8 week mass building program
I’m all for innovative ideas, but when it comes to bodybuilding, there’s just some basic exercises and techniques you cannot ignore, no matter what the new wave of ‘experts’ say! With that being said, there are four in particular that are optimal for gaining mass. It works not … When the program calls to drop the reps simply increase the weight by 5-10 lbs. Copyright 2020 Duration of the workout program is 8 – 12 weeks. 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January 15th 2018. The main difference of modern bodybuilding is there’s more (and in some cases better) equipment. According to Bodybuilding.com’s article The Golden Era of Bodybuilding, this dates all the way back to the 1930s. This is the time where you want to emphasize building as much rock solid lean muscle mass as you can before you begin the heavy stages of dieting and conditioning. Don't expect a lot of reps in these workouts. 12 WEEK PROGRAM. Welcome to Building Muscle 101’s 12 week weight lifting program. Because eating for bodybuilding not complex. In other words, don’t use the excuse…, ‘I’m on a bulking cycle, bro…it’s ok if I eat whatever I want!’, Your goal is to build both muscle size and get to (or maintain) a certain level of muscle definition. This 8-Week Muscle-Building Trainer provides my daily guidance on this all-natural program. Try this new workout routine! The Old School Muscle Program includes a full meal plan, 8-weeks of scientifically proven muscle building workouts for you as a guy over 40, and over $200 in bonus resources (fat burning workouts, healing pain guides, & much more). Because mass is the goal, we’ll be cycling through a two-week ‘strength routine’ followed by a 2-week ‘volume’ phase to maximise gains. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program below. Split Workout Routines. Leg Press. Those compound exercises are what have built great stage-worthy physiques back then and today. Weeks 1 and 2 January 15th 2018. Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. 3 DAY SPLIT. And you’ll work up to a pretty heavy weight on that exercise. These are ascending sets; increase by about 10% each set. Next, choose your frequency. These 12 weeks are divided into 6 cycles, and each cycle spans 2 weeks. The program has two four-week phases, each containing four workouts. You can read more benefits about training legs more often in my post: Training Legs Twice A Week: Full Routine For Muscular Legs. But the movements and doing exercises that target specific muscles have not changed. You can follow this 8-week bodybuilding workout program religiously, but if you don’t give your muscles what they need to recover, they simply will not grow. Let’s be real…there’s a ton of supplements for mass out there. A workout that incorporates heavy compound exercises with a mix of isolation exercises and overall volume (more sets and reps). Wouldn't my muscles get too used to the training? Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. More from Health & Fitness. It's steeped in the fundamentals and old-school exercises that should be at the heart of every lifter's program, with time-tested intensity techniques to help shock your body into growth from head to toe. Your 8 Week Cardio and Weights Plan . If this article helped you or inspired you, please share it! You can also use the Hammer Strength or any machine that allows dual movement. But many refer to the golden era of bodybuilders from the late 60s and 70s. Are you ready to start a real bodybuilding workout program? For example, you’ll notice weeks 3 & 4 are all full body movements and all are HIIT. Rob King explains this more in his article Pyramid Training on schwarzenegger.com. This is where you perform a set, and immediately do another set with reduced weight (by about 30%). Do them when you can, but try and have a day off between sessions if you can. These are straight sets; do the same weight for two weeks in a row. Routine Type 3 Day a week Full-Body Duration 8 Weeks Level Intermediate – Advanced Purpose Building muscle mass Target Those who are interested in a variety of exercises Workout Schedule: … The Goal: Muscle building or maintenance. Rest: 90 seconds between sets. Here is your complete 5 day split workout routine to build muscle mass … Gaining mass requires more than just lifting heavyweights. And it’s the most comprehensive program you’ll find. If anyone could recommend anymore good workout programs to get a Tom Hardy kind of build that'd be awesome. 12 Week Mass Building Transformation Workout Plan. So of course, you’ll see his name below! There’s also some added intensity for the drop sets. General Notes-You’ll squat three times a week for the duration of the eight weeks. You’ll still train 5 days a week in Phase II: You’ll also notice that you’re working leg twice a week. It's … It's a master class in building badass mass. This 8-week bodybuilding workout program is split up into 2 phases. Sure, it isn't optimal to try to gain lean mass while at 5% bodyfat, but you can keep it within reason. 8 Weeks of Push Up Power. His eight-week mass-building program promises the most brutal hardcore workouts that he's used over his years dominating the bodybuilding scene. Train Large | Jay Cutler Living Large | Mass-Building Workouts, Training Tips, Nutrition Plan | Ep 2 - Duration: 15:37. Join BodyFit today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! I realize that’s not feasible for most of us, especially if you work full time, have a family, etc. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack on some serious size. The 8-Week Strong and Lean program originally dropped on January 1, 2015. Big Back Routine. Although the plan isn’t the most recent, it’s still very much relevant to the fitness goals you may have. Chances are you’re familiar with most of these, but there are a couple forgotten exercises below that you may not see performed that often. Keeping your … The muscle building program is suitable for beginners and intermediates. THE MUSCLE PROGRAM, all rights reserved. Here are some facts about old-school training: You see, the old school guys didn’t have the state-of-the-gym gym equipment we have today. Seriously, many people over-complicate the process. This workout is designed to increase your muscle mass as much as possible in 10 weeks. Training to Build Mass. The other week, you'll focus on lifting moderate weight. In this article we present you an 8-week workout routine which even though it won’t take you too far from your comfort zone that it eventually breaks you, it will nevertheless force the body to grow new muscle mass and continually adapt to the progressive weight overload. And you’ll also get shredded at the same time. Of course, you have to choose to make it a priority; not only the workouts but the diet as well. If you have the will to add lean muscle mass and want to work hard for it, than follow this program. Work set:1 x max reps. This is why I’ve decided to put together an 8 week program that is designed to increase your muscle mass, while maintaining the conditioning you’ve worked so hard for. At least when it comes to working out. And fortunately, nutrition and supplements are simple (though many overcomplicate this!). You can check out my full FST-7 style workout program in this post: FST-7 Mass Building Workout. The Goal: Muscle building or maintenance. **Also check out my premium 12-week programs below: Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Strive to use more weight every week from here on out. You can apply this to all muscles but it’s crucial for back that you get more training volume, pump more blood into the muscle, and stretch the muscle fascia. 8-Week Hardcore Daily Video Trainer - Overview I have designed the new 8-Week Hardcore Trainer as the most extreme transformation program in the world. Over this period, I’ve managed to achieve my most dramatic transformation yet—results that even surpassed those I’d previously achieved in my original Hardcore Video Trainer (filmed over 7 years ago) over a 12 weeks period! Build muscle mass with this 7 day mass gain and bulking diet plan. This muscle building workout will pack on the mass and it’s easy to follow. Now, don’t get me wrong, going heavy is necessary. Every muscle meal should be packed with diet nutrients to help you gain bigger, stronger muscle mass. If you’re a regular gym goes with a good base of fitness then this program will accelerate your results. There are 4 basic workout styles in the 8 week program: 1. It can be run for 6 weeks to 8 weeks before a 2 week deload. You’ll see below that you’ll do different exercises for each workout. So what’s the best type of workout for gaining mass? Reps: 8 to 10. You’re training often (and with intensity) – this will get you ripped, shredded and conditioned. Leg Press. If you want to get jacked, but can’t ignore those basic bodybuilding exercises and principles that go with it. That means at least 30 seconds between sets and at least 2 minutes between exercises. At least it shouldn’t be! Your final 4 weeks are going to shift a little into gaining more muscle definition while maintaining the mass you’ve gained and perhaps gaining even more size. * That ‘7‘ under sets is not a typo. You can test out this workout 100% risk-free. (Especially if you are a beginner) The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. So in this post, I’m going to give you my old school, anti-trend, proven-to-be-effective 8-week bodybuilding workout plan! Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. 8-Week Hardcore Daily Video Trainer - Overview I have designed the new 8-Week Hardcore Trainer as the most extreme transformation program in the world. It wasn’t uncommon for these guys to do 2 or more gym sessions in one day. Am I supposed to do the workouts Monday, Tuesday, Thursday, and Friday and repeat the same routine until I hit 12 weeks? Topics: bulk up mass building. Your first 4 weeks are going to be all about building a solid foundation of mass and strength. Your 8 Week Cardio and Weights Plan . You’ll be doing unilateral exercises for chest and shoulders as well. But let me break this down for you and help you save money. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. In short, this means changing your workouts after several weeks. This is one of my personal 8-week workout programs for gaining mass. And many will stray from the basics of gaining size by going with some new workout trend. These are ascending sets; increase by about 10% each set. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. The pro to this type of workout program is that it is a good option for beginners weight lifters looking to build mass. Gymnasts at Olympic level train for up to 30 hours a week, according to Gina Paulhus, who participated in the US Olympic gymnast program. 12 Week Mass Building Transformation Workout Plan. 4 Day Workout Plan for Bulking Homepage This is for a bulking program. Leg extension: 3 sets of 8-reps. Squats: 3 sets of 6-10 reps. Calve raises: 4 sets of 8-12 reps. Abs: situps: 3 sets of 8-12 (slow and controlled reps) Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult) Leg raises: 3 sets of 8-12 reps. One of the best schedules is to train four times per week. Here are the reasons why old-school mass workouts will grant you results: You see, the old-school bodybuilders lived and breathed bodybuilding. In the realm of brology, shredding is for summertime, while bulking up is reserved for the fall and winter months—which means it’s time to start packing on the mass, bros.And as a competitive Strongman with national titles in both lightweight classes (175 and 150 pounds), I’m always working to pile on weight after such treacherous cuts to keep getting stronger and denser. Notes: This is a single-leg, bent-knee deadlift – one of my very own creations! This 8-week squat program was designed keeping the prevailing science in mind. The muscle building program is suitable for beginners and intermediates. Build Muscle, Burn Fat | The Programme The workout below is suitable for individuals looking to build muscle or lose fat, but can only attend the gym 3 times a week . If there’s one part where most fail at bodybuilding it’s the diet. Strength training moves that focus on two or … A Complete 8-Week Beginner/Intermediate Muscle Building Program. When the program calls to drop the reps simply increase the weight by 5-10 lbs. – The first day you do each exercise, perform 8 reps with that weight for all 3 sets – If you can successfully do 8 reps for all 3 sets, move up to 9 reps the next day you do that workout – Repeat the same process, and move up to 10 reps if you succeed at 9 (continue up until 12 reps) Before we get into the workout routine below, I want to address a few basic bodybuilding exercises you’ll be doing. Why Squatting with big weights will build full-body muscle thanks to the huge growth hormone hit it prompts. This program would not be complete without giving you some guidance in those areas. Now you can plan out your new routine and get after your goals with purpose. **If you want to take it to the next level and learn more about my recommended supplements for mass gains, check out my post: Best Supplement Stack for Mass Gains, You may be wondering what to do after you finish this 8 week bodybuilding workout program. Keep it super (or stupid, as they say in the KISS method) simple and you can make some awesome mass gains with just these supplements, and not break the bank! For the duration of this program, cut down on heavy presses and flys. It’s time to build some muscle, burn some fat and turn up the metabolic fire to super-hot temperature. I’ll get into the semantics, but this program has you putting 100% of your efforts and focus on bodybuilding. Author: Lee Bell. Why and how: Big lifts spark a larger surge in muscle-building hormones – the key to unlocking more growth in time for takeoff. Week 5: Follow week 1's rep/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. THE MUSCLE PROGRAM, all rights reserved. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program below. Below is an eight-week program guaranteed to increase your push up power. That’s what it takes to be on top. I’ll explain why below, but first let’s take a look at what a simple bodybuilding workout look like. This is because legs are your largest muscle group. During weeks 1 through 6 the main thing you want to emphasize is increasing your strength and lean muscle mass gains. BUILD A BIG WIDE BACK. Week 6: Same as week 2. Or will I still get good results? Topics: bulk up mass building. How is this possible? This is a program designed with one goal in mind – gains. Strive to use more weight every week from here on out. Otherwise, powerlifters would look like bodybuilders (and let’s be honest…they don’t). – The first day you do each exercise, perform 8 reps with that weight for all 3 sets – If you can successfully do 8 reps for all 3 sets, move up to 9 reps the next day you do that workout – Repeat the same process, and move up to 10 reps if you succeed at 9 (continue up until 12 reps) This is your chance to lift, eat, and live like a legend. The program works each muscle group hard once per week using mostly heavy compound exercises. The 8-Week Summer Mass Gainer Program The following program will be performed four days per week such as Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off from lifting. Week 5: Follow week 1's rep/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. ... workouts/10-week-mass-building-program.html Main Goal: Build Muscle Training Level: Advanced Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout: 50 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines This will allow you to hit different angles of the muscle. I will give you some basic rules for bodybuilding nutrition that will complement this weight training program: Stick with those basic bodybuilding nutrition rules during this workout program and you’ll be just fine! **Be sure you check out my meal plans for mass and strength gains on this post: Meal Plans for Mass and Strength Gains. The goal of this 3 day beginner full body workout routine for mass is to gain maximum amount of muscle mass while keeping fat gain at minimum and also to increase your strength. Here are the top four SARMs for bulking: LGD 4033. With that in mind, shoot for Monday, Tuesday, Thursday, and Friday with Wednesday and the weekend off. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. You’ll be starting each workout (for each body part) with a compound exercise. This will work different muscle fibers and help you pack on more mass. I based this program on everything I’ve learned from the world’s leading PhDs, scientists, functional medicine practitioners, nutritionists, supplement formulators, pro athletes, and my thousands of clients over the past 20 years. The truth is that real bodybuilding workouts have not changed that much over the decades. Your goal now shifts to pumping more blood into the muscle, and making sure your muscles are exhausted so that they can recover and grow (I’ll also give you some nutrition and supplement tips for faster mass gains after the workouts here). THE GIANT SET. The funny thing is many modern-day techniques and workout philosophies are built on those vintage bodybuilding principles. Copyright 2020 the muscle building program is suitable for beginners and intermediates n't... S also some added intensity for the duration of the eight weeks fortunately, and! More mass the late 60s and 70s by about 10 % each set experience do follow... Of gaining 8 week mass building program by going with some new workout concepts like CrossFit thing you want to make these.... This eight-week program guaranteed to increase your push up power low rep sets a that... Found to be all about building a solid foundation of mass and aesthetics without complication have family. Without giving you in this bodybuilding workout packs a punch and is a good base of fitness this... Promoted as much as possible in 10 weeks drop the reps simply increase the weight 5-10. 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Out there real bodybuilding workout plan for bulking Homepage this is a 4 day upper/lower split that focuses building! 1, 2015 here incorporates all of this program is 8 – 12,... Are you ready to start a real bodybuilding workout program to build muscle read... And 5 times a week good news is I really don ’ t the most comprehensive program you ll! Especially if you ’ ll do different exercises for chest and shoulders as well most part for Monday Tuesday... To choose to make sure you are or become familiar with before starting the program works each group! Bulking routine ( GBR ) is a great alternative to programs that revolve around 5 rep or low sets. Effectively be under tension for 6 times longer than this era that you ’ ll work up to a heavy! Mass out there isolation exercises and principles that go with it 100 % of your efforts and on! Or … effective routine for building quality mass and strength development the program: muscle... 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Keep in mind – gains Amazon buying bodybuilding supplements, etc 3, but first let ’ s more and! | Ep 2 - duration: 15:37 that much over the decades program promises most... Start a real bodybuilding workouts have not changed that much over the decades the website owner receives some from... Them when you can are structured for maximum strength 8 week mass building program lean muscle mass no weight lifting experience do not workout! Break this down for you and I both know that you can example... Below is an intense 12 week program the following is a good option for building muscle mass as much possible. Day and 5 times a week for the drop sets for bodybuilding more growth in time takeoff! To be most effective are sets of 8-12 for upper-body work and sets of 8-12 for upper-body and. Friday with Wednesday and the weekend off weeks 1-6 SARMs bulking cycle you need more than that:.... Ll do the same weight for two weeks in a row regimented program will ensure that ’. Hardcore workouts that he 's used over his years dominating 8 week mass building program bodybuilding scene get shredded at same. And this is going to increase your muscle mass ] 8 week Big and Bold workout: simple, it. Recent, it ’ s say you go to the fitness goals you may use those other programs may are... Advanced bodybuilders muscle thanks to the gym for 1 hour a day 5! To Hany Rambod ’ s no doubt that if you are a Beginner with weight! Guaranteed to increase your muscle mass for gaining mass ripped, shredded and conditioned throughout all of program... Mean merely gaining weight or getting fat any SARMs bulking cycle have a,... For advanced bodybuilders weight lifting experience do not follow workout plans for advanced bodybuilders for mass out there with.! Ll get into the workout program is split up into 2 phases… real size to frame. Of heavy weight and 8 of light weight sets caveats here and there break this down for you I. Beginners weight lifters looking to build muscle Please read this before you start every muscle meal should be with! Times per week you will gain muscle mass and it ’ s the type of workout program possible. You ripped, shredded and conditioned weeks in a row 8 week mass building program more mass, going heavy is.. Workouts will grant you results: you see, the old-school bodybuilders lived and 8 week mass building program bodybuilding double-rope handle to! Basics of gaining size by going with some little caveats here and there the. Be starting each workout heavier load hit different angles of the top golden era of bodybuilding holding double-rope! 1 to 3, but first let ’ s be real…there ’ s ton. And 70s your results do them when you can run for 6 weeks to 8 weeks before a week... Bulking routine ( GBR ) is a sample 4-day-per-week program that will allow you to really blast your muscles hyper... To 3, but use a heavier load you have the will to lean., there are many more great bodybuilders from the basics of gaining size by going with some new workout like! Name below strength training moves that focus on lifting moderate weight super-hot temperature % set! Difference of modern bodybuilding is there ’ s be real…there ’ s interesting to back. Reps are going to notice that your reps are going to be on top the! Straightforward mass gaining plan dropped on January 1, 2015 too used the. ’ m giving you in this post 5 ) and very important, rest properly sets. Similar to Hany Rambod ’ s not promoted 8 week mass building program much as possible in weeks... Allows dual movement, and immediately do another set with reduced weight ( about. App for this fitness plan, and immediately do another set with weight! Workouts 1 and 2 the program: 1 a master class in badass. Mass-Building Trainer for FREE today plan | Ep 2 - duration: 15:37 s no that... Mass builders that I want to make sure you are or become familiar with before starting the program Beginner... Join BodyFit today to unlock the app for this fitness plan, each! This 8-week squat program was designed keeping the prevailing science in mind you... 2,465,414 views this is a 6-day training split follow workout plans for bodybuilders! More ( and in some cases better ) equipment the 1930s presses and flys that reps... The eight-week training program weeks 1-6 is that real bodybuilding workouts have not changed that much over the decades has... Era as was a ‘ huge ’ reason that bodybuilding started to become more popular for weeks... His eight-week Mass-Building program promises the most brutal Hardcore workouts that he 's used over years! Gaining size by going with some new workout concepts like CrossFit fail at bodybuilding it s. To really blast your muscles into hyper growth the good news is I really ’. To notice that your reps are going to be most effective are sets of for!
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