Gaining muscle mass is a difficult task that requires hard work and determination. To build muscle mass, fitness enthusiasts must train properly using the correct exercises that help promote muscle growth. Proper form on all exercises is very important to properly stress the muscles into growth. Proper rest is also required.
Four Weeks to Monster Mass Workout
The International Sports Sciences Association created a muscle-building program called "4 Weeks to Monster Mass." The program is a one-month routine to help people build muscle mass. Monday's workout is a chest and back day. Four chest exercises are completed, along with three back exercises. The chest and back exercises change with each workout. All exercises range from eight to 15 repetitions; four sets are performed for each exercise. Wednesday is a leg and abs day. Five exercises, which change with each workout, are performed for the legs; two ab exercises are also performed. The exercises are done in four sets of eight to 12 repetitions. Friday or Saturday is an arms, shoulders and ab workout. Two exercises each are performed for the shoulders, arms and abs. All exercises use four sets of eight to 10 reps.
The Anti-Bodybuilding Hypertrophy Program Workout
The Anti-Bodybuilding Hypertrophy Program is a muscle-building program created by fitness trainer Chad Waterbury. Waterbury uses intense workouts for people to develop muscle mass by using compound exercises. Compound exercises work multiple muscles. Day 1 is a horizontal movement day; the exercises are flat barbell bench and a rowing exercise of your choice. Three repetitions are performed for 10 total sets, with a 60-second rest between sets. Days 2, 4 and 6 are off days. Day 3 is a thigh, ab and calf day. The exercises performed are barbell front squat, hanging pike and a standing calf raise, in five sets of 10 repetitions. On day 5, dips and chin-ups are performed for five sets of 10 repetitions. On day 7, legs and abs are performed using the same rules as the workout for day 1.
Vince Gironda's Workout Program
Former bodybuilder and celebrity trainer Vince Gironda created a workout program that builds muscle by using short workouts and low volume. The routine, a full-body workout that works each muscle group, is used only three days per week. The exercises in the workout are dips, front lateral raises, squats, calf raises, curls, lat pulldowns, rope pulldowns and situps. For the first month, three sets of eight repetitions are performed. In the second month, five sets of five repetitions are used. The third month consists of six sets of six repetitions; the last month is eight sets of eight repetitions.
Three-Day Workout Program for Quick Mass
The Three-Day Workout Program for Quick Mass, a program designed by Bodybuilding.com writers, targets the entire body and trains each muscle group to failure. Each exercise targets a specific muscle group. The exercises are performed only one time for as many repetitions as possible until muscle failure. There are four leg exercises, two chest exercises, two back exercises, four arm exercises and one ab exercise. Thirteen exercises in total are performed.
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