Muscle Palace: full body workout routine for mass
Showing posts with label full body workout routine for mass. Show all posts
Showing posts with label full body workout routine for mass. Show all posts

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:


Wednesday, March 08, 2017

Best Full-Body Workout Routines for Muscle Mass Gain


best full body workout routine for muscle gain



It is a common problem for many beginning lifters to decide what workout routine to follow to start making their first gains. Also, they want to know should they train every day, three or four times a week and should they start with Full-Body Routine or Split Workout Routine. All that differs from person to person, but generally, Full-Body workouts are a great way for beginners to make some visible muscle gains. Many legends of Bodybuilding started with Full-Body workouts and they even continued with them because there was no reason to change it, it worked for them. 


One of the most famous Full-Body Workout Routines is Reg Park's 5x5 Workout:




It is a great way to start with Reg Park's workout to put on some muscles and increase strength, but after that, you can try some other workout programs for muscle hypertrophy.



Full-Body workouts are the best for muscle growth because they allow you to train all major muscle groups more often which leads to more stimulation for muscle growth over time. Full-Body workout routines mostly consist of compound exercises which are best muscle builders.





Upper/Lower Body Alternating Workout


Upper Body Workout will be Workout A, Lower Body Workout will be B and you will alternate between these workouts and perform them both twice a week. That not mean that you will train only those body parts on that days, you will just focus on one body part more than on other.


Monday: Workout A
Tuesday: Workout B
Wednesday: Rest Day
Thursday: Workout A
Friday: Workout B
Saturday and Sunday: Rest Days


WORKOUT A

Exercise
Reps
Sets
Barbell Squat
8 - 10
2
Bench Press
8 - 10
3
Bent-Over Barbell Row
8 - 10
3
Dumbbell Shoulder Press
10 - 12
3
Biceps Barbell Curl
10 - 12
2
Weighted Triceps Dip
10 - 12
2
Side Lateral Raise
10 - 12
2




WORKOUT B

Exercise
Reps
Sets
Incline Barbell Press
8 - 10
2
Lat Pulldown
8 - 10
2
Barbell Squat
6
4
Barbell Deadlift
6
4
Dumbbell Lunges
8 - 10
3
Standing Calf Raises
10 - 12
2
Crunches
10 - 15
2




Besides Reg Park's Workout Routine and Upper Body / Lower Body Alternating Workout you can also try one of the workout programs for muscle mass that you can find on this site:



If you decided which program you will choose to start with, check out also what foods are best for muscle building:

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