World Class Bodybuilding   Forum

BulkSupplements Egg Whites International A1Supplements.com i-Supplements Strength.com VitaSprings Myprotein Beyondsupplements
Go Back   World Class Bodybuilding Forum > Bodybuilding Fitness Training > Bodybuilding Discussion forum > Bodybuilding and Fitness Workout Routines

Shoutbox
Loading...


Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




Reply
 
Thread Tools Search this Thread Display Modes
  #1  
Old 11-20-2015, 11:21 AM
basskiller's Avatar
basskiller basskiller Is Off Line
Administrator

 
Join Date: Jan 2004
Location: Bodybuilding heaven
Posts: 125,458
Thanks: 3,387
Thanked 18,377 Times in 10,666 Posts
Rep Power: 3956
basskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond reputebasskiller has a reputation beyond repute
More Muscle Mass

More Muscle Mass
by Steve Davis


I know how to create muscularity. My transformation by itself has helped many of you to begin your own. The nutritional and training concepts that I developed during the transformation have become popular an effective means for pre-contest training. But, there is another side to the coin -- the transformation from thin to thick, the transition to more muscle mass.

When I consider a training routine for my own purpose, the process envelopes characteristics not unlike spontaneous contemplative analysis -- a grip change, different elbow spacing, repetitions, sets or sessions per week. But, when I assume the role of trainer from trainee my processes become one-sided: "simplify . . . Simplify!" Some of of the best writing goes unheralded at best and unread at worst because the authors try to put too much thinking and not enough feeling into into their recipes. Bodybuilding is a combinative sport. Successful participants must think and feel simultaneously, but the key is that to feel you must think. To isolate biceps you must concentrate on the task. By suggesting that heavy weights produce muscle size, we can polarize total energy output to that purpose AND TRAIN, MAN.

Based on my own personal experience and nothing more (there's too much "armchairing" anyway), what follows, WORKS!

1.) Train each body part two times per week.

2.) For reps on arms, shoulders, chest and back, do 8.

3.) For reps on calves, erectors, quadriceps and femoral biceps (leg), do 15.

4.) Do NO abdominal work while on this routine.

5.) WEAR A WATCH, WATCH THE CLOCK, OR USE A TIMER. The time between sets must be between 30 and 45 seconds. (Note: While training for muscularity, 15 seconds!) I use 30 second rests on this routine.

6.) SELECT TWO EXERCISES PER BODYPART. (Note: I have included a sample routine.)

7) Do 6 sets of each exercise with the same weight, reps and rest period, after performing one light set as a warm up.

8.) Add weight each week (something, however small). Keep a chart or logbook.

9.) Rest 3 minutes between exercises.

10.) Think "heavy" weights. Use heavy weights.

11.) Ingest 1.0 grams of high quality protein for each pound of bodyweight. (Note: this is more protein than the FDA suggests)

12.) Follow the Master Diets contained in any of my books.

Here is an effective mass producing routine:


Monday/Thursday

Chest
1. Bench Press
2. Dumbbell Incline Press
transition
1. Dumbbell Pullover

Back
1. Bent Rowing - strict!
2. Lat Pulldown

Low Back
1. Hyperextensions


Tuesday/Friday

Shoulders
1. Press Behind Neck
2. Dumbbell Lateral Raise

Bicep
1. Barbell Curl
2. Dumbbell Incline Curl

Tricep
1. Close-grip 2/3 Bench Press
2. Non-lock Pressdown

Forearm
Reverse Curl


Wednesday/Saturday

Thighs
1. Front Squat
2. Hack Squat

Leg Bicep
1. Leg Curl

Calf
1. Donkey Calf Raise
2. Standing Calf Raise

Low Back
1. Hyperextension


To simplify this routine to add more muscle mass, here is a personal checklist:

How does your energy level relate to --

determination
concentration
isolation
weight. I mean heavy weight!
protein intake
supplementation
regularity
enthusiasm
training tempo?

If the answer to each categorical question is 100% on a consistent basis, you'll have more muscle mass in three months, period!
__________________

W C B B Sponsors
Southern Sarms

Beyondsupplements
Myprotein.com
Strength.com
i-Supplements
A1Supplements.com
PowderCity.com
BulkSupplements.com
Egg Whites International <---100% Bio-Available Egg White Protein


Remember... Any advice given on this board is just an opinion and not to be taken as medical advice. WCBB doesn't advocate or condone use of steroids. Check the laws in your country. WCBB just provides the platform in which to discuss such matters
Reply With Quote
The Following User Says Thank You to basskiller For This Useful Post:
GYMBRAT (11-20-2015)
Get your liquid egg whites here at EGG WHITES INTERNATIONAL

  #2  
Old 11-21-2015, 07:48 AM
Big B's Avatar
Big B Big B Is online now
Community Veteran

 
Join Date: Mar 2011
Location: with dogs, goats, donkeys, chickens and a miniature pig...
Posts: 16,815
Thanks: 2,219
Thanked 2,615 Times in 2,298 Posts
Rep Power: 2484
Big B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond reputeBig B has a reputation beyond repute
I've heard from a few no abs til about 3-4 months bf competition. Helps keep waist small by preventing abs from being large...
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:36 PM.



Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
follow worldclassbodybuilding at facebook follow worldclassbodybuilding at pinterest follow worldclassbodybuilding at twitter