Effective Bodybuilding Workouts

5 Effective Bodybuilding Workouts

5 Effective Bodybuilding Workouts – Pick A Workout, Pack On Muscle

If you’re serious about packing on muscle, pick a workout that’ll help you do it.

To gain muscle, you need to pick the right training program. Effective bodybuilding workouts make the difference between effortlessly reaching your ideal physique – and failing miserably as you suffer and struggle to gain muscle.

There are different kinds of bodybuilding workouts to suit every preference and need. The challenge is in selecting the one that’s right for you. A program that is based on principles of muscle building will deliver better results than one which isn’t.

So read about these 5 effective bodybuilding workouts and see which one suits you best.

1. The 5 x 5 Program

 

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One of the most effective bodybuilding workouts is the five by five program. This method of muscle building is based on 3 main exercises that are designed to build major muscle groups of your body. Each exercise is done for 5 sets of 5 reps each. If you want to, you can top this off by a few isolated sets of other exercises, though it isn’t part of the workout.

Advantages:

You’ll exercise more frequently with the 5-by-5 program and because the workout effectively engages the major muscle groups, your body will release more testosterone which helps bulk up faster. Expect to feel hungrier as you follow this workout program since it is extremely intense and burns calories.

Drawbacks:

A major limitation of the 5-by-5 program is that it isn’t suitable for beginners. Without experience, there’s a danger that you’ll overtrain and injure yourself. If you’ve been bodybuilding for around 6 months, then your body will be ready to take the stress of this effective bodybuilding workout.

Another disadvantage is that since this workout involves lifting heavy weights thrice in a week, you can’t combine it with any other sports training or athletics. This is only suitable for those who don’t plan any other exercise than this 5 by 5 workout.

Exercises:

  • Barbell Squats
  • Barbell Bench Press
  • Bent Over Barbell Rows
  • Pull ups
  • Side Lateral Raise
  • Sit ups

Various other combinations of exercises are also possible with this effective bodybuilding workout.

 

2. German Volume Training

 

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The next of 5 effective bodybuilding workouts is German Volume Training, which is similar to the 5 by 5 program but with a higher rep range (10 per set). The workout is structured to focus on 2 muscle groups every day, alternating every 3 days.

Advantages:

For experienced bodybuilders, the German Volume Training lets you build muscle mass very rapidly, provided you combine it with a bodybuilding protein diet. If you ignore your diet as you follow this plan, you’ll burn out quickly. For the best results, eat a high calorie diet.

Drawbacks:

This workout is also intense, leaving little room for any other exercises or sports training. Essentially, you’ll give up everything else you’re doing for bodybuilding to concentrate on this workout. You also need time to relax and recover from the sessions.

Another disadvantage is that this isn’t the best strength development program. Pure strength training is rooted in lower rep routines, while this one pushes you to a higher rep range.

Exercises:

  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Butterfly
  • Incline Bench Pull
  • Pick one compound exercise for each muscle group. 
  • Hit this hard with 10 sets of 10 reps each. 
  • Additional isolated exercises are optional. 
  • Keep the pace hectic by resting no more than 60 to 90 seconds. 
  • Due to the high reps, use a lower weight load for exercises. 
  • Take one day off in between workouts, and rest completely over weekends.

 

3. FST-7 Bodybuilding Program

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The next effective bodybuilding workout is FST-7. It is refreshingly different from other programs in not recommending specific exercises but instead offering guidelines. FST-7, short for fascial stretch training, aims to put stress upon fascia which encloses muscle fibers to promote muscle gain.

FST-7 workouts are effective because they boost delivery of aminoacids, minerals and oxygen to the muscle groups being exercised. 7 sets of 15 reps each for each muscle group ensures bulking up quickly. Breaks between sets are short, at 30 seconds or less. Weights used are lesser than with other workouts because of the higher reps.

Advantages:

The benefits of these effective bodybuilding workouts include flexibility with exercises and the option to focus on body parts you want to build up. Another advantage is that the higher reps speed up metabolic rate significantly which helps weight loss and muscle gain. As with any other workout, what you eat helps determine the effectiveness of this workout.

Drawbacks:

The biggest disadvantage with this otherwise effective bodybuilding workout is that you may struggle with recovery and therefore work out less often. But if you persist, you’ll find your body quickly accomodates to this routine.

Expect more soreness than with other exercise programs and adjust your schedule to prevent injuries.

Exercises:

  • Barbell Curl
  • Hammer Curl
  • Standing Biceps Cable Curl
  • Close Grip Barbell Bench Press
  • Seated Triceps Press
  • Overhead Triceps Extension
  • Seated Calf Raise
  • Standing Calf Raise

 

4. Split Training

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A fourth effective bodybuilding workout is a split upper/lower training program, performed on a 2 on – 1 off schedule. Each muscle group is exercised two times in a week.

Advantages:

This is a good choice for beginner weight lifters who want to build muscle mass. What makes it an effective bodybuilding workout is that you’ll get enough rest which is less stressful. Even for advanced bodybuilders, the total sets can be increased allowing for muscle gain.

Drawbacks:

There are few drawbacks to this nice and effective bodybuilding workout. It is adaptable to different schedules and requirements, with the only deterrent being that you only exercise 4 days in a week.

Exercises:

The split training workout is versatile and you can carry it out using different exercise combinations.

  • Barbell Squat
  • Dumbbell Lunges
  • Leg Extensions
  • Lying Leg Curls
  • Standing Calf Raise
  • Hanging Leg Raise
  • Dumbbell Bench Press
  • Bent Over Barbell Rows

 

5. Whole Body Workouts

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The final pick of effective bodybuilding workouts is the full-body workout, which exercises all major body muscle groups with 3 exercises of your choice. You’ll do one exercise each for your quads, hamstrings, chest, back and shoulders.

Advantages:

Suitable for beginners, if they start with fewer reps and work their way up. Even advanced bodybuilders will find it good to gain muscle. Various combinations of exercises are possible, which gives variety and progress.

Drawbacks:

Because it exercises the whole body, this effective bodybuilding workout isn’t ideal to develop a certain part of your body. Such specialization workouts demand a different routine, and fitting it alongside a whole body workout can be difficult.

Exercises:

A good routine for this effective bodybuilding workout involves these exercises interspersed with 60 to 90 seconds of rest between sets.

  • Barbell Squat
  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Seated Barbell Military Press
  • Barbell Curl
  • Seated Triceps Press
  • Seated Calf Raise

So there you have a choice between 5 effective bodybuilding workouts. You can switch between them until you find your ideal program.

Whichever choice you make, be sure to combine it with a healthy bodybuilding protein diet and adequate rest periods for the best muscle gain outcome.

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