Free bodybuilding programs benefit people trying to put on muscle mass. When picking a program, the person training must make sure that the program works all major muscle groups within one week. Make sure each muscle group is worked so the trainer builds muscle throughout the body. The person training must use proper form on each exercise to ensure the muscle is being worked properly.
I Bodybuilder
I Bodybuilder is a free bodybuilding program that was created by bodybuilding trainers Tim Patterson and Christian Thibaudeau. The program has five phases of training. The phases last between two - four weeks in duration. Each phase concentrates on a specific muscle groups, and use a variety of exercises to build muscle mass. The program focuses on lifting heavy weights with repetitions between one and 10. The program recommends that the weights are lifted as fast as possible. The program encourage you to constantly challenge yourself by adding more weight to the weight lifting movements. Short rest intervals are also used between each exercise to provide workout intensity.
Extended Tension Training
Extended Tension Training, created by physique specialist Dave Tate, is a bodybuilding program that focuses on performing all repetitions for a specific time. The program is broken down into a four day per week routine that works each muscle group twice a week. Chest, shoulders, and triceps are worked on day one and repeated on day five. Back, biceps, and legs are worked on days three, and seven. Tate believes that performing all repetitions during a 30 - 45 seconds time frame, will help build more muscle mass. Each week the workouts change by adding more seconds per workout, and keeping the same weight on each exercise.
German Volume Training
German Volume Training was created by German Weightlifting Coach Rolf Feser.Bodybuilding Coaches Vince Gironda and Charles Poliquin have continued to keep this program popular among bodybuilders. German Volume Training is a three day split routine, in which the trainers work the entire body in five days. When using German Volume Training the trainer will train 10 sets of 10 of a single exercise and super set it with another compound exercise. An example of German Volume Training would be to perform a bench press variation for 10 reps, rest for 90 seconds, then perform a pull down variation for 10 reps. Following the circuit the trainer would rest 90 seconds and repeat the circuit for 10 total sets. Once you are able to perform 10 sets of 10 reps the trainer must add five percent more weight on the next workout.
Member Comments