Muscle Palace: mass building workout routine
Showing posts with label mass building workout routine. Show all posts
Showing posts with label mass building workout routine. Show all posts

Sunday, October 08, 2017

Arnold Schwarzenegger's Mass-Building Workout Routine - 'The Golden Six'





The Golden Six Workout Routine




I have written many times about benefits of full-body workouts for building strength and muscle and 'The Golden Six' is the routine that got 'The Austrian Oak' started in bodybuilding. 



It is certainly one of the best workout routines for muscle growth that I recommend to all beginners and to lifters that are looking to change their routine that stopped producing new muscle gains.





Same as his idol and mentor Reg Park, Arnold Schwarzenegger also built his impressive foundation on full-body workouts. Many years later Arnold became famous as a fan of the high volume body part split routines, but honestly, I think that he gained most of his muscles by following  Reg Park's 5x5 Workout Program and his own full-body routine 'The Golden Six'. And he started favoring these high volume split routines in the time when he was experimenting with anabolic steroids.




Golden Six Workout Routine



This workout program was nicknamed 'The Golden Six' for its straightforward focus on six of the most basic exercises. This may not be a routine that you will use forever but it is great for beginning lifters and those who want to get back to basics with one of the simplest workouts. Also, one of the good things is that you only need to visit gym three times per week.





EXERCISE

SETS

REPS

Barbell Squat
4
10
Wide Grip Bench Press
3
10
Chin Up
3
Max
Behind The Neck Press
4
10
Barbell Curl
3
10
Bent Knee Sit Up
3-4
Max





Arnold Schwarzenegger recommended performing "The Golden Six" workout routine 3 times per week for a 3-month cycle. Once you become able to do 2 or more reps above the reps given in this workout plan increase the weight. It is very important to add more weight plates whenever possible to force your muscles to adapt and grow.



This classic full-body routine is ideal for beginners and hardgainers that are looking to gain muscle mass fast. It is simple and effective like most full-body workouts and doesn't leave any muscle group unattended.

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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