Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat
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Bodybuilding Workout Routine - The Box Squat

There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

Bodybuilding Workout Routine - The Box Squat

So box squats were invented by a guy called Louie Simmons - the only guy over the age of 50 to squat 920 pounds.

Bodybuilding Workout Routine - The Box Squat
Bodybuilding Workout Routine - The Box Squat
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He's also the head of an elite, hardcore lifting crew called Westside Barbell in Culver City.

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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat

Lots of lifters at this hardcore emporium have squatted more than 900 pounds, in fact, and that's due to pure and simple technique and the support of a crew who want its members to achieve more and more in powerlifting.

A couple of these guys have joined the 1000 pound club.

Box squats are a simple technique invention, that includes a sturdy wooden box or platform that can be placed beneath the hips. The hips must be lower than the knees, slightly, when the person comes to rest (in the lowest squat position of the exercise).

There's no bouncing, no touch and go, just a solid SIT, and a coming back up again. Control is the earmark of this technique that builds not only muscle, but stabilizes squats and strengthens surrounding joints, ligaments and tendons to enable the lifter to move up in weight.

With sins perpendicular to the floor, and a sitting back on the box with the hips moving back first on the way down, it allows a safer, faster means of progress.

Benefits of the Box Squat are many:

You can't cheat depth, according to the fellas down there, and you learn to sit back by moving your hips first - thereby increasing hip mobility.

Another benefit is that you develop overall hip power, which of course is important for squat thrust and lower body strength. Box squats require starting from a dead stop in the bottom position, and this develops explosive posterior chain strength.

It's also a safe way to go, because it stops the lifter from buckling and rounding the lower back. It's harder, say the folks who do it, to round the back when you're moving down and back, leading with the hips.

Fans of the box squat recommend beginning with a box that is slightly higher than the knees, and you can use varying depth boxes while you learn. The main thing is, a true box squat requires your hips go slightly lower than the knees in the sit position before coming back up with the weight.

Some use an aerobic box or platform, and the Westside Barbell crew say that Elite FTS sells one online. You can also use rubber bumper plates the gym - though that may be selfish if the supply in your gym isn't great.

EXECUTION OF BOX SQUAT:

Box Squat Starting Position -

The starting position on Box Squats is similar as for Squats. But you'll use a slightly wider stance.

Make sure the bar is stationed low on your back to begin. A high bar doesn't work for Box Squats. Put the bar low, on top of your scapular spine.

Use a narrow Grip -

Narrow makes it easier to keep your upper-back tight, which adds strength.

Foot Stance -

Shouldn't be a sumo stance, but should be wider than your shoulder-width. Feet should be turned out about 30 degrees.

Tight upper-back -

Imagine squeezing a pen between your shoulder blades. Keep this position during the whole lift.

Keep chest up -

Stick chest outward and keep it up. This together with the tight upper-back will prevent your back from bending.

Look Forward -

Fix a point in front of you during the whole lift. Don't look up or down, just look forward or through the mirror.

Push Your Abs Out -

This increases lower back stability. Push abs out as if someone was going to punch you in your stomach.

HOW TO SQUAT DOWN ON BOX:

Lower yourself by moving your hips first. Your knees should hardly move during Box Squats, it all comes from your hips.

Sit Back, and lead by pushing your hips back as far as you can. Think sitting on a toilet. Your knees don't move, your hips move back - which is why keeping your chest and abs out stabilize.

Shins are perpendicular to the floor - even past perpendicular to the floor. You'll get this by moving your hips first. Push them back as far as you can.

Keep the knees out - your upper-thighs must stay in line with your feet to avoid knee injuries. Imagine pushing your knees out in the same direction as where your toes point.

Sit down on the box, but do not let yourself fall down on it.

Lower yourself under good control - not slowly, but also not a quick touch and go. It should be fluid and controlled.

Remember to stay tight - don't relax your muscles, it can cause back injuries. Keep all your muscles tight on the box.

HOW TO SQUAT OFF THE BOX:

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

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Bodybuilding Workout Routine - The Box Squat

FST-7 Workout Routine - Pro Bodybuilding Techniques

FST-7 Workout Routine - Pro Bodybuilding Techniques
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FST-7 Workout Routine - Pro Bodybuilding Techniques

There are a hand-full of tried and true weight lifting techniques that you must stick with if you want to gain muscle mass. Compound movements used for powerlifting such as bench press, squats, and deadlifts are essential for gaining muscle mass. But sometimes you hit a plateau and need to make a few changes to shock your muscles into new growth. One technique that I've tried that really works for me is the FST-7 workout. FST is an acronym for fascia stretch training. The seven is the number of sets you perform using this technique. This technique was created by Hany Rambod, trainer of many professional bodybuilders. There's much more than just the weight lifting factor of the FST-7 workout as Hany covers several factors both inside and outside the gym. For this article, I'm just going to cover the actual workout portion and how I have implemented this into my routine and what has worked best in my own experience.

FST-7 Workout Routine - Pro Bodybuilding Techniques

First of all, you need to understand that the FST-7 workout isn't about merely getting a pump although that's one of the affects you'll feel. Also this shouldn't be considered as just a 'high rep' workout. These are misconceptions of the FST-7 workout. The first part of the entire FST-7 workout is training with heavy weights using straight sets. This basically works all muscle fibers. The intent is to force the muscle to grow and to also add shape to the muscle by stretching the muscle fascia. I'm not going to get into depth with the FST-7 workout in its entirety. But I will provide an example of the leg workout I did this morning.

FST-7 Workout Routine - Pro Bodybuilding Techniques
FST-7 Workout Routine - Pro Bodybuilding Techniques
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FST-7 Style Workout with Legs:

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FST-7 Workout Routine - Pro Bodybuilding Techniques

FST-7 Workout Routine - Pro Bodybuilding Techniques

Squats (heavy weight, parallel): 5 sets of 10, 10, 8, 8, 8

Lying Leg Curls: 4 sets of 10

Leg Extensions: 4 sets of 10

Standing Leg Curls: 4 sets of 10

FST-7 Workout with Leg press: 7 sets of 12-15 with 30 second rest periods between sets

As you can see, the leg routine above looks somewhat normal (maybe with the exception that when I do legs, I like to alternate quad and hamstring exercises; also, I normally would do another pressing exercise such as hack squats, but I didn't since I knew I had the 7 sets of leg presses at the end). It may not look like as much volume as most do for legs, but once you're done you're certainly going to feel it (and the next few days thereafter). Make sure you stretch afterwards. You can implement the FST-7 with any body part. In my opinion, it's good to do this for 2-4 weeks then switch to something else for a few weeks.

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Setting Up The Perfect Bodybuilding Workout Schedule

Setting Up The Perfect Bodybuilding Workout Schedule
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Setting Up The Perfect Bodybuilding Workout Schedule

To put it into perspective, bodybuilding is the set of sprinkles upon a well-rounded cupcake that is life. Family, career, education, and other items should always come first, with bodybuilding being something we do to improve all other aspects of life. Because of this, real-life priorities have to always come first. The key to finding time to creating bodybuilding success, amidst the flurry of change and crisis that is real-life, is to plan everything out.

Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your schedule

Setting Up The Perfect Bodybuilding Workout Schedule
Setting Up The Perfect Bodybuilding Workout Schedule
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Be realistic here. How much time do you have each week to devote to weight training? Are there things you do now which could be sacrificed, like television or Internet surfing time? Could that time be better spent in the gym? Use a spreadsheet program or a piece of paper and map out how you spend your waking hours. Then, begin finding spots on that map where weight training could (or should!) be included.

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Setting Up The Perfect Bodybuilding Workout Schedule

Analyze your goals

If your goal is to lose the spare tire and add a few inches to your arms, then you probably don't need to devote 2 hours per day to the gym. On the other hand, if you're training hard for a local show, then you may need 3 to 4 hours daily, making time for weight training, cardio, tanning, posing, etc. Plan the number of hours and days per week in accordance with your goals.

Gauge your experience

If you have trained hard with weights for twenty years, you might need more than 30 minutes daily in the gym to maintain and build muscle mass. On the other hand, if you're overweight and brand new to the gym scene, thirty minutes on the treadmill, five days per week, might be just what the doctor ordered! Take into account your training experience when planning.

Don't forget the little things

Food and gym clothing preparation, gym driving, and many other small uses of time quickly add up. Be sure to include them when planning your ideal weekly training schedule. And be flexible - always leave some time for those little things, which will inevitably go wrong.

Just as no two bodybuilders have the same exact nutritional, training, sleep, or supplementation needs, no two bodybuilders have the same scheduling requirements. Create one that works best for reaching YOUR goals, without disrupting your life too much. Remember, the best bodybuilding workout schedule is the one you'll stick with!

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All Natural Bodybuilding Workout Routine

All Natural Bodybuilding Workout Routine
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All Natural Bodybuilding Workout Routine

Most people refuse to believe that it is possible to build muscles using all natural bodybuilding programs. This is why bodybuilding has had such a bad reputation especially because of the famous bodybuilders who use steroids.

All Natural Bodybuilding Workout Routine

All natural bodybuilding simply means the use of natural methods to build body muscles i.e. with no use of any muscle enhancers or anabolic substances. Real athletes use methods by following a routine that features well structured bodybuilding diets and natural performance enhancing supplements.

All Natural Bodybuilding Workout Routine
All Natural Bodybuilding Workout Routine
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Tracking progress in natural body building is important. Any bodybuilder should clearly outline his or her targets or goals so that it could be easier to access progress. If you don't have well defined goals, then your chances of success will be very slim.

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All Natural Bodybuilding Workout Routine

All Natural Bodybuilding Workout Routine

Take some time to learn as much as possible about bodybuilding in order to be able to "custom build" your body in a way that suites you best. Learn as much as you can about natural supplements, training and dieting. Don't give up half way through - this process is about serious commitment.

One of the best way to stay in the game for longer is to start by establishing clear reasons why you want to use an all natural program. The truth is, when it comes to a sport such as bodybuilding you are either doing it naturally or not. This is an especially important point when considering professional bodybuilding. Remember that in competitions, you are not permitted to use any unnatural supplements. The reason is simple, if others were to use steroids, then it would defeat the whole purpose of the sport - it would simply be unfair to those choosing to go the natural route.

It may look difficult at first especially for beginners but it is possible to use methods that are natural for building body muscle. Anyone, including you, can build them and be successful as a bodybuilder by simply designing specific and highly effective diet and bodybuilding workout routines. All in all, using natural ways is the best way to build muscles - it's not just for making you feeling confident and looking great but it is a sure way to stay healthy.

You may want to visit a physician to do a check up before you start. Some people have conditions that prevent them for lifting too much weight and taking some certain foods substances. You may also need to consult a professionally trainer to help you develop the best program for you.

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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass Muscle Building

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: "everything works, but nothing works forever" and "a workout is only as good as the time it takes your body to adapt to it".

Bodybuilding Workout Routines For Mass Muscle Building

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let's look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass Muscle Building
Bodybuilding Workout Routines For Mass Muscle Building
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Bodybuilding Workout Routines For Mass: Volume Training

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Bodybuilding Workout Routines For Mass Muscle Building

Bodybuilding Workout Routines For Mass Muscle Building

Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training

Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the "toned" look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts

I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly's, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training

Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training

High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to "stimulate not annihilate".

Bodybuilding Workout Routines For Mass

Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.

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Bodybuilding Workout Routines For Mass Muscle Building

Body Building Workout Schedule

Body Building Workout Schedule
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Body Building Workout Schedule

"What is the best body building workout schedule?" is a question that beginning bodybuilders pose time and time again. This quest for a holy grail of perfect workout schedule has been sought for generations and the truth is that the actual components of a workout schedule are only slightly more important than the timing of the schedule itself. From rudimentary exercises that can be done in the home or in a basic gym up to compound muscle group super sets the pros use, the secret to a body building workout schedule is in its consistency.

Body Building Workout Schedule

Day in and day out, at approximately the same time of day, you should be exercising your body and you mind to develop the habit of your new routine. By 'scheduling' yourself for body building, you will train yourself to get the feeling that something is wrong if you skip a session. This mental training starts with your preparation for your workout - the ritual of preparing you gym bag, walking into the gym, changing your clothes and mentally going over the routine you are about to perform.

Body Building Workout Schedule
Body Building Workout Schedule
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Tiger Woods does not vary his approach to the ball depending on the weather. His swing, perhaps but the repetition of each practice swing has trained him to 'feel' when something is wrong and to step back and start over.

Body Building Workout Schedule
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Body Building Workout Schedule

That being said, one of the most useful beginner workout schedule follows the work week alternating weight lifting with aerobic exercise every other day.

Day 1 - upper body workout

Day 2 - aerobic

Day 3 - lower body workout

Day 4 - aerobic

Day 5 - upper body workout

Day 6 - aerobic

Day 7 - rest

Start the next week with a lower body workout and continue alternating. This body building workout schedule accomplishes three things. One, it builds the habit of working out (almost) every day, the benefits of which are described above.

Two, it allows for ample rest between workouts of the same muscle group. It is in the rest period where your muscle actually grows. While you are in the gym working your muscles, they are under stress. It is in the reparation from that stress that the muscle becomes larger, not while it is under stress.

Three, it provides enough room for variety of exercises so that your muscles don't get used to doing the same exercise each time. The human body very easily gets used to any strain it is put under. If you performed the same exercise over and over again with no variety your muscles would quickly adapt and your routine would reach a point of diminishing returns. By altering the resistance, position and movement of your exercise, your muscles will not be able to adapt to the new strain they are being put under. Small stabilizing muscles and different areas of the same muscle will be strained in subsequent workout sessions keeping your muscles under varying strain and allowing for greater growth during the rest phase.

These are the basics for setting up a body building workout schedule.

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Body Building Workout Schedule

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains
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Best Bodybuilding Workout For Mass Muscle Gains

Do you want to know the best bodybuilding workout for mass? If so I will show you the best bodybuilding workouts and how to put them together into a complete routine. I will also show you how to avoid muscle building plateaus.

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass

Best Bodybuilding Workout For Mass Muscle Gains
Best Bodybuilding Workout For Mass Muscle Gains
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If you are looking for the best bodybuilding workout for mass, I am assuming you want to put, as much muscle weight onto your frame as possible. To do this you have to have put other goals and aims aside for a bit. Your main focus should be on; obtaining lots of lean muscle mass.

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Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains

I should say from the start that there is not one particular best bodybuilding workout for mass. The best way to continuously add muscle and prevent muscle building plateaus. Is with a collection of bodybuilding workouts, combined together to form a complete bodybuilding routine. Get this right and you will pack on muscle mass fast. So lets have a look at the best bodybuilding workouts for mass.

Volume Training

Arguable the best workout for mass, is volume training. Volume training creates a lot of tension on a muscle and causes a lot of muscle damage. This stimulation is great for muscle growth.

You must however get the volume right and not copy bodybuilding workouts from magazines and pro bodybuilders. That sort of volume is to high and will give you below par results. Another problem with volume training is that it does not get you stronger. If you want to prevent plateaus and keep making muscle gains, you need to get stronger.

Strength Training

Strength training comes in at joint top of the best workout for mass. Simply put, stronger muscles will be bigger muscles. It is possible to have stronger smaller muscles, but this mostly irrelevant with most people. This usually occurs when you look at elite bodybuilders and power-lifters.

The main advantage with strength training is that, with the extra strength you get; you can use that strength to lift more weight with more volume. When you do this, you really start to reach your muscle building genetic potential. This is why I said there is no best bodybuilding workout for mass. But a collection of bodybuilding workouts used to form a complete bodybuilding routine.

Workout Routine

So how do you make a bodybuilding routine? This can be different for each person with different body types. You are best doing a bit of trial and error for yourself, to see how you react. A good starting guide is to start of with 2-3 weeks of volume training. Followed by 2-3 weeks of strength. Once you do that, you can review how you are progressing.

Bear in mind that you will make you best gains during the volume training. Do not drop the strength training completely, as this strength training is what sets you up for big muscle gains. It is a bit like laying the foundations for a wall, then the volume training builds the wall on those foundations.

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Best Bodybuilding Workout For Mass Muscle Gains

Bodybuilding 101: The Total Body Workout

Bodybuilding 101: The Total Body Workout
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Bodybuilding 101: The Total Body Workout

The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time. If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is overtrained and you need a refreshing change, the total body workout may be just the thing you need.

Bodybuilding 101: The Total Body Workout

At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.

Bodybuilding 101: The Total Body Workout
Bodybuilding 101: The Total Body Workout
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The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the release of the necessary hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic effect on your body's response to the training session. In short, your body should respond well to this type of training, especially if it is a drastic change from what you have been currently doing.

Bodybuilding 101: The Total Body Workout
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Bodybuilding 101: The Total Body Workout

Bodybuilding 101: The Total Body Workout

The key is to keep the training sessions relatively short (less than one hour) and intense. Work the large muscle groups first (legs, chest, and back) and then the smaller muscle groups (shoulders and arms). By focusing on basic, compound movements you will provide your body with the maximum recruitment of muscle fibres in the shortest amount of time. For example, when you train chest with bench or incline presses, you are also recruiting heavy work from the shoulders (especially the front deltoids) and triceps. This is efficient training. Combined with sufficient intensity, it will create really good results.

With this program, leg training simply cannot be neglected. The simple old-fashioned barbell squat is the best bodybuilding exercise, period. Regular intense squats performed in good form will stimulate muscular growth over your whole body. As a matter of fact, most individuals would benefit from a routine focused on just squats, deadlifts, bench, bentover rows, and chins. These exercises work because they stimulate muscle growth. These are what the old-time greats focused on. So do them.

Here are the exercises recommended for the Total Body Workout:

Quads: Squats, Leg Press, Hack Squats

Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)

Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows

For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout.

You can follow these basic movements with the following isolation exercises:

Hamstrings: Lying or seated ham curls

Calves: Seated or standing calf raises

Shoulders: Shoulder Press (dumbbell or barbell), lateral or front raises

Arms: Dumbell or preacher curls, lying triceps extension, triceps pushdowns

Abs: Crunches

For the routine, simply choose 2-3 of these muscle groups and perform 2-3 sets of your favourite isolation exercise. The next workout, do the other 2-3 muscle groups. For example, if you did shoulders and arms one workout (at the end of your legs, chest, back routine) do hams, calves and abs the next workout.

The total body workout should be performed 3 times per week on alternate days. A Monday-Wednesday-Friday routine works well and it leaves the weekends free for you weekend warriors. The important thing is to remember never to do the same exercise twice in a row. So if you did squats, barbell bench and chins and barbell rows on Monday, change it to leg press, dumbbell incline press, pulldowns and deadlifts on Wednesday. This is an easy routine to follow.

If you are looking to get maximum results with limited time, this routine rocks! If you are looking for a change or something new to stimulate new growth and strength, the total body workout could be just the ticket. Give it a try - you may just love it! Now get to the gym and train with intensity!

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Aside from peaked biceps and bulging pecs, most body builders want to know how to build those hard-to-hit lower abs. Well we are going to explore an exercise that hits the Abdominus Rectus (abs) muscles with a severity that only a true body builder would enjoy.

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

The Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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The exercise as you may have guessed is called the plank and it is excellent for working those upper and lower abs. But it also helps with developing the core muscle groups including back muscles. As with all ab exercises you should stop exercising if you have any pain or aggravated tightness in your lower back. This is your body's way of avoiding weak or tired abs by trying to call into play other muscles. So when this happens you will want to cease the Plank and spend time building up your abs with lower intensity exercises and work up your core strength until you can handle this beast.

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank
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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

You will begin where almost every good abs exercise begins - on the floor. Lie face down with your elbows on the ground and your shoulder joint directly above your elbows. Place your feed in the same position that you use for performing pushups. This is the starting position for the plank. From here you will lift your mid section off of the ground focusing on your abdominals until your body resembles a plank - hence the name.

You will need to focus on keeping your body as flat as possible from shoulders to feet, and you will hold this position as long as you can perform the exercise with good form. A good routine is to perform this exercise to failure ( the point to where you cannot hold your form any longer). You will do this any where up to three times (three sets).

Once you have progressed to the point of being able to stay in the plank for over 2 minutes you can bump up the burn by raising one foot off of the ground by an inch or so. This will increase the load on that leg and add a bit of stabilizer muscles into the motion.

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Abs Workout Exercise - Hardcore Bodybuilding Abs Workout Exercise With the Plank

4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

4 Day Bodybuilding Workout Plan

Here is a sample three day workout.

4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan
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Day 1 - Back, Chest, and Abs

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan

Do three sets of 12-15 reps each.

- Bent over barbell row

- Stiff legged barbell dead lift

- Barbell bench press

- Incline dumbbell press

- Dumbbell flies

- Crunches

Day 2 - Legs and Shoulders

Do three sets of 12-15 reps each.

- Barbell squat

- Seated calf raise

- Front dumbbell raise

- Side lateral raise

- Upright barbell row

- Lunges

- Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

- Barbell curl

- Incline dumbbell curl

- Lying triceps press

- Barbell triceps extension

- Front dumbbell raise

- Dumbbell hammer curls

- Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

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Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet
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Bruce Lee's Body Building Workout and Diet

Bruce Lee created a martial art called "Jeet Kune Do" or the "Way of the Intercepting Fist." However, as well know as he is in the martial arts... he is highly regarded for his physical abilities and ripped physique. The Bruce Lee body has become an icon for what an action star should look like today.

Bruce Lee's Body Building Workout and Diet

Let's face it, audiences are no longer willing to accept an actor who puts on a "Muscle Suit." From Brad Pitt to Will Smith -- it seems every A-list Hollywood actor has been emulating the muscular yet ripped Lee type of physique. What made him great was a combination of his workouts and his diet program.

Bruce Lee's Body Building Workout and Diet
Bruce Lee's Body Building Workout and Diet
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The Bruce Lee Diet Plan

Bruce Lee's Body Building Workout and Diet
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Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet

Lee always consumed a lot of Chinese food which are high in fiber.

Some foods that are high in fiber are:

* Fruits
* Vegetables,
* Breads,
* Beans
* Cereals

These foods are also high in antioxidants and will help cleanse your body.

Like many bodybuilders today, he usually ate 6 times per day. This kept his blood sugar level stable and his metabolism burning at a higher rate. He was also a big fan of keeping his body adequately hydrated -- by and large he drank 11 to 12 glasses of water per day.

In addition, from his bodybuilder friend... learned of the importance of maintaining a high protein, low carbohydrate diet. (Bruce Lee loved protein supplements and would routinely down 1 to 2 protein shakes per day.)

The key to gaining muscle -- besides working out... is in consuming enough protein. Protein makes up anywhere between 15 to 20% of our bodyweight. The bottom line is that protein is indispensable and it's the raw material that is needed to build muscle and other bodily tissues.

Of course, in his day one of the most popular protein supplements was casein. Today, we know that whey protein can keep us in a positive nitrogen balance state easier and quicker than using just casein protein.

The Bruce Lee Workout

His workouts were intense. Even Joe Weider... "The King of Bodybuilding" remarked that Bruce Lee's body was light years ahead of it's time. Bruce incorporated many different components into his workout program. Isometrics, free weights, yoga, and bodyweight exercises just to mention a few. Bruce Lee abandoned free weights really early on in his training. He felt that having big bodybuilder muscles was of no advantage to a martial artist. He focused more on what he referred to as "Functional Strength."

He realized very early on that isometric exercise was able to provide him with superior strength gains. He also used an "Isometric Power Rack" for a while in his training program. If anything defines Bruce Lee it's his ability to think outside the box. His mentality of... "use what works and discard what doesn't" -- has made him an innovator in many different fields.

For example, Bruce used every known isometric exercise device available in his training including a device that was then called the Tensolator. Using isometric exercise equipment was something that he made part of his training routine. And in fact, so have many mixed martial arts practitioners today!

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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

I'm not going to mince words or pull any punches: If you're not making steady bodybuilding gains, it's because your 'bodybuilding workout routine' sucks - plain and simple. It's because you haven't customized a successful schedule of effective bodybuilding workouts and combined it with an adequate recuperation schedule for gaining muscle.

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

You're not alone. I've seen thousands of gym-goers who are frustrated with their lack of bodybuilding progress. Yet like the proverbial creature of habit that epitomizes the definition of slight insanity, they keep doing the same thing over and over while seemingly expectant of a different result. This is not a good habit to develop if you want success in life - whether in natural bodybuilding or any other area.

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
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If you find yourself among the ranks of the frustrated; if you think your bodybuilding workout routine isn't producing returns commensurate with your investment in time, I empathize. For nearly a decade of my younger life, I struggled to make natural bodybuilding gains. I toiled away in gyms while imbibing every bit of bodybuilding information I could get my hands on. Still, with all that garbage I "learned", I made progress that bare resemblance to taking two steps forward - one step back, then one step forward-two steps back. I got nowhere. My bodybuilding workout routines sucked.

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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Now in my mid forties, I'm making all the incredible natural bodybuilding gains I longed for in my youth. My muscles just keep expanding as much as I want them to. I have to admit - I love the feeling. I love knowing with dauntless expectancy that my body will be better built in a few months than it is now. And in a year's time, I'll have new and exciting gains added to what I've already built.

So let's go over a few of the elements that cause a bodybuilding workout routine to leave its adherent mired in frustration due to a lack of muscle building gains. Let's look at the fallacies that are running rampant so we can avoid them and get you gaining muscle in a non-stop manner.

Working Out Too Often

I would love to know who the pencil-necked geek is that determined a muscle's standard recuperation time. This goofball created the widespread notion that muscles fully recuperate from bodybuilding workouts within 72 hours of muscle breakdown. Whoever was involved in this inaccurate determination, their assertion has caused more frustration for more natural bodybuilders than I'd want to know. Millions of gym-goers around the world are painstakingly wasting time and energy by going back and forth to the gym - faithfully working each muscle within this 72-hour window of time - and getting nowhere for the effort.

In response, a lot of bodybuilding gurus who are peddling their bodybuilding workout routines on the Internet are informing their readers that they should work each body part once-per-week. In my many years of experience, I've found this to be a step in the right direction, yet wholly inadequate for making ongoing natural muscle building gains.

The real "secret" to nonstop muscle growth is in knowing that one week might still not be enough time for a muscle group to fully recuperate from an intense workout. Another secret is in knowing and acknowledging that recuperation between workouts is the biggest component to progress and its rate can vary among people and even vary in the same person from one time to another.

If you are finding that your 'bodybuilding workout routine' sucks, try working out less often to see what happens. The worst that can happen is that you don't make any progress, which is no worse than what is happening now. So there's no excuse not to test.

Arbitrary 'Bodybuilding Workouts'

Coupled with working out too often as being a prime reason for lack of muscle building gains is the common practice of random, hit-and-miss workouts. Walk into any gym and you can see this happening on a massive scale. For those who want to work out just for the sake of movement, this is fine. However, for those of you who actually want to have a better looking body down the road than you have now, this is disastrous.

Many gym-goers and home workout enthusiasts alike seem to think that any bodybuilding workout movement they undergo will result in tangible physique improvement down the line - as long as they're consistent and persistent.

But this is reminiscent of the old analogy of "running east and looking for a sunset"; it's not going to happen. Unless your bodybuilding workout routine is custom made for you in terms of having the right muscle breakdown/recuperation ratio, your routine is going to be more an exercise in futility than in muscle building progress.

If you want to squelch the frustration of slow or no progress in bodybuilding, you need to devise a workout schedule that provides 'overload' at just the right intervals. Most of all, you need to stop working out in a random and arbitrary manner.

Lack of a "Feedback Mechanism" in 'Bodybuilding Workouts'

One of the biggest reasons that arbitrary bodybuilding workout routines are ineffective is that they don't provide a constant feedback mechanism for making successful adjustments to both workout intensity and recuperation timing. These are the two most important pieces of feedback information you'll need in order to keep your body making muscle gains. When you're just "winging it" in the gym and then applying a rigid number of rest days between workouts, it's difficult to determine whether you're making progress and where you need to make small adjustments in order to move steadily forward.

I strongly recommend bodybuilding workout routines that employ what I call "micro-feedback." This is feedback to which you can make adjustments on a level that will keep your body moving forward at maximum efficiency because you won't be constantly making mistakes that cause overtraining, under-training, and "recuperation mismatches."

So whatever routine you choose, make sure it doesn't have you: - Working out too often - Arbitrarily choosing exercises, sets, and repetitions - Training without a built-in Feedback Mechanism

It's these things that cause too many bodybuilding routines to exercise one's tolerance to frustration rather than the body's ever-expanding musculature.

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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
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By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Advanced Bodybuilding Workout Routine For Monster Mass!