Weight Training Routines
Free Exercise Program To Build Muscle Mass
New Mass Building Weight Training Routines
We're not kidding when we say this weight lifting routine may be one of the most powerful free weight lifting routines and weight training programs we have seen in a long time! Powerlifting training routines combined with circuit training routines for ultimate muscle growth!
The new 3 week workout program is designed to help you put on more muscle, and have you growing without plateau. We will explain what this workout routine program is, how to do it, why it works, and then we'll show you what this free bodybuilding routine will look like.
This mass building, strength building workout routine can be used by the hard gainer, someone wanting to add some more muscle definition and mass, or just someone wanting to get through a plateau and start seeing some new gains again.
This workout routine can be used by the endomorph body type, the ectomorph body type, or the mesomorph body type. The program has several stages, and will help anyone build muscle because of the way it helps to stimulate new muscle growth by hitting each and every muscle fiber, fast and slow muscle fibers.
The workout routine has three stages
all done over a period of 3 weeks:
Week 1 - Power Training - Builds Strength. Lower reps, heavier weight (reps: 3x5-7)
Week 2 - Rep Range Training - Hits multiple muscle fibers, fast and slow twitch muscle fibers. You use a combination of heavy weight and moderate weight (reps: 3x8 3x10 3x15)
Week 3 - Shock The Body! - Puts the body under serious stress and forces new growth. This training is comprised of supersets and minimum rests to put the body under a new kind of stress that it didn't experience in the previous weeks (reps: 3x8-15) This week you'll be doing supersets and drop sets.
All three weeks will have a serious impact on your growth. When you do this workout, try adding 5 lbs to different exercises each time you've completed all three weeks. Every time you get through the 3 weeks, add more weight to your lifts. Expect huge muscle gains from this workout routine!
Muscle Building Supplement Tips
We will be doing super-sets and then do a drop set at the end of the workout for full muscle exhaustion! This will put the body under extreme conditions and really have those growth hormones pumping through your veins.
Power Workout Routine Week 1
Day 1: Popular chest exercise pictures provided too.
Be sure you rest about 4 minutes or so between those sets. Yeah we know sitting there for 4 minutes can get a little boring but luckily this is only for 1 week.
Do about 30 minutes of cardio. A light jog would be good.
We provide pictures of some effective back exercises and Leg exercises with day 3.
Do some cardio. Get that blood flowing. Cardio is good during power week. You can add ab exercises on your cardio days too.
(Comes with the top bicep and tricep exercise pictures.)
Do cardio. A strong heart is very important.
Don't miss the shoulder exercise pictures that go along with day 7.
Deads and Shoulders Power training
Take the day off you deserve it! Okay, are you ready for week 2?
Rep Range Workout Routine Week 2
We want to increase the reps for each exercise. Rest between sets approximately 2 to 3 minutes.
Includes a chest building page called "Build a Bigger Chest" for more tips on chest development. Don't miss that page.
Chest building Rep Range Workout - You are increasing reps in this workout routine. This is a dumbbell workout this time.
Notice how we increased the reps for each exercise? More exercise tips
Now we'll start on flys
And now to finish it off...
Your muscles should be screaming at you. Go recover!
Cardio - Run, jog, bike. Any form of cardio is good.
Day 3 Back and Squat Rep Range Workout
Day 4 Off
Arms Rep Range Workout
Day 6 Cardio
Shoulders and Deadlifts Rep Range Workout
More Weight Training Routines
3day Workout Routine
Shock The Body Week 3!
This is going to challenge you mentally and physically. This has a circuit training routine style, causing high level hypertrophy, the perfect anabolic setup in combination with the previous weeks. Let's see what you've got!
We are going to start the week off with chest exercises again. We'll begin by doing isolation exercises first.
Again, we're doing 3 sets per exercise. With reps do anywhere between 8 and 15. For resting between sets, rest as long as you need to; 30 seconds to 3 minutes depending on your personal recovery speed. Ready?
Chest Shock the body workout routine - You will be doing isolation exercises first to really throw the body off. Quite different than what you are probably used to, which is good!
Now we're doing Drop Sets...
Do cardio or take the day off
Back and Squat Shock the body workout routine
Do cardio or take the day off
Arms - Bicep and Tricep Shock the body workout routine
Do cardio or take the day off
Shoulders Shock the body workout routine
Take the day off...
Now that the 3 week workout routine is over, rest a day or two, and do it all over again:
Power training, rep range training, then shock the body with supersets.
But the next time around, add a little more weight to your lifts. It doesn't have to be much. Anything added is good! You will notice week after week you will get stronger and stronger with this workout mass building system.
This weight training program will trigger growth response for faster muscle building because you will target each muscle fiber, like having several weight training routines combined into one effective mass building routine. It will have you growing without plateau month after month.
Many training styles all in one:
This is a circuit training routine, a workout routine for toning, a strength training routine, a powerlifting routine, and a mass building workout, all combined into a 3 week weight lifting program hitting your fast and slow twitch muscle fibers for new muscle growth.
Weight lifting exercises:
We chose our favorite exercises, and we encourage you to do the same. Replace some exercises with some of your personal favorite exercises, but keep the basic set up the same for best results. Also look at the links to get a better understanding of what some of the exercises look like.
About this workout:
This new intense Workout Routine program was inspired by the Power/Rep Range/Shock Workout strategy AKA Grow without plateau, but has been slightly modified..Originally created by Eric Broser, How2MuscleGuide.com has created our own little spin to this weight lifting workout routine! I hope you've enjoyed.
Need Help with your weight training routines? Get bodybuilding advice here.
Do you hate leg workouts? Here's a tip for leg training.
Now everyone is different but try working in your squats on the days you do back, and work in deadlifts on the days you do shoulders. Instead of exhausting your legs and lower back into one grueling workout, add leg exercises throughout the week, and properly space squats and deadlifts apart on different workout days.
If you're one of those people who hate working out their legs, then you probably cringe at the thought of those leg workouts, not to mention it's difficult walking afterward. A simple solution would be to not dedicate a whole workout day to the legs, but just add leg exercises in throughout the week, so this way you're still working your legs, but in smaller doses. And you'll be able to walk the next day. This is something new to try. The example below will show you what we're talking about...
(Tweak this if you need to)
Day 1: Chest (chest muscle building tip)
Day 2: Cardio and Abs
Day 3: Back and Squats (or any other leg exercise you want to add)
Day 4: Cardio
Day 5: Arms
Day 6: Cardio and Abs ( abs and belly fat tip)
Day 7: Shoulders, Deadlifts, and calves
Day 8: Off
(Notice how deadlifts and squats are spaced out from each other? This will be a lot easier on your lower back.)
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