Bodybuilding workout routines from pro and top level amateur bodybuilders, as seen in the magazines are NOT the way when it comes to how to gain muscle quickly.
Bodybuilders who’ve risen to that level and build that kind of muscle mass, are one in a million genetically speaking and muscle building happens for them with almost any workout they choose to use.
Combine that with the rampant drug use and these bodybuilding workout routine probably aren’t for you. But if you want to learn how to gain muscle quickly, read on!
Have you ever seen Arnold’s Bodybuilding Encyclopedia? Some of those routines were crazy! Six days per week, two workouts per day, 60 or more work sets per workout! Yeah, sure, it might work for Arnold (although I think he could’ve worked out a LOT less and made better progress, FASTER!).
So what kind of bodybuilding workout routines DO work? Glad you asked! First, forget about split routines, at least for awhile.
Full body workouts have fallen out of favor, which is a shame, because they are a fantastic way to gain muscle quickly. And you don’t have to workout six times per week, just two or three full body workouts will suffice.
Bodybuilding Workout Routines Guidelines – How to Gain Muscle Quickly –
1. Full Body Workout Routines
2. Workout three times per week
3. Use big, basic, compound exercises like the squat, deadlift, bench press, military press, pull ups and rows
4. Use Progressive Overload
This means, always try to increase your reps and when you hit your target number add a little weight next workout and work up to your target rep number again.
5. Keep the work sets for each workout in the 10 to 16 sets range.
6. Get enough time under tension
The lifting tempo for reps used to be 2 seconds up and 4 seconds down. In a set of 8 to 12 reps, that’s 48 to 72 seconds of tension time in a set.
On top of that Arthur Jones used to recommend continuing to push or pull the bar as long as possible (up to 20 seconds) on the last rep that you couldn’t complete.
Take a look around your gym. How long do most sets last for most people there? Not anywhere near that long!
You don’t have to count seconds on your reps (it’s boring!). Lift with good form and extend your sets. If you like heavy 6 rep sets, great!
Try this next time. After you get your six reps, quickly take weight off the bar and go to failure again (take 10% – 20% off) and then do it a third time. This way you get the benefit of heavy weights AND more time under tension.
Try adding these guidelines to your bodybuilding workout routines for more muscle mass.