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Bodybuilding Workout Routines – How to Gain Muscle Quickly

Bodybuilding workout routines of pro and top level amateur bodybuilders, as seen in the magazines, are NOT the way when it comes to how to gain muscle fast.

Bodybuilders who have risen to that level and build that kind of muscle mass are one in a million genetically seen and muscle building happens for them with almost any workout they choose to use.

Combine that with rampant drug use and this bodybuilding workout routine probably isn’t for you. But if you want to learn how to gain muscle fast, read on!

Have you ever seen Arnold’s Bodybuilding Encyclopedia? Some of those routines were crazy! Six days a week, two workouts per day, 60 or more work sets per workout! Yes, sure, it can work for Arnold (although I think he could have worked out a lot less and made better progress, FASTER!).

So what kind of workout routines work for bodybuilding? Glad you asked! First, forget about split routines, at least for a while.

Full body workouts have fallen out of favor, which is a shame because they are a fantastic way to gain muscle fast. And you don’t have to workout six times a week, but two or three full body workouts will be enough.

Bodybuilding Workout Routines Guidelines – How to Gain Muscle Fast –

1. Full Body Workout Routines

2. Workout three times a week

3. Use big, basic, compound exercises like the squat, deadlift, bench press, military press, pull-ups and rows

4. Use Progressive Overload

This means, always try to increase your reps and when you hit your target number, add a little weight next workout and work up to your target rep number.

5. Keep the work sets for each workout in the 10 to 16 sets range.

6. Get enough time under tension

The lifting tempo for reps used to be 2 seconds up and 4 seconds down. In a set of 8 to 12 reps, that’s 48 to 72 seconds of tension time in a set.

In addition, Arthur Jones recommends continuing to push or pull the bar as long as possible (up to 20 seconds) on the last rep you were unable to complete.

Take a look around your gym. How long do most sets last for most people there? Not anywhere near as long!

You don’t have to count seconds on your reps (it’s boring!). Lift with good form and lengthen your sets. If you like heavy 6 rep sets, great!

Try this next time. After you get your six reps, quickly take weight off the bar and go to failure again (take 10% – 20% off) and then do it a third time. This way you get the benefit of heavy weights AND more time under tension.

Try adding these guidelines to your bodybuilding routines for more muscle mass.

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