Body Building Techniques

Bodybuilding techniques were developed to compete against the plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized to increase sport specific requisites (speed, balance, coordination, agility, reactivity, flexibility, strength, etc). Techniques described here involve hypertrophy of the muscle complex (i.e. muscle, tendon, ligament, joints, and bones). As you focus on long-term goals, you must prepare the supportive structures to adapt and change as our muscles are continually growing.

Currently, a prevalent theory in gyms today is that of progressive overload. This theory has its basis is the belief that you need to lift more to get bigger, or progressively overload the muscles to cause them to grow. This type of training is very hard to perform for long period of time. If this can be done during your entire bodybuilding career, you would see 400 lbs. guys in the gym bench-pressing 1500 lbs! Progressive overload training can be done for different periods of time but is not the only way to train.

6 Day Bodybuilding Workout Schedule:

Monday: Chest and Triceps
Chest:
1. Incline dumbbell press - 4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press - 4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies - 3 sets of 12, 10, 8 reps.
4. Cable crossovers - 2 sets of 15, 12 reps.
Triceps:
1. Pushdowns - 4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope - 3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks - 3 sets of 15, 12, 10 reps.

Tuesday: Back and Biceps
Back : 1. Lat machine pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows - 4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions - 3 sets of 18, 18, 18 reps.
Biceps: 1. Incline dumbbell curls - 4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls - 4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and Abs
Cardio: 1. 30-45 min. of bike, treadmill or Stairmaster.
Abs: 1. Crunches - 3 sets of 50, 50, 50 reps.
2. Leg raises - 3 sets of 25, 20, 20 reps.

Thursday: Legs
1. Squats - 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions - 4 sets of 15, 12, 12, 10 reps.
3. Lunges - 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings - 4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises - 4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders/Biceps
Shoulders: 1. (Military) barbell press behind the neck - 4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals - 4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell - 3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals - 4 sets of 15, 15, 12, 12 reps.

Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset with barbell curls - 4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps

Saturday : Running