Muscle Palace: Mass-Building Full-Body Workout Routine for Beginners

Wednesday, April 12, 2017

Mass-Building Full-Body Workout Routine for Beginners




Full Body Workout for Mass




For beginning lifters that want to gain some strength and muscle mass the best solution is to follow a full-body workout routine. It is important for all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.



Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their muscles and they become forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.



It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines. 



The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.




Other facts about the full-body workout:


- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits which require more time for muscles to recover.


Full-Body workout routines mainly consist of compound movements which the best muscle mass builders. Compound exercises involve more muscle groups and that stimulate HGH (human growth hormone).




Muscle Palace Full-Body Workout Routine:




Monday:



EXERCISE
REPS
SETS
Barbell Squat
8-10
3
Bench Press
8-10
3
Lat Pull Down
8-12
3
Upright Row
10-12
3
Barbell Curl
10-12
2
Skull Crusher
10-12
2
Sit Ups
10-20
2







Wednesday:


EXERCISE
REPS
SETS
Deadlift
6-8
3
Incline Dumbbell  Press
8-10
3
Leg Extension
8-12
3
Side Lateral Raise
10-12
3
Dumbbell Triceps Extension
10-12
3
Hammer Curl
10-12
3
Rear Lateral Raise
10-12
3
Seated Calf Raise
10-12
3








Friday:


EXERCISE
REPS
SETS
Leg Press
10-12
3
Military Press
8-10
3
Dumbbell Fly
10-12
3
Pull Up
10-12
3
Close Grip Bench Press
10-12
3
Concentration Curl
10-12
3
Dumbbell Shrug
12-15
2
Knee Raise
15-20
2





This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead to you to overtrain your muscles and no muscle growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add in your diet plan:







Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:


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