Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

I'm not going to mince words or pull any punches: If you're not making steady bodybuilding gains, it's because your 'bodybuilding workout routine' sucks - plain and simple. It's because you haven't customized a successful schedule of effective bodybuilding workouts and combined it with an adequate recuperation schedule for gaining muscle.

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

You're not alone. I've seen thousands of gym-goers who are frustrated with their lack of bodybuilding progress. Yet like the proverbial creature of habit that epitomizes the definition of slight insanity, they keep doing the same thing over and over while seemingly expectant of a different result. This is not a good habit to develop if you want success in life - whether in natural bodybuilding or any other area.

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated
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If you find yourself among the ranks of the frustrated; if you think your bodybuilding workout routine isn't producing returns commensurate with your investment in time, I empathize. For nearly a decade of my younger life, I struggled to make natural bodybuilding gains. I toiled away in gyms while imbibing every bit of bodybuilding information I could get my hands on. Still, with all that garbage I "learned", I made progress that bare resemblance to taking two steps forward - one step back, then one step forward-two steps back. I got nowhere. My bodybuilding workout routines sucked.

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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Now in my mid forties, I'm making all the incredible natural bodybuilding gains I longed for in my youth. My muscles just keep expanding as much as I want them to. I have to admit - I love the feeling. I love knowing with dauntless expectancy that my body will be better built in a few months than it is now. And in a year's time, I'll have new and exciting gains added to what I've already built.

So let's go over a few of the elements that cause a bodybuilding workout routine to leave its adherent mired in frustration due to a lack of muscle building gains. Let's look at the fallacies that are running rampant so we can avoid them and get you gaining muscle in a non-stop manner.

Working Out Too Often

I would love to know who the pencil-necked geek is that determined a muscle's standard recuperation time. This goofball created the widespread notion that muscles fully recuperate from bodybuilding workouts within 72 hours of muscle breakdown. Whoever was involved in this inaccurate determination, their assertion has caused more frustration for more natural bodybuilders than I'd want to know. Millions of gym-goers around the world are painstakingly wasting time and energy by going back and forth to the gym - faithfully working each muscle within this 72-hour window of time - and getting nowhere for the effort.

In response, a lot of bodybuilding gurus who are peddling their bodybuilding workout routines on the Internet are informing their readers that they should work each body part once-per-week. In my many years of experience, I've found this to be a step in the right direction, yet wholly inadequate for making ongoing natural muscle building gains.

The real "secret" to nonstop muscle growth is in knowing that one week might still not be enough time for a muscle group to fully recuperate from an intense workout. Another secret is in knowing and acknowledging that recuperation between workouts is the biggest component to progress and its rate can vary among people and even vary in the same person from one time to another.

If you are finding that your 'bodybuilding workout routine' sucks, try working out less often to see what happens. The worst that can happen is that you don't make any progress, which is no worse than what is happening now. So there's no excuse not to test.

Arbitrary 'Bodybuilding Workouts'

Coupled with working out too often as being a prime reason for lack of muscle building gains is the common practice of random, hit-and-miss workouts. Walk into any gym and you can see this happening on a massive scale. For those who want to work out just for the sake of movement, this is fine. However, for those of you who actually want to have a better looking body down the road than you have now, this is disastrous.

Many gym-goers and home workout enthusiasts alike seem to think that any bodybuilding workout movement they undergo will result in tangible physique improvement down the line - as long as they're consistent and persistent.

But this is reminiscent of the old analogy of "running east and looking for a sunset"; it's not going to happen. Unless your bodybuilding workout routine is custom made for you in terms of having the right muscle breakdown/recuperation ratio, your routine is going to be more an exercise in futility than in muscle building progress.

If you want to squelch the frustration of slow or no progress in bodybuilding, you need to devise a workout schedule that provides 'overload' at just the right intervals. Most of all, you need to stop working out in a random and arbitrary manner.

Lack of a "Feedback Mechanism" in 'Bodybuilding Workouts'

One of the biggest reasons that arbitrary bodybuilding workout routines are ineffective is that they don't provide a constant feedback mechanism for making successful adjustments to both workout intensity and recuperation timing. These are the two most important pieces of feedback information you'll need in order to keep your body making muscle gains. When you're just "winging it" in the gym and then applying a rigid number of rest days between workouts, it's difficult to determine whether you're making progress and where you need to make small adjustments in order to move steadily forward.

I strongly recommend bodybuilding workout routines that employ what I call "micro-feedback." This is feedback to which you can make adjustments on a level that will keep your body moving forward at maximum efficiency because you won't be constantly making mistakes that cause overtraining, under-training, and "recuperation mismatches."

So whatever routine you choose, make sure it doesn't have you: - Working out too often - Arbitrarily choosing exercises, sets, and repetitions - Training without a built-in Feedback Mechanism

It's these things that cause too many bodybuilding routines to exercise one's tolerance to frustration rather than the body's ever-expanding musculature.

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Your 'Bodybuilding Workout Routine' Sucks - Why Most Natural Bodybuilders Are Frustrated

Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

A lot of bodybuilders isolate several muscle groups as they exercise. If you go to gyms all over the world, you will see men and women sit at several cable machines pulling and pumping iron that isolate the biceps, the back muscles or the triceps. While there is nothing wrong with isolation exercises, compound exercises bodybuilding workouts for men may be a better deal!

Compound Exercises - Bodybuilding Workouts For Men

Compound exercises several muscles at the same time through several joint movements. Isolation exercises, on the other hand, move the body only through one joint. To illustrate this, the best example would be the barbell squat. It is considered as the ultimate compound exercises because it moves the ankles, the knees, the waist, the hips and even the shoulders. As a result, you can say that the whole body is exercised. In comparison to the leg press, only the knees are being moved.

Compound Exercises - Bodybuilding Workouts For Men
Compound Exercises - Bodybuilding Workouts For Men
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The following is a list of compound exercises: bodybuilding workouts for men.

Compound Exercises - Bodybuilding Workouts For Men
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Compound Exercises - Bodybuilding Workouts For Men

Compound Exercises - Bodybuilding Workouts For Men

1. Bench Press. This is perhaps the favorite of a so many bodybuilders. You can choose to do this with dumbbells or with a barbell while lying on the floor. But it would be best if you get a bench and lie there. This exercise focuses on the chest muscles, particularly, the pectorals. It also works the triceps and the deltoids on the shoulders.

2. Military Press. This is a great shoulder exercise that can be performed with a barbell or two dumbbells. It exercises the traps and the rotator cuff of the shoulders. You can do it while seated or standing up by raising the dumbbells or barbell up and down.

3. Deadlift. For a great workout of the lower back, the middle back, the trapezius, the quadriceps, the hips, the glutes, the hamstrings and the forearms, do the deadlift! It is a great compound movement because you need to spread your legs shoulder wide. You need to raise the barbell (or dumbbell, depending on your preference) while relying on the strength of your back instead of your arms.

4. Bent-over Row. This can also be done by a barbell or a pair of dumbbells. This exercise is among the favorite of top professional bodybuilders. It can lead to a great muscular back as well as good biceps and forearms.

5. Pull-ups. This is one of the easiest and best ways of training your back and developing the much-coveted V-shape! All you need is a bar from which to pull yourself up. If you're new to this exercise, it can be very tough. So, you can perform assisted pull ups by bending your knees and placing your feet on a bench or a chair.

Do these bodybuilding workouts for men to achieve muscle gains and a great session at the gym!

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Starting a weight training and bodybuilding program is very exciting if you are in your teen years and have the desire to gain muscle fast. When I turned 13 my parents bought me a barbell with the cement plastic weights from Sears. Twenty Five years ago there wasn't the internet or many books on how to train correctly. Most of the information we got was from the bodybuilding magazines which were full of misinformation promoting routines by guys that were using chemical enhancing steroids but claiming they were big and natural from protein powder. These routines never worked because they had too many exercises, too many sets, just weren't right for someone looking to build a big foundation on their body. I wanted to get big biceps fast so I could look tougher and be strong but I was overtraining them.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

A good teenage bodybuilding workout should incorporate the most basic exercises in good form with an emphasis on slowing increasing resistance to force adaption with new muscle growth. It shouldn't be loaded with fancy machines and isolation exercises. If you want to know how to get big biceps follow this simple routine to gain muscle.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
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Close Grip Reverse Chin Ups

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

This might not seem like a bicep exercise but it is actually one of the best arm building movements you can do when starting out. If you aren't strong enough to pull yourself up for a couple reps you are weak and need to strengthen up those arms. If you can only do 1 or 2 reps then follow this structure first. Do as many sets as it takes to do 15 reps. If it takes you 15 sets to do 15 reps that is fine. You are going to build strength in your biceps and back first. Once you are able to do all 15 reps in 5 sets - for example you might do 5,3,3,2,2 reps which totals 15. Keep the rest between sets exactly the same and no more than 1 minute. This will force your body to get strong fast because you will be completing the total 15 reps in a much shorter time giving a greater stimulus for growth. Once you are strong enough to complete 15 reps in 5 sets you are going to work on completing 25 reps in 5 sets. This may take you a couple months but once you can do 5 sets of 5 your biceps will be bigger and stronger.

Barbell Curls

The second bodybuilding exercise that I recommend for teenagers that want to build big biceps is the simple barbell curl. With the pull ups you were focusing on strength development with the lower reps and now you are going to focus on muscle hypertrophy to make your biceps get bigger. Pick a weight that you can do in very strict form for 12 reps. Do 4 total sets of curls to muscle failure. This means you will do as many as you can with the weight. The first set you will do 12 because you picked a weight that was right. The second set you may hit 10, then 8, and 6. Once again total the reps up. This would be 36 reps total. The next time you workout use the same weight but beat the number 36. The first set 12 reps might seem easier now and you might be able to do more but save yourself for the next sets. Do more total reps in your 4 sets each week and your arms will grow like weeds.

It's really important that teenage bodybuilding workouts incorporate constant increases in resistance with weight or the amount of reps performed total. Follow these workout techniques if you want to get big biceps and have arms that stretch out of your sleeves.

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Reg Park's 1951 Mr. Universe Workout

Reg Park's 1951 Mr. Universe Workout
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Reg Park's 1951 Mr. Universe Workout

This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. He won Mr. Universe again in 1958, becoming the first to win the prestigious event twice. Park, who later went on to replace Steve Reeves as Hercules in the mid sixties, gained 25 pounds of muscle on an already solid frame in 10 months with this program.

Reg Park's 1951 Mr. Universe Workout

Reg trained three days a week on this routine. He ate 3-4 meals per day and had a protein drink that was made up of milk, cream and honey, which he drank six times a day. Proof that you don't need to buy expensive supplements.

Reg Park's 1951 Mr. Universe Workout
Reg Park's 1951 Mr. Universe Workout
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Grab any photo of Reg Park and you'll see what can be done with hard work and determination. Remember, Park was a pre-steroid bodybuilder, all natural. And to me he looks a lot better and more powerful than the drug induced bodybuilders of today.
The Reg Park Classic 1951 Workout

Reg Park's 1951 Mr. Universe Workout
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Reg Park's 1951 Mr. Universe Workout

Reg Park's 1951 Mr. Universe Workout

Squats 5 x 10

Bench Press 5 x 10

Weighted Dips 5 x 12

Barbell Curls 5 x 10

French Presses 5 x 10

Chins 5 x 10

Donkey Raises 5 sets

Abs 5 sets

Notes: There was no rep scheme for his abs and calves, he'd work them until they had enough. Park, like all the old timers, lifted heavy weights and didn't use many isolation exercises in his routine. If you decide to follow this program and feel wiped out on three days a week, knock it down to two. Park had exceptional genetics and recovery ability that most don't have.

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
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By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Bodybuilding Tips - Eating Honey Post-Workout

Bodybuilding Tips - Eating Honey Post-Workout
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Bodybuilding Tips - Eating Honey Post-Workout

Many bodybuilders consume maltodextrin or dextrose for the energy required to complete 60 to 120 minutes weight and cardio training sessions. These carbohydrate sources are selected because of their slow-burning nature, which aids in blood glucose level management following workouts as well. However, many bodybuilders are quickly discovering that honey is a great substitute with some additional benefits.

Bodybuilding Tips - Eating Honey Post-Workout

Honey, like dextrose, is terrific in post-workout protein shakes for increasing insulin levels in this very small anabolic growth window. Not only does it provide a different taste (always a plus in the bland world we know as bodybuilding nutrition), but the body, which can actually stretch this anabolic window for a longer period of time, also burns it slower. Honey should not replace dextrose as your primary post-workout carbohydrate source. After all, nearly half of its calories come from fructose, the carb flavor that often becomes fat. But it is a viable option to keep on hand should you ever run out of dextrose, if you're enjoying a cheat meal, or if you're in a bulking phase and extra calories are what you are seeking. Honey can be purchased at any grocery store, and can be a great grab if you're on the road without a good protein shake, and just picking up some lunch meat or other quick protein source following a workout. Knock down 1-2 tablespoons of honey with the meat for maximization of that time period following a workout. A fast food solution (which should always be the exception, not the rule) would be some KFC chicken smothered in honey from their handy honey packets.

Bodybuilding Tips - Eating Honey Post-Workout
Bodybuilding Tips - Eating Honey Post-Workout
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Honey also provides additional anti-oxidant effects on the body, making it doubly useful for bodybuilders in that all-important recovery window following a workout. Be careful if you are allergic to honey (as many are) and consult a doctor if you have any adverse reactions to this tasty and useful food. Enjoy the variety and added benefits that honey can provide to your bodybuilding diet!

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Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet
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Bruce Lee's Body Building Workout and Diet

Bruce Lee created a martial art called "Jeet Kune Do" or the "Way of the Intercepting Fist." However, as well know as he is in the martial arts... he is highly regarded for his physical abilities and ripped physique. The Bruce Lee body has become an icon for what an action star should look like today.

Bruce Lee's Body Building Workout and Diet

Let's face it, audiences are no longer willing to accept an actor who puts on a "Muscle Suit." From Brad Pitt to Will Smith -- it seems every A-list Hollywood actor has been emulating the muscular yet ripped Lee type of physique. What made him great was a combination of his workouts and his diet program.

Bruce Lee's Body Building Workout and Diet
Bruce Lee's Body Building Workout and Diet
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The Bruce Lee Diet Plan

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Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet

Lee always consumed a lot of Chinese food which are high in fiber.

Some foods that are high in fiber are:

* Fruits
* Vegetables,
* Breads,
* Beans
* Cereals

These foods are also high in antioxidants and will help cleanse your body.

Like many bodybuilders today, he usually ate 6 times per day. This kept his blood sugar level stable and his metabolism burning at a higher rate. He was also a big fan of keeping his body adequately hydrated -- by and large he drank 11 to 12 glasses of water per day.

In addition, from his bodybuilder friend... learned of the importance of maintaining a high protein, low carbohydrate diet. (Bruce Lee loved protein supplements and would routinely down 1 to 2 protein shakes per day.)

The key to gaining muscle -- besides working out... is in consuming enough protein. Protein makes up anywhere between 15 to 20% of our bodyweight. The bottom line is that protein is indispensable and it's the raw material that is needed to build muscle and other bodily tissues.

Of course, in his day one of the most popular protein supplements was casein. Today, we know that whey protein can keep us in a positive nitrogen balance state easier and quicker than using just casein protein.

The Bruce Lee Workout

His workouts were intense. Even Joe Weider... "The King of Bodybuilding" remarked that Bruce Lee's body was light years ahead of it's time. Bruce incorporated many different components into his workout program. Isometrics, free weights, yoga, and bodyweight exercises just to mention a few. Bruce Lee abandoned free weights really early on in his training. He felt that having big bodybuilder muscles was of no advantage to a martial artist. He focused more on what he referred to as "Functional Strength."

He realized very early on that isometric exercise was able to provide him with superior strength gains. He also used an "Isometric Power Rack" for a while in his training program. If anything defines Bruce Lee it's his ability to think outside the box. His mentality of... "use what works and discard what doesn't" -- has made him an innovator in many different fields.

For example, Bruce used every known isometric exercise device available in his training including a device that was then called the Tensolator. Using isometric exercise equipment was something that he made part of his training routine. And in fact, so have many mixed martial arts practitioners today!

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