Bodybuilding Mass Routine

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Bodybuilding Routine for Muscle Mass

The Mass Attack for Muscle Size

Before anyone attempts getting fancy in the gym will all kinds of exotic training schemes and strange exercise, a foundation of mass has to be developed. Once you have that mass you can move on to the more defined training movements. However, start too soon down that path and you will be stuck in the land of smallness.

What type of routine builds muscle mass? A routine that pulls the trigger on growth. A routine that forces the muscles to grow. Such a routine is built around the body’s biggest muscles - the thigh/glute/hip area of the lower body and the back muscles of the upper body. Don’t waste a lot of time on other elements until you turn the growth switch on by digging deep with these muscles.

There is one other key exercise factor for building mass - working all the muscles. The typical gym rat does not. They focus on moderate to slow movements and miss the high end fast twitch muscle fibers. However, these fibers make up roughly half the muscles in the body and if you want mass, you need to plug in some training that reaches this muscle fiber. And that translates into explosive movements.

Here is a routine that meets all this criteria:

Workout 1 - Super Strength
Full body warm up with dynamic movements
Squats - 5-6 sets of 8 repetitions (deep, below parallel squats)
Deadlift - 5-6 sets of 5 repetitions

Workout 2 - Pure Power
Full body warm up with dynamic movements
Clean & Push Press - 5 sets of 3-5 repetitions
Explosive Close Grip Bench Press - 4 sets of 7 repetitions
Thrusters (Front squat to an overhead press) - 4 sets of 7 repetitions
Sprints - warm up, 4 sprints of 75 meters

Workout 3 - Massive Pump
Full body warm up with dynamic movements
Incline Bench Press - 4 sets of 10 repetitions
Cable Incline French Press - 4 sets of 10 repetitions
Barbell curl - 8 sets of 8 repetitions

This workout combines all the necessary elements to get the body going and growing strongly. Perform each session once a week.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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