Specialization Routines: How To Bring Up A Lagging Body Part

bodybuilder 6 flickrIf you’ve been training for some time and made some good gains you’ll likely have one or more body parts that are lagging behind the rest of your physique. But rather than simply doing a few extra sets each week for these troublesome areas, it would be far more effective to use specialization routines to bring them up.

Specialization programs have other uses too. They allow you to target any specific areas of your body that you want to emphasize, and for intermediate and advanced trainees they can also be superior for overall growth as total body muscle growth becomes more difficult the more advanced you become.

So in this article I’ll explain more about why specialization routines are so effective and I’ll also show you how to set up a specialization routine that will give you the results you want… Continue Reading →

The Opposing Muscle Groups Workout Routine For Massive Size Gains

arnold flickrIf you’re looking for a great workout routine to pack on muscle as fast and as efficiently as possible, you won’t go far wrong with the opposing muscle groups routine.

Also known as agonist/antagonist training, this type of routine was a favorite of Arnold Schwarzenegger (and many of the other 70’s bodybuilders), who always believed that training opposing muscle groups made sense. And you certainly can’t argue with the results it gave him.

So what does an opposing muscle groups routine involve, and what makes it such an effective way to train? In this article I’ll answer those questions and I’ll also give you a sample workout routine that you can use to get started with straight away. Continue Reading →

The 20 Rep Squat Routine For Rapid Size Gains

tom platz flickrOne of the best ways to gain a lot of muscular body weight very quickly is with the 20 rep squat, or “Super Squat” routine.

This is an “old school” method of training that has been around since the 1930’s (although the term “Super Squats” was not coined until much later); and it’s not uncommon for novice lifters to gain 20 – 30lb of muscle in 6 – 8 weeks when they first use it.

The method involves doing just one set of squats for 20 reps (after warm-ups). This is followed by a set of pullovers for 20 reps, plus 2 – 4 additional exercises. And the routine is performed two or three times per week for a period of 6 – 8 weeks.

But it’s the way the squats are performed that’s important. So in this article I’ll describe the 20 rep squat routine and I’ll also give you a couple of sample workouts that you can use to get started with straight away… Continue Reading →

German Volume Training For Massive Muscle Gains

bodybuilder 5 flickrIf you want to gain as much muscle mass as possible as quickly as possible you might want to give German Volume Training a try.

It’s very demanding and it’s not for beginners, but if you’ve been training a while and made some decent gains, but perhaps your progress has slowed down and you need a change, this could be what you’ve been looking for to take your results to the next level.

German Volume Training has been used with great success since at least the early 70’s. Bev Francis used it in her early days of bodybuilding to make her the most massively muscled female bodybuilder of her time. And Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training.

So what is German Volume Training, and what’s the best way to use it? In this article I’ll answer those questions. Continue Reading →

The 5×5 Workout Routine For Strength And Size

bodybuilder 2 flickrIf you want to substantially increase your strength as well as your muscle size one of the best ways of doing this is with the 5×5 workout routine.

The 5×5 system of training has been around for decades, and it’s still one of the most popular training methods there is for the simple reason that it works so well.

Reg Park (who built 20 inch arms and did a 500lb bench press before steroids were ever used in the sport) trained this way in the 1950’s. And Arnold Schwarzenegger (whose mentor was Reg Park) later used it in his training to build a solid foundation well before he ever used more conventional bodybuilding routines.

The method was then further popularized in the 1970’s by legendary football strength coach Bill Starr, who used it to train all his athletes. Continue Reading →

Why Bodybuilding Workout Routines Suck For Building Muscle

bodybuilder 2 wcThe typical bodybuilding workout routines that you’ll read about in all the muscle mags and on thousands of websites are not optimal for building muscle – far from it in fact.

And I know that this might come as a surprise because they are what most people at the gym do all the time; but it’s true nonetheless.

I’m not saying they don’t work at all, because they do – at least for some people. But they are certainly not ideal for the genetically typical natural trainee.

So what is a typical bodybuilding workout routine? What’s wrong with it? And how can it be improved on? In this article I’ll answer those questions. Continue Reading →

The Push/Pull/Legs Split Routine For Massive Muscle Gains

bodybuilder 8 flickrIf you are past the beginner’s stage and want to gain muscle at the optimum rate, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine.

The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. And it’s also extremely effective; assuming of course that it’s done right.

So in this article I’ll explain what a push/pull/legs split involves and why it’s such an effective way to train. And I’ll also give you a sample workout routine that you can get started with straight away.

What Is The Push/Pull/Legs Split Routine?

The push/pull/legs split is a very simple and logical training method in which you split your body into three parts. And each part is then trained on its own separate day. Continue Reading →

The Ultimate Upper/Lower Body Split Routine For Mass

If you are an intermediate or advanced trainee looking for the ideal workout plan to build muscle mass as fast as possible, the upper/lower body split routine is it.

A workout routine of this sort will work for pretty much anyone – men and women, young and old, people looking to build a large amount of muscle and get “big”, or those who only want to build a small amount of muscle and get “toned”.

However if you want to get the very best results from it you will of course need to know how to set it up in the most effective way.

So in this article I’ll explain why upper/lower splits are so effective, and I’ll also give you what I believe to be about the best upper/lower body split routine you are ever likely to find. Continue Reading →

A Full Body Workout Routine For Rapid Muscle Gains

Robby Robinson wcIf you want to build muscle and/or increase your strength, there are a huge number of training programs that you could choose from to help you achieve those goals.

And although many of these can be useful for more advanced trainees, if you are just starting out (or returning after a long layoff), or if you simply haven’t had much in the way of results from your efforts so far, the very best way to build muscle as fast as possible is with a full body workout routine.

So in this article I’ll explain why full body workouts are so effective, I’ll give you the ideal routine to get started with, and I’ll also give you a few tips on how to get the most out of your training. Continue Reading →