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What Is The Best Advanced Muscle Building Workout?

What is the best advanced muscle building workout? Get a great wealth of information about the most advanced workout programs available. Includes detailed explanations of training, diet, supplementation, etc ... Read on and try them out!

By: Workout Of The Week


TOPIC: What Is The Best Advanced Muscle Building Workout?

The Question:

CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

What is the best advanced muscle building workout? Be specific.

Is any cardio included? If so, how much?

How long should it be performed for?

What makes this routine so advanced?

How much experience should one have before beginning this workout?

Are there any nutrition or supplemental guidelines that go with this workout?

What kind of gains can one expect from this workout?

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CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.


Introduction

Have you been training for countless years and recently reached a plateau? If so, then this is what you need to be reading.

Get ready to learn all the tips and tricks of advanced bodybuilders, along with the best workout and plenty of information on diet and nutrition.


Workout:
What is the best advanced muscle building workout? Be specific.

This workout focuses on developing each part of every major muscle group.

  • Chest - upper and lower pectorals thickness, fullness and definition, and serratus anterior development.

  • Shoulders - anterior, medial, posterior deltoids and trapezius size and definition.

  • Biceps - long and short heads length, thickness and definition.

  • Triceps - lateral, long and medial heads size, thickness and separation.

  • Forearms - wrist flexors, wrist extensors and brachioradialis development and separation.

  • Back - upper and lower latissimus dorsi width, length and thickness, middle back and erector spinae development and definition.

  • Quadriceps - rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius development, separation and definition.

  • Hamstrings - biceps femoris, semimembranosous and semitendinosus development and separation.

  • Calves - gastrocnemius lateral, medial heads and soleus development and separation.

  • Abdominals - upper, lower abs and obliques development, definition and separation.

Weak Points:

    Unless you have a well balanced physique, you will need to make slight changes in this workout. Add more sets to your lagging muscles, while decreasing sets for your strong muscles. No single bodybuilder has a perfect physique, so don't be discouraged.

Workout Split:

    This workout program is split into six days. Each workout day is divided into morning and afternoon workouts, so you can focus all your energy on few muscle groups at a time.

10 Training Techniques:

    Use training techniques at least three times a week to blast your muscles into accelerated growth.

    1. Supersets - perform two exercises in a row without any rest to increase intensity, and shorten workouts.

    2. Trisets - perform three exercises in a row without any rest.

    3. Giant Sets - perform four exercises in a row without any rest.

    4. Forced Reps - perform the maximum amount reps alone, then have your training partner help you perform a couple more reps.

    5. Partial Reps - perform maximal full reps, then continue by doing partial reps, if you can bear the pain.

    6. Cheating Reps - perform full ROM (Range Of Motion) reps until you reach failure, then use momentum and secondary muscles to complete additional reps.

    7. Rest-Pause - perform as many reps as possible until you reach failure, drop the weights, rest for a few seconds, then try to perform additional reps.

    8. 21s - complete 7 half reps in the lower ROM, 7 half reps in the upper ROM, followed by 7 full ROM reps.

    9. Drop Sets - perform a certain amount of sets in a row while reducing the weight each time. This method is also called as Running The Rack and is used to increase intensity.

        Example-
        Set 1- Flat Barbell Bench Press - 250 pounds- 12 reps
        Set 2- Flat Barbell Bench Press- 200 pounds- 12 reps
        Set 3- Flat Barbell Bench Press- 150 pounds- 12 reps

    10. Peak Contraction - for example, when doing dumbbell bicep curls, flex the biceps at the top part of the movement.

Sets:

    This program is high volume so expect plenty of sets. 4 sets per exercise will stimulate growth and strength.

Reps:

    Reps decrease each set, since you will be increasing the weight each time. You will be performing both low and high reps to get size and endurance.

Rest:

Rest 60 to 90 seconds in between sets to ensure your muscles fully recover for the upcoming sets.


Injury Prevention:

Rotator Cuff (SITS) Training:

    One of the most common injuries has to do with the rotator cuff muscles, especially when getting to the advanced level. Injuries slow down your progress and can ruin your entire training, so I had to include this as part of the workout.

    Below are some reasons as to why you should train your SITS (Supraspinatus, Infraspinatus, Teres Minor and Subscapularis) muscles.

    1. Decrease chances of injury
    2. Increase weight in certain lifts
    3. Increase upper back muscle size
    4. Develop better posture
    5. Increase ROM in many exercises

    Now that you know the importance of SITS training, let's look at the exercises that work these muscles.

    Cuban Press:

      Grab a barbell and perform a wide-grip upright row until the bar is about two inches below your clavicle (upper-chest area). Then hold the elbows steady while externally rotating the bar as if you were trying to touch it to your forehead, then press the bar overhead.

      This exercise preferentially works the infraspinatus and teres minor, along with the delts and traps.


Click Image To Enlarge.
Cuban Press.
Video: Windows Media - MPEG - Video iPod

    Lateral Raise:

      Hold a dumbbell in each hand and perform a lateral raise to about 90°, with the elbows flexed to 90°. Once your upper arms are parallel to the floor, externally rotate your humerus so that your forearms are perpendicular to the floor. This exercise works the infraspinatus and to a lesser degree, the delts and traps.

Raise Raise
Click Image To Enlarge.
L-Lateral Raise.
Video: Windows Media - MPEG

    Side Lying Dumbbell Abduction To 45°

      This is basically a single arm half lateral raise while lying on a bench. This exercise works the supraspinatus, infraspinatus and subscapularis. Delts and traps are also involved.


Click Image To Enlarge.
Side Lying Dumbbell Abduction To 45°.
Video: Windows Media - MPEG

    Low Puller External Rotation:

      Set the handle on a low pulley at slightly above knee level, and stand with your non-working side facing the cable machine. Grab the handle with your working arm and pull it across your body until it's at about upper thigh level on the opposite side. This is the starting position of this exercise. Keep the elbow flexed to approximately 90° with the upper arm held close to the side of your body.

      To perform the concentric portion of the exercise, externally rotate the humerus while simultaneously trying to keep the elbow close to the starting position, in order to preferentially work the teres minor. Then hold for a two-count at peak contraction, slowly reverse the movement and repeat for reps.

      This exercise works the teres minor and, to a lesser degree, the delts and traps.


Click Image To Enlarge.
Low Puller External Rotation.
Video: Windows Media - MPEG

    Notes:

    • Make sure you keep your wrist firm throughout all of the exercises, and keep good posture by pulling your shoulders back and sticking your chest out.

    • Sets- 2 to 3 per exercise will suffice.
      Reps- 12 to 15 per set should be enough.

    • Perform these exercise 2-to-3 times a week, preferably after your chest workout.

    • Those individuals who carry their shoulders forward should perform these exercises before and after chest workouts.

    • For more on SITS training, visit here.

Core Stability:

    Another major common injury with bodybuilders involves the body's core. Many people experience lower back pain because of an imbalance between the abs and spinal erectors. This imbalance also leads to bad posture, known as kyphosis and hyper-lordosis. If you experience any of these problems, then include more abdominal and/or lower back exercises.

Full ROM:

    Perform a full ROM on every exercise, in order to get the most development and muscle growth. Stay away from speed reps or super slow reps, and stick with a regular pace. Try to contract the target muscle on each rep and expect a mind blowing pump.

Equipment:

  • Gloves - these can be used to get a better grip when lifting heavy weights.
  • Straps - these can also be used to get a better grip, especially with back exercises such as pull-ups, lat pulldowns, and barbell rows.
  • Belt - using a belt is recommended when performing heavy deadlifts, as they decrease the pressure on the lower back.

Pre-Workout:

Post Workout:

    To speed up recovery and decrease soreness in muscles, I recommend you take hot and cold showers, and try to get massages.

The Split:

  • Monday- Chest, Arms, Cardio
  • Tuesday- Back, Shoulders
  • Wednesday- Legs, Abs, Neck
  • Thursday- Chest, Arms, Cardio
  • Friday- Back, Shoulders
  • Saturday- Legs, Abs, Neck
  • Sunday- Rest Day

Monday- Chest, Arms, Cardio:

    Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 4 15, 12, 8, 6
Pecs Flat Barbell Bench Press 4 15, 12, 8, 6
Upper Pecs Incline Dumbbell Flyes 4 15, 12, 8, 6
Pecs Flat Dumbbell Flyes 4 15, 12, 8, 6
Pecs Standing Cable Crossovers 4 15, 12, 8, 6

Body Part Exercise Sets* Reps
Biceps Standing EZ-bar Curls 4 15, 12, 8, 6
superset with
Triceps Lying EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Concentration Curls 4 15, 12, 8, 6
superset with
Triceps Triceps Pushdowns 4 15, 12, 8, 6
Wrist Flexors Barbell Wrist Curls** 3 12, 8, 6
superset with
Wrist Extensors Barbell Reverse Wrist Curls** 3 12, 8, 6

Tuesday - Back, Shoulders:

    Morning Workout:

Body Part Exercise Sets* Reps
Upper Lats Wide-grip Lat Pulldowns 4 15, 12, 8, 6
Lower Lats Close-grip Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Seated Cable Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions** 3 15

      print Click Here For A Printable Log Of Tuesday Morning.

      Notes: When performing deadlifts, use an overhand grip with one hand, and an underhand grip with the other hand. Go through the full movement and roll your shoulders back at the top and contract your lats.

    Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Presses 4 15, 12, 8, 6
Side Deltoids Standing Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Reverse Fly 4 15, 12, 8, 6
Traps Barbell Shrugs 4 15, 12, 8, 6
Traps Dumbbell Shrugs 4 15, 12, 8, 6

Wednesday - Legs, Neck:

    Morning Workout:

Body Part Exercise Sets* Reps
Quadriceps Seated Leg Extensions 4 20, 15, 12, 8
superset with
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
Quadriceps Leg Presses 4 20, 15, 12, 8
superset with
Hamstrings Seated Leg Curls 4 20, 15, 12, 8
Quads, Hams Barbell Squats 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Gastrocnemius Leg Press Toe Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8

Body Part Exercise Sets* Reps
Abs Crunches** 3 25
Abs Hanging Leg Raises** 3 25
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15

Thursday- Chest, Arms, Cardio:

    Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Dumbbell Bench Press 4 15, 12, 8, 6
Lower Pecs Decline Barbell Bench Press 4 15, 12, 8, 6
Pecs Pec-Deck Flyes 4 15, 12, 8, 6
Pecs Machine Flyes 4 15, 12, 8, 6
Pecs Cable Crossovers 4 15, 12, 8, 6

Body Part Exercise Sets* Reps
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Lying Cable Curls 4 15, 12, 8, 6
superset with
Triceps Lying Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Overhead Cable Curls 4 15, 12, 8, 6
superset with
Triceps Reverse Triceps Pushdowns 4 15, 12, 8, 6
Brachioradialis Reverse Barbell Curls 4 15, 12, 8, 6

Friday- Back, Shoulders:

    Morning Workout:

Body Part Exercise Sets* Reps
Lats Pull-ups* 3 12
Lats Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Dumbbell Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions* 3 15

      print Click Here For A Printable Log Of Friday Afternoon.

      Notes: When performing lat pull-downs, use the mind muscle connection and try to use your back on each pull. Try to exclude your biceps and pull from your elbows. Pull the bar down to your upper chest and contract your lats on each rep.

    Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Presses 4 15, 12, 8, 6
Side Deltoids Cable Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Bent-Over Lateral Raises 4 15, 12, 8, 6
Traps Smith Machine Barbell Shrugs 4 15, 12, 8, 6
Traps Upright Rows 4 15, 12, 8, 6

      print Click Here For A Printable Log Of Friday Afternoon.

      Notes: Smith machine barbell shrugs can be performed from either the front or back. Changing the position hits the traps from different angles, therefore working every part and achieving full development.

Saturday- Legs, Neck:

    Morning Workout:

Body Part Exercise Sets* Reps
Quadriceps Seated Leg Extensions 4 20, 15, 12, 8
superset with
Hamstrings Seated Leg Curls 4 20, 15, 12, 8
Quadriceps Barbell Lunges 4 20, 15, 12, 8
superset with
Hamstrings Lying Leg Curls 4 20, 15, 12, 8
Quads, Hams Barbell Squats 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Gastrocnemius Donkey Calf Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8

donkey donkey
Click Image To Enlarge.
Donkey Calve Press.
Videos: Windows Media (258 KB) - MPEG (1.8 MB) - Video iPod (253 KB)

Body Part Exercise Sets* Reps
Upper Abs Crunches** 3 25
Lower Abs Hanging Leg Raises** 3 25
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15

      print Click Here For A Printable Log Of Saturday Afternoon.

      Notes: Neck exercises should be performed slowly to get the full benefit of training. Building your neck muscles is vital to your overall physique, as it can make you look bigger and more proportionate.

      * 1st set is a warm-up set
      ** There are no warm-up sets


Cardio:
Is any cardio included? If so, how much?

Cardio is a vital component in an advanced workout. Building maximal muscle while minimizing fat can't be achieved without cardio. Running on a treadmill 60 minutes a day, 2 times a week will suffice. Exceeding this limit puts an individual in a muscle burning risk. However, as contest day nears, one can formulate a new schedule and make changes as needed.

Other benefits of cardio include a more efficient cardiovascular system, which is involved in transporting blood and oxygen to the muscles, and superior aerobic endurance.

Cardio Options:

  • Treadmill: Running on a treadmill is one of the best forms of cardio. Try running on an incline to increase difficulty.

  • Stairmaster: This is a great alternative to running, and will shred away all excess fat in a few short weeks. Increase the speed once you are accustomed to this piece of equipment.

  • Jump Rope: This form of cardio works your entire body and is also a lot of fun. Start at a slow pace and increase it as you become more skilled.


How Long:
How long should it be performed for?

To avoid overtraining, every 8-to-12 weeks of training should be followed by one week of complete rest. During that rest period, high intensity activities ought to be avoided.

Expect some strength and energy gains following the rest period, and be prepared to receive compliments for all your hard work.

This routine should be used one to two times a year to gain muscle mass in the off season, while minimizing fat gains.


What Makes This Routine So Advanced?

High Volume:

    First and foremost, you are training with a countless number of sets, which would make a beginner cry in pain. Beginners would overtrain if trying this program since their bodies aren't used to this kind of workload.

Training Muscle Groups Twice A Week:

    Most workout programs have you train a muscle once a week, to ensure it recovers and adapts to the training. Advanced training suggests you train a muscle twice a week, since muscles need 48 hours to recover.

Training Twice A Day:

    Bodybuilders get fatigued working out once a day, but this workout suggests you double that amount. Your recovery system adapts and recovers quicker, which is a great benefit. In this case, more is better, since you're recovering so quick.

Training Your Cardiovascular System:

    This workout program includes cardio, which trains your cardiovascular system. However, all those supersets, trisets and giant sets also work you cardiovascular system to a certain extent, and they increase your aerobic endurance. Your heart pumps blood and oxygen to your cells more efficiently, while also building more blood vessels, which results in an increase in blood flow.

    So next time you train, your muscles will be filled with plenty of blood, and your pump will swell up your muscles beyond their usual size.

Trains All Three Types Of Muscle Fibers:

    Since there are different rep ranges in this workout, you will recruit all three types of muscle fibers, which are listed below.

    • Type I: Slow-Twitch Fibers- carry more oxygen, and are involved in aerobic activity.
    • Type IIa: Fast-Twitch Fibers- contract at a faster pace than slow twitch fibers, and also carry aerobic activity.
    • Type IIb: Fast-Twitch Fibers- the most fatigable of the three muscle fibers, this type generates the most power and force and carries anaerobic activity.

    The more muscle fibers recruited results into more growth. Although the third type of muscle fibers isn't involved that much, it's still slightly worked through the cardio.

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[ Click here to learn more. ]


Experience:
How much experience should one have before beginning this workout?

Once you have gained at least 20 pounds of muscle, and trained for a minimum of 5 years, you can move onto advanced training. Learning exercises, techniques and the major muscle groups can take some time, so be patient.

Performing all the exercises is necessary, so one can distinguish what works and what doesn't. The same thing goes for diet, nutrition and supplements, since we all have different bodies and goals.

By the time you become advanced, you should be benching over 250 pounds, squatting over 400 pounds and deadlifting over 450 pounds. You should also have all major muscles groups developed to the point where you look immense. As far as age goes, I recommend those under 20 to stay away from this kind of training. That is, unless you plan on getting injured and ending up crippled.


Nutrition & Suplements:
Are there any nutrition or supplemental guidelines that go with this workout?

Any kind of training requires nutrition and supplement guidelines, both for muscle growth and recovery.

Diet:

    Calories:

      It's crucial that advanced bodybuilders eat 500 more calories than they expend to increase muscular gains. You body needs a surplus in energy to add muscle mass.

      • Ectomorphs- these individuals are often referred to as hardgainers, since they can't build muscle easily. However, I disagree that anyone is a hardgainer, and eating 500-1000 more calories than you expend is guaranteed to pack on some mass to any physique.

      • Mesomorphs- these individuals are able to build muscle and lose fat without a problem, so they should only consume 500 more calories than they expend.

      • Endomorphs- these individuals are prone to carry more fat, so they should consume 250-500 more calories than they expend.

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      Protein:

        Arguably the most important nutrient for a bodybuilder, protein builds and repairs muscles. Consuming 2 grams of protein per pound of body weight is strongly recommended for maximum muscle growth.

    PROTEIN CALCULATOR
    Bodymass
    Results
    Protein

        Recommended Protein Sources:

        • Lean Red Meat
        • Chicken
        • Turkey
        • Fish
        • Whole Eggs
        • Milk
        • Cottage Cheese
        • Nuts

      Amino Acids:

      • Leucine- an essential amino acid mainly responsible for the regulation of blood sugar levels and the growth and repair of tissues in skeletal muscle, bones and skin.
      • Isoleucine- promotes muscle tissue repair and, recovery, while also assisting in wound healing.
      • Valine- helps the process of muscle growth, repair and recovery.
      • Glutamine- a non-essential amino acid responsible for preserving muscle mass.
      • Arginine- has the capability to preserve nitrogen, which is crucial in protein synthesis.
      • Carnitine- increases energy while decreasing body fat.
      • Histidine- required by the body for both growth and repair of muscle tissue.
      • Lysine- used by the body for calcium absorption, which is compulsory for growth in muscles and bones.
      • Phenylalanine- has the ability to elevate mood by stimulating the nerve system.
      • Methionine- capable of breaking down and using fats.
      • Threonine- involved in liver functions, lipotropic functions and maintenance of the immune system.
      • Cysteine- capable of strengthening the lining of the stomach and intestines.
      • HMB- prevents muscle loss and limits fat storage.

      Carbohydrates:

        Carbs are the body's main supply of energy, although should not be eaten in excess. Consume slow digesting carbs in the morning, and throughout the day, and fast-digesting carbs post workout. Carbs replenish glycogen in muscles, which gives them a full look. For this to happen, one needs to consume 3 grams of carbs per pound of body weight each day.

    CARB CALCULATOR
    Weight
    Results
    Carbs

        Recommended Carbohydrate Sources:

        • Oatmeal
        • Pasta
        • Rice
        • Potatoes
        • Fruits
        • Vegetables

      Fats:

        Fats should be consumed minimally throughout the day. Stay away from junk food, but don't hesitate eating foods that contain Omega-3s, such as fish.

        Recommended Fat Sources:

        • Fish
        • Nuts
        • Oils
        • EFA's (Essential Fatty Acids)

      Vitamins:

        Consuming enough vitamins on a daily basis is necessary for optimal health, as they play a vital role in bodily functions.

        • Vitamin A- required for synthesis of photoreceptor pigments of cones, and standard tooth and bone growth.
        • Vitamin C- keeps testosterone levels high and enhances muscular performance.
        • Vitamin D- helps maintain heart muscles and nerves.
        • Vitamin E- helps maintain a healthy immune system.
        • Vitamin K- plays a vital role in the creation of prothrombin and other proteins involved in blood clotting.
        • Thiamin- helps prevent fatigue and irritability.
        • Riboflavin- protects cells from oxidative damage.
        • Niacin- helps maintain healthy skin and digestive tract tissue.
        • Pantothenic Acid- important in energy production.
        • Cynanocobalamin- plays an important role in the formation of red blood cells.
        • Pyridoxine- helps in the building of body tissue.
        • Biotin- plays a role in immune function.
        • Folic Acid- helps build healthy cells.

      Minerals:

        Minerals also need to be consumed daily, since they play a vital role in the body.

        • Calcium- strengthens bones and teeth.
        • Magnesium- an activator of enzymes involved in processes throughout the body.
        • Potassium- helps metabolize protein and carbohydrates, while also controlling fluid osmosis.
        • Sodium- involved in activations of muscular contractions.
        • Phosphorus- a component in DNA, RNA, and ATP.
        • Chromium- essential in the production of insulin.
        • Selenium- activates an important antioxidant.
        • Iron- plays a vital role as the carrier of oxygen within the protein hemoglobin.
        • Zinc- strengthens the immune system.

Supplements:

protein

Constructing A Diet:

    Now that you've learned about diet, nutrition, and supplementation, it's time to construct your own diet. Below are some guidelines you should follow.

    1. Eat every 2-to-3 hours.
    2. Drink 2-to-3 gallons of water per day.
    3. Consume 2 grams of protein per pound of bodyweight.
    4. Consume 3 grams of carbs per pound of bodyweight.
    5. Consume between 75-to-125 grams of fat.
    6. Consume fibrous carbs throughout the day.
    7. Limit junk food intake to once a week.
    8. Supplement with whey protein post workout.
    9. Supplement with casein protein at night.
    10. Supplement with a multivitamin/multimineral each day.

    Sample Diet:

    • Meal 1: 5 egg whites, oatmeal, water, multivitamin/multimineral
    • Meal 2: Whey protein shake, apple, carrots
    • Meal 3: Grilled chicken, rice, salad, water (pre-workout meal 1, taken 90-120 minutes prior to workout)
    • Meal 4: Nitric oxide, water (pre-workout meal 2, taken 30-45 minutes prior to workout)
    • Meal 5: Creatine, water (post-workout meal 1, taken immediately after workout)
    • Meal 6: Whey protein shake (post-workout meal 2, taken 30 minutes after previous meal)
    • Meal 7: Turkey, pasta, salad, water
    • Meal 8: Cottage cheese, casein protein shake


Gains:
What kind of gains can one expect from this workout?

    Expect an enormous increase in both muscle mass and definition in those 8-to-12 weeks. Once your body adapts to this kind of training, it's recommended you change some of the exercises and look for new weak points that need extra attention. Your body will be able to take more punishment in the gym, and it will grow like never before.

    Keep in mind that you shouldn't overlook SITS training, because it will positively help your physique and strength.


Conclusion

This article has provided you with everything you need to know to continue progressing in and out of the gym. Remember, Rome wasn't built in one day, and neither is a world class physique, so be patient and enjoy each workout.

I hope you have enjoyed this article and good luck!

References:

  1. http://www.bodybuilding.com
  2. http://www.bodybuilding.com/fun/bbmaintrain.htm
  3. http://www.bodybuilding.com/fun/bbmainnut.htm
  4. http://www.bodybuilding.com/fun/bbmainsupp.htm
  5. www.t-nation.com


2nd Place - TUnit
Advanced Muscle Building
Contact This Author Here.

CAUTION: The following workouts are only for some of the most advanced bodybuilders. They are not to be attempted at home by beginners. Only serious bodybuilders with experience can withstand these hardcore workouts. If you are new or have little bodybuilding experience, please seek professional help before beginning these routines.

Advanced muscle building takes motivation, determination, hard work and many other factors. When you reach the advanced level, it becomes hard to get your body to put on muscle mass because of all the volume you have done in the previous years. At the advanced level, you must make sure that all factors are almost perfect: nutrition, training, rest and supplementation. If you have a weak area at this point, it will be exposed no matter how good your genetics are, and you will have trouble gaining muscle.


Workout:
What is the best advanced muscle building workout? Be specific.

A combination of basic and advanced methods has been employed in this workout to stimulate as much growth as possible. For the deloading weeks, if an exercise is done for 4 sets during the first 3 weeks of each cycle, then it should be done for 2 sets during the deloading week. If it is done for 3 sets during the first 3 weeks, then during deloading do the exercise for 1 or 2 sets, depending on how you see fit.

Exercise Descriptions:

  • Wide Grip Pull-Ups - With an overhand grip (palms facing bar) and hands wider than shoulder width, pull yourself up for the desired amount of repetitions. Make sure to go all the way up and all the way down. Add weight if necessary.

  • Incline Flyes - Simply do dumbbell flyes on an incline bench. For increased effectiveness, take a greater weight than usual and only do the bottom half of the range of motion, focusing on a large stretch at the bottom.

  • Front Squats with Heels Elevated - Do a regular front squat but to increase the loading on the quadriceps, put a 1-2" block underneath your heels. This will do wonders to stimulate quadriceps development.

  • Dips (Leaning Forward) - Leaning forward turns this primarily into a chest exercise.

  • Snatch Grip Deadlifts (Off 4-inch podium) - Snatch grip deadlifts off a podium are probably the best hamstring exercise you can do. Stand on a 4-inch podium and with an extra wide-grip deadlift the weight off the ground.

  • Wrist Extensions - As opposed to a wrist curl where your forearms face up and you curl the weight with your wrists only, in a wrist extension your forearms face down and you lift the weight up with your wrists only.

  • Behind the Back Barbell Shrugs - Do a regular shrug but have the bar placed behind the back.

  • Calf Raises on 45° Leg Press - Load up a 45° Leg Press with as much weight as you need and pull out the safety bars and push the platform up all the way with the strength of your quads. From there, perform calf raises with a full stretch, all the way up and all the way down.

  • Seated Incline Lateral Raises - Sit upright on an adjustable bench and perform lateral raises in the seated position. Sitting places more overall tension on the lateral head of the deltoids which will lead to more overall mass.

  • Note: For all exercises, lift at a normal speed; do not compromise form at all. At the advanced level, keeping strict form may lead to better gains.

Weeks 1-4 - Volume Acclimation/Overall Size (Week 4: Deloading, cut volume in half)

    Monday - Chest & Back Focus, Shoulders & Arms Light:

    • Wide-Grip Pull-Ups - 4 Sets x 10 Reps
    • Bench Press - 4 Sets x 10 Reps
    • Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
    • Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
    • Lateral Raises - 4 Sets x 12 Reps
    • Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps
    • print Click Here For A Printable Log Of Monday.

    Tuesday - Quads Focus, Traps & Forearms Light:

    • Full Back Squats - 4 Sets x 10 Reps
    • Front Squats with Heels Elevated - 4 Sets x 10 Reps
    • Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
    • Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
    • Barbell Shrugs - 4 Sets x 12 Reps
    • Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps
    • print Click Here For A Printable Log Of Tuesday.

    Thursday - Shoulders & Arms Focus, Chest & Back Light:

    • Military Press - 4 Sets x 10 Reps
    • Close-Grip Bench Press - 4 Sets x 10 Reps
    • Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
    • Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
    • Dips (Leaning Forward) - 4 Sets x 12 Reps
    • Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps
    • print Click Here For A Printable Log Of Thursday.

    Friday - Hamstrings/Glutes Focus, Traps & Forearms Light:

    • Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
    • Deadlifts - 4 Sets x 10 Reps
    • Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
    • Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
    • Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
    • Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps
    • print Click Here For A Printable Log Of Friday.

Weeks 5-8 - High Volume (Week 8: Deloading, cut volume in half)

    Monday - Chest, Biceps:

    • Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
    • Incline Dumbbell Bench Press - 4 Sets x 12 Reps
    • Hammer Curls - 4 Sets x 12 Reps
    • Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps
    • print Click Here For A Printable Log Of Monday.

    Tuesday - Quads, Traps:

    • Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
    • Full Back Squats - 4 Sets x 12 Reps
    • Behind the Back Shrugs - 4 Sets x 12 Reps
    • Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Rest Pause: Dumbbell Shrugs - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps
    • print Click Here For A Printable Log Of Tuesday.

    Wednesday - Forearms, Calves (Re-charge day)*

    • Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
    • Wrist Curls - 4 Sets x 12 Reps
    • Seated Calf Raises - 4 Sets x 12 Reps
    • Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps
    • print Click Here For A Printable Log Of Wednesday.

    Thursday - Back, Triceps:

    • Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
    • Bent-Over Rows - 4 Sets x 12 Reps
    • Decline Close-Grip Bench Press - 4 Sets x 12 Reps
    • Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Superset: Rack Pulls/Skull Crushers - 3 Sets x 15 Reps
    • print Click Here For A Printable Log Of Thursday.

    Friday - Hamstrings, Shoulders:

    • Superset: Snatch Grip Deadlifts/Military Press - 5 Sets x 10-8-6-8-10 Reps
    • Stiff-Legged Deadlifts - 4 Sets x 12 Reps
    • Upright Rows - 4 Sets x 12 Reps
    • Rest Pause: Glute-Ham Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Rest Pause: Seated Incline Lateral Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
    • Superset: Deadlifts/Lateral Raises - 3 Sets x 15 Reps
    • print Click Here For A Printable Log Of Friday.

    *Note: The re-charge day focuses on two muscle groups that are worked indirectly throughout the week and is similar to a rest day in the sense that large muscle groups are not trained on this day. It is effective to essentially re-charge during the middle of the week instead of placing a heavy workout at that time.

Weeks 9-12 - Shock Training/High Frequency (Week 12: Deloading, cut volume in half)

    Monday - Chest, Back:

    • Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
    • Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
    • Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
    • Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
    • Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • print Click Here For A Printable Log Of Monday.

    Tuesday - Quads, Traps:

    • Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
    • Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
    • Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
    • Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
    • Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • print Click Here For A Printable Log Of Tuesday.

    Wednesday - Arms:

    • Dips - 6 Sets x 6 Reps (20 Seconds Rest)
    • Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
    • Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
    • Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
    • Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • print Click Here For A Printable Log Of Wednesday.

    Thursday - Chest, Back:

    • Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
    • Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
    • Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
    • Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
    • Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • print Click Here For A Printable Log Of Thursday.

    Friday - Hamstrings, Shoulders:

    • Snatch-Grip Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
    • Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
    • Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
    • Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
    • Deadlifts - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
    • print Click Here For A Printable Log Of Friday.

    Note: Rest periods, other than those already mentioned, should be between 45-60 seconds between sets for all exercises.

    *Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown. (i.e: 3 Sets x 10-10-10 Reps would be 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps)

Core Training:

    Note for all phases: Abdominal (core) training should be done 3 times per week (Monday, Wednesday and Friday) with each day focusing on a different aspect of the core.

    Monday - Twisting/Rotational:

    Wednesday - Abdominals:

    Friday - Core Stability:


Cardio:
Is any cardio included? If so, how much?

Due to the amount of leg training involved in all three phases, cardio should be eliminated or reduced to 1 low intensity session per week (preferably Saturday or Sunday).

Cardio would most likely interfere with strength and muscle gains in the legs so generally it should be avoided when doing such an intense routine. Especially during the last 4-week phase, where intense methods such as 6x6 and drop setting are employed, a lot of calories will be burned during the workouts which will give the athlete fat loss benefits as well.


How Long Should It Be Performed For?

Advanced bodybuilders need frequent change in their workouts to prevent homeostasis, which is when the body adapts to a training stimulus and you hit a plateau in your gains. The above workout is a 12-week plan with 4-week cycles, and each includes a 1 week deloading period. This way you can slightly overtrain or overreach for 3 weeks and then let your body have a break for 1 week before repeating the process.

Overreaching, or planned overtraining, has been proven to be the most effective way to gain strength and build muscle. This routine should not be used more than twice during a training year. It should only be performed during a bulking phase when there is a caloric surplus to handle the rigors of this program.


What Makes This Routine So Advanced?

This routine is so advanced for a variety of reasons. First of all, the volume is such that only advanced bodybuilders with years of training could handle it and be able to make great gains. Secondly, various shock training methods such as Supersetting, High Frequency, Rest Pause, Drop Setting and the like are employed for maximum effect.

The routine starts with a basic 4-day split that focuses on volume acclimation and overall size through heavy compound movements, supersets and even some isolation movements to target and stimulate muscle groups completely. The next 4-weeks focus on responding to high volume and shock methods such as supersetting and rest pause.

The frequency also increases to 5 times per week with a "re-charge" day on Wednesday focusing on two smaller muscle groups so that recovery can be maximized for major muscle groups. Each workout ends with a superset with one exercise for both of the muscle groups worked that day. This can help to facilitate more blood flow to the targeted muscle groups which eventually leads to more nutrients in the muscle which equals more muscle growth.

During the last cycle, shock methods such as triple drop sets are used to elicit maximum muscle growth. Also, Vince Gironda's famed 6x6 method is employed for two main exercises during each workout day. Gironda suggested little rest between sets so during the last phase the rest periods are 20 seconds between the sets for exercises that are to be done in the 6x6 protocol.

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Also, pre-exhaust supersetting has been incorporated into the final phase. This method allows you to exhaust a muscle group by performing an isolation exercise to pre-fatigue it and then perform a compound movement to completely stimulate it.


Experience:
How much experience should one have before beginning this workout?

There is no specific number of years of training one must have under their belt to begin this workout; however there are a few guidelines one must meet:

  1. Trained consistently for at least 2 full years - For the first 2 years of training one should focus on heavy compound movements and building a strong base. Once this base is built then advanced training methods and routines can be implemented to further your gains. For these first few years, concentrate on performing 2-3 sets with 8-20 repetitions per muscle group, and do full body workouts. This way you will gain strength and put on muscle more effectively than if you jumped into advanced training methods immediately.

  2. Have considerable muscular development - If you have been training for some time and still do not have a good base, there is no need to worry at all. This just means that you have been gaining slowly and that eventually you will have a considerable amount of muscle. You also want to be at around 10% body fat or less, meaning you are in good condition to complete such intense workouts.

  3. Have considerable and balanced levels of strength - Before beginning this program, as minimum requirements the athlete should be able to bench press 250 pounds or more, full squat 375 pounds or more, deadlift 400 pounds or more, barbell row 225 pounds or more, and military press 150 pounds or more.

  4. Be accustomed to volume training - If you struggle with volume training routines and do not recover well from them, then it would be best to work on adapting to volume and being able to get substantial strength increases from this type of training before beginning this routine. This way you will be able to make much greater gains with an advanced muscle building routine such as the one suggested above.

If you meet all of these guidelines then by all means you can start the advanced muscle building routine. However, even if you meet 3 of the guidelines, bring your weakness up to par before beginning this program. If you meet 2 or fewer of the guidelines, just focus on getting stronger and bigger through heavy compound movements and then when you are ready, this routine will be much more effective.


Nutrition & Supplements:
Are there any nutrition or supplemental guidelines that go with this workout?

As a general rule of thumb, eating 500 more calories than you expend will help you gain approximately 1 pound of bodyweight per week. If those calories are mostly clean, i.e. not junk food, and you lift weights regularly and lead an active lifestyle, then almost all of that weight gain will be muscle.

One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight. Very good protein sources include: chicken, lean steak, lean beef, pork, cottage cheese and milk. Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth. Complex carbs such as rice, pasta, whole wheat bread, muesli, granola and oatmeal should be ingested for maximum effect.

The often forgotten variable to a balanced diet is healthy fat. Many people eat greasy foods such as hamburgers and the dreaded Big Mac. However, they should concentrate on eating enough flax seed oil, fish oils and nuts such as almonds. Additionally, fish oil supplements can be taken so that you make sure you eat enough healthy fat.

If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need. Many people would be surprised how well a multivitamin can assist in muscle growth.

Basically, if you hit a plateau, eat about 250-500 calories of healthy foods more per day and you will be amazed and what it can do for recovery and growth. It is also important to stay properly hydrated. Even slight dehydration can decrease performance and hamper recovery so always replenish your body with enough fluid throughout the day.

Additionally, there are some supplements you can take in order to speed up recovery and maximize performance during each workout. Keep in mind, however, that supplementation does not replace or make-up for a poor diet, so make sure to have a good diet before even thinking about taking supplements.

Basic "Staple" Supplements:

  • Whey Protein - The staple supplement that every bodybuilder probably takes already. There is no real need to even explain the multitude of benefits whey offers, such as increased recovery and more muscle growth while preventing catabolism (Muscle wasting) and promoting anabolism (Muscle growth).

  • Creatine Ethyl Ester - A new form of Creatine that is really a lot more effective than Creatine Monohydrate because the absorption is so much better and it is much more powerful; Take one serving post-workout as this is all you actually need. There is no loading involved, and best results would be achieved if taken with a post-workout shake. However, if you have gotten good gains from Creatine Monohydrate then stick with it.

  • Multivitamin - No explanation needed here, the first thing you should do when purchasing supplements is get a quality multivitamin because it will help you meet your daily needs for various vitamins and minerals which will help you gain even better.

  • ZMA - This blend of zinc, magnesium, and vitamin B has been proven to help fight deficiencies of those three nutrients which in turn leads to increased strength, better sleep and possibly increased testosterone - all incredible bonuses for someone trying to gain muscle at the advanced level. Take this before going to sleep.

Supplements For The Advanced Trainee (21 Years Old & Up)

  • BCAA/EAA - Branched Chain Amino Acids and Essential Amino Acids will help you recover better from workouts than ever before. Branched Chain Amino Acids digest much more quickly than protein with the same amount of amino acids which helps aid recovery and may even improve strength between workouts. Choose a BCAA or EAA product depending on your needs. For BCAA, if not financially restricted, try mega dosing them at 50 grams total per day and the results should be tremendous.

    Here is a link to Derek "Beast" Charlebois' experiment.


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  • 6-OXO - This relatively new supplement is one of the few supplements on the market that has actually been proven to increase testosterone levels in men. It is what is known as an estrogen inhibitor, which consequently leads to increased testosterone levels. Maximum results can be achieved in 3 weeks. A tapering method in which you start out at 300 mg daily for a week, do 600 mg for weeks 2-5, and finish with 300 mg daily for the last week may be even more effective. Do not use this in cycles of more than 6-8 weeks.

      My Recommendation: ErgoPharm 6-OXO

  • Tribulus/Avena Sativa/Other Natural Testosterone Booster - Testosterone boosting will do a lot to help you put on more muscle mass than ever before. There are two ways of going about this - one as you all know is illegal and the other is legal and has few if any side effects.

    A natural testosterone booster will help you body learn how to create more testosterone while on it so that you can make greater gains with fewer side effects than ever before. This is especially effective combined with 6-OXO. When testosterone levels are raised, the body also increases estrogen production slightly so the 6-OXO combined with the natural testosterone booster would work synergistically to keep the estrogen low and the testosterone high.

  • Pre-Workout Energizer + Nitric Oxide - Nitric oxide is known as a vasodilator, which means that it will help promote more efficient blood flow to the muscles. This in turn will send more nutrients to the muscles being worked which leads to greater muscle growth. Nitric oxide is also known for helping create "the pump" and making it last for a more prolonged period of time.

    Nitric oxide is based on the amino acid L-Arginine so look at a product's ingredient profile to make sure that you are not overpaying for something that is pure arginine as you could buy it in bulk for a much lower price. Secondly, a pre-workout energizer combined with nitric oxide will give you energy to really be able to hit the weights with intensity which will lead to greater gains. Usually a pre-workout energizer such as caffeine is combined with nitric oxide and Creatine for the greatest effect.

Recommended Supplement Schedule:

    Weeks 1-6 (Week 4 - Remove Natural Testosterone Booster)

    • Wake-Up - 10 g BCAA + 30-35 grams Whey Protein + Multivitamin
    • Pre-Workout - BCAA (20 g split pre, during, post workout), Pre-Workout Energizer + Natural Testosterone Booster
    • Post-Workout - 25-35 grams Whey Protein + 75-100 Grams Dextrose/Maltodextrin + 5 Grams Creatine (Micronized or Ethyl Ester)
    • 8-9 PM - 3 Caps ZMA + 10 g BCAA

    Weeks 7-12 (Week 12 - Remove Natural Testosterone Booster)

    • Wake-Up - 10 g BCAA + 30-35 grams Whey Protein + Multivitamin
    • Pre-Workout - BCAA (20 g split pre, during, post workout), Pre-Workout Energizer + Natural Testosterone Booster
    • Post-Workout - 25-35 grams Whey Protein + 75-100 Grams Dextrose/Maltodextrin + 5 Grams Creatine (Micronized or Ethyl Ester)
    • 8-9 PM - 300-600 mg 6-OXO + 3 Caps ZMA + 10 g BCAA
    • (If there are special requirements for specific supplements that you want to take, adjust this schedule accordingly.)


What Kind Of Gains Can One Expect From This Workout?

This workout, like almost any other well-designed routine, will give you great and maybe even extraordinary gains only if your nutrition, rest and supplementation are all in check. If that is the case, then one can expect to gain about 10-15 pounds of muscle during the 12-week period.

While some may say that these are not amazing gains, consider that advanced athletes have a much more difficult time putting on muscle than do beginners and intermediates. Also consider the fact that this routine can be used twice per year so during a bulking phase as much as 30 pounds of muscle could be gained.

To get maximum results from this, one should start their bulking phase with a 1-2 week routine at a moderate volume and then start this routine for the 12 weeks. After the 12 weeks, then one should take one full week off to recover and then do a low to moderate volume routine for 4-6 weeks before starting this routine again.


3rd Place - bitterplacebo
Contact This Author Here.

If simplicity and basic workout routines were best at packing on mass, then shouldn't we be seeing a lot more Arnold Schwarzeneggers, Jay Cutlers or Mr. Colemans walking around? If things were really just that easy, most everyone would have the fittest body they could imagine for themselves.

Back in reality, we know that, naturally, muscle is built by traveling down a long, hard path. Because we must first pave this road for ourselves, one must be thirsty for challenge to set up the right obstacles. Success, then, would be the ability to triumph over every hardship no matter what difficulties are faced.


Workout:
What is the best advanced muscle building workout? Be specific.

It's important to understand that in the natural way of building muscle, there can be no shortcuts. Every difficulty must be confronted and conquered in full. An example of an adequate set of trials can be as follows.

For each workout a brief warm-up with light weights or cardio is preferred. Rest periods between sets should be about 2 minutes long.

Day 1 Leg Training:

  • Squats: 2 sets, 8 reps
  • Leg Press: 2 sets, 8 reps
  • Lunges: 2 sets, 10 reps
  • Leg Extensions: 2 sets, 8 reps
  • Leg Curls: 2 sets, 8 reps
  • Standing Calf Raises: 2 sets, 8-12 reps
  • Seated Calf Raises: 2 sets, 8-12 reps
  • print Click Here For A Printable Log Of Day 1.

Day 2 Chest/Back Training:

  • Incline Barbell Bench Press 2 sets, 8 reps
  • Weighted Dips: 2 sets, 8 reps
  • Flat Bench Press w/ Narrow Grip 2 sets, 8 reps
  • Cable Crossover: 2 sets, 8 reps
  • Barbell Rows: 2 sets, 8 reps
  • Seated Cable Rows: 2 sets, 8 reps
  • Lat Pulldown: 2 sets, 8 reps
  • Lat Pulldown Behind Neck 2 sets, 8 reps
  • print Click Here For A Printable Log Of Day 2.

Day 3 Off

Day 4 Arms:

  • Barbell Curl: 2 sets, 8 reps
  • Hammer Curl: 2 sets, 8 reps
  • Reverse Curl: 2 sets, 8 reps
  • Cable Curl: 1 set, 8 reps
  • Seated Tricep Press Overhead 3 sets 8 reps
  • Reverse Grip Tricep Pushdown 2 sets, 8 reps
  • Tricep Pushdown: 2 sets, 8 reps
  • Tricep Pushdown w/ Rope: 2 sets, 8 reps
  • print Click Here For A Printable Log Of Day 4.

Day 5 Shoulders:

  • Seated Barbell Military Press: 2 sets, 8 reps
  • Upright Barbell Row: 2 sets, 8 reps
  • Front Dumbbell Raise: 2 sets, 8 reps
  • Side Lateral Raise: 2 sets, 8 reps
  • Reverse Flyes: 2 sets, 8 reps
  • Shrugs: 2 sets, 8-12 reps
  • print Click Here For A Printable Log Of Day 5.

Day 6 Abs/Forearms:

  • Exercise Ball Crunch: 2 sets, 20 reps
  • Cable Crunch: 2 sets, 8-12 reps
  • Leg Raise: 2 sets, 1-15 reps
  • Barbell Wrist Curl, Palms Down: 2 sets, 8-12 reps
  • Barbell Wrist Curl, Palms Up: 2 sets, 8-12 reps
  • print Click Here For A Printable Log Of Day 6.

Day 7 = Day 1

The challenge lies in utilizing weights that leave the given rep ranges barely finished. Each set should go until another positive portion of a repetition is not possible, with effort being applied until the muscle is no longer able to remain contracted or support the weight.

In addition to applying maximum effort to every set, weights must be increased on consecutive workouts. This is one of the most important concepts to building muscle. Regardless of whether the increment is only a few pounds, the weight must be heavier. If the same effort is used each workout, the body has no reason to change. By progressively using heavier loads, we must work harder to push our limits. This ultimately forces adaptation and elicits muscle growth from our body.


Cardio:
Is any cardio included? If so, how much?

Cardiovascular activities are definitely not the greatest way to stimulate muscle growth. They do not place enough stress on muscles to induce large amounts of growth. Instead, the lungs and heart are used to a greater extent when performing cardio.

Because it can improve some aspects of fitness, including body composition, some cardio may be performed while on a muscle-building program. However, it's important that the main focus of energies be left to workouts of an intense nature. If one has the motivation and energy reserves available, then by all means, cardio activities can be included regularly.

Those with the desire to do cardio need to be careful that it does no compromise muscle-building goals. The best way to strike a balance is to limit cardio sessions to no more than 30 minutes. This will prevent the production of catabolic hormones that cause muscle tissue to be cannibalized as an energy source.

To further prevent muscular tissue breakdown, one can opt to perform only lighter cardio that slightly raises heart rate, like walking at a fast pace. This type of activity is much easier to recover from and the body expends most energy (around 85%) by "burning" up fat stores instead of glycogen, found in the liver and muscles, or muscle tissue itself.

Another option is to use HIIT, or High-Intensity-Interval-Training, preferably on "off" days. This type of training contains both an aerobic and anaerobic component, which are alternated between over a period of typically 15 minutes. A general HIIT workout might be alternating between jogging and sprinting for 30 seconds each.

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The limited duration not only prevents the breakdown of muscular tissues, but helps promote muscle growth as the anaerobic component promotes secretion of anabolic hormones. This activity can also help increase VO2 max or maximum oxygen uptake, which will help improve the intensity of anaerobic workouts.


How Long Should It Be Performed For?

It would be a good idea to start this routine after a week's rest period from any training. This ensures that the body is not fatigued in any way and capable of recovering and growing from intense exercise. Once started the plan should be consistently followed for up to 12 weeks before taking a break. After this period of training, one should take time to rest up and avoid overtraining.

Overtraining can be described as a state in which the body is no longer able to fully recover from daily activities. This makes it impossible to build new mass because the body cannot even repair its original structure. Some symptoms include excessive, prolonged or debilitating fatigue and soreness, depression, irritability, poor mood or strength loss. If any of these feelings occur, one should consider taking a week off from most physical activity before resuming training.

It's also good to discontinue supplements for up to 4 weeks after ending a training phase. This helps remove any tolerance the body may have built up for the supplements. Once supplementation is resumed, their full efficacy and potency for building muscle will again be realized.


What Makes This Routine So Advanced?

The workout must become an attitude, not just an activity. The thirst for progress and the pushing of limits are what truly create an advanced workout routine. By utilizing moderate volumes and high intensities applied through a variety of angles, the workout outlined above works to recruit vast amounts of muscular tissue. However, simply going through the motions is not enough. Pain must be viewed as a stimulus for growth.

It really all comes down to mind over matter. The mind must be able to make the undesirable a desire. When the body wants to give up, we must push on. While the routine is designed for completeness in using all muscle groups, it is the intensity and effort that we apply that lead to the most advanced gains in muscular strength and size. A workout should only be considered "advanced" when it effectively breaks the comfort zones to which the body is accustomed.


Experience:
How much experience should one have before beginning this workout?

Years of physical training are not necessary before embarking on a muscle building journey. One may have the mind-set and tenacity for training at an advanced level right from the start. However, it's not the wisest thing to go crazy with the weights upon first stepping into a gym.

Weight lifting can be a risky experience. When handled improperly, weights are dangerous and cause injury. The first priority for anyone serious about building muscle should be to learn to reduce the risk of harming themselves while training.

For this task, it would do well to accumulate at least 3 months of training experience. In this time, proper form and exercise execution should be emphasized. It's also good experience for learning what particular muscles are targeted for each exercise. Understanding how the body works will lead to getting the most out of every exercise.

With enough practice, a strong mind-muscle connection can be developed. This makes workouts much more beneficial as one learns only to utilize target muscles without external support or interference. After about 3 months training with comfortable and controllable weights, one should be ready to train safely and effectively at the intensities required to grow significant muscle.


Nutrition & Supplements:
Are there any nutrition or supplemental guidelines that go with this workout?

Nutrition:

    In order to build new mass there needs to be a surplus of energy for the body to draw upon; you need to create more than there was before, so you need to eat more than you did before. If diet was constant before starting an advanced muscle-building routine, eat at least 500 calories more than the previous diet. If a consistent diet was not in place, use a metabolic rate calculator to find how many calories are necessary for sustaining mass, then eat at least 500 more than that number.

METABOLIC RATE CALCULATOR

Select Your Gender:
Your Weight: Pounds Or Kilograms
Your Height In Inches: Inches
Your Age: Years
Optional: Your Bodyfat %: %
Enter your bodyfat percentage IF you know it. If not, leave it blank.
Republished from http://www.tim-richardson.net/BodyForLife/analysis.html with permission.

    Another important aspect of nutrition is the quality and type of calories eaten. Be sure to get enough complex carbohydrates throughout the day to help fuel intense workouts. Simple sugars should be reserved mostly for post-workout. As the main muscle-building nutrient, protein needs to be available at a quantity of about 1.5-2 grams per pound of body weight per day.

PROTEIN CALCULATOR
Weight
Results
Protein

    Finally, eating fats, the most calorie-dense macronutrient, also has its benefits and might be eaten at a rate of about 20-30% of total calories consumed. Dietary fat is often given a bad name, but provides essential fatty acids that the body requires to function. Fat also creates a means through which the fat-soluble vitamins, A, D, E, and K, can be absorbed by the body.

    Eating consistently and constantly for a total of six or more times per day will allow for maximum availability of nutrients and energy for the body to use in the growth process. The only time when the muscles should be wanting would be in the morning after sleeping.

    Drinking water liberally throughout the training program is also advised for assisting with nutrient transportation and also for storage within muscle tissues, ultimately making them more massive. With the detrimental effects that alchohol has on protein synthesis, avoiding it altogether is recommended.

Rest/Recovery:

    As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we have a lifestyle conducive of an anabolic state, they grow back bigger and stronger. A simple and sound approach to recovery is to get at least eight hours of quality sleep every night.

    Another basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. Also, for those that have the time, techniques such as stretching, massages, and hot/cold contrast baths also aid recovery, reduce stress, and should definitely be looked into.

Supplementation:

    With the high sleep, low stress lifestyle forming the basis of recovery, we can add additional activities to enhance recuperation. For those that have the means, buying and using supplements is an excellent way to refine and perfect the effectiveness of even the most advanced workouts. Recommended supplements include multivitamins, digestive enzymes, nitric oxide, proteins, amino acids, creatine and hormonal support varieties.

    For the most part, follow the indications and directions that come with each supplement.

    Specific supplements with a personal recommendation for accompanying the given workout:

    • NOW Super Enzymes (Digestive Enzymes) - Taken with each meal to aid in absorbing nutrients.

    • Amino Acids - Taken before, during, and/or after a workout to provide the necessary amino acids that the body will use to rebuild stronger and bigger muscle tissue.

    • Multivitamin - Consume at least one every day to provide the body with numerous vitamins and minerals that aid in producing optimum functionality. Without supplementation of vitamins and minerals, it is easy for the body to run into deficiencies because intense training tends to use up greater quantities of nutrients than are found in most normal diets.

    • BSN Syntha-6 (Egg/Whey/Casein Protein Powder Blend)
      CytoSport Muscle Milk (Casein/Whey Protein Powder)

      These are all good sources of dietary protein. Egg protein is one of the most bioavailable protein source there is, so it is good for consumption at any time. Whey protein is considered a "fast" absorbing protein, so it may benefit to have some before or after working out, when amino acids need be most available for transport into muscles. Casein protein has a slower rate of of absorbtion, and may be best taken in the morning or at night to provide a steady amount of amino acids for preventing catabolism over an extended time period.

    • Testosterone Enhancer - A natural way to boost testosterone not only improves protein synthesis and muscle growth, but will reduce body fat and help create a better mood, motivation, and aggressive impluse toward training.

    • BSN CellMass (Creatine) - Helps increase lean mass, speed recovery, and provide high-intensity energy levels.

    • BSN Nitrix (Nitric Oxide Enhancer) - Promotes new growth by providing reliable nutrient transportation through increased blood flow to muscle tissue.

    • BSN NO-Xplode (Nitric Oxide/Creatine Pre-Workout Stimulant) - A great way to provide sustained energy, concentration, and better pumps throughout workouts.


What Kind Of Gains Can One Expect?

The workout, nutritional, supplemental and lifestyle guidelines that were provided follow closely with a routine that was personally used for about 3 months. Without any provisions for cardio, roughly 25 pounds of lean mass were gained by the end of this time. Other routines of weight training had been performed before this routine, but without any such significant results.

While everyone is unique and likely to see differing results, the guidelines that have been outlined for you here do work as an advanced framework for building muscular mass. With extraordinary intensity and aggressiveness for progress, who knows, your results may be even better than those exemplified.

RELATED POLL
At What Level Would You Describe Your Workout Routine?

Beginner.
Intermediate.
Advanced.
Not Sure.


What Is The Best Advanced Muscle Building Workout?

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