The sport of bodybuilding attracts both men and women. People want to find the secrets to getting more muscular. Proper programming can help you obtain this goal. There are many different bodybuilding training programs you can use that are free of charge. The programs are easy to find and contain useful information to help you become a bodybuilder.
German Volume Training
German Volume Training is a bodybuilding training routine that was originated by the German National Weightlifting Coach Rolf Feser. Feser would have his athletes use this routine to pack on muscle during their off-season training. Trainer Charles Poliquin found this program and started to research and use the program on his bodybuilders. Poliquin states, "The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters! "
FST-7 Training System
The FST-7 Training System, fascial stretch training, was created by bodybuilding coach Hany Rambod. The program is centered around two methods. The first method is to get the muscle as strong as possible to create better muscle gains. The second method is to expand the fascia by using short rest periods along with high volume sets to create more blood flow within the muscle. When using the FST-7 program you must use compound movements.
Mike Mentzer's Heavy Duty Workout Program
Mike Mentzer's Heavy Duty Workout Program is based on the principals of less is more. Mentzer's workout routines are very short in duration, but high in intensity. Mentzer's philosophy was to go to absolute failure on an exercise and then move on to the next. The repetitions are performed very slowly and controlled, and isolation exercises are done before compound exercises.
4 Weeks to Monster Mass
The International Sports Science Association created a four-week program that is designed to put on six pounds of muscle. The program is a very high volume workout that has you train each muscle group once a week.
I, Bodybuilder
I, Bodybuilder was created by bodybuilding specialists Christian Thibaudeau and Tim Patterson. The program is divided into five phases. Perfect form and speed on all exercises is a must while doing this program. According to Thibaudeau, "The I, Bodybuilder Program is designed for advanced level and elite lifters. This doesn't mean that we don't want intermediate-level lifters participating, because we do. We want to encourage anyone who's serious, and who has enough lifting experience under his belt, to jump right in and get on the program."
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