Variety Is The Spice Of Life

When you are looking to build muscle and bulk up, you might find yourself confused as to what you can and should do for your regular, routine workouts. After all, there is so much information out there and so many workouts that people claim to be the easy fix for your bodybuilding goals. Well, while there is no easy or quick fix that will suddenly bulk you up, there are whole body workout routines that you can do that will help you to build muscles over time that will last. Get to know one such workout and give it a try as soon as possible. With hard work and dedication, you will get the sculpted muscular body that you have been looking for.

One thing you need to know about building strong muscle mass is that you cannot repeat the same exercises or movements every day. The repetition of the exact same movements will result in plateau. However, if you have a workout plan that rotates through different routines on different days, then you can keep your body guessing and prevent the plateau problem. Get to know one such set of routines that can provide you with a whole body workout that will help you meet your goals.

When you do sets of workout routines that hit all of the areas of your body (full body), you want to go three times a week. More than that will overwork your muscles and work against you rather than for you in your pursuit of bodybuilding and muscle strength. And of course, you want to keep things interesting with variety. So, this means three different routines for each week. One routine for each day.

Whole Body Workout Routine One

The first routine in the set of three is one of the most basic to try. The idea is to fatigue your muscles by maxing out the weight you lift to about 85% of you maximum and doing as many reps as possible (generally 4 to 6 max). This essentially tests your muscles to see how strong they are becoming and forces you to push yourself as hard as you can. Because of the strength required, the exercises you do will be simple. The four exercises you need to do in routine one are:

• Squats
• Bench Press
• Dead Lifts
• Military Press

Your goal will be to do either 4 or 5 sets of reps of each exercise with 4 to 6 reps in each set. While this may see like a short workout and you might even be tempted to try to add more to it, this will only be counterproductive and defeat the purpose. If the routines seem too easy and your muscles are not feeling fatigued by the end of your sets, you need to add more weight because you are not going at 85% when you do not feel fatigued.

Whole Body Workout Routine Two

The second routine in the set will focus entirely on the upper body. This will help you to really hone in on those arms, shoulders, and chest to build bulk and strength at the same time. On the upper body days, you do not need to push yourself quite as hard as in routine one. You do not need to fatigue the muscles quite so intensely, but you also want to be sure to push yourself and not go too light on the weights either. The upper body routine exercises include:

• Bicep Curl (free weight or barbell)
• Weighted Bench Dips
• Bench Press
• Lat Pulldown
• Lateral Raises
• Inclined Bench Press
• Bent Over Rows
• Shoulder Press

Now, while all of these exercises are options on your upper body day, you do not need to do all of them every day you work on the upper body. You can mix and match 4 or 5 of these exercises on any given arm day to keep things interesting and keep your body from becoming “bored” and plateauing. Just make sure that you do a different 4 or 5 exercises the next time. Do three sets of 8 to 10 reps of each exercise.

Whole Body Workout Routine Three

The last routine of your three different routines focuses on the lower body. Your lower body routine will focus on your glutes, quads, calves, and other leg muscles. Much like the upper body routine, you do not want to overly fatigue your muscles but our do not want the routine to feel “easy” either. The exercises that care part of the lower body routine include:

• Leg Press
• Full Squats
• Standing Calf Raises
• Weighted Lunges
• Romanian Deadlift
• Leg Curls
• Seated Calf Raises

Again like the upper body routine, you do not have to do all of the exercises on the same day. You can do 4 to 5 of the exercise on any given lower body day and rotate through them each week. Do 3 sets of 10 reps of each exercise with the exception of deadlifts where you should do 5 reps in your sets.

Now that you have a routine that works your whole body in the three strength training days, you can give this routine a try and begin building that muscle and gaining mass and strength as soon as possible.