Is This Good for Muscle Building?

Bigger Stronger Leaner Competitive Bodybuilding
1

This site has been the best thing i’ve found: Please could someone tell me if this is any good for muscle building? Many thanks in advance

Upper Body Workout One

Bench Press - 3 sets of 6 reps

Bent Over Row - 3 sets of 6 reps

Military press - 3 sets of 6 reps

Bicep Curls - 2 sets of 10 reps

Tricep Extensions - 2 sets of 10 reps

Side lateral Raises - 2 sets of 10 reps

Lower Body Workout One

Squats - 3 sets of 5 reps

Stiff-legged deadlifts - 3 sets of 5 reps

Lunges - 3 sets of 8 reps

Hamstring Curls - 2 sets of 10 reps

Calf Raises - 2 sets of 15-20 reps with a pause at the bottom

Upper Body Workout Two

Incline Chest Press - 3 sets of 6

Pull-Up - 3 sets of 6

Behind-the-head Barbell press - 3 sets of 6

Incline Bicep Curls - 2 sets of 10 reps

Dips - 2 sets of 10 reps

Hanging Leg Raise - 2 sets of 20 reps

Lower Body Workout Two

Back Squats - 3 sets of 5 reps

Deadlifts - 3 sets of 5 reps

Step-ups - 2 sets of 10 reps

Single-Leg Dumbbell Deadlifts - 2 sets of 10 reps

Seated Calf Raises - 2 sets of 20 reps

2

Sure, use the M-W-F or Tu-Th-Su so each week is different. Eat big and lift hard.

Just remember, you CAN make this stuff complicated but it doesn’t need to be.

Just hit the gym, get stronger on all these lifts and eat like a omnivorous horse and you wont go wrong.

3

Cheers for the reply, i’m all for the eating big…but let me ask this, is 3 times lifting a week enough to generate an increase in muscle?

4

Please work on the formatting of that program… it’s almost impossible to read.

5

I had absolutely no problems reading it.

Surprisingly it looks like you’ve managed to create a simple, effective, complete program all on your own. props to you Loopylad.

If you can use this program and steadily gain bodyweight and strength on all of those lifts, yes it will absolutely work.

6

the programs looks good to me . . .

just one thing what about the good old abs ?

7

[quote]charleylikesblue wrote:
the programs looks good to me . . .

just one thing what about the good old abs ?[/quote]

I hear what you are saying, but there is ab work in there in the form of hanging leg raises…more ab work can be added i guess if you want it?

Thanks for the feedback guys

8

[quote]xWILLx wrote:
Please work on the formatting of that program… it’s almost impossible to read.[/quote]

Upper Body Workout One

Bench Press - 3 sets of 6 reps
Bent Over Row - 3 sets of 6 reps
Military press - 3 sets of 6 reps
Bicep Curls - 2 sets of 10 reps
Tricep Extensions - 2 sets of 10 reps
Side lateral Raises - 2 sets of 10 reps

Lower Body Workout One

Squats - 3 sets of 5 reps
Stiff-legged deadlifts - 3 sets of 5 reps
Lunges - 3 sets of 8 reps
Hamstring Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15-20 reps with a pause at the bottom

Upper Body Workout Two

Incline Chest Press - 3 sets of 6
Pull-Up - 3 sets of 6
Behind-the-head Barbell press - 3 sets of 6
Incline Bicep Curls - 2 sets of 10 reps
Dips - 2 sets of 10 reps
Hanging Leg Raise - 2 sets of 20 reps

Lower Body Workout Two

Back Squats - 3 sets of 5 reps
Deadlifts - 3 sets of 5 reps
Step-ups - 2 sets of 10 reps
Single-Leg Dumbbell Deadlifts - 2 sets of 10 reps
Seated Calf Raises - 2 sets of 20 reps

Is that easier to read??

9

[quote]Loopylad wrote:
xWILLx wrote:
Please work on the formatting of that program… it’s almost impossible to read.

Upper Body Workout One

Bench Press - 3 sets of 6 reps
Bent Over Row - 3 sets of 6 reps
Military press - 3 sets of 6 reps
Bicep Curls - 2 sets of 10 reps
Tricep Extensions - 2 sets of 10 reps
Side lateral Raises - 2 sets of 10 reps

Lower Body Workout One

Squats - 3 sets of 5 reps
Stiff-legged deadlifts - 3 sets of 5 reps
Lunges - 3 sets of 8 reps
Hamstring Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15-20 reps with a pause at the bottom

Upper Body Workout Two

Incline Chest Press - 3 sets of 6
Pull-Up - 3 sets of 6
Behind-the-head Barbell press - 3 sets of 6
Incline Bicep Curls - 2 sets of 10 reps
Dips - 2 sets of 10 reps
Hanging Leg Raise - 2 sets of 20 reps

Lower Body Workout Two

Back Squats - 3 sets of 5 reps
Deadlifts - 3 sets of 5 reps
Step-ups - 2 sets of 10 reps
Single-Leg Dumbbell Deadlifts - 2 sets of 10 reps
Seated Calf Raises - 2 sets of 20 reps

Is that easier to read??[/quote]

If you wanted you could

Upper Body One

A1)Bench Press
A2)Bent Over Rows

B1)Military Press
B2)Chin Ups (same movement plane and will do you biceps get rid of the curls :D)

C1)Tricep Extension
C2)Arnold Press (youtube)

Lower Body Workout One

A1)Front Squats
A2)Long range Lunges

B1)Romanian/Stiff Legged Dl.
B2)Short range Lunges

C1)Seated Calf Raise
C2)Standing Calf Raise

Upper Body Workout Two

A1)Dips
A2)Pull-Up

B1)Behind-the-head Barbell press
B2)Seated Overhead DB press

C1)Close Grip bench Press
C2)Barbell Curls

Lower Body Workout Two (HOW do you do BS and Dls on SAME Day !)

A1)Deadlifts
A2)Seated Leg Curls

B1)Leg Press
B2)Leg Extension

C1)Seated Calf Raise
C2)Standing Calf Raise

Basically i have rearranged some movement planes so the excercises complement each other.
Your set/rep scheme is a bit all over the place as is your 2nd lower body day…
If you can do Dl’s and BS on the same day your not going heavy enough on them… that would NOT be a go area for me :slight_smile:

What i would reccomend is

For the
A) Do 8 sets of 3
B) Do 6 sets of 4
C) Do 3 sets of 8

But its only a reccomendation :slight_smile:

10

Hey, thanks for that…just a quick one

Days per week

Would you stick to a Mon Wed Fri etc

or

Day 1 - Upper Body One
Day 2 - Lower Body One
Day 3 - Off
Day 4 - Off
Day 5 - Upper Body Two
Day 6 - Lower Body Two
Day 7 - Off
Day 8 - Off

Repeat

Any ideas??

11

Monday, tuesday, thursday, friday on with wednesday and the weekend off would work with that, too.

12

Believe me, PLENTY of muscle has been built on 3 days per week. Don’t let that worry you one bit.

13

[quote]Loopylad wrote:
xWILLx wrote:
Please work on the formatting of that program… it’s almost impossible to read.

Upper Body Workout One

Bench Press - 3 sets of 6 reps
Bent Over Row - 3 sets of 6 reps
Military press - 3 sets of 6 reps
Bicep Curls - 2 sets of 10 reps
Tricep Extensions - 2 sets of 10 reps
Side lateral Raises - 2 sets of 10 reps

Lower Body Workout One

Squats - 3 sets of 5 reps
Stiff-legged deadlifts - 3 sets of 5 reps
Lunges - 3 sets of 8 reps
Hamstring Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15-20 reps with a pause at the bottom

Upper Body Workout Two

Incline Chest Press - 3 sets of 6
Pull-Up - 3 sets of 6
Behind-the-head Barbell press - 3 sets of 6
Incline Bicep Curls - 2 sets of 10 reps
Dips - 2 sets of 10 reps
Hanging Leg Raise - 2 sets of 20 reps

Lower Body Workout Two

Back Squats - 3 sets of 5 reps
Deadlifts - 3 sets of 5 reps
Step-ups - 2 sets of 10 reps
Single-Leg Dumbbell Deadlifts - 2 sets of 10 reps
Seated Calf Raises - 2 sets of 20 reps

Is that easier to read??[/quote]

That’s a really decent workout. A good way of keeping hypertrophy going is to change the rep range. You can do 6 reps for 2-3 weeks (this will get you strength and size) and then do 8-10 reps for another 2-3 weeks (this will get you a lot of size), then repeat.

While you are on the “strength/size” phase, keep the total reps per exercise to 15. While you are doing the “size” phase, keep the total reps per exercise to 25.

Another good method is to use “adaptable” periodization. Basically, when your strength gains start to slow down, reduce the volume for a week or two, then repeat the high intensity phase again.

For myself, I find I “burn out” at about 6-8 weeks and then need to reduce the work. To reduce the volume it’s best to reduce the workout frequency. So if you were doing upper/lower split 4x/week for about 8 weeks and you started to slow down in strength gains, you’d do the same split but only 2x/week instead for a week or two.

Hope this helps, Paul

14

I like that workout. Simple yet it hits everything you need to.

15

Many thanks for the ffedback guys, does anyone think that the Upper/Lower Body 1 & 2 should be Upper/Lower Body 1 - Heavy and then Upper/Lower Body 2 - Light?