Muscle Gain Truth
What is the best routine to bulk(mass) up?
I just got a membership at 24 hour fitness and I want to bulk up fast(and by fast I mean a proven routine,no trial and error). I have read some e books like”Muscle Gain Truth” that says you should lift heavy and do 3-5 reps. I need a routine that focuses on many muscles at a time and one that has compound exercises. I also read that you need tro work out 3 times a week to allow for rest, so a routine that has 3-4 days a week. PLEASE any help to bulk up will be appreciated. I am 18 years old and I weigh 160 5 feet 9 inches. I want to get big because i am really skinny and people take advantage of me. I am ready for pain and gain.
THANKS EVERYONE
There isn’t one. What works for a professional body builder is generally very bad idea for a beginner. What works for me probably won’t be equally effective for you. The good news is that a novice can see significant results with just about any program, giving you time to decide what works for you. I’m assuming here you have a general idea of some exercises, but not a lot of experience in the gym.
Stick with doing 2-3 sets for large compound exercises (squats, deadlifts, bench press, etc), don’t do more than 2 sets for isolation exercises (pec dec, arm curls, etc), for now. Aim for a rep range of around 8-10. 3-5 is too few to start; you need to get technique down first and find where your limits are.
A total body workout 3 times a week is the best way to start (split routines are fine later on, you need to know how to set one up properly to avoid over training).
Start with the ‘big’ muscles first and work out in each workout. You need your triceps to do a bench press; you don’t need your pectorals to do a triceps extension.
Work opposing muscle groups equally (chest/back, quads/hams, etc). I don’t care how much you love the bench press- if you chest gets more than ~15% stronger than your back, your risk of shoulder injury goes up fast.
The two best overall pieces of advice I can give you is work hard, but don’t overdo it. If you take it easy you won’t get anywhere, but if you keep overdoing it you’ll burnout and get injured. Listen to your body and build up slowly. You’ll see improvement quickly, but you don’t get huge overnight; it’s a process of years.
Check out http://www.exrx.net/Exercise.html. It has a list of just about every muscle group and most related exercises, as well as workout templates, great advice and exercise theory.
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How To Build Mucles - Beginner | admin | 
January 29, 2012 12:17 pm
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