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.

ShareThis

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

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.

ShareThis

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

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.

ShareThis

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

“Circuit training is for the pansies in biker shorts wokring out on the nautilus machines…”

Normally I would agree with you but there are certain occasions where a particular style of circuit training could really benefit you. I’m talking about those times where you probably only have something like 20-30 minutes to get in a bodybuilding workout and you really want to pump iron and you also want to get in some cardio…

What to do right?

Here’s what I do when I find myself in the above situation:

Basically I tweak your normal circuit training routine and I mix in some cardio usually at the end of the circuit so I can still move a good amount of weight during the anaerobic exercises of the circuit training session/ bodybuilding workout.

I’ll be doing 4 sets of 4 exercises with a couple of minutes between sets, not individual exercises like you would in a typical bodybuilding workout. 3 anaerobic exercises and 1 cardio exercise at the end of the circuit.

For the cardio exercise portion of the circuit training I usually run on a treadmill, ride a stationary bike or ride an elliptical trainer. 9 times out of 10 I’m running on a treadmill for 5 minutes and it’s usually pretty damn close to a good sprint for 5 minutes.

Well there you have it… you get your bodybuilding workout in, you get some cardio in and you get it all in in under 20-30 minutes in this unique circuit training session.

ShareThis

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.