One of the questions I receive most often from my personal training clients that are looking to add some muscle with a bodybuilding workout is:

How many sets should I perform per exercise and how many reps to set the stage for muscular growth?

The answer I always give is 3 sets per exercise (after your warm up) and there’s also a certain number of reps I plan on using for each set.

The first set of your bodybuilding workout is usually what I call a feeler set and usually ends up in the 10-12 rep range. I don’t try to go too heavy here. #1 I’m trying to feel how this particular exercise is going to target my muscles today. #2 I’m trying to get as big a pump going as possible with the extra reps.

With the second set of a bodybuilding workout I’m still trying to go for a massive pump but now I’m also trying to move more weight. This set is always in the 6-8 rep range and is a little trickier then the other two because you’re trying to both build strength with the lower reps and increased weight and you’re also still trying to focus the strain of all the weight into your targeted muscle for a huge pump.

The last and 3rd set of a bodybuilding workout is to build strength plain and simple. This set is usually 4-6 reps. I usually try to pick a weight that I’ll be able to move for 6 reps. Very rarely do I shoot for four reps but on the rare occasions that my body feels real good and not at all susceptible to injury I go ahead and max out for four reps.

Well that’s it… those are my sets and reps recommendations for a bodybuilding workout designed to make you the biggest guy in your gym. Give it a shot and let me now what you think.

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This bodybuilding routine isn’t for sissies so if you don’t like pain go read Mens Health or something… this shit is for guys that want to get huge! If that’s not you don’t come around here no moh!

Let’s get on with it…

In this last post I gave a brief description of a bodybuilding workout with compound sets in case you’re too lazy to read that a compound set is basically two different exercises performed back to back for one really long set… that’s what we’re going to do to abuse your shoulders into growth!

The first half of the set: dumbbell side lateral raises. Pound out 10 reps.

The second half of the compound set: behind-the-neck barbell presses. Choose a weight that you think you’ll be able to handle for 6-8 reps.

3 sets and before you even begin to think about starting this set make sure your shoulders are thoroughly warmed up. Your shoulders are easily injured and this is a taxing bodybuilding workout so don’t mess around with your workout.

I usually follow up the compound set with 3 sets of 10 reps of some dumbbell shoulder presses and then I follow that up with some machine presses.

This bodybuilding workout is stacked with pressing exercises because that’s the best way to pack on slabs of muscle to your frame. Nothing changes the way you look more then the width of your shoulders. This workout is sure to help you pack on some size.

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We’re going to build a huge chest by utilizing two old-school Joe Weider principles of pre-exhaustion and compound sets in this bodybuilding workout. I’m not really sure if compound sets are actually a principle or just a training technique but either way I know the combination of these two works like crazy to blow up your muscles…

A compound set just means you’re going to do one really long set of two different exercises back-to-back with no break in between. So you’ll do one set of something for 10 reps and then we’re going to follow that up immediately (without a break) by another exercise for 6-8 reps.

The pre exhaustion principle works like this…

So we’re going to be doing 2 exercises back to back for one compound set… the first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound movement or a multi-joint movement.

Ok so let’s build a big chest with a pre exhaustion bodybuilding workout.

Here’s the bodybuilding workout I challenge you to try if you want to build a huge chest:

1st compound set

Incline dumbell flyes (10 reps) followed by incline bench press (6-8 reps)

2nd compound set

Flat dumbell flyes followed by Flat bench dumbell presses

3rd set (regular set)

Weighted dips (go heavy pussy!)

4th set

Cable flyes (so all the chicks at the gym can see your chest popping out of your damn shirt)

A couple of notes regarding this pre exhaustion compound set bodybuilding workout: Go heavy but don’t be stupid… your muscles will be severely weakened by the isolation movements at the beginning of your pre exhaust compound sets.

There you have it… build a rock hard chest with this bodybuilding workout.

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In my years as a personal trainer if there was one constant for damn near every bodybuilder I ever trained it was that they always worked out in the 6-10 rep range for every exercise in their repertoire.

Sound familiar?

If this is you and you’re in a rut listen up because making one simple change and switching to a high-rep bodybuilding workout will have your muscles more detailed then ever before and a few weeks your muscles will be twice as responsive to your beloved high-weight, low-rep workouts.

Here’s what you do and it’s pretty simple if you want better results from your current bodybuilding workout:

Do the same exercises you’re already doing only cut the weight and give it your best guesstimate as to what you’ll be able to do for 20 reps.

You’ll be doing 3-4 sets and you’ll be doing 20 reps per set.

Bodybuilding and more specifically packing on pounds of muscle is all about switching up the workouts that you attack your muscles with… this high-rep bodybuilding workout is good for 2-6 weeks and it’s a great change of pace workout. Use it when your current workout becomes stagnant and is no longer producing good pumps for you in the gym.

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Just by taking the nutritional supplement creatine (just by supplementing with it and not doing anything else) your body will burn an additional 100 calories per day. This is a little known fact that not even I knew about…

Add that to all the other benefits of taking the nutritional supplement creatine like increased strength, increased muscle mass and decreased bodyfat and creatine is just about as close as you can get to a no-brainer as far as taking nutritional supplement go…

For those that don’t know, taking the nutritional supplement creatine will by itself add about 5-10 pounds of muscle mass to your frame! With out lifting a single weight taking creatine will add about 5-10 pounds of, granted, water weight to your frame but right from the get go your body and more specifically your muscles start to look bigger and fuller. I don’t know about you but I’ll take that.

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“What nutritional supplement do I absolutely need to add muscle mass because I’m on a budget?”

Without a doubt, here are the 3 supplements I think everyone who is looking to add muscle mass should be taking:

#1 Nutritional Supplement – Whey Protein

Whey protein is #1 because you need protein to build muscle.

Whey is also superior to other forms of protein because it is rapidly absorbed, easily digested, has a high amount of BCAA’s and also contains peptides that increase blood flow to your muscles.

Take it first thing in the morning, about a 1/2 hour before you workout and immediately after.

#2 Nutritional Supplement – Creatine

Creatine is the closest thing I know of to a steroid that is completely natural. Creatine works just like a steroid in that it makes you stronger and increases your endurance.

Creatine is made up of 3 amino acids: methionine, glycine and arginine.

Most guys who have never taken creatine usually add about 10 lbs in a month and make incredible strength gains.

That’s why it’s number 2… because there’s nothing like looking in a mirror and getting a huge smile on your face because you can finally see the results.

#3 Nutritional Supplement – Casein Protein

You don’t grow while you’re working out in the gym, you grow while you’re resting and sleeping.

About a decade ago when I was bulking up I would intentionally set my alarm for 2:00 in the morning so I could wake up and take down a protein shake.

Didn’t want my muscles to go hungry you know?

We didn’t know back then what we know now and that’s that casein protein is slowly digested into your system and if you take it right before you go to bed it will act like time-released protein and basically feed your muscles all night!

Brilliant!

Anyhow there you have it. These are the basic 3 supplements you need to get big and add huge amounts of muscle mass.

Everything else is bells and whistles.

You can add all the muscle mass you’ll ever need with these 3 nutritional supplement right here.

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1. First thing in the morning -You just fasted/slept for 8 hours and your muscles need the nutritional supplement protein. Consuming protein 1st thing in the morning will put a stop to any catabolic activity that may have started while you were sleeping.
2. Before your workout – Essentially this is to fuel your workout and to ensure your muscles don’t end up flat or out of gas during your workout.
3. After your workout – Flat out this is when your muscles will grow. After your workout, your muscles are like a sponge and will absorb any protein nutritional supplement to begin the rebuilding process. Don’t miss out on this golden opportunity!

Without a doubt the king of all nutritional supplement is protein. Protein is single handedly responsible for building the muscle you work so hard to terar down in the gym.

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Now you might be wondering what benefits cottage cheese might be able to pass on to a person looking to build muscle and here it is:

Cottage cheese is mostly comprised of casein protein which is ideal to consume right before you go to bed because it is a “slow-digesting” protein which will continue to feed your muscles through the night! Casein protein makes cottage cheese basically like a protein nutritional supplement that is slowly time released into your muscles throughout the night.

The nutritional supplement whey protein may be a better quality protein then casein but it is absorbed into your blood stream within an hour and then your muscles go starving!

Cottage cheese also contains about 6 grams of glutamine per 8 oz serving which may help increase your growth hormone levels making it a tremendous nutritional supplement.

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Your muscles may look and feel fuller this week but that may be due entirely to your diet.

The fact is that for your muscles to get bigger; your bodybuilding workout has to consistently and progressively get harder and harder.

And the best way to assure yourself that each and every workout you endure is getting harder and harder is by logging your stats in a bodybuilding workout log.

Bodybuilding workout logs are great because you never have to wonder how much weight you pressed last week. You don’t have to worry about what weight to warm up with and how many reps to do. And finally you don’t have to worry about what your max weight is and for how many reps!

I like to keep notes in mine about how certain exercises affect my muscles and whether or not I should do them again the following week.

Based on some of the notes I’ve made and taken, I’ve come up with some “cheat sheet workouts” which are some of my favorite and all-time best bodybuilding workout combinations. Super-sets, drop-sets, giant-sets…it’s all in there.

And this is an amazing resource when I go into my gym and I just don’t “feel it” or I just can’t seem to get it going.

I just look up my cheat sheets (maybe slam a Red Bull or something) and start attacking the weights.

You know how it is when the blood starts filling up your muscles and you start getting pumped…

And when you can turn a bad workout into a good one; that’s when you start to make some real progress!

If your goal is to get bigger; you should be keeping a bodybuilding workout log.

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The 10 of 10’s Bodybuilding Workout

The bodybuilding workout is simple. Pick one exercise for the bodypart you plan on working out that day. Let’s say chest. Choosing the right exercise is critical… you want to choose an exercise that is a mass-builder and is also a multi-joint movement. So for chest the ideal exercise would be the bench press.

Using and choosing the right weight is also pretty important. You want to use about half of whatever weight you can normally bench for 8-10 solid reps. Yes I saild half.

If you’re a tough guy, you can use about 60-70% of what you can rep for 8 but be forewarned your chest will be numb and you may have trouble lifting your arms tomorrow after this bodybuilding workout!

Ok so here’s how it works:

First off you’ll need a stop watch.

Your goal is to complete 10 sets of 10 reps while only taking 60 seconds of rest between sets.

The first few sets will be easy…

But usually around the 5th set you’ll start  to cry like a little bitch…

That piercing sound of a little girl whining… that’s the sound of muscle growing.

Man up and finish your bodybuilding workout sissy. 10 sets. 10 reps.

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