BEST WORKOUT FOR BODYBUILDING

THE BEST WORKOUT FOR BODYBUILDING IS THE ONE THAT HELPS YOU ACHIEVE YOUR GOAL OF BUILDING MUSCLE. YOUR WORKOUTS SHOULD REFLECT WHETHER YOU ARE A BEGINNER, INTERMEDIATE BODYBUILDER OR ADVANCED BODYBUILDER. IRRESPECTIVE OF YOUR LEVEL, OR TYPE OF WORKOUT, ADHERENCE TO THE FUNDAMENTALS OF BODYBUILDING, USING HEAVY WEIGHTS AND INTENSE WORKOUTS WILL HELP YOU GAIN MUSCLE.

WHOLE BODY WORKOUTS

A WHOLE BODY WORKOUT, DONE THREE DAYS PER WEEK ON MONDAYS, WEDNESDAYS AND FRIDAYS, IS AN IDEAL WORKOUT ROUTINE FOR BEGINNERS. FOCUS ON MULTI-JOINT COMPOUND EXERCISES SUCH AS THE BENCH PRESS, BENT-OVER ROWS, OVERHEAD PRESS, SQUATS AND DEADLIFTS, WHICH TARGET THE CHEST, UPPER BACK, SHOULDERS, LEGS, HIPS AND LOWER BACK. DO THREE SETS PER EXERCISE FOR 10 TO 12 REPETITIONS. MAKE SURE YOU REST AT LEAST ONE DAY BETWEEN EACH WHOLE BODY WORKOUT. YOUR MUSCLES GROW IN THE REST PERIOD BETWEEN WORKOUTS. COMPOUND EXERCISES SUCH AS THE BENCH PRESS, SQUATS AND DEADLIFTS GIVE YOU FUNDAMENTAL STRENGTH AND DENSE MUSCULARITY, WHICH LEGENDARY BODYBUILDERS ARNOLD SCHWARZENEGGER AND MIKE MENTZER SAY WERE CRUCIAL TO THEIR SUCCESS.

SPLIT WORKOUTS

SPLIT WORKOUTS ARE SUITABLE FOR INTERMEDIATE AND ADVANCED TRAINERS. FOR EXAMPLE, TARGET YOUR CHEST AND TRICEPS ON MONDAY AND LEGS ON TUESDAY. WEDNESDAY IS A REST DAY. TARGET YOUR SHOULDERS AND TRAPEZIUS MUSCLES ON THURSDAY, UPPER BACK AND BICEPS ON FRIDAY. ON MONDAY, DO THREE SETS OF BENCH PRESSES, TWO SETS OF BAR DIPS AND INCLINE DUMBBELL PRESSES FOR YOUR CHEST. DO CLOSE-GRIP BENCH PRESSES AND TRICEP PUSHDOWNS FOR YOUR TRICEPS. ON TUESDAY, DO THREE SETS OF SQUATS, THREE SETS OF LEG CURLS AND THREE SETS OF STANDING CALF RAISES. ON THURSDAY, DO THREE SETS OF OVERHEAD PRESSES, TWO SETS OF DUMBBELL PRESSES, TWO SETS OF LATERAL RAISES AND THREE SETS OF BARBELL SHRUGS. ON FRIDAY, DO THREE SETS OF BENT-OVER ROWS, TWO SETS OF PULLUPS, THREE SETS OF BARBELL CURLS AND TWO SETS OF ALTERNATE DUMBBELL CURLS.

USE HEAVY WEIGHTS FOR 8 TO 10 REPS AND A MAXIMUM REST TIME OF TWO MINUTES BETWEEN SETS. FEWER EXERCISES ENABLE YOU TO USE HEAVIER WEIGHTS FOR AN INTENSE WORKOUT. SUPER-SETS

DO SUPER-SETS FOR VARIETY OR TO INCREASE THE INTENSITY OF YOUR BODYBUILDING WORKOUTS. A SUPER-SET IS WHEN YOU DO A PAIR OF EXERCISES BACK-TO-BACK WITH NO REST BETWEEN SETS. FOR EXAMPLE, YOUR CHEST WORKOUT COULD BE A SUPER-SET OF BARBELL BENCH PRESSES AND FLAT BENCH FLIES. DO 8 TO 10 REPS, REST FOR TWO MINUTES AND REPEAT THE SUPER-SET FOR THREE OR FOUR SETS. OTHER EXAMPLES OF SUPER-SETS ARE: DUMBBELL SHOULDER PRESSES AND LATERAL RAISES FOR SHOULDERS, BENCH PRESSES AND DUMBBELL PULLOVERS FOR CHEST AND UPPER BACK, LEG PRESSES AND LEG EXTENSIONS FOR THE QUADRICEPS, AND BARBELL CURLS AND LYING TRICEP EXTENSIONS FOR BICEPS AND TRICEPS.

DROP SET WORKOUTS

INCLUDE DROP SETS IN YOUR WORKOUT FOR SUPER-INTENSITY AND BLAST YOUR MUSCLES INTO GROWTH. DROP SETS ARE BEST USED BY ADVANCED TRAINERS AND CAN HELP YOU OVERCOME A TRAINING RUT -- WHEN YOU CANNOT SEEM TO INCREASE YOUR WEIGHTS OR ELICIT MORE MUSCLE GROWTH. DO DROP SETS IN TWO WAYS. FOR EXAMPLE, ON YOUR LAST SET OF AN EXERCISE SUCH AS THE BENCH PRESS, STRIP SOME WEIGHTS OFF THE BAR AFTER YOUR LAST REP, AND CRANK OUT A MAXIMUM NUMBER OF REPS TILL FAILURE. STRIP A FEW MORE WEIGHTS AND DO MORE REPS TILL FAILURE. REPEAT THIS UNTIL YOU CAN BARELY SQUEEZE OUT SIX REPS ON A RIDICULOUSLY LIGHT WEIGHT. ALTERNATIVELY, DO ONE HEAVY SET OF 8 TO 10 REPS OF AN EXERCISE, FOLLOWED BY A MAXIMUM NUMBER OF DROP SETS TO FAILURE. MAKE SURE YOU HAVE A SPOTTER IN CASE YOU NEED HELP LIFTING A FINAL REP DURING AN EXERCISE SUCH AS A BENCH PRESS, IN WHICH YOU'RE MOST VULNERABLE DURING FAILURE.