div> <A HREF="arm_diagram.htm" TARGET="_top" TITLE="big biceps and large triceps muscle diag"><U><B>Bicep Muscle Diagram</B></U></A></div> <div> <A HREF="big_biceps.htm" TARGET="_top" TITLE="build big biceps quickly with this easy "><U><B>Big Bicep Routine</B></U></A></div> <div> <A HREF="building_your_biceps.htm" TARGET="_top" TITLE="Which one is best for building your bice"><U><B>Straight or EZ Bar</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Tricep Routine</B></U></A></div> <div> <A HREF="build_bigger_arms.htm" TARGET="_top" TITLE="Quickly build bigger arms with this quic"><U><B>Titanic Triceps Routine</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Powerful Shoulder Routine</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Big Back Routine</B></U></A></div> <div> <A HREF="back_muscle.htm" TARGET="_top" TITLE="back muscles, back muscle diagram "><U><B>Back Muscle Diagram</B></U></A></div> <div> <A HREF="better_back.htm" TARGET="_top" TITLE="How to build a better back?"><U><B>How to Build A Better Back</B></U></A></div> <div> <A HREF="back_mistakes.htm" TARGET="_top" TITLE="The top three back training mistakes to "><U><B>Back Training Mistakes</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Massive Traps</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>The Deadlift</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Awesome Leg Workout</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Six Pack Abdominal Routine</B></U></A></div> <div> <A HREF="fab_abs.htm" TARGET="_top" TITLE="six pack abs, get six pack abs in 10 min"><U><B>10 Minute a Day Abdominal Routine</B></U></A></div> <div> <A HREF="killer_abs.htm" TARGET="_top" TITLE="abs six pack quickly, get a 6 abs pack q"><U><B>Killer Abs</B></U></A></div> <bR> <bR> <div> <B>Advanced Muscle Routines</B></div> <bR> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single Set versus Multiple</B></U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U><B>Cycle Your Training For Results</B></U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U><B>Should You Train To Failure</B></U></A></div> <div> <A HREF="training_rut.htm" TARGET="_top" TITLE="weight training ruts and building solid "><U><B>Training Ruts</B></U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U><B>Build Strength and Muscle</B></U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U><B>Blasting Through Sticking Points</B></U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U><B>Supersets the Muscle Builders</B></U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U><B>Power Rack Training</B></U></A></div> <div> <A HREF="reverse_training.htm" TARGET="_top" TITLE="Creating new muscle growth with reverse "><U><B>Reverse Training</B></U></A></div> <div> <A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Mass Gain Pt 1</B></U></A></div> <div> <A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Mass Gain Routines</B></U></A></div> <div> <A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Mass Gaining Diets</B></U></A></div> <div> <A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Mass Gain Chest Routine</B></U></A></div> <div> <A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Mass Gain Shoulder Routine</B></U></A></div> <bR> <bR> <div> <B>Strength Training</B></div> <bR> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Principles of Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>Benefits of Strength Training</B></U></A></div> <div> <A HREF="strength_training_time.htm" TARGET="_top" TITLE="making time for strength training, stren"><U><B>Making Time for Strength Training</B></U></A></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength</B></U></A></div> <div> <A HREF="strength_training_part1.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 1</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 2</B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 3</B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 4</B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 5</B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Demos</B></U></A></div> <bR> <bR> <div> <B>Burning Bodyfat and Weight  Loss</B></div> <bR> <div> <A HREF="fat_phobia.htm" TARGET="_top" TITLE="fat phobia, reintroduce fat into your di"><U><B>Fat Phobia</B></U></A></div> <div> <A HREF="testosterone_levels.htm" TARGET="_top" TITLE="low fat diets lower testosterone levels,"><U><B>Low Fat Diets</B></U></A></div> <div> <A HREF="fat_loss.htm" TARGET="_top" TITLE="reduce bodyfat levels and create lean ha"><U><B>Reduce Your Bodyfat Level</B></U></A></div> <div> <A HREF="reducing_fat.htm" TARGET="_top" TITLE="The facts about reducing fat "><U><B>Facts About Reducing Bodyfat</B></U></A></div> <div> <A HREF="diets_don_t_work.htm" TARGET="_top" TITLE="diets dont work, dieting to lose weight"><U><B>Diets Don't Work</B></U></A></div> <div> <A HREF="love_handles.htm" TARGET="_top" TITLE="lose your love handles, guaranteed fat l"><U><B>Lose Your Love Handles </B></U></A></div> <div> <B>Ge</B><A HREF="lean_muscle.htm" TARGET="_top" TITLE="Cut a lean muscled body with tribulus te"><U><B>t Lean and Hard withTribulus Terrestris</B></U></A></div> <div> <A HREF="weight_loss.htm" TARGET="_top" TITLE="Amazing weight loss program, lose weight"><U><B>Weight Loss Program</B></U></A></div> <div> <A HREF="exercise_the_key_to_weight_loss.htm" TARGET="_top" TITLE="for losing weight exercise is the key"><U><B>Exercise The Key To Weight Loss</B></U></A></div> <div> <A HREF="maximum_fat_loss.htm" TARGET="_top" TITLE="maximum fat loss, the secrets to maximum"><U><B>Secrets To Maximum Fat Loss</B></U></A></div> <bR> <bR> <div> <B>Muscle  & Joint Strengthening</B></div> <bR> <div> <A 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over training<FONT SIZE="3" COLOR="#000000" FACE="Arial" > </FONT></div> <div> Over training can seriously ruin and destroy all your muscle advances, it is easy to get carried away with enthusiasm, for example doing that extra </div> <div> set, doing that extra body workout.But the truth is if you over train you will see no gains regardless of the intensity of your workouts. To alleviate over training you need to firstly look at the number of sets that you perform against the actual body part and then limit the number of sets. As a quick rule of thumb if you have less than 6 months experience do no more than 5 to 6 sets for large muscles and no more 3 t0 4 sets for small muscle groups. Intermediates with 6 to 8 months experience, 6 to 8 sets for large muscle groups and 4 to 5 sets for small muscle groups. Advanced level should not perform more 10 to 12 sets for large muscle groups and 5 to 7 sets for small muscle groups. If you are exceeding these numbers I am afraid you are over training and you are not going to maximise your muscle gains. Do not forget the 42 to 72 hour rest for each trained muscle group.</div> <div>  </div> <div> Now then lets get started with a proven Mass Building Routine </div> <div> <B>First remember these very important points to safely and effectively reach your muscle gain goals</B> </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c800000000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Always have somebody spot you on heavy exercises i.e. squats and bench </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c800000000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Never miss a scheduled workout </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c800000000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Avoid doing forced reps apart from the last set </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c800000000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">When you can do 5 reps without assistance on your final set increase the weight for the last set by upto 5 to 10 kgs </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c800000000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Always maintain strict exercise form</div> <bR> <div> Mass Building Routine<FONT SIZE="2" COLOR="#000000" FACE="Arial" > </FONT></div> <bR> <div> Monday-Thursday </div> <div> Exercise                       Sets                    Reps </div> <div> Hanging Leg Raises       3 to 4                   15 </div> <div> Squats                                6                       15-5* </div> <div> Leg press                            4                       12-5* </div> <div> Leg Curls                            3                       10-6* </div> <div> Barbell Preacher Curls      5                      15-6* </div> <div> Close Grip Bench Press   5                      15-6* </div> <div> Calf Raises                         5                      15-6* </div> <bR> <div> Tuesday-Friday </div> <div> Exercise                                                 Sets                               Reps </div> <div> Crunches                                                3 to 4                             10-15 </div> <div> Incline Bench Press                                  6                                 15-5* </div> <div> Bar Dips (with weight)                               4                                 12-6* </div> <div> Seated Pulley Rows                                 6                                 15-5* </div> <div> Lat Pull downs (to front)                             4                                 12-6* </div> <div> Seated Barbell Shoulder Press               5                                  12-5* </div> <div> Upright Rows                                             3                                  10-6* </div> <div> Calf Raises                                                6                                  15-6* </div> <div> Wrist Curls                                                4                                   10-15 </div> <div> *means pyramid these sets </div> <bR> <div> <B>Advanced Bodybuilding Mass Gain                 </B><A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Part 1   Mass Gaining Routines </B></U></A></div> <div> <B>   </B><FONT SIZE="2" COLOR="#000000" FACE="FlamencoD" >                                                                                       </FONT><A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Part 2   Mass Gaining Routines and Over training</B></U></A></div> <div> <B>                                                                    </B><A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Part 3   Mass Gaining Diets</B></U></A></div> <div> <B>                                                                    </B><A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Part 4   Chest Training for Mass Gain</B></U></A><FONT SIZE="3" COLOR="#000000" FACE="Arial" ><A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B> </B></U></A></FONT></div> <div> <FONT SIZE="3" COLOR="#000000" FACE="Arial" ><B>                                                             </B></FONT><B> </B><A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Part 5   Shoulder Training for Mass Gain</B></U></A><FONT SIZE="3" COLOR="#000000" FACE="Arial" ><B> </B></FONT></div> <bR> <div> <B>Related Articles</B></div> <bR> <div> <B>Creatine is now proving to be one of the most potent muscle growth accelerators giving excellent muscle mass increase and phenomenal strength increases order yours today. </B></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/creatine" TARGET="_top" 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