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The Best Weight Lifting Program to Build Muscle
"I Just Want to Get Big...FAST!"
This is the battle cry heard around gyms and on the internet all the time. Some people just starting out are skinny or feel undersized for their height. Others are tired of training for definition or doing aerobics and want to add mass and power that they haven't necessarily experienced before.
There is always a fascination to see just how big you can get for your size. There's really nothing wrong with this goal as long as you do it intelligently. You have to cycle this type of intense lifting with periods of lighter training and you have to develop the whole body so as not to throw yourself way out of proportion by having only a huge chest or gigantic thighs with nothing else that matches.
Everyone has been told that the basic compounds lifts are the best and I have to re-tell you that same song. Grimek, Reeves, Scott and Arnold first put on their massive thickness by focusing on the powerlifting exercises exclusively for some time. Its not a coincidence that Mr. Heavy Duty Mentzer also had this phase in his life.
The flat bench, parallel squat and deadlift will be the main focus of this cycle. If you can't do these, then you can replace them with some alternate movements using machines or dumbbells but you will be losing some of the intended growth hormone effect.
This is a five-week routine that can be performed once every nine-weeks. In other words, after you've completed it, do your basic bodybuilding routine for four weeks before cycling on again. Use the routine two days each week (eg. Tuesday and Friday or Monday and Thursday). You will never use the program more than two days throughout the five week cycle. Trust us, it won't be necessary. Good luck!
Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps
Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps
Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps
Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps
Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps
About the Author
Lester Maurice is the head of Matrix Systems a consulting group of personal trainers specializing in bodybuilding and fitness development located throughout Southern California. For more great muscle building and fat burning tips visit his website at Bodybuilding Guide.