What Is The Best Advanced Muscle Building Workout? Be Specific. - 7 minutes read
This workout focuses on developing each part of every major muscle group.
- Chest: upper and lower pectorals thickness, fullness and definition, and serratus anterior development.
- Shoulders: anterior, medial, posterior deltoids and trapezius size and definition.
- Biceps: long and short heads length, thickness and definition.
- Triceps - lateral, long and medial heads size, thickness and separation.
- Forearms: wrist flexors, wrist extensors and brachioradialis development and separation.
- Back: upper and lower latissimus dorsi width, length and thickness, middle back and erector spinae development and definition.
- Quadriceps: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius development, separation and definition.
- Hamstrings: biceps femoris, semimembranosous and semitendinosus development and separation.
- Calves: gastrocnemius lateral, medial heads and soleus development and separation.
- Abdominals: upper, lower abs and obliques development, definition and separation.
Weak Points:
Unless you have a well balanced physique, you will need to make slight changes in this workout. Add more sets to your lagging muscles, while decreasing sets for your strong muscles. No single bodybuilder has a perfect physique, so don't be discouraged.
Workout Split:
This workout program is split into six days. Each workout day is divided into morning and afternoon workouts, so you can focus all your energy on few muscle groups at a time.
10 Training Techniques
Use training techniques at least three times a week to blast your muscles into accelerated growth.
- Supersets: perform two exercises in a row without any rest to increase intensity, and shorten workouts.
- Example: Bicep Curls: 3x12, Lying Triceps Extensions: 3x12
- Trisets: perform three exercises in a row without any rest.
- Example: Wrist Curls: 3x12, Reverse Wrist Curls: 3x12, Reverse Barbell Curls: 3x12
- Giant Sets: perform four exercises in a row without any rest.
- Example: Incline Barbell Bench Press: 3x12, Flat Dumbbell Bench Press: 3x12, Peck Deck Flyes: 3x12, Cable Cross-overs: 3x12
- Forced Reps: perform the maximum amount reps alone, then have your training partner help you perform a couple more reps.
- Partial Reps: perform maximal full reps, then continue by doing partial reps, if you can bear the pain.
- Cheating Reps: perform full ROM (Range Of Motion) reps until you reach failure, then use momentum and secondary muscles to complete additional reps.
- Rest-Pause: perform as many reps as possible until you reach failure, drop the weights, rest for a few seconds, then try to perform additional reps.
- 21s: complete 7 half reps in the lower ROM, 7 half reps in the upper ROM, followed by 7 full ROM reps.
- Drop Sets: perform a certain amount of sets in a row while reducing the weight each time. This method is also called as Running The Rack and is used to increase intensity.
- Example: Set 1—Flat Barbell Bench Press (250 pounds) 12 reps, Set 2—Flat Barbell Bench Press (200 pounds): 12 reps, Set 3—Flat Barbell Bench Press (150 pounds): 12 reps
- Peak Contraction: for example, when doing dumbbell bicep curls, flex the biceps at the top part of the movement.
Sets
This program is high volume so expect plenty of sets. 4 sets per exercise will stimulate growth and strength.
Reps
Reps decrease each set, since you will be increasing the weight each time. You will be performing both low and high reps to get size and endurance.
Rest
Rest 60 to 90 seconds in between sets to ensure your muscles fully recover for the upcoming sets.
Injury Prevention
Training:**
One of the most common injuries has to do with the rotator cuff muscles, especially when getting to the advanced level. Injuries slow down your progress and can ruin your entire training, so I had to include this as part of the workout.
Below are some reasons as to why you should train your SITS (Supraspinatus, Infraspinatus, Teres Minor and Subscapularis) muscles.
- Decrease chances of injury
- Increase weight in certain lifts
- Increase upper back muscle size
- Develop better posture
- Increase ROM in many exercises
DISCOVER MY MOST RECOMMENDED METHOD
Now that you know the importance of SITS training, let's look at the exercises that work these muscles.
Cuban Press
Grab a barbell and perform a wide-grip upright row until the bar is about two inches below your clavicle (upper-chest area). Then hold the elbows steady while externally rotating the bar as if you were trying to touch it to your forehead, then press the bar overhead.
This exercise preferentially works the infraspinatus and teres minor, along with the delts and traps.
Lateral Raise
Hold a dumbbell in each hand and perform a lateral raise to about 90°, with the elbows flexed to 90°. Once your upper arms are parallel to the floor, externally rotate your humerus so that your forearms are perpendicular to the floor. This exercise works the infraspinatus and to a lesser degree, the delts and traps.
Side Lying Dumbbell Abduction To 45°
This is basically a single arm half lateral raise while lying on a bench. This exercise works the supraspinatus, infraspinatus and subscapularis. Delts and traps are also involved.
Low Puller External Rotation
Set the handle on a low pulley at slightly above knee level, and stand with your non-working side facing the cable machine. Grab the handle with your working arm and pull it across your body until it's at about upper thigh level on the opposite side. This is the starting position of this exercise. Keep the elbow flexed to approximately 90° with the upper arm held close to the side of your body.
To perform the concentric portion of the exercise, externally rotate the humerus while simultaneously trying to keep the elbow close to the starting position, in order to preferentially work the teres minor. Then hold for a two-count at peak contraction, slowly reverse the movement and repeat for reps.
This exercise works the teres minor and, to a lesser degree, the delts and traps.
Notes:
DISCOVER MY MOST RECOMMENDED METHOD
- Make sure you keep your wrist firm throughout all of the exercises, and keep good posture by pulling your shoulders back and sticking your chest out.
- Sets: 2 to 3 per exercise will suffice. Reps: 12 to 15 per set should be enough.
- Perform these exercise 2-to-3 times a week, preferably after your chest workout.
- Those individuals who carry their shoulders forward should perform these exercises before and after chest workouts.
Core Stability
Another major common injury with bodybuilders involves the body's core. Many people experience lower back pain because of an imbalance between the abs and spinal erectors. This imbalance also leads to bad posture, known as kyphosis and hyper-lordosis. If you experience any of these problems, then include more abdominal and/or lower back exercises.
Full ROM
Perform a full ROM on every exercise, in order to get the most development and muscle growth. Stay away from speed reps or super slow reps, and stick with a regular pace. Try to contract the target muscle on each rep and expect a mind blowing pump.
Equipment
- Gloves: these can be used to get a better grip when lifting heavy weights.
- Straps: these can also be used to get a better grip, especially with back exercises such as pull-ups, lat pull-downs, and barbell rows.
- Belt: using a belt is recommended when performing heavy deadlifts, as they decrease the pressure on the lower back.
Pre-Workout
Stretching:
Always stretch and warm-up before working out to decrease the risk of injury and increase ROM. Believe it or not, stretching can also increase muscle since it helps recruit maximal muscle fibers. Below are the major stretches for each muscle group.
- Chest: Chest And Front Of Shoulder Stretch
- Shoulders: One Handed Hang
- Traps: All Fours Twist
- Biceps: Doorway Stretch
- Triceps: One-Arm Triceps Stretch
- Wrist Flexors: Wrist Flexors Stretch
- Wrist Extensors: Wrist Extensors Stretch
- Back: Seated Or Standing Twist
- Quadriceps: Seated Butterfly Stretch
- Hamstrings: Seated Hamstring Stretch
- Calves: The Stair Stretch
- Abs: Overhead Stretch
Post Workout
To speed up recovery and decrease soreness in muscles, I recommend you take hot and cold showers, and try to get massages.
The Split:
- Monday: Chest, Arms, Cardio
- Tuesday: Back, Shoulders
- Wednesday: Legs, Abs, Neck
- Thursday: Chest, Arms, Cardio
- Friday: Back, Shoulders
- Saturday: Legs, Abs, Neck
- Sunday: Rest Day