WEEK ONE :: What Is The Best Mass-Building Workout For Skinny Beginners?

[admin]

TOPIC: What Is The Best Mass-Building Workout For Skinny Beginners?

For the week of: 9/26 - 10/03
(Monday @ Midnight Is The Final Cut).

As a respected member of the Bodybuilding.com message board and as a bodybuilder, you get a lot of questions from people that look up to you. Today, it's a skinny kid, who just hours earlier bought his first gym membership after seeing the latest Terminator movie. He is ready to pack on the beef, scare away the bullies, and get the ladies! He is motivated and excited... but has no idea what to do with all the dumbbells, barbells, and odd machines that he sees in front of him in the gym.

What workout program would you design for him so he can gain as much mass as possible in the shortest amount of time? We are not talking about nutrition or supplements right now, just the workout plan. Design a 12-week or longer program, list the exercises, reps, days to do the workout(s), and list some tips for getting the most out of it.

When you are done, he should be able to just print it out and take it to the gym and have all the information he needs to do his workout. (We will add the exercise descriptions and videos for you.)

Let's see what you come up with! Are you really the smart bodybuilder that this kid thinks you are?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see! We will only be picking one or two winners until this section starts becoming more popular. So, get to work and become famous!

Thanks,
Bodybuilding.com

[sword_]

Mass Building Workout

I remember being the skinny kid in high school aspiring to put some mass on my lanky frame. I remember fishing for information from several sources: magazines, books, word of mouth (e.g. 'How did you get so huge?!'), and of course the internet. Many beginners in bodybuilding get inudated with this stuff as to which supplements to take, what nutrition, etc, but one of the most important things to consider is your workout routine. You got inspired enough to get yourself a gym membership in pursuit of hugeness, good. I have provided you all with a workout journal for all you beginners.

12 Weeks to Mass Workout Plan

Day 1 (Legs)

• Barbell Squats (2 warm-up sets, 3 working sets) x 5
• Stiff Leg Deadlifts x 3
• Leg Press x 2
• Standing Calf Raises x 3

Day 2 (Chest Shoulders Triceps)

• Barbell Bench Press ( 2 warm-up sets, 3 working sets) x 5
• Military Press x 3
• Dips x 3

Day 3 (Back Biceps)

• Deadlifts ( 2 warm-up sets, 2 working sets) x 4
• Barbell Bent-Over Row x 3
• Seated Cable Rows x 2
• Pullups x 2

Tips
-Strongly emphasize your form. It is no use to do the exercise if you aren't doing it right. You could cause injury to yourself and you will be out of commission for a while, further away from your mass gaining goals.

-All of the reps in each of these exercises are in the 4-6 range. To build mass when you are skinny, you need to emphasize high weight and low volume in your routines.

-Workouts should be between 45 - 75 minutes. Generally your body goes into a slightly catabolic state after 60 minutes of strenuous activity. I know how busy it can be in the gym sometimes and I know how hard it is to get the equipment you need, hence the extra 15 minutes. The way I designed the workout though this routine should take you no more than an hour each workout day.

Here's a few explanations as to why I constructed the routine they way I did.

1) Compound movements. I put a lot of these in the routine because you would be wasting your time being a beginner doing an isolation movement, when you can do one or two excercises that can hit multiple muscles in your body at once. That is the beauty of them. Why do a separate tricep exercise and barbell flies for chest when you can do a barbell bench press or dips and hit both at the same time? See my point?

2) Synergistic muscle groups. On one draft of this workout I called each after legs after their actions: push day for chest,shoulder and tris (as they involve a pushing action for pressing movements), and pull day for back and biceps (hench all the pulls and rows). This is briefly explained above, but my logic here is that you will work both of those muscle groups at once within a workout. Not only that, but they work together to accomplish those heavy lifts you are going to be doing.

3) Three Day Split. Yes I created this routine to give all you ectomorphs the opportunity to get ample rest for your next workout. This can either be a MWF routine or a TRS routine.

Enclosed is a workout sheet to get you all started on a mass building path for the next 12 weeks. Print out three copies for the full 12 weeks. Keep your nutrition, supplements, and rest in check!

[geriatricmuscle]

http://www.bodybuilding.com/fun/mahler74.htm


I think this is a great way for all novices to begin, skinny or not. It touches on every aspect of BB. Mass, strength, power, high intensity, volume training, rest periods, etc.. and it breaks it all down to a very simplistic approach. Just print it out, hang it up and follow the instructions. After 16 weeks you will have quite an education and a better physique.

gm

[BigNorwegian]

This is a bulking routine I've been using for a good time now. I recieved the original version from DL, however I have modified it to my personal liking. I've gained a good 20 - 25 lbs with this routine and still am seeing steady results. This is by far the best routine I have tried. With a solid diet you are sure to see great results.


MON - CHEST, SHOULDERS, TRICEPS

*CHEST*
BB Incline press – 3-4 warm-up sets, 1 work set where you struggle to get 5-6 reps = if u get over 6 reps go up by 5 lbs next workout. If you can get 6 reps at new weight, go up by 5 lbs. Don’t go up unless you got 6 reps the last workout.

DB Flat fly – 2-3 warm-ups, then 1 work set of 6-8 reps. Try to get maximum stretch and do it slow. If you get over 8 reps go up by 2.5 to 5lbs next workout. If you can’t get 8 reps, that’s good – go up in reps each workout until you can get over 8 reps at the new weight. Alternate this exercise each week with Incline DB fly’s so you hit upper chest from two positions.

DB Cross bench pullovers – lie on bench with shoulders resting just off bench, and feet spread wide for balance, dip your butt so it’s towards ground. Have a friend hand you a DB and with arms outstretched, holding arms straight and DB with both hands, raise DB until its over chest, then lower DB to ground but don’t touch ground. Get full stretch of upper pecs and upper lats (This will tie them together). Slowly raise DB until directly over chest, and then slowly lower DB to almost touch ground. Same as before 1-2 warm-ups, and one working set of 6-8 reps. Only go up in weight when you get over 8 reps.

Cable crossovers – 1-2 sets for pec stretching. Stand with one upper cable in each hand and pull across chest and down and hold with hands crossed for 3 sec, then hands back up to stretch pecs, and then repeat. Do 6-8 reps.
You may substitute pec-dec machine for cable crossovers, if your gym has a pec-dec machine.



*DELTS*
Military press - 2 warm-ups, 1 work set like with incline bench getting your last set in the 6-8 range.

Lateral Fly – 10-12 working sets in 10-12 range. Perform as a drop set (machine laterals are good for drop sets) starting as high as you can and still get 8-10 reps. Next week go up 5-10 lbs on first set but don’t go up the next week unless you can get 10 reps on first set. Once in a while you can go up the ladder in weights using DB’s.

Rear delt machine – 1 warm-up, 1 work set – Do this one week but next week do this exercise.

Seated Row Rear Delt Exercise – Sit in seated row machine, and using a rope through the hook, pull each end of rope until your elbows are up and out to sides and your hands are by your cheeks on your face. You will feel this in your rear delts and the next day. Do 2warmup, one working set.

Wide Grip BB Upright Rows – Grab the bb as far out as you can and slowly raise up along your body until the bb is over your chest and at lower neck level. Then slowly lower weight until arms are fully stretched. Slowly raise bb up your body until at neck level, then slowly lower and repeat. One set should destroy your rear delts if you did one of the other two exercises first.




*TRIS*
Close Grip Bench – 1-2 warmups, 1 working set in 6-8 range.

Overhead DB Extensions – 1 warm-up, 1 working set in 6-8 range. Only go up in weight when you can get over 8 reps.

Tricep pushdowns - 1 warm-up, 1 work set




WED - QUADS, HAMS, CALVES

Squats –3-4 warm-ups starting with 15-20 reps and work down in reps until you can get 1 work set of 5-6 reps. Higher reps, not higher weights, develop bigger quads. Every 4th leg workout try to get 20 reps of a weight you can do 10 reps of.

Leg Press – 2-3 working sets of 15-20 reps. Stop at a weight you can’t get 15 reps of and get it the next workout, then go up in weight. On leg press if you keep your toes just over the edge of the platform, the leg press will work your hams as well as quads.

Hack Squats – one warm-up, one working set of 8-12 reps. Alternate every other week with Smith front squats, one warm-up, one working set of 8-12 reps.

Leg Extension - warmup, one work set

Leg Curl - warm-up, work set

Stiff Leg Deadlift - work set

Standing Calf Raise - work set



FRI - ABS, BACK, BIS

Lat Pull Down – 2-3 warm-ups, one work set in 6-8 range. Alternate wide grip pulldown bar and V-grip handle every other week to get your upper lats.

Deadlift – 3 warm-ups, one work set using higher reps on first sets and lower on last.

BB Bent-Over Rows – (Use the curl grip with palms face up and elbows close into sides) 2 warm-ups of 8-10 reps, then one work set of 6-8 reps.

BB Shrugs In Power Rack Or Using Smith Machine – 135x12 reps standing behind bar, then rest, then 135x12 reps standing in front of bar. Then rest, then 225 x 10-12 reps standing behind bar, then standing in front. Then 315 x 8-10 reps standing in front, then behind bar. Try to get up to 405, then 495. Go up in plates on this exercise each week or each month.

Standing BB Curls – 3 warm-up of 8-12 reps, one work set of 6-8 reps.

Hammer Curls Standing – one warm-up, one work set

Preacher Curl – one work set (Machine preachers are good for this.)


Your first excersise should be a warmup, warmups play a very important factor with this routine. A warmup per excersises allows your body to optimizie the firing of the neuropath ways.
Example: If you max(a work set) for bench press is 3 plates, then you would do 2 warm-up sets with the bar, 2 warm-up sets of one plate, 1 warm-up set with 2 plates and then your work set with 3 plates. The work set is a set where you want your body to fail during your push/pull motion, idealy at around 6 reps. Every workout you should be doing either more reps or increasing the weight in that work set (remember, the muscle has to do something that it has not done before). So if in one work out you fail at 6 reps, the following nothing less than 7. When you reach around 8 reps for that excersise, the following workout for that excersise set should be an increased weight from the previous, you should note that you have to do a minimal of 4 reps after increaseing the weight, if not you are not ready to increase the weight. Each rep has a tempo of 2-1-1. That is 2 seconds in the negative, one second in the contraction and 1 second in the positive. Then, after you fail in the incline press, you move straight to flat fly. You do not need a warm up now because your chest is more than warm after you failed on presses. And that's it for chest. The basic routine stays the same. If you want variety, small changes as using DB's instead of BB or doing flat press and incline fly for example, is more than enough variety to keep the muscle 'confused'.


Keep in mind a muscle will not grow until it's recovered. A muscle will not begin to recover until the nervous system is recovered. It takes roughly 24hours for the nervous system to recover from a workout, after the nervous system has recovered the muscle will begin to recover as well and grow. This is the very reason why I do not train 2 days in a row.

*Note The very reason why a muscle grows is for the fact that it must "adapt". In order to create a synthetic atmosphere for the muscle to "adapt" one must have the muscle give 100%. Not 90% nor 95%, but 100%. You must train intensely with 100% effort or else you may not grow and the muscle will not "adopt" to this new feeling. Rememeber to stay focused and realize that you are here to complete a job not to waste your own time. Walk into that gym as if you own it. Rip the room apart if need be, just make sure you give everything for that hour. You MUST give 100%. BB is a game of mind over matter, your body will tell you that you are tired and taxed but that is generally only at around 85%, step your game up and bust your ass. This is why you stepped foot into the gym isn't it? This is what you want, isn't it? So give it all you got!

[BigNorwegian]

BTW, Oct. 3rd is my bday, would be a nice present to win :P

lol I'm such a brown noser
Either way hope someone gets something out of my routine. If you wish to know the diet I use for it, please feel free to PM me.

-BigNorg-

[sword chucks]

Size And Strength For Impatient Beginners

Getting started in bodybuilding is really exciting once you learn the possibilities and challenges that it gives you. When I started, I knew I couldn't wait for the next workout to see my weights improve, and for each monday so I could look at the scale and see more poundage, and I am still like that now. Even if I just get 1 or 2 more reps on an exercise compared to last week, that still gets me hungry for more.

I think the key to this is finding a training routine that is fun, simple and intense, such as the one I am going to present in this article. With this program, I am going to address the two things that all bodybuilders, experienced or novice levels, want to add on: size and strength. And we all have one thing in common- we are extremely impatient- we want to get bigger, now!

The program in this article is everything that a beginner needs- simplicity and effectiveness. It is based off of a few principles that have always worked for me, even when I was starting out, and even today.

The Keys to Success in this Program

1) Learning to train heavy

2) Training each muscle at a higher frequency than most programs

3) Keeping strict form and a full range of motion on each exercise

4) Using both low rep and high rep sets to fully develop strength and size

5) Only including the safest possible exercises, because as a beginner the joints are very vulnerable to damage

6) Including fitness-improving cardiovascular activity to give you a good foundation of fitness

The Training Arrangement

This is the training schedule I want anyone on this program to be on for each week. This schedule is ideal for what I want you to accomplish, because it provides a good amount of rest between workouts, allowing the muscles to fully recover, and it minimizes overlap of muscle groups, so that each workout can be done with as much energy as possible. This routine will only change on each fourth week.

Day 1: Chest, Shoulders, Back, Trapezius
Day 2: Legs, Calves, Arms
Day 3: Rest from weights*
Day 4: Chest, Shoulders, Back, Trapezius
Day 5: Legs, Calves, Arms
Day 6: Rest from weights*
Day 7: Rest from weights*

*On Days 3, 6 and 7, I recommend having no intense weight training. However, since you are just starting to bodybuild, your fitness levels are probably not all that great. This can cause some serious problems.

1) the first one is that the fatigue from this routine will accumulate very quickly if you aren't ready for it, so by doing cardio you can quickly improve fitness levels with a minimal impact on recovery.

2) If your heart isn't very efficient at getting blood around to your muscles, then you will be huffing and puffing after just a set or two, and you wont have as much energy for the rest of your workout.

Sets, Reps, Exercises, Rest Periods and Exercise Tempo- little questions that beginners always have

Trying to explain most of these things to people just starting bodybuilding is difficult. You are going to want to pay close attention to how your body responds to things like more sets, more reps, more rest time, slower reps, and other things based on feel. I mean, if you feel very winded or fatigued right after something, or nautious, it probably isn't good to do too much of it, until you get used to it. So pay attention to those feelings when changing these things around.

Sets

I beleive that is is a good idea to keep the number of sets performed relatively low. I notice that after a workout with very many sets, I feel very fatigued and not good like you should after a workout. You should usually perform 2 or 3 sets per exercise, but that also depends on how many exercises you do.

Reps

The cornerstone of this program is using a big variety of rep ranges to add both strength and mass fast. I recommend the 3-6 rep range for some days and the 6-10 range for others, because both are very good for gaining strength and mass.

Exercises

When anyone talks about a simple routine, they probably are talking about that it has few exercises, and the few exercises that it has are basic movements like deadlifts, pullups, and presses. In this program, you should really stick to exercises like this.

Rest periods (between sets

Going by feel, I have learned that a 2 to 3 minute rest period is generally all that you need. Some muscles will recover faster, or slower though. Just go by instinct on this one, you can easily find out on your own because your breathing will steady and your muscles will feel ready to do another strong set.

Exercise Tempo

It has been proven that the old theories of super slow reps really are incorrect. You should try pushing as hard as you can on the up phase of a rep, and then lower the weight under control, without purposely pausing at any time.

The Program for Impatient Beginners

Day 1: Chest, Shoulders, Back, Traps- Strength Workout

Flat Bench Press (barbell): 4 sets of 3-6
Military Press (barbell): 4 sets of 3-6
Bent over Row (barbell): 4 sets of 3-6
Barbell Shrug (barbell: 4 sets of 3-6

Day 2: Legs, Calves, Arms- Strength Workout

Squats (all the way down!) (barbell): 4 sets of 3-6
Stiff legged deadlifts (barbell or dumbbell): 4 sets of 3-6
Standing calf raise (machine) 4 sets of 3-6
Standing barbell curl: 3 sets of 3-6
Close grip bench press (barbell): 3 sets of 3-6

Note for strength days: I know a lot of you beginners want to impress everyone with your max bench press every time you go to the gym. Well, when I say 4 sets of 3-6 on the bench press, I don't mean go in there with a spotter, and have him do half of the work for you. I want you to be honest with yourself- you can have someone to help, but if they touch the weight you are using even a little bit, you can't count the rep.

You need to be really strict about this with yourself. For example, I put a friend of mine on this program, and every strength day on bench press he would put his max on the bar, and do one rep, and have me spot him for 5 more. I kept telling him to lighten the weight so he could actually get results, but he didnt listen. A good way to make sure that you aren't like my friend was is if you take a weight and try to make all 4 sets with it in the same number of reps. Getting 4 sets of 4 with the same weight really doesn't allow you to let your ego take over. This goes for all exercises too, not just the bench press.

Day 3: Cardio

15 to 30 minutes of activity at least, but don't kill yourself if you don't have to to over this. Make sure it is something that gets you breathing hard though, like a game of flag football or something

Day 4: Chest, Shoulders, Back, Traps- Size workout

Incline Dumbbell Press: 2 sets of 6-10
Decline Dumbbell Press: 2 sets of 6-10
Dumbbell Military Press: 2 sets of 6-10
Lat Pulldowns: 2 sets of 6-10
Single arm DB row: 2 sets of 6-10
Row to neck (cable): 2 sets of 6-10

Day 5: Legs, Calves, Arms- Size Workout

Barbell Front Squat: 3 sets of 6-10
Stiff leg deadlift (barbell or dummbbell): 3 sets of 6-10
Seated calf raise (machine) 2 sets of 6-10
Preacher curl (free weight) 3 sets of 6-10
Lying tricep extension (barbell) 3 sets of 6-10
Days 6 & 7: Cardio

See Day 3

Every 4th week

Every fourth week, I want you to do me a favor and train a little bit less. I am going to cut back the workouts to only two this week, with the other days for rest or cardio. This program is a pretty heavy work load, so taking one week every now and then to ensure that your body is fully recovered is smart. I don't include low rep workouts this week because they are extremely taxing on the joints, so this week will also clear out any joint pains that you may be feeling. Here is the program for every fourth week:

Day 1: Chest, Shoulders, Back, traps

Bench Press (barbell) 4 sets of 6-10
Military press (barbell) 4 sets of 6-10
Bent over row (barbell) 3 sets of 6-10
Lat pulldowns (cable) 2 sets of 6-10
Barbell shrugs (barbell) 2 sets of 6-10

Day 4: Legs, Calves, Arms

Barbell squats (barbell) 4 sets of 6-10
Stiff leg deadlift (Barbell or dumbbell) 4 sets of 6-10
Standing calf raise (machine) 4 sets of 6-10
Barbell curls (barbell) 4 sets of 6-10
Close grip bench press (barbell) 4 sets of 6-10

Days 2,3,5,6 & 7

Rest or cardio

Now bring it to the gym!

Okay, to all of you impatient beginners out there, I know this was a bit long, but sometimes patience is a good thing. Luckily, with this program I think that you will be satisfied with your results, and patience won't be an issue. You will get bigger and stronger with this simple plan. As you go on, be sure to use experience to figure out what you should and shouldn't do in the weight room, try out new exercises, don't be afraid of machines now and then, eat like there won't be any food tomorrow and have fun getting big.

[Kill_yourself]

This is my 2 cents on the topic. GOOD LUCK!

[sword chucks]

good articles everyone, I think there will be 2 winners at least this week

[Squats]

Originally Posted by sword chucks

good articles everyone, I think there will be 2 winners at least this week

Hopefully.

I trying to become a writer for Bodybuilding.com and I thought I might as well get started here and stuff. Probably help my chances too.

Best of luck!

[sword_]

Yep...mine wasn't as comprehensive, but I think I hit the points well.

[Blk98Bird]

I can't really take full credit for this one as I believe I adapted it from (don't quote me) a Peloquin program posted a while back on one of the boards but this works REAL well. It's a preparation to get a new lifter ready for dual factor training. Builds strength in core lifts, teaches strict form, sets up a great foundation, and it's relatively simple so it can be done easily and with basic equipment.

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Bent Rows – 5 sets of 5
2 sets of light goodmornings x15
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
Deadlifts – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Bent Rows – 4 sets of 5, 1 triple
Close-grip bench – 3 sets of 5-8


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. The weight should be increased evenly from your first to last set.

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the same weight. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench. Deadlifts are done heavy, by feel.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. The goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Bi/tri work should be done heavy but fast. About one minute or so rest in between sets.