Best Bodybuilding Programs To Pack On Serious Muscle The 5 X 5 Program. The five by five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass. The set up of this program is to perform three main exercises that target the main muscle groups in the body both lower and upper body in the same workout, performing five sets of five repetitions. At the end of each workout you can add in a few sets of isolated exercises if you like, but its not required by the program. Muscle Building Workout Programs' title='Muscle Building Workout Programs' />Muscle Building Fat Burning Workout Plan Garcinia Cambogia Really Work Muscle Building Fat Burning Workout Plan How Can I Lose 100 Pounds In 10 Months How Much. The Greek God Program is the ultimate muscle building workout and diet plan. Youll gain muscle while staying lean and build a Greek God physiquePros. One of the biggest advantages of this set up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth. Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it. NxISBD.jpg' alt='Muscle Building Workout Programs' title='Muscle Building Workout Programs' />Whether youre body building or preparing for summer, its time to put on muscle. Build mass with these exercise routines and diet programs designed to help you. Learn why a tire flipping workout is so valuable for musclebuilding, and the many other ways a tire can be worked as part of your lifting program. The Real Way To Lose Belly Fat With Six Pack Shortcuts CEO Dan Rose His First Trainer Mike Chang Duration 1345. SixPackAbs. com 7,629,162 views. The Muscle Building Workout Routine is a completely FREE weight training program designed to build muscle mass as fast as possible. Largest range of FREE workout routines available Muscle building, fat loss, strength, abs, womens, fitness and more. Cons. The drawback to this program is that its one that a beginner likely shouldnt jump into as it will be intense and could lead to overtraining if youre not careful. Its best to have a 3 6 month lifting history behind you so you can be sure your body is ready for this stress load. The second con to this set up is due to the fact that youll be lifting heavy three times a week it doesnt lend so well for a lot of other activity, such as heavy sports training. If youre involved in high level athletics, it may be better to choose a slightly less demanding program so you dont become overly fatigued. Sample Workout. Youll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts. If you know going in youre someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set up first and see how you do. It can be easy to overtrain on this program if youre not careful. Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for 6. Workout A 1 2 3 4 5 6 Workout B 1 2 3 4 5 2. German Volume Training. The next higher volume muscle building program is German Volume Training. This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set. The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week. Pros. For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided youre following a proper nutritional protocol with it as well. Some individuals will make the mistake of not looking after their nutrition on this program and its those people who are at a much higher risk of burning out after a short period of time passes. The Focus System is a simple, straightforward system specifically made to help you design beginner workout programs. If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Cons. Similar to the 5 x 5, if youre planning on doing a lot of additional activity with this program sports training, cardio, or otherwise, you may run into some problems. Typically you will need to reduce everything else youre doing so the body can have enough time to recover and progress. The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either. The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further. There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight. If this is an important issue for you, think about looking into that. Sample Workout. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only 2 3 sets of 1. Aim to keep up the pace of the workout by keeping your rest to 6. Remember that since you are shooting for the higher rep range of 1. The workout is broken up into three different days chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation. The FST 7 Training Program. The third type of volume training program thats catching on rather rapidly is the FST 7 Training Program. This training program doesnt specifically lay out all the exercises you need to perform in a given session nor does it specifically state that you must divide the body up into a certain protocol upper body and lower body or chestback, legs and shoulder for example, but rather gives you guidelines as to what you should be doing on the last exercise for each body part worked that session. Neo Bomberman Pc Game. The FST 7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body. It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues. With this set up, perform seven sets of 1. Its important to keep your rest periods between these sets shorter right around 3. Note it will be common to adjust the weight downward from what youd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that youre not lifting as heavy. Pros. The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design. If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you dont have the best of recovery rate, you can certainly do that as well. Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided youre eating the correct accompanying diet, you can see a boost in results through that manner as well. Cons. Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as youre accustomed after performing this protocol. After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find. Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and youll likely start seeing results and improvements with the level of fatigue you feel. Sample Workout. This is another extremely intense training program so you must always monitor recovery between sessions.