Gaining muscle mass is a common goal for fitness enthusiasts. A proper online weight lifting exercise routine can help you to reach this goal. According to the Mayo Clinic, "Weight training challenges your muscles by providing a stress to the muscle that causes it to adapt and get stronger." When performing a weight training exercise routine, focus on using good exercise form and perform the reps as listed for the routine you follow.
A Simple Anabolic Burst Mass Gaining Program Part 1
A simple anabolic burst mass gaining program is a weight lifting exercise routine that adds muscle mass throughout the body. The routine can be found on bodybuilding.com. The routine is a five day per week program in which you train each major muscle group once per week. Between three to five sets are performed for between eight and 30 reps.
Monday is a back day. The exercises performed are weighted chinups, deadlifts, bent rows, low cable rows, barbell shrugs and hyper-extensions. Tuesday is a chest, biceps and abs day. The exercises performed are incline bench press, bench press, incline flys, weighted dips, barbell curls, preacher curls, dumbbell concentration curls and an ab exercise of your choice. Wednesday is a leg day. The exercises performed are leg extensions, squats, leg presses, leg curls, stiff leg deadlifts, seated calf raises and seated calf raise.
A Simple Anabolic Burst Mass Gaining Program Part 2
Thursday's workout routine focuses on building muscle in the deltoids and triceps. The reps range is between eight and 12, while sets range between two and four. The exercises performed are seated side laterals, machine press, prone lateral raise, upright rows, front lateral raises, rope push downs, skull crushers and close grip presses. Friday's routine is a miscellaneous workout. The miscellaneous workout focuses on performing a routine that will help you build a muscle group that is lagging. An example would be to perform another leg workout if your legs lack muscle size. Another option would be to perform cardiovascular exercises to burn body fat and make your muscles more defined.
Extended Tension Program Part 1
The Extended Tension Program is a workout routine designed to build muscle mass using timed repetitions. The routine was created by trainer Dave Tate, the founder of elitefts.com. The workout can be found on T-Nation.com and you will find a link to this workout routine on the third line of the resources section. Tate discovered the method while speaking with his doctor, Eric Serrano. Tate says of Serrano, "According to some experiments he'd done with a select group of bodybuilders, he'd determined that maximum hypertrophy may take place when the muscle is under tension between 30 and 45 seconds." Tate created the routine by using a four day workout plan. On week one the reps would be done for 30 seconds, week two for 35 seconds, week three for 40 seconds and week four for 45 seconds. Following week four, the workout routine is finished. You will rest for 90 seconds between each exercise.
Extended Tension Program Part 2
The extended tension program is broken up into four training days. Day one is a chest, shoulders, and triceps day. Two exercises of your choice for each muscle group are performed. A sample program would be to do dumbbell bench presses and machine flyes for the chest. Dumbbell shoulder presses and lateral raises are performed for shoulder muscles. Dumbbell kickbacks and triceps press downs are for your triceps. The exercises are performed for three sets of the times listed in section three. Following day one, a rest day is required for day two. Day three is a legs, back and biceps routine. The routine is performed using the same principles as day one's routine. Two exercises are performed per body part. An example would be to perform leg presses and stiff leg deadlifts for the leg muscles. Rows and wide grip pulldowns are performed for back muscles. Barbell curls and hammer curls are performed for the biceps. Day four is a rest day. On day five, the chest, shoulders and triceps workout is repeated. Day six is a rest day and day seven is a repeat of the legs, back, and biceps routine.
Member Comments