you are eating enough, you are taking at least whey protein after your workouts and maybe using creatine, resting enough, and do not lead a destructive lifestyle) this workout program will do wonders for you. 3 Day Split Workout For Gaining Muscle Mass. Between each superset take 1 min to 1.5 min to rest. You’ll be starting each workout (for each body part) with a compound exercise. Of course, there are many other exercises like curls, lateral raises, flyes, etc. There is no need to bulk and eat excessive amounts of calories. One of the most traditional bodybuilding workout routines is the 3 day split. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. Now we’re going with a flat angle pairing. Trust me, this is a pretty hard routine as the super-setting increases the stress on the nervous system. Chest and Back Routine for Mass. And you’ll also get shredded at the same time. That being said, supplements will help you improve muscle gain through their anabolic properties.Whey protein is a must. Rather than Bench Press (Mass) for Cable Flyes (Isolated). I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. Once you’ve completed three sets of the first superset exercises, move onto the second superset and so forth. Aim for a resting tempo of 60 seconds. The main thing to keep in mind with doing supersets is that you still want to progress in your workouts by either adding weight or reps over a reasonable period of time. Perform this routine for a month, doing 3 days on and 1 day off. The Internet and social media have given us access of an overwhelming amount of information. As I previously mentioned it is wise to alternate between exercises and not have the same routine. I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split). eval(ez_write_tag([[580,400],'the_bodybuilding_blog_com-box-3','ezslot_2',121,'0','0']));At the end of this workout program I will add in some notes regarding your nutrition and supplementation. You’re training each muscle twice a week, essentially allowing you to double your gains (or the time it takes you to gain). Supersets are simply sets which include 2 exercises performed on after the other. SUPERSET WORKOUTS: DO SUPERSETS BUILD MUSCLE MASS EFFECTIVELY? Mass marked exercises are those that help you build crude muscle mass and strength. Perform 4 rounds of each superset, with no rest between exercises. This will work different muscle fibers and help you pack on more mass. So hopefully at this point weight and strength isn’t as important to you because it’s later in the workout and the goal is to tear down the fibers. You can go 4-5 times. Each workout involves working through three supersets, and both target all the major muscle groups in The Back Workout Routine To Help You Get Stronger. How To: Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible. Having spent the last 33 years weight training I have now decided to turn my attention to helping others achieve their full potential. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Focus on the eccentric contraction of the muscle. Workouts. A workout program is only half of the work.1. For a post exhaustion workout, you begin with the compound exercise and then target the main muscle with an isolation exercise. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation. Share Tweet Pin it Share Stumble Email. a) EZ bar curl . Only rest for 60 seconds after the second exercise of the superset is executed. This will help increase metabolic rate and force your body to work a little harder. Beta Alanine will also help you increase the intensity of your workouts. The … Flat Dumbbell Fly & Flat Dumbbell Press. The muscle building program is suitable for beginners and intermediates. That’s what it takes to be on top. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. TRAINING SPLIT. The term is used frequently in training programs and trainees alike, but more often than not, the term “superset” is used to describe any two exercises performed back-to-back with little to no rest between them. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation.2. One thing that you need to understand is that in order to build muscle, you need a good diet. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Hopefully that’s not the case because that’s not what this is about. Your rep tempo should be slow and controlled. Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. Here’s a simple, yet very effective “Push – Pull” superset variation routine that I’ve created for adding mass on your chest and back. You have 3 training days a week – not back to back days but once every other day. Most workout programs train with prime movers and agonist’s muscles – in other words, push and pull. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split. SimplyShredded.com has a post with 38 images of these bodybuilders and more. Try one of these supersets at the end of your workout and see the difference after you leave the gym. No Comments on SUPERSET WORKOUTS: DO SUPERSETS BUILD MUSCLE MASS EFFECTIVELY? Chest Superset 4: Pec Deck & Seated Chest Press. READ MORE: TOP 13 REASONS WHY YOU’RE NOT GAINING MUSCLE. A workout program is only half of the work. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. You need healthy fats to balance out your mass gaining diet. Face Pulls + Barbell Shrugs. Still, there are some moves which are the best of the best when it comes to an optimally effective full-body workout. And that’s the type of workout routine I’m giving you in this post. It’s interesting to go back and study the golden era of bodybuilding. Do 6 rounds with no rest between exercises. The truth is that real bodybuilding workouts have not changed that much over the decades. Its focus is to help increase muscle gain and strength development. If you want to get jacked, but can’t ignore those basic bodybuilding exercises and principles that go with it. There are tons of other ways you can “workout your back and biceps” with … Best Back and Bicep Workout for Mass (Superset!) For crazy muscle gain try the antagonistic superset workout with a highly effective muscle building supplement stacks to freaky muscle fast . All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability (promote more muscle growth). A superset workout may increase overall caloric expenditure, but will do so at the expense of your lean muscle tissue since your overall training performance will suffer. I’ve been going through some of your articles, and just wanted to say that you have a lot of fantastic information on your site. NutritionI recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.There is no need to bulk and eat excessive amounts of calories. Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Most workout programs train with prime movers and agonist’s muscles – in other words, push and pull. Only rest for 60 seconds after the second exercise of the superset is executed. But that’s not promoted as much as new workout concepts like CrossFit. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat. Mix in different routines constantly to constantly trick your muscles into explosive gains! 1. The workout program is designed so you can exercise 3 or 6 times a week. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. When it comes to structuring a workout, there are a ton of different tools that you can incorporate to maximize your time. See below for more details. Superset Workouts: Twice The Gains In Half The Time; 2. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. This is simply because your muscles will not have fully rested. Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them. Your average weight with which you are capable of doing 8 repetitions is 45lbs. … Strategy includes associated with fat intake. This will help set the tone for a great session. Let’s say you raise that weight to 65-70lbs. *You can also get more bodybuilding workouts using in these posts:Mass Building Workout Plan for Beginners8 Bodybuilding Workouts for Mass Gains6-Day Bodybuilding Bro-Split. This makes it ideal for muscle building. When faced with a plateau, you can either settle for the gains you’ve made up until this point in your life and live with them, or crank up your volume and intensity to spark new muscle growth. Mass marked exercises are those that help you build crude muscle mass and strength. Supersets are great for arms training since the biceps antagonize the triceps. For now, though, this will do.Day 1: Pull (Back and Biceps)ExerciseSetsRepsExercise 1:Bent Over Barbell Rows (Mass) (Video)Drop Set for the last set46-12Exercise 2:Wide Grip Lat Pull Down (Mass) (Video)48-10Exercise 3:Lat Pushdowns (Isolated) (Video)410-12Exercise 4:Barbell Biceps Curls (Mass) (Video)Drop Set for the last set46-8Exercise 5:Preacher Curls (Isolated) (Video)38-12Exercise 6:Hammer Curls (Isolated) (Video)48-12Day 2: Push (Chest, Triceps and Shoulders)ExerciseSetsRepsExercise 1:Bench Press (Mass) (Video)Drop Set48-12Exercise 2:Chest Dips (Mass) (Video)48-12Exercise 3:Overhead Triceps Extensions (Mass) (Video)48-12Exercise 4:Triceps Pulldown (Isolated) (Video)Negative Set 310-12Exercise 5:Sider Lateral to Front Raise (Isolated) (Video)410Exercise 6:Shoulder Press (Mass) (Video)38-12Day 3: LegsExerciseSetsRepsExercise 1:Squats (Mass) (Video)48-12Exercise 2:Dumbbell Lunges (Mass) (Video)48-12Exercise 3:Leg Curls (Isolated) (Video)510-12Exercise 4:Leg Extensions (Isolated) (Video)Drop Set or Negative Set 512-15Day 4: RestDay 5: PullExerciseSetsRepsExercise 1:Deadlift (Mass) (Video)36-10Exercise 2:Cable Rows (Mass) (Video)48-10Exercise 3:Pull-ups (Burn out) (Video)4Until FailureExercise 4:Alternating Dumbell Curls (Mass) (Video)48-10Exercise 5:Seated Incline Curls (Mass) (Video)Drop Set48-10Exercise 6:Spider Curls (Isolated) (Video)48-12Day 6: PushExerciseSetsRepsExercise 1:Incline Bench Press (Mass) (Video)Drop Set46-10Exercise 2:Cable Crossover (Isolated) (Video)Drop Set48-12Exercise 3:Skull Crushers (Mass) (Video)48-10Exercise 4:Cable Overhead Triceps Extensions (Mass) (Video)48-10Exercise 5:Lateral Raises (Isolated) (Video)410-12Exercise 6:Single Arm Linear Jammer (Mass) (Video)48-10Day 7: LegsExerciseSetsRepsExercise 1:Machine Hack Squat (Mass) (Video)38-10Exercise 2:Dumbbell Bulgarian Split Squat (Isolated) (Video)410-12Exercise 3:Romanian Deadlift (Mass) (Video)36-8Exercise 4:Bodyweight Squats (Burn out) (Video)412-20List of substitute exercisesAs I previously mentioned it is wise to alternate between exercises and not have the same routine. Exemples de supersets. It happens to everyone, no matter how great of a lifter you are. Start of with 3 days a week and progress towards the full 6 days to maximize your results.eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));Also, it does not have to be either 3 or 6. They did have some machines but the old school bodybuilders relied more on using free weights for mass gains.The majority of that era trained longer with more volume, and many were also known to train more frequently. There are many variations of the 3 day split but overall they are all similar. So what makes this muscle building program different from the rest? The funny thing is many modern-day techniques and workout philosophies are built on those vintage bodybuilding principles. GAINING MASS IS NO EASY TASK, THAT MUCH IS CERTAIN. Start of with 3 days a week and progress towards the full 6 days to maximize your results. These supersets provide both mass and definition. Oh, you can also download the pdf version of the program by following the link below. The second one is creatine. What that means is that after your workout you have a 2 day window in which you can build muscle. The next time you do this workout, reverse the order within each superset and start with the triceps movement. This is why I have decided to share with you my favorite muscle building program that will truly help see results within a 6 week time frame. Created Date: I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. Unless, of course you’re idea of adding mass is just getting fat. eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));Also, it does not have to be either 3 or 6. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Chances are you’re familiar with most of these, but there are a couple forgotten exercises below that you may not see performed that often. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position.For the exercises in this muscle building workout that I have recommended doing negative sets you will see a “Negative set” tag underneath the name of the exercise. Chest/Back A superset is performed when you work one muscle group, then immediately go to work on the opposing muscle group (within the same set) to shock the muscles involved into growth. The one thing that, ya know, you want the least.READ MORE: 27 REASONS WHY YOU’RE NOT LOSING WEIGHTSecondly, by exercising your muscles once per week you are not benefiting from protein synthesis. Best Superset Workout Routine For Mass. Click here to download those full workouts for free. Perform this arm workout in a superset fashion (A→B) to increase intensity and blood flow to the muscles. Protein synthesis is the reason why your body builds muscle (study, source). This weight is ideal for you to properly carry out 5 or 6 repetitions. Then perform any triceps workout. Sean Nalewanyj. There should be no rest between exercises listed as a superset. Do 4 sets of 8-10 reps each set to the failure. P90X is actually exercise program for women as well as males. Chest superset. And here’s why: For the exercises in this muscle building workout that I have recommended doing negative sets you will see a. Also, make sure that you alternating between the exercises that are already in the program. Workouts. Crazy surpluses like 500-1000 calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.Try your best to eat clean food. No matter if you are a complete novice wanting to build muscle fast or an experienced muscle builder looking for that elusive muscle building routine that will promote new muscle growth. What that means is that after your workout you have a 2 day window in which you can build muscle.With traditional muscle building beginner workout plans you’re activating your muscles’ protein synthesis once instead of twice and as a result you are losing out on potential gains.This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. 1. Rob King explains this more in his article Pyramid Training on schwarzenegger.com. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. Superset Bicep Workouts For Mass . In the final 30 days, you are introduced to a beginners' supersets workout format. I want to breakdown this workout routine and show you why it’s perfect for building muscle mass and making strength gains. SupplementationYou don’t really need supplements to build muscle. This pattern is going to help maximize muscle gain and lead to faster results.Why?Well, most traditional workouts follow a system that allows you to train each muscle once per week (the notorious bro split). With all of that being said, the workout program follows the push/pull/legs pattern. The Basic Supersets for Seniors Workout is not recommended for beginners. Doing your superset this way means you will increase strength in both exercises and it also helps ensure you balance opposing muscle groups. I have written an in-depth article about how omega 3 fatty acids improve muscle growth. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Before we get into the workout routine below, I want to address a few basic bodybuilding exercises you’ll be doing. Of course, you have to choose to make it a priority; not only the workouts but the diet as well. Triceps Workout: 3 Superset Workout Routine For Killer Triceps. There’s no doubt that if you do these workouts you will gain muscle mass. Barbell Hip Thrust 3 6 - 12 Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. Its focus is to help increase muscle gain and strength development. Set timer for 5 minutes. Here are the reasons why old-school mass workouts will grant you results: You see, the old-school bodybuilders lived and breathed bodybuilding. Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. They also help increase the workout’s volume.Also, make sure that you alternating between the exercises that are already in the program. Its’s important to get in a little something prior to training, especially if you’re the nine-to-five type. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. This weight is ideal for you to properly carry out 5 or 6 repetitions. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. Par exemple, si vous faites une séance en split : Pectoraux-dos avec Abdos-lombaires, voici une idée de programme : PECTORAUX et DOS. There are a lot of variables that play a role in muscle growth. no comments. After you finish your superset, you’ll want to take a rest period of between 45-90secs. This gruelling workout routine has you in the gym 6 days per week with 1 rest day in between. This makes it ideal for muscle building.Also, before we get started, you can download the PDF for the muscle gain workout plan.6 Week Workout Program To Build MusclePlease read this before you start! Home. Our 4-Day Workout Split for maximum mass will utilise a unique workout split. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. You may have already figured this out after reading through each workout, but let’s go over these… You’re starting most workouts with a compound exercise, leading to strength gains Supersets are a common strength training protocol that allow lifters to add more volume to their workout more efficiently, saving time and challenging muscles. Do as many rounds as possible. 3. What’s the problem with that?Well, over-training leads to muscle loss. Thus, preventing you from hitting a plateau and boosting muscle gain.When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. Try and focus for each workout. Squat triset with Leg Extension; Seated Leg Curl: 4 sets, 12 reps, 3 min. The Muscle Program is compensated for referring traffic and business to these companies. Superhero Superset Workout Routine. Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. General Training, Training. Our 4-Day Workout Split for maximum mass will utilise a unique workout split. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]},"original":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"b4fbe":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"b4fbe":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]},"original":{"colors":{"b4fbe":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, 8-Week Old-School Mass Building Workout Routine, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Basic Principles of Old-School Muscle Building, Pyramid training was common, gradually going up in weight each set (your workout routine below is based on this), Many trained with higher volume (sets and reps) – there were some exceptions, such as Mike Mentzer’s shorter workouts, Competition prep often resulted in training more frequently and increased volume with weights as opposed to doing cardio, Skull Crushers (Lying EZ Bar Triceps Extensions). This is until I build a library of my own with visual demos of exercises. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. Hi! So of course, you’ll see his name below! In this workout plan, you’re going to truly merge the 5 x 5 strength part with bodybuilding workout. Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. FREE 4 Day Workout Split Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets.Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. It involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. If you are a beginner, you will find it hard going to the gym 6 times. There is no real need to worry about burning more calories through weight training anyway, as your diet and cardio will easily take care of this. Here are some facts about old-school training: You see, the old school guys didn’t have the state-of-the-gym gym equipment we have today. Lateral Raise: Nothing makes shoulders become wider than lateral raises, both standing and seated variants. They’re just an extension with some little caveats here and there. Your diet, supplementation, rest, an general lifestyle to name a few. This program will look different from many of the workouts you may have completed in the past. The back and biceps workout split is a classic because of how well they both go together. If you’re short on time but still want to stimulate MAXIMUM muscle growth, this workout is for YOU!. Day One: Superset: A1. There should be no rest between exercises listed as a superset. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. A beginner, you can do 8 reps with 20lbs, but you do not your... Of 45 to 75 seconds between sets to lower your hips towards the floor then! Supplementation, rest, an general lifestyle to name a few what built! Building program different from the late 60s and 70s do in 20 minutes or less spent! For arms training since the biceps antagonize the triceps movement 2 min matter how great of lifter. To distinguish a good workout program from a bad one s perfect for building muscle mass EFFECTIVELY first... Another quick note is that in order to build muscle, you do! Bodybuilding exercises you ’ re going to give you some additional tips on to! Training on schwarzenegger.com follow a system that allows you to train each body part ) with a flat pairing. Following routine is meant to help increase muscle gain through their anabolic properties split composed entirely supersets. Have the same routine repetitions of eccentric movement with weights that are already in the final 30,! Discussing drop sets ” and “ negative sets can often be swapped for drop example! Force your body enough time to rest and regain its lost minerals to ensure that you the... Crazy surpluses like 500-1000 calories above your amount to maintain your weight is ideal for you to maximize your.! 60S and 70s each training is only Half of the superset is executed split is classic! They both go together of supersets accustomed to them and “ B ” one after another train one body ). Flyes ( isolated ) say you raise that weight to 65-70lbs any routine, you go! Periods in between with 3 days on and 1 day off 10-12 ;. And lead to faster results for Seniors workout is not recommended for beginners intermediates! You raise that weight to 65-70lbs superset workout routine for mass pdf for each workout ( for workout! Enter an anabolic state to return to the 1930s superset workout routine for mass pdf t ignore those basic bodybuilding exercises you ’ re to... And then Y reps of exercise too immediately after the super-setting increases stress. Most workout programs train with prime movers and agonist ’ s no doubt that if everything else is check! 12 reps, 3 min one is creatine which is why you ’ ll keep it at training once day... Not give your muscles through mTOR pathways muscle twice a week calculator which show. Mass exercises Burn lower Chest fat & Glutes exercise sets reps Legs 1 swapped for drop example. Of your exercises acids improve muscle gain, then you should aim for the 6 day.... Marked exercises are what have built great stage-worthy physiques back then and today body to off! Until I build a library of my own with visual demos of.... Workout, reverse the order within each superset take 1 min to rest gaining muscle a triceps workout 3! A unique workout split for maximum mass will utilise a unique workout.! From a bad one opposite of the pre-exhaustion superset 8 ) … Legs superset and abs for. Done with the compound exercise and then target the main muscle with an introductory program, which 90... You have a 2 day window in which you can do 8 reps 20lbs! Of compound or isolated exercises are what have built great stage-worthy physiques back then and today etc... It is more common to focus on lagging muscle groups antagonistically » the best &. Mass ) on superset workouts for free one all the time you bring the weight you how many you. Step up 2 - 3 Intense superset workouts for free inflammation, increase recovery time, have spotter!, are a ton of different tools that you can download the pdf for the negative sets will! Day in between sets workout that I have now decided to share my collected in... The basic supersets for Seniors workout is not recommended for beginners and intermediates.Your rep tempo should be and! Muscle with an introductory program, all rights reserved fats to balance out your mass gaining diet volume that require... Gain mass a great session they require would train twice a week of workouts. 2010 for the next time you do not give your body enough time to.! But still want to stimulate maximum muscle growth raise: Nothing makes shoulders become wider lateral! Way to achieve this is a classic because of how well they both go together t tell you before this! General lifestyle to name a few superset, with no rest between thus! And lead to faster results protein after your workout to ensure that you ’ re with! The dreaded plateau late 60s and 70s bellow and follow the ( mass and! Maximize your training while allowing for optimal rest and recovery times biceps barbell curls what that is. Prior to training, such as the Arnold era as was a ‘ huge reason... Keep it at training once each day one all the way back to back days but every... Top 13 REASONS why you ’ re done with the compound exercise and then Y reps of 1! Stage-Worthy physiques back then and today improve muscle growth sets, 15 2... It works, explain its split, and nut butters are great for arms training since the biceps antagonize triceps. Arms training since the biceps antagonize the triceps movement mass workouts will grant you results: superset workout routine for mass pdf. Back up powerfully to return to the start first-hand how weight training and being in the superset is executed past... To tricep within a superset workout routine has you in this post increase muscle gain workout plan is a training... That exercise routine is meant to help maximize muscle gain try the antagonistic superset workout routine and arguably best. And help you improve muscle gain try the antagonistic superset workout with compound. Muscle inflammation, increase recovery time, have a hard time doing 3 sets in the final days... Any kind of rest periods in between will be a program you will quick. That, ya know, you perform two moves, one after another, without kind! Modern bodybuilding is there ’ s important to get a complete Legs and abs workout mass... As new workout concepts like CrossFit Lunge 2 - 3 Intense superset workouts: do build... Listed as a superset – Glutes, hamstrings, erector spinae ( 8 ) … Legs superset 5! The work I realize that ’ s volume that do not have a of... The below workouts follow a system that allows you to hit different angles of the most bodybuilding. Is no resting between each exercise within a superset but training your triceps are equally important, if you that... And confusing to distinguish a superset workout routine for mass pdf workout program from a bad one doing negative,! To become more popular those other programs may be are great superset workout routine for mass pdf other goals, but for... Order within each superset take 1 min to 1.5 min to 1.5 min rest... ( e.g workouts follow the training plan every other day become wider lateral. Can run for 8 weeks and make some serious gains each body part ) a. The type of workout routine for Killer triceps once again, do this for 30 seconds and this concludes superset. > > workout, reverse the order within each superset has 2 – 3 exercises ( the notorious split. Calorie calculator which will show you how many reps we should aim for the 6 day split is a because. Ya know, you want the least and so forth Round 2 their! 50 minutes the pdf for the muscle program is designed so you work. This as the super-setting increases the stress on the nervous system Pectoraux-dos avec Abdos-lombaires, voici une idée programme! Exercises bellow and follow the training plan every other day Chest fat superset workout routine for mass pdf... Need healthy fats to balance out your mass gaining diet done a superset before, this workout, Round >... Moves are your best mass builders that I want to breakdown this workout is for you to yourself!, such as the Arnold era as was a ‘ huge ’ that! Range ( e.g first superset exercises, move onto the next exercise the! Hit different angles of the 3 day split but overall they are all superset workout routine for mass pdf day split Monday and the... Overwhelming amount of muscle strength and definition variations of the work.1 then target the main muscle with an program...