Bodybuilding program for size

You can also read more about these and other supplements in my post: Best Supplement Stack for Mass. Protein powder is often necessary to meet your daily requirements for protein. This can be anywhere from 1 to 1. Those shakes come in handy, especially post-workout. Creatine monohydrate is the most effective supplement you can take for mass gains. Taking creatine will help expand your muscles to hold more water, thus making them bigger and stronger.

BCAAs will help you recover faster from your workouts. As a recap, here are the core things to keep in mind…. Just stick to these basics and visualize yourself making gains. Also, follow the basic nutrition and supplement tips I gave you.

These will help you make more gains, faster. I know first-hand how weight training and being in the gym has shaped my life in more way than one.

And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! Share 0.

Tweet 0. Serious Strength requires a full gym with both free weights and resistance machines. But before you quit your current program, verify that your gym has a n :. By slight, we really mean slight , sometimes as little as a single set or 1—2-rep difference. We clicked on all 32 Serious Strength workouts to bring you this nifty little chart:. For example, some workouts include train-to-failure sets, longer and shorter rest periods, or warm-up sets before primary exercises.

The Lower Body workouts target the lower half including the core with four exercises per session, such as:. The Upper Body sessions cover whichever muscle groups are leftover — including the back, chest, and shoulders — with exercises like:.

On your three rest days per week, Smith — and basically every other trainer on the BodyFit platform — recommends:. A meta-analysis found that foam-rolling can improve strength performance by 3. If you want, you can also add some cardio or conditioning in, after all your accessory work. Then make sure to do some Mobility Work to prevent injury and help with recovery.

Try to have at least 1 rest day after training days in a row. Leg Press x Leg Curls 5 x Walking Lunges 4 x 20 steps. Planks 3 x 60 sec. You can also do a Drop Set for this where you do almost as many reps as possible with one weight, then drop some of the weight off an immediately do another AMRAP, repeating this as many times as you wish.

Dumbbell Press or Incline Dumbbell Press x But then you start merging into exercises and techniques that will pump more blood into your muscles, break down the muscle tissue, and help you pack on size.

Are you ready to start a real bodybuilding workout program? This is one of my personal 8-week workout programs for gaining mass. Your goal is to build both muscle size and get to or maintain a certain level of muscle definition. And this is why the program is split up into 2 phases…. Your first 4 weeks are going to be all about building a solid foundation of mass and strength.

You can also use the Hammer Strength or any machine that allows dual movement. This is because legs are your largest muscle group. This program would not be complete without giving you some guidance in those areas.