Best 6 Day Workout Routines for Men

It's important when you're doing any kind of bodybuilding program that you make sure it's something that will work with you and fitinto your lifestyle. Also, when just starting out, it would be ideal to first make and achieve small goals and work your way up to much larger goals. If you're aiming to grow Hulk Hogan's muscles in a few months time, then you can be pretty sure that's not gonna happen. You need to be realistic about what you can achieve and at the same time set really high attainable goals for yourself. Here's a sample program that should work well for just about anybody.

A Good Sample Bodybuilding Program For Beginners:

Monday:  Chest 

Tuesday:  Arms 

Wednesday: Shoulders

Thursday: Legs

Friday: Back 

Saturday:  Abs

Bodybuilding programs that you will find useful should involve not just exercises but also your diet, stretching, motivation and other changes in your lifestyle. Building up muscles is a big achievement and like all big achievements, you're going to have to make a few sacrifices to get them. Be aware that to perfectly adapt the program, your lifestyle will be changed immensely. Not only that but your energy will increase and your overall level of health as well.

There are many bodybuilding programs to choose from. There are tape sets, workout DVD's flooding the market today, but in my opinion online bodybuilding eBooks are the way to go. Not only do they contain more information than you expect but they are also much, much cheaper. When looking for the best bodybuilding programs, your best bet would be reading up on our reviews to see which program is right for your body type.

Keep in mind that the best bodybuilding program would be one that would continuously give you the motivation to stick to your routine. You might also want to look for one that offers a 60 day money back guarantee. If they are confident in their product they will offer this. Compared to hiring a personal workout trainer, getting yourself a Bodybuilding eBook would not only teach you more about bodybuilding but would also provide you results that are a hundred times better than a personal trainer. The reason why is you will learn and stay motivates with a bodybuilding eBook as opposed to a trainer whom you look to for motivation and knowledge. Motivation and Knowledge need to come from you, not your trainer. Remember bodybuilding eBooks are programs that offer more than just a gym workout plan, it's a comprehensive guide to changing your entire life.

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Top Muscle Building Workouts For Men

Which Exercises Should You Include?

The best workouts for building muscle mass are the basic compound exercises. Some of these include but or not limited to squats, deadlifts, bench and shoulder presses, pullups, rows. These exercises should be included in your schedule. The following workouts will guarantee to build some serious muscle mass.

Top Muscle Building Workouts For Men

DEADLIFTS

Example: barbell deadlifts, and straight-leg lifts.

SQUATS

Example: barbell back and front squats, and dumbbell variations.

SINGLE LEGS

Example: lunges, and single-leg squats.

HORIZONTAL PUSH

Example: pushup, bench press with barbell or dumbbells, and dips.

HORIZONTAL PULL

Example: dumbbell row, seated (cable) row, inverted rows, and face pulls.

VERTICAL PUSH

Example: shoulder press.

VERTICAL PULL

Example: pullups, chinup and lat pull downs.

What Exercises Should You Do first?

Generally, the first exercise in your workout should be the one that requires the most work. For increasing muscle mass, and strength I recommend switching your routine every once in a while. For example, if on chest day you always start off with bench press try starting off with dumbbell flys, and then do bench press. Switching the order of your exercise you help make your gym experience less boring, causing you to have more effort, which leads to serious results.

How Many Sets/Reps Should I Do?

Generally, most people see great results with mix of heavy weight for strength, medium weight for muscle size, and light weights for muscular endurance.

Your set count should be related to your number of reps per set. For example, if you're doing high reps 1 to 2 sets might be enough. For 10 to 12 reps, do 2 or 3 sets. For 8 reps, 4 sets are great.

How To Measure Progress For Strength?

This should be fairly obvious, but just in case it's not, you measure progress for strength by the amount of weight your using on a day to day or weekly basis. So you want to increase the weight for your exercises every week. Many times when you use heavier weights, you have to reduce your number of repetitions.

How To Measure Progress For Size?

Muscles grow in size because you make them do more work. You can make them increase in size by adding a rep or two to each set or by adding a set to each exercise. You can also do drop sets and super sets to force your muscles for work harder. I regularly finish my final set with a drop set. Remember, the actual growth of your muscles occurs when you are sleeping/resting. Muscle growth and the pump you get when you are working out are definitely related but ultimately different.

That'll do it for this one. Before I go, I want to share a quote that I recently read by Ernest Hemingway that can be applied to bodybuilding or anybody trying to reach a higher level of consciousness, it went something like this... "There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self." This is absolutely true and should be practiced and acknowledged by all of us. I hope you enjoyed this article, stay tuned for more training tips, recipes and videos!

Cheers!

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Looking For a Beginner Muscle Building Workout Routine?

If you're reading this I'll assume you're a beginner to weightlifting and strength training.Ther'e a lot of BS on the net and it's easy to get pushed and pulled in the wrong direction. I'll lay out a solid beginner muscle building workout routine.

FULL-BODY WORKOUT

A great way for a beginner to start is to perform a full body routine for 4 to 6 weeks. A full body routine (a workout that exercises all the major muscle groups) is important in the beginning because it is one of the fastest ways to gain lean muscle mass. Here's a typical routine:

WORKOUT A

SQUAT 2 sets of 15

BENCH PRESS 2 sets of 15

PULL UPS 3 sets to failure

REVERSE CRUNCH 2 sets of 15-20

WORKOUT B

DEADLIFT 2 sets of 15

BARBELL OVERHEAD PRESS 2 sets of 15

BARBELL ROW 2 sets of 15

REVERSE CRUNCH 2 sets of 15-20

Workout 3 days a week , 2 if you absolutely must. Always rest a day between workouts.Alternate between Workouts A and B.

Now these beginner muscle building routines look deceptively simple, but don't be fooled. If you follow this plan as laid out here you will see results. You will be a little bit stronger and you'll have a little bit less fat on your body. That's the name of the game. Incremental progress. Keep moving the project forward. You simply can not rush this process!

Shedule your workout days around your workout. Do not skip a workout without a very good reason. "I'm tired" is not a valid reason. If you want to see results you must follow the dream!

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10 Sets of 10 Reps Workout Program For Quick Muscle Building

The 10 sets of 10 Reps program is a high-volume muscle building training program for gaining significant weight in a short time. Famous body builders such as Arnold Schwarzenegger and Vince Gironda have effectively used this workout program with great results.

The program utilizes methods to fatigue muscle fibers in a systematic way to increase muscle mass. It begins by selecting a muscle building exercise with weights that one can carry 15 times. However, it is necessary to stop the set after performing 10 reps. The period of rest between two sets should be confined to one minute or less, as the muscles start fatiguing after that time.

The primary aim of this muscle building program is to develop the strength necessary to perform all 10 sets with 10 reps. If the weight is too much to handle, it is advisable to switch over to lower weights and then perform all 10 reps. Once 10 reps of all 10 sets are complete in good form, move to higher weights.

Muscle Building Routine for 10 sets of 10 reps Workout:

PART I: LEG EXERCISES

- 10 sets of 10 squats without any rest
- 10 sets of 10 leg curls with one minute rest between sets
- 3 sets of 10 leg extensions without any rest
- 10 sets of 10 calf raises with one minute rest

PART II: CHEST EXERCISES

- Bench Press (inclined), 10 sets of 10 reps without any rest
- Wide grip pull-up to front, 10 sets of 10 reps with one minute rest
- Flat Bench Flyes, 3 sets of 10-12 reps without any rest
- Low Pulley Rows, 3 sets of 10-12 reps with I minute rest
- Leg Raise & Crunch Combination, 10 sets of 10 reps with 1 minute rest

PART III: SHOULDER EXERCISES 

- Upright rows, 10 sets of 10 reps with one minute rest 
- Bent over lateral raises, 3 sets of 10-12 reps with one minute rest 
- Incline curls, 10 sets of 10 reps without any rest 
- Triceps Dips, 10 set of 10 reps with one minute rest

The frequency of workout for 10 sets of 10 Reps muscle building program will be different for different body types. For example, ectomorphs who have skinny body and fast metabolism can perform part I, II and III on three alternate days during the week without considering weekends. Mesomorphs, who have a naturally muscular body, must try this program during the week as well as on weekends. Endomorphs that have a slow rate of metabolism can perform these exercises on all six days of the week. You should increase weights only when you have completed all three parts six times in a row.

The 10 sets of 10 Reps muscle building program will only work when the body gets adequate rest. As muscles develop while the body rests, getting 7 - 8 hours of sleep is essential. Moreover, one must also take care that other aspects such as nutrition and supplement are also in order.

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Sample Workouts for Beginner and Intermediate Body Builders

In the mass gain overview, I touched on the exercises needed for mass gain as the compound exercises involving large groups of muscle. The reasons behind this are twofold: By employing many muscle groups, more muscle is stimulated, and growth potential is maximised. Compare this to, say, a preacher curl: where only the bicep is targeted.

The second reason is that a shorter, more intense session employing large muscle groups can stimulate testosterone production, more so than a longer session focussed on smaller muscle groups.

For these reasons, an example mass gaining workout split would look something like this:

Beginners: 1 day split/full body workout involving large muscle groups:

Bench Press

Squats

Deadlifts

Dumbell Flyes

Seated Leg Press

Seated Row

That's it. 3 sets of 8 to 12 reps on these exercises at your maximum effort will certainly exhaust you. We are hitting all the large muscle groups in this split: Chest, Back and Legs.

Beginners will need at least 2 days off , possibly 3, between each routine to recover. Rest between sets is also important, at least 2 minutes, more than just catching your breath.

Intermediate to Experienced: 3 day split.

Day 1 : Chest/Shoulders/Triceps

3 circuits of:

Bench Press

Dumbell Shoulder Press

Tricep Kickbacks

3 circuits of:

Dumbell Flyes

Lat Raises

Tricep Cable Pushdown

3 circuits of:

Cable Cross

DB Front Raise

French Press

Each circuit should consist of 8-12 repetitions of each exercise in the circuit.

The exercises are grouped in circuits of threes, and you perform one complete circuit before needing to rest: we start with the bench press, then while you are doing the shoulder press, your chest is recovering, and while you are doing kickbacks, your chest and your shoulders are recovering. You can then go onto the next circuit after a minute or so - your chest will have had over 3 minutes to recover since it was last exercised. At 30 seconds per set and 1 minute's rest, you will easily get through the 27 sets shown here in under 30 minutes.

Day 2: Back, Biceps and Abs. 3 circuits of the following groups:

3 circuits of:

Deadlifts

Dumbell Curls

Hanging Leg Raise

3 circuits of:

Lat Pulldown

Twenty Ones (on the barbell)

Hanging Knee Raise

3 circuits of:

Seated Row

Barbell Curl

Crunches

In this workout, we hit the biggest and most exhausting exercises first: deadlifts and dumbbells. Deadlifts, a back exercise, tend to also work the forearms a bit, so the biceps are still pretty good after the deads and you can put in good effort on the bicep curls. The same rationale applies for the other circuits with the 2nd and third exercises not impacting on the first. This allows you to go from one to the next without a break and get through your workout faster.

Day 3: Legs, Calves and Forearms. 3 circuits again:

3 circuits of:

Squats

Calf(Toe) Raises

Forearm Curl

3 circuits of:

Leg Press

Toe Raise on the Leg Press

Reverse Forearm Curl

3 circuits of:

Hamstring/Leg Curl

Reverse Calf Raise (Smith Machine)

Palm Down Preacher Curls

Here we follow the same rationale as for Days 1 and 2: largest muscle groups first, moving straight to the smaller ones and resting at the end of the circuit. The only exercises needing explanation here are the Reverse Calf Raise and the Palm Down Preachers.

Reverse Calf involves the loaded smith bar across the trapezius, the heels on a block of wood, and the toes pointing down. By raising the toes to be level with or above the heels, this works the tibialis, or the 'front calf' muscle, one that is frequently overlooked.

By following this program, a 2 days on, one off routine provides 72 hours rest to every muscle group, and allows you to hit each muscle at least twice a week. With challenging weights, proper nutrition and rest, your body will be forced to grow !

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Top 8 Tips For Energized Workouts

Your gym bag is packed, your headphones are in the car, you have every intention of going to the gym and fitting in your workout. And then you leave work and you realize you are tired.

I get it. When I go to work, I am on my feet for a full 8 hours. And not just on my feet but moving, lifting, pushing and sometimes missing meals. I know what tired feels like. I also know, from experience, that when I do get to the gym, especially on those days that my couch is calling my name, I feel physically and mentally better than I would have had I simply skipped my workout.

Here's the thing. When you work out, endorphins start pumping through your body. Endorphins are your body's homegrown opiates. Endorphins are neurotransmitters, chemicals, that pump through your nervous system in response to things like sex, stress and yes, exercise. The result, is an oh-so-happy feeling that overrides that oh-so-tired feeling.

Some days, knowing that my body will give me that boost once I'm working out isn't enough. Here are my top tips to stay energized throughout the day, feel ready for the gym and not have to fight that mental battle.

1. Eat a Balanced Diet: Carbs, Protein, Fat

Complex carbs, lean proteins, healthy fats. Your body needs all of these macronutrients to work at its best.

Complex carbs like whole grains, vegetables and fruits provide your body with energy. That's pretty straight-forward. Carbs = energy. So if you are following the very trendy low-carb diet, make sure that you don't cut them out completely.

Proteins like fish, chicken and eggs provide the amino acids that your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps to keep you satisfied throughout the day.

Healthy fats, like avocados, nut butters and olive oil, aid metabolism, provide padding for your organs and bones and aid in growth and reproduction.

A well-balanced plate, one with all three macronutrients on it, will keep your blood sugars stable and your energy up throughout the day.

2. Eat Often: Have a Balanced Meal Every 3-4 Hours

There is a myth floating around that skipping meals is the way to a leaner self. Not true.

You need to eat every 3-4 hours to keep your energy stable, your metabolism kicking, to prevent muscle loss and to fend off between-meal-munchies.

Take a look at your schedule and make time to eat.

If you workout in the morning, eat something small an hour before you hit the gym. If you work out after work, make sure you midday snack is a healthy, balanced meal to give you energy to make it to the gym and through a workout!

3. Avoid Processed Foods

Processed foods contain fake sugars, unhealthy fats, extra sodium and loads of additives that your body just does not need. Don't eat them. Processed foods lack the nutrients that you get from whole, unprocessed, clean foods. You might get a quick buzz from the sugar overload but you'll crash soon after.

4. Get An Adequate Amount of Sleep

It's few and far between that you find an adult who has gotten an adequate amount of sleep the night before. Your body uses sleep as a time to repair itself and grow. There are certain hormones, hormones that are vital to your health and muscle repair, that are only produced during your deepest sleep cycle. If you don't hit it, your body won't repair itself properly and that stress just adds to the simple fact that you only get 4 hours of sleep last night.

5. Water

As it turns out, water does not directly provide your body with energy. But it does directly influence every occurrence in your body that does.

The majority of you, you the person, you the body, is made up of water. Losing just 2% of that water can cause notable effects on focus, performance and energy. Dehydration is exhausting in itself. Add to that the fact that you require adequate amounts of water to digest those macronutrients I mentioned earlier and to move some of the micronutrients I bring up next, and water's importance starts to grow.

Get at least 8 cups of water a day. More if you workout hard or live in a warm climate. I keep a full hydroflask on me at all times to make sure I constantly have a supply of cold water.

6. Eat The Rainbow: Vitamins and Minerals

Macronutrients are the fuel, micronutrients make the fuel work.

Vitamins and minerals (micronutrients) are both enormously important to keeping you energized.

You see, micronutrients help your body break down those carbs, fats and proteins into useful pieces of energy that your body recognizes. They keep your metabolism kicking, your hormones pumping and your cell production smooth.

7. Caffeine

In the right doses, caffeine can definitely be the key ingredient between a lack-luster workout and a kick-ass workout.

Research has shown that caffeine improves performance in endurance athletes, power lifters, sprinters, and weight lifters. The recommended dosage varies depending on whether your body is used to caffeine or not, but don't feel guilty about grabbing some ice coffee pre-workout!

8. Music

The right music can make or break a workout. There are days that I hit the gym, start moving, the right song comes on and *boom* my energy level is through the roof and my workout intensity goes up a few notches.

Make a playlist or find a radio station that plays the songs that get you pumped up. Turn on music in the car on the way to the gym and sign your heart out. You'll forget your tired. Put on your head phones and turn up the jams, start lifting, forget there is anyone else in the gym and I promise you, your energy level and fitness level will thank you.

Know what makes you tick, get your head right, lace up your kicks and kiss your excuses good-bye.

                                                        Article Source: http://EzineArticles.com/9378011

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Upper Body Workout Plan For Mass And Power

Today I am going to show you an upper body workout plan for mass and power. I am talking about the kind of upper body workout that gives you a chiselled chest, v-shaped back, boulder shoulders and python arms.

Not only that; this workout will make you far more powerful and stronger, which is essential for constant muscle growth.

Upper Body Workout Plan

A1 – Bench Press: 10 sets of 3 reps
A2 – 1 Arm Dumbbell Row: 5 sets of 10 reps
B1 – Barbell Shoulder Press: 8 sets of 3 reps
B2 – Chins ups / Pull Downs: 5 sets of 10 reps
C1 – Dumbbell Fly: 2 sets of 15 reps
C2 – Side Lateral Raise: 2 sets of 15 reps
D1 – Barbell Curl: 3 sets of 6-8 reps
D2 – Skull Crusher: 3 sets of 6-8 reps
E1 – Dumbell Curl: 1-2 sets of 15 reps
E2 – French Press: 1-2 sets of 15 reps

There is a fair bit to explain about this workout, so I will break up the workout and explain bit-by-bit below:

A1 – Bench Press: 10 sets of 3 reps
A2 – 1 Arm Dumbbell Row: 5 sets of 10 reps

Notes: On the bench press start of with a lighter weight and lift explosively in the beginning. Then add on weight for every new set and aim to hit close to your 3 rep max on set 10. (The first workout may take some trial and error).

For the rows get 4 sets in between some of the bench presses. For example – after set 2 of the bench press perform a set of rows, rest a minute then go back to the bench press.

Rest for as long as necessary between sets but try to get through the sets as fast as possible, especially when using lower weight or alternating sets.

B1 – Barbell Shoulder Press: 8 sets of 3 reps
B2 – Chins ups / Pull Downs: 5 sets of 10 reps

Notes: On the shoulder press start of with a lighter weight and lift explosively in the beginning. Then add on weight for every new set and aim to hit close to your 3 rep max on set 10. (The first workout may take some trial and error).

For the chin ups / pull downs get 4 sets in between some of the shoulder presses. For example – after set 2 of the shoulder press perform a set of chin ups / pull downs, rest a minute then go back to the bench press.

Rest for as long as necessary between sets but try to get through the sets as fast as possible, especially when using lower weight or alternating sets.

C1 – Dumbbell Fly: 2 sets of 15 reps
C2 – Side Lateral Raise: 2 sets of 15 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a slow and controlled rep speed for each rep and fight against the weight when lowering it.

D1 – Barbell Curl: 3 sets of 6-8 reps
D2 – Skull Crusher: 3 sets of 6-8 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a fast explosive speed for all reps.

E1 – Dumbbell Curl: 1-2 sets of 15 reps
E2 – French Press: 1-2 sets of 15 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a slow and controlled rep speed for each rep and fight against the weight when lowering it.

Upper Body Workout Plan For Mass And Power

So there you have it – a workout that will create shirt bursting muscles, while also growing muscle that walks the walk. I am going to provide a lower body workout soon that will make you far faster, stronger and muscular.

In the mean time if you want to check out a fantastic complete program like this workout style, you should check out show and grow training. You can check out this great program here: Click here to show and grow your muscles

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