Advanced Muscle Routines

Advanced Bodybuilding Mass Gain Part 2 Mass Gain Routines & Overtraining

Advanced Bodybuilding Mass Gain Part 2

Intermediate to Advanced Section mass gaining tips

How to avoid over training

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 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.
Now then lets get started with a proven Mass Building Routine

First remember these very important points to safely and effectively reach your muscle gain goals

  • Always have somebody spot you on heavy exercises i.e. squats and bench
  • Never miss a scheduled workout
  • Avoid doing forced reps apart from the last set
  • 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
  • Always maintain strict exercise form

Mass Building Routine

Monday-Thursday
ExerciseSetsReps
Hanging Leg Raises3 to 415
Squats615-5*
Leg press412-5*
Leg Curls310-6*
Barbell Preacher Curls515-6*
Close Grip Bench Press515-6*
Calf Raises515-6*
Tuesday-Friday
ExerciseSetsReps
Crunches3 to 410-15
Incline Bench Press615-5*
Bar Dips (with weight)412-6*
Seated Pulley Rows615-5*
Lat Pull downs (to front)412-6*
Seated Barbell Shoulder Press512-5*
Upright Rows310-6*
Calf Raises615-6*
Wrist Curls410-15

*means pyramid these sets

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Muscle Guru

Having spent the last 33 years weight training I have now decided to turn my attention to helping others achieve their full potential. 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. The muscle building industry is a mine field and I want to help people that are determined to build muscle naturally.

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