What is a good bodybuilding workout

Sometimes people ask me what is a good bodybuilding workout? These people tell me they are not interested in strength; just good health and a nice looking body. what is the best workout for men

So hear is what I tell them, incorporate these rules into designing your workout plans and you can't go wrong

Tip 1: Never ignore strength

First thing you cannot ignore strength training, adding a bit of power lifting into your routine will help you in tremendous ways, here's why

Say mark wants to just get big and so does Chad but they go about it two different ways, same work out routine

Mark reads that reps in the 8-10 produce the biggest gains in muscle so he jumps on that rep range. Chad does strength training and believes that's all he needs to get big. so here is how it turns out.

Remember!- Everything is the same calories in and out, same routine, they weigh the same ect.

Exercise: Bench Press

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7
Mark	150	155	160	165	170	175	180
Chad	210	215	220	225	230	235	240

Results:

Weight gained:

1.Mark weighed 160 pounds and now weighs 170 pounds

2.Chad weighed 160 pounds and now weighs 163 pounds

Increase in poundage

1.Mark has added 30 pounds to his bench-press

2.Chad has added 30 pounds to his bench-press

Ok so were am I going with this it looks as if mark choose the right path, maybe he did for now, but what happens in the next 8 weeks

Mark now benches 180 for 8-10 reps so his 1 rep max is about 225

Chad now benches 240 for 1-3 reps so his 1 rep max is about 260

Chad has trained his neurological system to be efficient, fast and powerful. When mark starts the program again like Chad he will start off at higher weights and most likely get better overall gains then mark for a few reasons first Chad has not adapted to higher reps so the shock to his body will increase muscle building hormones better, Chad has not worked muscle fibers that exist in that range, Chad's neurological efficiency is better then marks so he will be lifting higher weights in the second cycle.

Tip 2-Eat

What makes the biggest difference between strength training and bodybuilding is nutrition, eating big is about 75% of building a better body. how you go about doing that is for another article.

Tip 3- Big Exercises

Choosing compound movements that require stabilization muscles and large weights produce the most stimuli to muscle fibers and also produce the biggest endocrine response that is more Testersterone and growth hormone.

Best Exercise - Squat, Pullups, Deadlifts, Benchpress, Push Press

bicep workouts, tricep workout chest workouts they don't work as well keep with the basics and incorporate small muscles in a once every few months give a lagging bodypart a shock workout

Tip 4- How to incorporate frequency, volume, rep variations into your plan

This is highly debatable but I believe more frequency with less volume is the best way to increase muscle if your not on steroids, I know many bodybuilding dvds and internet sources will say differently.

My philosophy or trial in error would say choose 8 exercises and workout 3 times a week Monday, Wednesday, Friday this will give you a days rest between each workout and 2 days rest every week. The first 8 weeks you do 1 set of all the exercises per day, the next 8 weeks 2 sets per exercise, and the next 8 weeks 3 sets per exercise, then take a 2 week break and ether do a split routine or something with high volume such as German volume training.

Now each 8 week block will be broken down into 2 week blocks.

The first 2 weeks you will do 12 reps per exercise with your 13 reps max weight

The next 2 weeks you will do 8 reps per exercise with your 9 reps max

The next 2 weeks you will do 5 reps per exercise with your 6 reps max

The next 2 week you will do 3 reps per exercise with your 4 rep max

This system will keep your muscles guessing at all times, it varies repetitions between 12 and 3, it gives proper rest it increases and decreases volume.

This system is based on the HST workout but tweaked to be more effective we offer many free bodybuilding routines here at buffdirectory along with weightlifting percentage charts, and articles written by us and our users, Stop by the forums and give a holler.

Download workout plans excel workouts with built in calculators

We also offer links and RSS feeds from other sites to expand our users knowledge base, our favorite is T-Nation

 

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Written by GI