The workout programs design on this page are those personally used by myself and other champions over the years. If you follow them I can assure you of great results. However, to thy own self be true. Bodybuilding is a sport that allows a person to challenge his or her personal best on a daily bases. Whether the challenge is to gain weight, loss, or trying to add an extra inch on the arms. There’s no end to the quest for the perfect body. If you are just getting started I strongly advise using the beginners program. You must familiarize the body with the feel of resistance and balance. After 4-6 weeks you’re ready to take it to the next level.
There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let’s get started by first laying the ground rules.
1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress.
2. It doesn’t matter what you’ve read, always pyramid your sets. Which means to start with a lighter weight and increase the weight as your muscles become warmer.
3. For developing quality mass I recommend your rep range between 6-10 reps. It’s not the quantity but the quality.
4. On days when your body feel fatigue cut back on the number of sets and the amount of weight or go home get some rest and return later or the next day. Not listening to your body could result in getting injured.
5. While training stay focused on the set from start to finish. The mind and the muscle must be linked together at all times. This will help avoid injuries.
You can’t train like a horse and eat like a bird and pack on muscle mass. The body works by the simple rule of “Demand and Supply”. Also remember that quality calories produce a quality body. Lets now move on to the first of the two Three on off one mass building workouts.
Day 1 Chest:
• Bench press (barbell) 4 setsx6-8reps
• Flat bench dumbbell press 3 setsx8-10reps
• Incline barbell press 4 setsx6-8reps
• Incline dumbbell press 3setsx8-10reps Biceps: Barbell curls 4 setsx6-8reps
• Preacher curls 4 setsx8-10reps
• Triceps: Press downs 4setsx10-12reps
• Lying French press 4setsx 6-8reps
Day 2 Legs:
• Extensions 4 setsx12-15reps
• Leg Press: 4 setsx10-12 reps (every 3 rd leg workout)
• Squats: 4-5 setsx8-10reps
• Hamstring curls 4setsx8-10reps
• Stiff leg deadlifts: 3-4 sets 8-10reps (every 3 rd workout)
Day 3 Back:
• pull downs (front) 4setsx8-10reps
• Bent barbell rows 4 setsx6-8reps or T-bar rows
• Long cable rows 4setsx8-10reps
• Shoulders: Military press (standing) 4-5setsx6-8reps
• Lateral raises 4 setsx8-10reps
• Upright rows 4 setsx6-8reps
Day 4 Off
Note: Abdominal and calves are to be train on each workout day.
Abdominal:
• Vertical leg raise 4setsx15-20reps
• Incline sit ups 4setsx15-20reps
• Seated leg raise 4setsx15-20reps
Calves: (Calve training must be performed using heavy weight)
• Standing toe raises or donkey machine toe raise 6setsx15-20reps
• Seated toe raise 3-4 setsx15-20reps
The next Three on off one program is design for the 2 nd Three on off one training section. This workout entails more quality movements. Which will bring out more muscle separation. So lets get started.
Day 1 Chest:
• Bench press (barbell) 4-5setsx6-8reps
• Incline barbell bench press 4sets 8-10reps
• Lying dumbbell fly’s 4setsx 10reps
• Dips 3-4setsx 12-15reps
• Cable crossovers 3-4setsx12-15reps (every other workout using this routine)
• Biceps: Barbell or dumbbell curls 4-5setsx6-8reps
• Incline dumbbell curls (seated) 4setsx8-10reps
• Concentration dumbbell curls 4setsx8-10reps
• Triceps: Press downs 4setsx12-15reps
• One arm dumbbell extension 4setsx8-10reps
• Reverse one-arm cable extensions 3-4setsx10-12reps
Day 2 Legs:
• Extensions 4-5setsx12-15reps
• Leg press 4setsx10-12reps
• Squats 4-5setsx8-10reps
• Leg curl 4setsx8-10reps
• Stiff leg deadlift 3-4setsx6-8reps (every other workout using this routine)
Day 3 Back:
• Pull downs 4setsx10-12reps or wide grip pull-ups 4setsx6-8reps
• Bent barbell row 4setsx8-10reps or T-bar row 4setsx6-8reps
• Long cable rows 4setsx8-10reps
• One arm dumbbell row 4setsx8-10reps
Day 4 Off
Repeat abdominal and calve routines as shown on the previous Three on One off work out program.
Q:
A guy at my gym told me not to waste time training forearms, because you either have them or you don’t. Mine are stubborn, so should I even bother training them?
A:
You think your forearms are stubborn? You should meet the mule we keep at Haney’s Harvest House!
In all seriousness, absolutely train your forearms. They are part of your whole body and, as a bodybuilder, it’s your duty to train them, just like any other bodypart. It is true that the forearm muscles can be quite stubborn for some people, but that is no reason to avoid training them. Think of it as a challenge to make them grow.
Forearm training is a simple matter for me. I knew from the start that they didn’t require many different exercises, because they receive a lot of stimulation from other upper-body workouts. So I would simply do one exercise to hit the flexor muscles of the forearm and one to hit the extensors.
For the flexor portion, which is the side in line with your palms, I recommend barbell wrist curls. I prefer doing higher reps for forearms than for other bodyparts since they’re designed to take so much stress throughout the typical day. With the lickin’ they get from doing daily chores and activities, you have to give them some extra work if you want them to respond.
Load a barbell with a weight that will allow you to get 15 to 20 reps, and place it on the floor at the end of a bench. Now grasp the barbell with an underhand grip, keeping your thumbs below the bar. Sit on the end of the bench and rest your elbows on your knees. Then curl the barbell up and let it slowly drop back down until your hands are hanging. Make sure not to swing or jerk the weight, as this is a sure-fire way to pull something. Do three or four sets of these, remembering to concentrate on your form, not the weight. Sometimes, I would put only a 25-pound plate on each side of an Olympic bar for these. If my forearms burned afterward, that was all that mattered.
Next, I suggest doing reverse wrist curls. This is basically the opposite movement of the one you just performed. Take an overhand grip this time, making sure to keep your thumbs under the bar for support. You will definitely have to go lighter for this exercise as you put yourself at a mechanical disadvantage in comparison with standard wrist curls. Again, aim for 15 to 20 reps, three or four sets.
Train your forearms twice a week, but not on arm day. You want to have the strength to really focus on your forearms, but if they’ve just spent the last half hour working on preacher curls, dumbbell curls and pushdowns, they’re going to be sapped already. Ideally, you should train them with legs. That way, they’ll be fresh by the time you get to them.
Whatever days you decide to train them, please don’t give up on your forearms. They may be stubborn as a mule, but that doesn’t mean they won’t budge. Trust me on this one.
Simple Forearm Action Workout |
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| Forearms |
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| Exercise | Sets | Reps |
| Barbell wrist curls | 3-4 | 15-20 |
| Reverse wrist curls | 3-4 | 15-20 |