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Which Bodybuilding Routines Increase Muscle Size – Muscleblitz.com

Bodybuilding Routines To Increase Muscle Size

Selecting the right bodybuilding routines to balance your social life and family commitents with the need to increase muscle size is always a dilemma but the following guide simplifies the task.

3 Day A Week routine – (Normal)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Monday

ExerciseSetsRepetitions
Squats or Leg Press1-310-12
Leg Extension1-310-12
Leg Curl1-310-12
Standing Calf Raise1-310-12
Leg Raise1-310-12

Wednesday

ExerciseSetsRepetitions
Incline Bench Press1-310-12
Close Grip Bench Press1-310-12
Behind Neck Shoulder Press1-310-12
Lateral Raise1-310-12
Dumbell Biceps Curl1-310-12

Friday

ExerciseSetsRepetitions
Shoulder Width Lat Pulldown1-310-12
Close Grip Seated Pulley Row1-310-12
Triceps Pushdown1-310-12
Crunches1-310-12
Hyper Extension1-310-12
Shrugs (men only)1-310-12

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2 Day A Week Routine – (for very busy people)

You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.

After a few weeks, perform two sets for each exercise. After around 3 months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Monday

ExerciseSetsRepetitions
Squats OR Leg Press1-310-12
Leg Curl (Lunge for women)1-310-12
Standing Calf Raise1-310-12
Incline Bench Press1-310-12
Close Grip Bench Press1-310-12
Dumbbell Biceps Curl1-310-12
Leg Raise1-310-12

Thursday

ExerciseSetsRepetitions
Behind Neck Shoulder Press1-310-12
Lateral Raise1-310-12
Triceps Pushdown1-310-12
Shoulder Width Lat Pulldown1-310-12
Close Grip Seated Pulley Row1-310-12
Triceps Pushdown1-310-12
Crunches1-310-12
Hyper Extension1-310-12
Shrugs (men only)1-310-12

4 Day A Week Routine

The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.

You’ll have noticed that some exercises also work other bodyparts, this is intended. Don’t train forearms too hard, otherwise your grip strength will be reduced dramatically.

Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle.

Monday

ExerciseSetsRepetitions
Squats56-10
Behind Neck Shoulder Press56-10
Upright Row56-10
Wrist Curl36-10
Crunches36-10

Tuesday

ExerciseSetsRepetitions
Bench Press56-10
Shoulder Width Lat Pulldown56-10
Close Grip Seated Pulley Row56-10
Standing Calf Raise56-10

Thursday

ExerciseSetsRepetitions
Deadlift56-10
Dumbbell Shrug56-10
Reverse Wrist Curl36-10
Crunches36-10

Friday

ExerciseSetsRepetitions
Tricep Dip46-10
Close Grip Bench Press46-10
E-Z Bar Curl46-10
E-Z Bar Reverse Curls46-10
Seated Calf Raise56-10

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5 Day A Week Routine

This 5 day split routine is excellent if you have the recovery to train 5 days in a row. Doing a 5 day split won’t work for people with a stressful job or home life. It will cause you to overtrain and burn-out.

The 5 day split allows you to be in and out of the gym in 30-45 mins, meaning you can train each bodypart to total failure, without having to ‘hold back’ energy for other bodyparts.

This routine is designed to hit the muscles from every angle and because the exercises are compound movements, you overlap the muscles you are working. So, for biceps you actually train them twice, first on back days (Tuesdays) and secondly on Fridays.

Monday

ExerciseSetsRepetitions
Behind Neck Shoulder Press46-10
Upright Row46-10
Incline Dumbbell Press46-10
Bench Press46-10
Crunches36-10

Tuesday

ExerciseSetsRepetitions
Close Grip Lat Pulldown46-10
Close Grip Seated Pulley Row46-10
Seated Calf Raise46-10
Reverse Wrist Curl46-10

Wednesday

ExerciseSetsRepetitions
Squats56-10
Leg Press56-10
Leg Curl46-10

Thursday

ExerciseSetsRepetitions
Close Grip Bench Press46-10
Tricep Dip46-10
Dumbbell Shrug46-10
Standing Calf Raise46-10

Friday

ExerciseSetsRepetitions
Pull Ups46-10
E-Z Bar Curl46-10
Hammer Curl46-10
Crunches (with weight)46-10

2 Day A Week routine – (Women)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Monday

ExerciseSetsRepetitions
Squats1-310-12
Leg Extension1-310-12
Leg Curl1-310-12
Lunge1-310-12
Leg Raise1-310-12

Wednesday

ExerciseSetsRepetitions
Bench Press1-310-12
Close Grip Lat Pulldown1-310-12
Lateral Raise1-310-12
Triceps Pushdown1-310-12
Triceps Kickback1-310-12
Dumbbell Biceps Curl1-310-12
Crunches1-310-12

 

 

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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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