bodybuilding muscle workout info's & links

If you are looking for a bodybuilding workout program that is going to get you seeing the fastest gains possible, look no further than this. A good workout program that is tailored towards weight gain is going to have you focusing on lifting as heavy as possible, while utilizing exercises that work as many muscle groups at a single time.

By doing so, you essentially get more from each of your workouts, because you are not wasting time doing movements that really don't do all that much.

Also remember that every time you lift a weight you are going to place a stress on the body that it then has to recover from. Do this too often and you won't be recovering and getting stronger, only growing weaker with time. Obviously this is going to work against you, so you must be absolutely sure that your workout is going to have you building up muscle over time rather than breaking it down.

Perform the following four day cycle once per week, taking a total of three days off each week. On two of these off days you are permitted to do some light cardio training, but be sure that this is not done at such an intensity it's going to require you to spend time recovering from it. If it does, then you shouldn't be in the gym lifting the next day.

Upper Body Workout One

Bench Press - 3 sets of 6 reps

Bent Over Row - 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

Be sure when progressing through you sessions that you are taking enough rest in between sets to recovery so you are able to lift as maximally as possible. This is not meant to be done in a superset or circuit training fashion, but rather, focus on each exercise as it comes, putting all your effort into lifting as much as possible.

Finally, don't forget to include a good pre-and post workout meal around your session so you can maximize the amount of weight gain you see.