10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.
Terry follows the old-school bodybuilding mentality of isolating each muscle group (back, shoulders, chest, legs and arms) on a five-day cycle. If he’s trying to grow a certain muscle group, he’ll introduce a second workout on the sixth day. Each of Terry’s workouts lasts between 60 and 90 minutes – “any longer and you're either not pushing yourself hard enough or you're talking too much” – and he makes the most of each session by targeting different parts of each muscle.

Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.

Transformations have both physique and performance dimensions, so it's OK to have goals in both areas. Losing weight, gaining muscle, and looking good in the mirror are examples of the former; squatting 10 more pounds, running a mile in under 10 miles, or finally getting your toes up to that bar are examples of the latter. Having both types of goals will help keep you motivated even if one goal starts to slow in progress.
You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Use a split system. If you have never trained with weights, or have taken a significant break from weights, I do not recommend training at maximum intensity right away. Training to failure during the first crucial work outs will result in tremendous muscle soreness and you may never return. Start slowly by doing a full-body work out consisting of three or four sets of lighter weights for every major muscle group. After the first couple weeks, you can increase your intensity and move onto a split system. An example of a three-day split might be:
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs in order to build muscle.[24] The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[25]

Resistance training or lifting weights is a common practice in the world of people who want to get bigger and stronger. To someone who wants to lose weight, it could seem almost counterproductive to put on muscle weight when your true goal is to lose weight. The truth of the matter is that you want to lose fat, and putting on muscle can help you accomplish that goal.
To build extra muscle, you need to eat in excess of what you currently eat, and work out with weights on a regular basis. How much muscle you can gain, how quickly and with what definition is largely determined by your genetics and age. But everyone at almost any age should be able to gain some muscle and strength with weight training. Proper nutrition is a crucial element in the muscle building process.
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.
Note the flexibility here. If you're an experienced casual lifter starting an organized program, you may be able to kick off with 3 X 12 from the beginning. If you are new to weights and have some fitness issues, you should start with one set and progress slowly. Doing only 1 set of 9 exercises will not take too long, perhaps only 30 minutes with warmup included. Doing an extra 20 minutes or more of cardio before or after weights would be time well spent at this stage. Once you reach full stretch in the program, aerobic training may be better done before weights or at a separate session.
Nutrition is important but I find that most people over-obsess about their diets. I hear people fretting over stuff like; Should I eat a chicken breast or a fillet of salmon? A handful of almonds, or a teaspoon of peanut butter? Broccoli, or spinach? brown rice, or yams? A half cup of yogurt, or a half cup of cottage cheese? High carb, or low carb? As much widespread confusion that exists regarding diets that should be followed in order to burn fat, the premise of the whole issue is actually very simple. Regardless of what you eat, as long as you take in fewer calories than you need in order to meet metabolic and physical activity energy requirements, you will lose fat. Some people have made great progress in fat loss simply by taking my advice and eating what they normally eat, but just eat 1/3 less of everything with the exception of green vegetables which are actually negative calorie food items that you can eat as much as you want off. Don’t complicate your nutrition and make it more difficult than it needs to be. Fats don’t make you fat, and carbohydrates don’t make you fat. Calories consumed beyond the body’s maintenance and growth needs make you fat.

"When there is a particular muscle group that I really need to focus on, I like to lift a little lit heavier than usual, lifting roughly 6 working sets for 6 reps each," explains fitness model Tricia Ashley Gutierrez. "Then, if that muscle really needs more work, I like to come back three days later and train that same muscle group using higher-rep isolation movements."
The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up in its place (still using an overhand grip). It’s fine. However, you should make it your eventual goal to be able to do pull-ups and actually work towards eventually doing them here. These are still to be done in front of your head… never behind the neck. Also, if you are someone who can already do 3 sets of 6-8 pull ups, then you need to add weight. Search around online for what’s called a “pull-up belt” (also called a “dip belt”) and buy one. It will allow you to add additional weight to body weight exercises like pull-ups and dips. It’s one of the only training products I fully recommend, and when your own body weight becomes too easy for you, it’s a requirement for progressive overload to take place.
You may have heard hardcore lifters talk about things like "leg day," but when it comes to a beginner strength workout that's only a few days a week, a full-body workout is often the way to go (rather than splitting your days up by body part). "Full-body workouts maximize your caloric burn and the muscles worked each session," says Davis. The best way to do this is to pair one upper body exercise with one lower body exercise. "This way, the lower body has time to recover while the upper body works and vice-versa," says Davis. You should also aim for a balance between movements that feel like pulling and ones that feel like pushing. For example, Davis suggests pairing these exercises together:
Vertical leg crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
Arnold included basic multijoint movements in his routine that hit the pecs from a variety of angles. "I knew the routine had to be basic and very heavy," he wrote. Basic, for Arnold, meant sticking to flat, incline, and decline benches while occasionally training like a powerlifter rather than trying a multitude of machines or using trendy techniques. Arnold saved pumping sets for the end of his workout.

Perform three weight-training sessions per week, hitting your whole body each time. Base your routine on compound exercises such as squats, lunges and deadlifts. These burn the most calories, hit more muscles and give the best bang for your buck, claims Rachel Cosgrove, strength coach and co-founder of Results Fitness in California. If you're not sure of any exercise techniques, ask a trainer at your gym for assistance.

Cons: We would recommend that in the case of an exercise such as the bench press, you have a spotter behind you just to be extra safe. Also, the reason we don't like to use this technique too often is that overusing it can create muscular imbalances. What we mean by this is that you get stronger in the top portion of a movement while your weak range of motion, the bottom portion of the movement, remains the same.
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[42][43][44] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[42][43][44] Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.
Up next is a row, which basically means some type of horizontal pull (meaning back row exercise). Pretty much any type of back row would be fine here, so pick your favorite. If I had to make a suggestion, I might go with a chest supported row of some sort because chest supported rowing doesn’t require any real lower back stabilization like a bent over barbell row would. And, since you will be deadlifting the next day, this may be a beneficial choice for some people. Otherwise, feel free pick any type of horizontal back row you want (chest supported row, any Hammer Strength machine row if your gym has them, a bent over barbell or dumbbell row, t-bar rows, whatever). As long as it’s a back row of some sort, it’s fine. If you think you’d benefit from not using any lower back the day before doing deadlifts, then stick with something chest supported to give your lower back a break. If not, pick anything.

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Of course, no one was born pressing 500 pounds or squatting 700 pounds – it takes time to build this kind of strength. Assuming your form/technique is in place, you'll want to incorporate some low reps and heavy weights into your program. For example, do 10 sets of squats for 3-4 reps each, or 8 sets of 5. In other words, in order to build strength, keep your weight heavy and use low reps for a high number of sets. Squatting your bodyweight is a bare-minimum requirement for a beginner (or twice your bodyweight for an intermediate-level lifter).
With this in mind, focus less on single-joint movements (sometimes called isolation exercises) in favor of multijoint ones. The bench press, squat, deadlift, overhead press, bent-over row, and power clean are examples of solid multijoint exercises that require several muscle groups to work in coordination. These exercises should form the foundation of your training plan.

Muscle soreness is a common side effect to working out. It subsides as part of the recovery process. Delayed-onset muscle soreness is the most common type of soreness and occurs 24-72 hours after training. This is why rest days are important, to allow soreness to disappear before training again. In fact, if you are scheduled to train and are still sore, take an extra day off.
Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.
Learn them, and 70% of your battle's already been won. These basics are a must for any serious lifter/athlete to build a basic strength and physique base. Similarly, compound/multi-joint movements are always the "bread and butter" for every good training program – learn them, master them, repeat them, and improve them! Keep in mind that sometimes a workout of 10 sets of heavy deadlifts or squats will give you a better workout than any "fancy" leg/back session.
The key to effective bodybuilding nutrition is consistency. It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. A consistant diet will work alongside HyperGH 14x to help you build as much muscle as possible.
Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of exercise with a weight that fatigues your muscle after about 12 to 15 repetitions can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. This would bring their total number of sets down to 10-12, about half of what the high volume trainers would use. Mentzer was often quoted as only doing a total of 5 sets per muscle group.

Focus on those exercises, trust me, you won't regret it. Also, don't be afraid to add weight to the bar as well, as long as your form is in check. Overloading the muscles is essential for growth because the body doesn't need to adapt if nothing's changing. Therefore, you must force your body to change by adding weight or another repetition on that exercise that next time it comes around.
The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere.  It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work,  or traveling around the world, as long as you have enough space to move around, you can get your workout done (and fit it into a busy schedule).
See what's happening? You'll do 8 reps of incline hammer presses. Then, in drop-set fashion, you'll lower the weight so you can do 8 more reps. Lower it again so you can do a final 8 reps. Immediately go to machine flies where you'll also do 3 drop sets of 8. Follow those up with 3 drop sets of decline dumbbell presses. Each set ends up being 72 reps!

Traumatic-sounding, but true: muscle damage — or more specifically, the micro-trauma to muscle and connective tissue that’s a natural consequence of resistance training — touches off a regenerative process that can stimulate the production of new muscle cells. Research shows that eccentric movements (e.g., the lowering phase of a bicep curl), which require a muscle to lengthen under tension, produce greater micro-trauma than concentric movements (e.g., the lifting phase of a bicep curl), which require it to contract.
Personal trainer Nick Twum is also quick to emphasize the importance of deadlifts, which he believes are one of the best muscle-building movements you can do. Deadlifts are a great exercise for overall muscular development. They'll help you build a big back, round glutes, strong legs, and big forearms, while furthering shoulder and trap development.
You've been surfing Bodybuilding.com for weeks, looking at the incredible transformations that other people have experienced and the plans that got them there. Now, you think it might be your turn. You've been peeking into training systems like LiveFit and Kris Gethin's Hardcore Daily Trainer, and thinking a lot about time: Is 12 weeks as long as it sounds? Is it long enough to make a genuine change?
Set small attainable goals. If you've never lifted weights before, trained at very high intensities or followed a strict diet plan, then going from where you are now to a female bodybuilder is a long road. It will be tough, but see that as a challenge rather than a disadvantage. Set both outcome-based goals such as adding half a pound of muscle a week or competing in a local show in six months. Aim for behavioral goals such as making it to the gym five times per week or sticking to your diet for an entire fortnight.

In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]
For the ladies out there who want a nice gym routine, this post is for you! Before having my son, I went to the gym 5 days per week and I used a simple 12 week style lifting program from www.simplyshredded.com. In addition to my gym workouts, I would do the home workouts listed in my bundle that I mentioned above. I had never been so ripped or fit in my life-the hard work totally paid off! The site has a ton of cool workouts and interviews, but the workout itself had been a staple in my routine for the longest time-prior to pregnancy.
The use of cardio exercise to get into shape was surprisingly nearly non-existent in the time period from the 1960’s to the 1980’s. As mentioned before, gyms were well equipped with barbells, dumbbells and heavy, basic machines. Cardiovascular equipment such as treadmills, stair masters and elliptical machines were not developed yet. Some gyms would have a couple stationary bikes included in the establishment but they were not nearly as comfortable or as advanced as the equipment that frequents health clubs today.
Traumatic-sounding, but true: muscle damage — or more specifically, the micro-trauma to muscle and connective tissue that’s a natural consequence of resistance training — touches off a regenerative process that can stimulate the production of new muscle cells. Research shows that eccentric movements (e.g., the lowering phase of a bicep curl), which require a muscle to lengthen under tension, produce greater micro-trauma than concentric movements (e.g., the lifting phase of a bicep curl), which require it to contract.
Especially at the start, be realistic with your goals. Avoid extreme diets that severely limit your options, recognizing that these plans are rarely sustainable in the long term. Don’t be too hard on yourself if you slip up from time to time, and be sure to schedule cheat meals into your diet (taking care not to let them stretch out into cheat days or weekends). In addition, instead of avoiding restaurants entirely, go and learn to seek out healthy options. Many restaurants can prepare healthier versions of their menu items when asked. For example, you could request plain grilled chicken or fish, a hefty serving of vegetables, and a side salad.
This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury.[8] A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries.
Don't worry, we're still talking snail's pace weight gain. Aim for one pound per week of lean muscle mass gains, though you may initially gain faster if you started out extremely lean or glycogen depleted. Start by adding 500 calories to your current daily intake, and maintain that intake until you plateau. If or when this happens, add another 250-500 calories and repeat.
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