WEEK FORTY-TWO :: What Is The Best Advanced Muscle Building Workout?

[webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Advanced Muscle Building Workout?

For the week of: 07/17 - 07/23
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

What is the best advanced muscle building workout? Be specific.

Is any cardio included? If so, how much?

How long should it be performed for?

What makes this routine so advanced?

How much experience should one have before beginning this workout?

Are there any nutrition or supplemental guidelines that go with this workout?

What kind of gains can one expect from this workout?

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

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The best response will get $75 in credit, and second place 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!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[Pham]

This workout combines low reps and high reps, supersets, and pre-exhausting target muscles. Cardio is short but intense. Lifting should take about 30 minutes and the cardio about 10-15 minutes.

Day 1
Superset 1 Weighted Dips/ Wide Grip Pullup 3x6
Superset 2 Machine Press/Machine Row 3x6
Superset 3 Incline Bench/ T Bar Pulldown 3x6

Punch heavy bag for 3, 3 minute rounds with 1 minute rests

Day 2
Dead lifts
Tri Set for 3 sets Quad Ext 20reps Ham Curl 20reps Leg Press 6reps
Weighted Sit Up 3x6
Slow Negative Decline Bench Sit Ups- 3 sets of 10 with 10 count negative

Jump Rope for 3, 3 minute rounds with 1 minute rests

Day 3
Superset #1: Bicep Cable Curl / Tricep Cable Press Down 3x8
Overhead DB Tricep Ext 3x12
Superset 2 for 3 sets DB Lat Raises 12 reps /Shoulder Press 6 reps

Swim 6 laps of 50 meters

Day 4
Weighted Sit Up 3x6
Decline Medicine Ball Twists 3x20
Slow Negative Decline Bench Sit Ups 3x10 with 10sec neg
Medicine Ball Pass- 3x 20
Calf Raises 3x12

four 100 yard dashes, then one 1/4mile sprint

Day 5
Flat Bench Press 7,7,5,5,3Superset 2 Upright Row/ Shrugs 3x6
Superset 1 for 3 sets Triangle Push ups 30 reps/ Weighted Dips 6 reps

Punch heavy bag for 3, 3 minute rounds with 1 minute rests



Day 6
Squats warmup set without plates, 12,8,6,4
Superset1 for 3 sets Preacher curls 20 reps Weighted Close Grip Pullup 6 reps
Concentration Curls 3x10 for each hand
Incline Hammer Curls 3x8 with X reps at the end of each set
Weighted Sit Up 4,8,12,20
Swim 6 laps of 50 meters

Day 7
Elliptical- 3 sets of 3 minute sprints. Set the level high enough so u stay at 80 rpms, but feel like ****.
Since you did squats the previous day, elliptical is good because it's mostly a cardiovascular machine that won't beat up your legs.

[syedmuaaz]

The best muscle builders are the most hardcore and basic "old-school" exercises like the magic three: bench-press, rows, squats and deadlifts because these exercises have been proven to release the most GH (growth-hormone) when compared to all other exercises. We're going to use a few advanced techniques though. Each set will be done in the full range of motion until failure, at which partial reps are done (from middle to end of movement) till failure. Then a 10-second rest is taken, then full reps are done till failure again, at which point 2-3 forced reps are done. Now, this is the routine for all sets, except for the last one in each exercise where we'll be looking for the final burn and pump, so for the final rep, after the forced reps, negatives (eccentric motion) are done whilst a training partner will help him lift the concentric part of the exercise in a fast motion (about 1 second) and he will try to control the eccentric motion for 3-4 seconds per rep until he fails (under 3 seconds).

For muscle building and mass gaining no cardio will be incorporated. Save your energy (and your calories) for your on-season period and summertime. This routine should be done for 4-6 weeks and not more. This is a 3-day training split, and you should exercise every other day (one day on and one day off). At least 2-3 years of solid bodybuilding experience is needed for this workout. Experience and mastering the various advanced techniques employed in this workout e.g. rest-pause, partials, negatives, forced reps, etc. is crucial.

About nutrition you should stack creatine ethyl ester, NO, glutamine and testosterone boosters altogether for the ultimate muscle building nutrition plan.

Now if you do all this, you can expect to gain as much as 15-25lbs of PURE muscle by the 6th week!

The fact that this routine has so much advanced techniques all incorporated together (which is why it's so advanced) will tire the target muscle totally, which will pump LOADS and LOADS of growth hormones and will build the target muscle like no other workout!

All exercises will be 8-12 reps and between 4-5 sets each. Rest between sets should be between 60-90 seconds only because this rest period has proven to induce muscle hypertrophy and targets size rather than strength. All reps should be done slow and steady (3020 tempo) because slow reps have been shown to result in more gains in size, whilst fast explosive reps result more in strength gains. So, that's all there's to say! Try this workout and you will feel a pump like no other, and make your muscle gains and growth go WILDLY out of control

Day 1: Chest, Quads, Triceps
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Flat Bench press
Incline Bench Press
Weighted Dips (Leaning forward about 30 degrees)

Squats
Leg Press
Leg Extensions

Weighted dips (without leaning)
Close-grip bench press
Decline Skull Crushers

Day 2: Hamstrings, Back, Biceps
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Romanian deadlifts
Standing Leg curls
Lying Leg Curls

Barbell rows (wide-grip, pull towards sternum)
Barbell rows (medium-grip, pull towards lower abs)
Wide-grip pulldowns
Deadlifts

Standing Barbell Curls
Standing Dumbbell Curls
Hammer Curls

Day 3: Shoulders, Traps, Forearms, Calves
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Seated Barbell Press
Seated Dumbbell Press
Side Lateral Raises (with palms facing towards each other)
Side Lateral Raises (with palms facing legs)

Dumbbell Shrugs
Barbell behind-back shrugs
Upright rows

Seated wrist curl
Barbell curls (with palms facing down)
Barbell behind-back wrist curls

Standing Calf Raises (with feet pointing in)
Standing Calf raises (with feet pointing out)
Seated calf raises
Donkey calf raises

[Colt Seavers]

Good Luck to all!

[Colt Seavers]

Good luck!

[TUnit]

Good luck to all this week!

[ho_124]

My post this week. Good luck to all. It's not as big as it looks. The program just takes alot of space.

[BurningHeart]

Here it is

[304]

...

[bitterplacebo]

Here's my entry.

[best regards]

CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

What is the best advanced muscle building workout? Be specific.

Is any cardio included? If so, how much?

How long should it be performed for?

What makes this routine so advanced?

How much experience should one have before beginning this workout?

Are there any nutrition or supplemental guidelines that go with this workout?

What kind of gains can one expect from this workout?


The main difference between a “beginner” routine and an “advanced” routine is the “advanced” routine would consist of more isolated exercises. As a beginner, you’re main goal is to put on overall mass. As an experienced bodybuilder, you’re main goal is to not only put on overall mass, but you begin to discover your weaknesses and where you need more work on your body. Experienced bodybuilders’ bodies could also be able to recover faster from a certain workout than a beginner whose muscles haven’t been worked as much and aren’t used to recovering from a workout. I’m gonna give you a good workout that will not only give you overall mass, but help certain body parts that are lagging catch up to the rest of your body. Remember, probably the biggest thing that will decide whether you win or not during a competition is proportions. Those judges will notice any lagging body parts which is why it’s important you bring them up to standards. I would recommend you having at least 3 years of bodybuilding experience before starting a routine such as this. And as for nutritional guidelines, your diet what will decide how much you will gain. Always. Remember, FOOD is what makes your muscles grow. A good workout program only stimulates that. Make sure you get about 1.5g of protein and 21 calories per pound of bodyweight. This will assure you are getting a calorie excess which is necessary for muscle growth.

As the makers of the Westside program stated, there’s no way to give someone a program and say “do this”. As everyone’s body responds differently to different things. This would be a general guideline of a split where you’ll work your muscle 2x a week. It has been shown that breaking your muscles down more frequently with a lower no. of sets is more effective than working each muscle once a week with a higher no. It allows you to choose between several exercises, but it is important you change exercises quite frequently. Also, there is no stated number of sets to do for each exercise so you must fill in the blanks there. For body parts you feel are lagging, add in more sets. And remember only YOU know your body. Don’t do too many sets for a body part if you don’t think your body can recoup it before the next time you hit it. Here is an outline of the program:

Monday: Upper Body

3 warm-up sets then 3x6-10: Bench Presses, Inclined Bench Presses, Declined Bench Presses, Dips
2-4x8: Dumbbell Presses, Inclined Dumbbell Presses
1-2x6-10: Military Presses, Dumbbell Military Presses, Side Lateral Raises, Front Raises, Rear Delt Raises
3-5x6-10: Rows, Dumbbell Rows, One-Arm Rows
2-4x8-10: Abdominal Exercise


Tuesday: Rest

Wednesday: Lower Body

3 warm-up sets then 3x6-10: Squats, Front Squat
2-4x8-12: Lunges, Leg Extensions, Leg Presses
3-4x15-20: Calf Raises, Seated Calf Raises
3x10: Wrist Curls, Backwards Wrist Curls
4x10-20: Neck Exercise

Thursday: Rest

Friday:

3 warm-up sets then 3x6-10: Bench Presses, Inclined Bench Presses, Declined Bench Presses, Dips
3-4x5-10: Dips, Close-Grip Bench Presses, Skull Crushers, Pushdowns, Overhead Extensions
2-5x8-12: Chin-ups, Pull-ups
1-2x8-10: Barbell/Dumbbell Curls, Hammer Curls, Other Bicep Exercise


Saturday: Lower Body

3 warm-up sets then 3x6-10: Deadlifts, Stiff-Legged Deadlifts
2-4x8-12: Leg Curls, Good Mornings, Other Posterior Chain Exercise
3-4x15-20: Calf Raises, Seated Calf Raises
3x10: Wrist Curls, Backwards Wrist Curls
4x10-20: Neck Exercise

Sunday: Rest

Remember, this is only a guideline. As an advanced bodybuilder you ought to really know you’re body by now and what it best responds to. Best regards.

[RC26]

Good luck!

[304]

****, I forgot my references.