Go Back   Bodybuilding.net - Bodybuilding Forum > >

Best workout routine for max gains

Thread Tools Display Modes
Old 05-05-2012, 07:16 AM
yuris yuris is offline
Rank: Member
Join Date: Jan 2011
Posts: 55
Default Best workout routine for max gains

What do you think is the best routine for max gains when your doing anabolic cyle?

Workout 2 times a week each muscle group?

4 exercises for each muscle group? more?

Starting with heaviest loads with few rep, to lighter loads with more reps. Example 4 x 6 x 8 x 10 x 12 (starting with weight that you almost can't do the 4 reps)

Diet on more protein than carbs? Carbs are very important of course, but if we can eat enough to make a great workout and enough to recover, avoiding consuming extra carbs that goes to fat, it should give you lean mass with low fat.

Rest between reps? 1min? no rest? Super series?

I usually combine 2 different exercices for each muscle group, for example, Squats with press, resting about a minute, just enough time to increase or decrease the weight.

or i combine 2 exercises totally opposite, Incline bench press with Chin-ups.

I'm thinking about training starting with very heavy loads with few reps, and decreasing the weight and increasing the reps. Of course after a good worm up to avoid injury.
After the work out, a bit of cardio to burn extra calories, to avoid to much fat.

What is your thoughts?
Reply With Quote
Old 05-29-2012, 01:32 AM
camall69 camall69 is offline
Rank: New Member
Join Date: May 2012
Posts: 3
Smile good ideas

You must remember that one of the key techniques to building muscle is varying it up. People that do the same workout routine for years start to lose their gains so make sure you're changing it every so often. Maybe you could train every muscle group once a week on a two week timetable where week#1 is heavy weight low reps and week#2 is light weight high reps.

Also, supersets work very well, if you're doing an arm workout for example, doing bicep curls followed by tricep push downs without any rest can be beneficial, it gets the blood and nutrients flowing as well as stimulating your CNS even more.

Heavy compound lifts are also needed to build muscle. You might associate things like deadlifts and squats with strength building but they actually stimulate your CNS so that you get maximum growth hormone produced and maximum recovery.

I hope this has helped a little bit,
Reply With Quote
Old 06-07-2012, 10:09 PM
yuris yuris is offline
Rank: Member
Join Date: Jan 2011
Posts: 55

I'm varying up. But i don't agree when you say low weight with high reps. In order to build muscle, you first must "destroy it", with high reps and low weight you are just training resistence.
And i'm changing the workouts excercices all the time
Reply With Quote

  Bodybuilding.net - Bodybuilding Forum > >

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Display Modes


All times are GMT -8. The time now is 09:50 PM.

Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.