Category Archives: Effective Bodybuilding Workouts

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


Skinny Guy Workout Plan

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.


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.


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.


  • 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


Skinny Guy Workout Plans - Bodybuilding Diet

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.


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.


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.


  • 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

Skinny Guy Workout Plans - Get Psyched Up

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.


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.


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.


  • 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

Skinny Guy Workout Plans - Stick It Out

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.


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.


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.


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

Skinny Guy Workout Plan - Muscle Gain Equipment

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.


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.


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.


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.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

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Critical Bench Review

A Review of Mike Westerdal’s Critical Bench

In “Critical Bench”, a 12 week long muscle building program, respected trainer and coach Mike Westerdal gives you all that you need to get in shape. With this Critical Bench review, you’ll learn about a program that can help you build muscle and get ripped… fast.

The scientific sequence of exercise routines will help you gain muscle strength without adding any more fat or flab to your physique. The biggest benefit users have noticed is that it will enhance your ability to bench press more than your peers.

How does Critical Bench work?

Mike Westerdal, a fitness coach and bodybuilding expert, draws upon his vast repertoire of exercises and solid knowledge base to devise a tested and proven system that can increase your bench press by 50 pounds or morewithin a few weeks.

You will learn the specific exercises and techniques of weight lifting that can help boost your bench press safely and rapidly.

Critical Bench Review

The True Facts About Mike Westerdal’s Best-Selling Muscle Building Program

Click here to download Critical Bench now*

Critical Bench Reviews

So you want to gain muscle while you lose fat – fast?

Traditionally, the benchmark for measuring strength in men has always been the bench press. It is the exercise that most men compete with each other on, and regardless of the strength of any other part of their body, they will always refer to their bench press as a measure of their strength.

If you are looking to increase your bench press, or your overall strength in general, then the Critical Bench Program may be able to help you do that without the need for nutritional supplements or dangerous diet programs.

Click here to download Critical Bench now*

What Is Critical Bench?

This is a 12 week power building program that provides you with everything you need to get in the best shape of your life, build muscle mass, and get ripped. It helps you add significant amounts of strength without putting on any fat, but perhaps more importantly it will help you to bench press more than your friends.

How Does This Program Work?

Mike Westerdal Critical Bench review The Critical Bench program was developed by Mike Westerdal, who is a fitness trainer and bodybuilder. He has coached hundreds of athletes, many of whom have seen increases in bench press of up to 50 pounds in just a few weeks.

This program shows you the very specific exercises and ways of lifting that you should utilize in order to increase your bench press quickly and safely.

Obviously, when you are working on one particular exercise such as this, you do need to be careful about overdoing things and hurting yourself, and the Critical Bench program keeps that in mind.

Not only will you learn various methods of bench pressing, but you will also learn how to use alternative methods of training such as hybrid power-lifting and bodybuilding. By using compound lifts as well as auxiliary exercises, you will develop your overall upper body strength.

It should be said that this product is not for all men, and if you have any health issues or injuries, you should talk to your doctor before using this. That being said, the Critical Bench program has been used by thousands of men all over the world to break through their bench press plateaus.

Try out Mike Westerdal’s Critical Bench now – Click here *

What Are Real Guys Saying In Their Critical Bench Review?

When you read the Critical Bench reviews that are written by real guys who have used this program, you will see that they are pretty excited about the results in general.

Not only are they seeing significant increases in their bench press, but increases in strength, size, and a reduction in body fat as well.

This has been astounding for me. I am lifting more than I did in college, and I am seeing increases week by week now.”
William, TX (testimony from company website)

I would have no problem recommending this to any guy who wants to lift more. All of the tips in this program really seem to work.”
Mike, NJ (testimony from company website)

What a lot of guys really appreciate about this product is that the Critical Bench program focuses solely on developing this particular type of upper body strength. You simply will not find this kind of focus in any other product available today.

I had a bet with a friend who did not think I could bench more than him. After three weeks of using Critical Bench, I won that bet.”
Barry, CA (testimony from company website)

Critical Bench review


Try out Mike Westerdal’s Critical Bench now – Click here *

Where Can You Get This Program?

When you order the Critical Bench Program from the official website, you will get the full nutritional program manual that provides everything from substitution charts to weekly grocery lists. It also includes

  • a variety of motivational and goal setting worksheets,
  • cooking methods,
  • ways to track your workouts and progress, and
  • a quick start guide for meal planning

This also comes with 24 different calorie meal plans, each of which is 84 days long. For a limited time, you can get free instant access to “7 Fastest Ways to Increase Your Bench”, which will help you to really show off in the gym.

This entire program comes with a 60 day money back guarantee, so if you go through the program and do not find that it helps you pack on muscle and lift more than ever before, you can get your money back with no questions asked.Get Instant Access

Is the Critical Bench Program Right for You?

If your goal is to develop upper body strength and bench press more, then there is little doubt that this is the ideal solution for you. The Critical Bench Program has been used by thousands of men all over the world successfully, many of whom have some very significant increases in strength to show for it.

This will require you to put in a fair amount of work in the gym, but with this kind of focused effort you should be able to increase your bench press within a reasonable time span.Critical Bench review Muscle Building

Try Critical Bench for yourself from the official website.
You can learn more about Mike Westerdall’s Critical Bench when you visit the official website here.

Get Critical Bench from the official website.Go to the Official Site

Skinny Guy Workout Plan

How I Went From a Skinny Guy Wanting To Build Muscle To ‘Fit, Strong and Muscular’ In Just 30 Days – By Following a ‘Secret’ Bodybuilding System!

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Skinny Guy Workout Plan - Renegade Strength Club Reviews


Like most skinny guys who want to build muscle, I’m a ‘hard gainer’ or ectomorph.

Y’know, I have the thin, fragile body type which seems a far cry from the muscular hulks who span the cover page of bodybuilding magazines or adorn the homepages of muscle gaining websites.

Skinny Guy Workout Plan - Bullworker ad
If you remember or can relate to this ad for an Atlas “bull worker” muscle building machine, then you’ll know exactly what I mean.

Especially this cartoon strip of a bully kicking sand in the face of a wimpy looking guy who’s at the beach with his girl. I’d see it in every comic book I read – and each time, it made me cringe!

Skinny Guy Workout Plan - Bullworker ad
An Adonis-like body always seems like a remote dream – no matter how hard I worked out or trained, no matter how many supplements I took or diets I tried.

Muscle never seems to stick on to my bones.

And then, everything magically changed… once I realized the bodybuilding mistakes I had been making, and followed a proven muscle gaining SYSTEM with this skinny guy workout plan.

This story is about exactly what I did for 30 days to put on muscle like never before and get fit, strong and heavier.

A Word of Introduction About Bodybuilding

Skinny Guy Workout Plan - Weight Lifting

Before I get started, let me bust some muscle gaining myths…

  • Bodybuilding for hardgainers is NOT EASY. In fact, if you’re an ectomorph (a.k.a. skinny guy!) like me, you’ll have to work harder and accept a lesser result than others. That’s just how it is.
  • Muscle gaining takes discipline and consistency. If you can’t (or won’t) put in the effort daily for 30 days to workout for atleast half an hour, forget about bodybuilding.
  • It isn’t magic or wishful thinking that’ll bulk you up. It’s just pumping iron, lifting weights, doing push-ups, and following a simple workout schedule. No frills and fancies. No costly gym equipment or memberships necessary.
  • What you eat matters just as much as how hard you exercise. Unless you learn what to eat and when, you can pump dumbbells or do squats till your muscles burn – and have nothing to show for it in the end.
  • Bodybuilding is as much mental as it is physical. You need the right attitude, determination and discipline to succeed at putting on more muscle. Working on your mind while you train your body is critical to success.

Ok, with those general points out of the way, let’s begin.

1. Choose Your Guide


Skinny Guy Workout Plan - Choose Muscle Gaining Program

Like you, I too have struggled to gain muscle for several years. I have tried one system after another. None of them worked.

Ok, so a few did work in the short term. But the gains quickly peaked. Beyond that point, it hardly mattered how much harder or longer I exercised. Nothing happened.

When I started following Jason Ferruggia‘s bodybuilding program, I didn’t expect anything to be different.

But it was.

By starting out explaining what a ‘hard gainer’ (ectomorph) was, and why we have so much trouble gaining muscle, Jason set the tone for HOW I would follow the exercise routine recommended in Renegade Strength Club.

And that helped stick with the skinny guy workout plan!

When you understand what’s going on with your body as you work out, and realize why each component of a bodybuilding program is important, you’re more likely to follow the advice more closely.

That’s why, with MGS 2.0, I didn’t question or hack the system. I just followed it. And that’s also the reason why it worked out so well.

You don’t necessarily have to follow Jason Ferruggia’s program. Pick any of the others, if you like. There are some nice ones reviewed here at ‘Bodybuilding Reviews‘.

Once you’ve chosen your muscle building guide, FOLLOW IT.

2. Pick Your Program


Skinny Guy Workout Plan - Muscle Gaining Program

No, it’s not the same thing as choosing your guide.

You see, most guides, trainers and fitness coaches have tailored workout routines for different kinds of people.

Some may be serious bodybuilders who plan to compete in shows. Others may just want to exercise for fitness. A few may need to bulk up for health reasons.

Each kind of bodybuilder has a different set of requirements.

And skinny guy workout programs can be designed to specifically meet those needs.

That’s why you should take the time to pick a program that’s right for you.

  • Think about why you’re working out.
  • Decide your own goals and end-points.
  • See if a program will be suitable to your physical capabilities.
  • Check if you have access to any special equipment or resources that are needed.

Then pick your bodybuilding program. Unless your proposed exercise plan is one you can get excited about and embrace wholeheartedly, trust me… you won’t stick with it for 30 days (or more).

3. Buy Your Equipment


Skinny Guy Workout Plan - Muscle Gain Equipment

Not all exercise workouts require costly or specialized equipment. But almost every muscle gaining program involves lifting weights and doing certain exercises.

You can make do with household items for most exercises. Any heavy piece of metal, like a flat iron or pipe, can serve as weights. A doorway with a horizontal frame can become your pull-up crossbar. And there’s nothing wrong with doing push-ups on the floor or using a couch or chair as an exercise strut.

But sometimes, it can be a smart investment to buy some exercise equipment.

I bought a pair of dumbbells with detachable weights of 1 kg. each. It was very reasonably priced, at around $3 per kilogram.

The advantage with buying weights is that it was comfortable to lift them, and I could make more precise adjustments as I progressed through my program and gained muscle.

One reason I liked Jason Ferruggia’s ‘Renegade Strength Club’ guide is that it offered multiple options as alternatives for a skinny guy workout plan.

If you want to do an exercise or workout, Jason suggests various ideas – buying equipment, re-purposing something around the house, or even doing an equivalent exercise without using equipment at all.

That’s nice. It lets you tailor a exercise routine to your circumstances. After all, not everyone is looking to spend a small fortune on bodybuilding!

Where to get your exercise equipment?

Skinny Guy Workout Plan - Where To Buy Muscle Gaining Equipment

The best bet is to visit a sports store near home. Most shops have expert salespeople who can guide you to making the right choice.

If that isn’t an option, you can order gym equipment online and have it delivered to your home.

Of course, if you have access (and a budget!), you could sign up for a gym membership where you’ll have a range of machines and weights to use.

4. Decide Your Workout Schedule


Skinny Guy Workout Plan

Remember what I said about discipline being most important to achieve your bodybuilding goals?

Well, it begins by setting yourself a routine which is convenient and comfortable, fits into your regular daily activity schedule. Otherwise, if you have to struggle and suffer to find time to exercise, you’ll be tempted to give up soon.

So the first thing is to decide WHEN you’re going to exercise.

There’s advantages in doing your workout early in the morning. And later in the evening. And any time in between.

In other words, it doesn’t quite matter!

Just make sure you get it done. At the same time every day. So you’ll establish a routine.

Personally, given my work day, it made more sense to exercise in the evening (around 5 p.m.). So I’ll drink a cup of coffee at five ‘o’ clock and exercise for the next 45 minutes.

Jason Ferruggia himself works out in the mornings, soon after waking up. Your preference is what matters.

Once you’ve assigned time out of your daily cycle for exercise, it’s time to formulate your skinny guy workout routine – what exercises you’ll do, how long you’ll do each one for, what sequence will you follow, and how long you’ll rest in between sets.

My Bodybuilding Skinny Guy Workout Plan


Skinny Guy Workout Plans

I promised to outline exactly what workout pattern I followed to gain muscle in 30 days following the Renegade Strength Club 2.0 program – and I will.

Here is a brief outline of my exercise regimen. If you don’t know what a particular exercise is, don’t worry. I didn’t either. And no guide will explain everything fully.

The good news is that there are countless YouTube video tutorials that explain each exercise with live demonstrations.

Just watch them for a few minutes, listen to the trainer explain the vital points to follow, and then go ahead and do the exercise.


I start my workout with a set of 6 warm-up exercises. I do each one for 8 ‘reps’ (repetitions) using a 2.5 kg dumbbell, taking short 10-30 second breaks in between.

Warming Up

  • Warm up exercise #1: Lateral dumbbell raise
  • Warm up exercise #2: Bent over lateral raise
  • Warm up exercise #3: Bent over Y-raise
  • Warm up exercise #4: Shrug
  • Warm up exercise #5: Dumbbell front raise
  • Warm up exercise #6: External rotation lying on side

This will typically take 10 to 12 minutes, after which the regular workout begins.

Renegade Strength Club Workout Exercises

  • 1. Bodyweight Prisoner Squat: 8-10 reps, 3 sets
  • 2. Bench Press: 7-8 reps, 3 sets
  • 3. Military Press: 7-8 reps, 3 sets
  • 4. Hammer Curl: 7-8 reps, 3 sets
  • 5. Inclined Dumbbell Row: 7-8 reps, 3 sets


  • Even the ‘Beginner’ workout in RSC has way more exercises than this. I adapted the routine for myself, and only do these routines. It worked well. Maybe, if I’d pushed to do the entire recommended workout, my muscle gain would have been faster (or greater)!
  • While starting out, I did only 1 set of each exercise. In a few days, as my muscles got toned and stronger, I was able to step up to two sets. A week or so later, I could manage 3 sets of each comfortably. That’s how rapid muscle gain can be.

Once again, I’ll stress this important message.

More than your workout routine and what exercises are in it, what matters is that you exercise REGULARLY. Which is why discipline is high on the list of things that define your muscle gaining success.

Even if you’re a hardgainer (ectomorph), you can gain muscle nicely by working out on a system.

5. Plan Your Bodybuilding Diet


Skinny Guy Workout Plans - Bodybuilding Diet

What you eat determines how nicely your muscles bulk up.

Too many bodybuilders work out enthusiastically – but drop the ball when it comes to eating right.

Many don’t care to inform themselves about the best bodybuilding diet and nutrition plan. Make sure that the program you follow has advice about what to eat and when.

Jason Ferruggia’s ‘Renegade Strength Club 2.0‘ comes with a detailed meal plan including instructions on how to plan, cook and eat for the best muscle gaining outcome.

Like your exercise plan itself, your diet plan will need tweaking to fit your preferences and situation.

Maybe you can’t cook and eat 6 meals a day. So you’ll have to work around that constraint. Or maybe you have food allergies that must be taken into consideration.

Some people cannot consume the necessary nutrients through food alone and will require extra supplements to make up the deficit.

Whatever it takes to get your bodybuilding diet going, you must make sure you manage it. That’s because all the effort you put into workouts will go to waste if you don’t back it up with an adequate nutrition.

Eat right, and you’ll gain muscle – fast!

6. Psyche Yourself Up


Skinny Guy Workout Plans - Get Psyched Up

If you’re not in the habit of exercising regularly, sticking to a workout plan can be the hardest thing in your life.

I faced this challenge almost daily. When the clock ticked around to 5 p.m., a strange reluctance seemed to set in. My mind started furiously seeking excuses to delay starting my workout.

Luckily, Jason Ferruggia’s ‘Renegade Strength Club has an entire section in it devoted to psyching oneself up for exercise.

It helped.

Also, my intense desire to gain muscle at least this time helped. This was going to be the skinny guy workout plan that actually works for me!

Strangely enough, the resistance was only to getting started. Almost never was I tempted to give up midway through a workout. In fact, I didn’t even cut short a routine except once (when my arm ached so badly, I did 5 reps instead of 8 in a set).

So knowing that the hardest part is to begin, I developed a ‘cheat’. I’d fool my body by pretending to ignore the clock – and then, suddenly, jump up, grab my dumbbells, and start warm up exercises.

Of course, all through the day I also kept reminding myself about the importance of my program – and reassured myself that it wasn’t in vain this time, by flexing my arms and watching those biceps pop up nicely!

It true. Nothing succeeds quite as well as success. And seeing some results show up from bodybuilding can be the best motivation to get going on your workout daily.

7. Stick With Your Skinny Guy Workout Plan


Skinny Guy Workout Plans - Stick It Out

This is the final piece of the bodybuilding success puzzle.

But it’s by no means the least important.

In fact, looking back at past attempts of failed muscle gain, I believe it’s one of the most vital aspects of bodybuilding.

Stick with your skinny guy workout plan.

It takes at least 30 days to see meaningful muscle gain.

So make a committment that you’ll stick with your workouts for at least a month.

That promise you make to yourself will be the biggest factor that determines whether or not you’ll gain muscle.

By putting these principles into practice, in just 30 days I went from ‘skinny guy’ to fit, strong and muscular.

You can do it too.

Just pick the right program, follow it with persistence, and enjoy the results.

Here’s wishing you happy muscle gains and better fitness!

So You Want To Learn How To Gain Muscle?

This is a program that is delivered online and has been developed by a fitness instructor and muscle builder named Jason Ferruggia. He has been working in the fitness industry for almost two decades and has used his knowledge of training hundreds of people to develop a program that will help you get the lean muscle mass that you have always wanted.

Try Renegade Strength Club for yourself from the official website.
Get Instant Access


Adonis Golden Ratio Review

– The True Facts About John Barban’s Best-Selling Bodybuilding Program

Click here to download Adonis Golden Ratio now*

This Adonis Golden Ratio review will help you decide whether or not to try it out. Body building programs that are created to help men build up muscle will contain some sort of exercise routine. The popular Adonis Golden Ratio exercise program is no different.

This program is built on a twelve-week schedule that will vary depending on how out of shape your body is from the perfectly sculpted male form. If you are very skinny or you have a lot of extra body fat, then the entire twelve weeks might even need to be extended over a longer period.

As with any program, if you are interested in the Adonis Golden Ratio Exercise program, then you must take some time to get to know the creator of the program.

Let’s talk a bit more about who John Barban is before you can understand how his program will work with your body building efforts.

John Barban is the creator and developer of the Adonis Golden Ratio exercise program. This program is a unique and revolutionary twelve-week program that guarantees that you will lose weight and therefore have a body that is muscled and toned – one that you’ll be happy to show off.

John spent his adult life learning more about the relationship between exercise and nutrition to the human body. He earned a Bachelor’s degree, as well as a Master’s, from the University of Guelph in Human Biology & Nutrition. He then went on to continue his education at the University of Florida, pursuing more graduate work as he taught Exercise Physiology.

He has worked with some of the biggest names in the nutritional supplement industry, adding to his knowledge and research of how to build up lean muscle mass and burn off fat. Using his own academic credentials and his experience in working with the best of the sports supplement companies, he came up with the idea of the Adonis Golden Ratio Exercise Program.

Adonis Golden Ratio Reviews

 What is the Adonis Golden Ratio Program?

The Adonis Golden Ratio Exercise Program is a twelve week program that works with your own personal body type, helping you to create a customized meal plan and the best exercise plans for you, in order to facilitate muscle growth and fat loss.

Studies have shown that many men are very unhappy with their bodies, and want to build up their muscle and lose fat. The important thing to keep in mind is that there is a wrong way and a right way to achieve these results.

The Adonis Golden Ratio Program is foolproof because it is backed with scientific research, as well as John Barban’s personal experiences and expertise on this subject. This makes him the best guide for your journey to losing fat and building muscle.

The basis of the Adonis Golden Ratio Exercise Program is the Adonis Index – the golden ratio of 1:1:6. The focus is both nutrition and exercise routines in order to reach this perfectly balanced ratio instead of focusing simply on getting big and bulky, which can make you end up looking quite disproportionate.

The approach of the Adonis Golden Ratio is original – the focus is more on fitness in order to achieve the perfect male body, instead of simply bulking up your muscles.

This golden ratio of Adonis is based on the god Adonis, who is said to have the most appealing proportions found in nature. The Adonis Golden Ratio Program helps you to get as close as possible to achieving this with your own body, based on your personal diet and exercise needs.

This program is perfect for those who are new to diet and exercise and want to have a perfect physique in twelve weeks, considering both fat loss and muscle growth. This program contains a step by step process that will lead you through the details of finding the right exercise and diet program that is based on your own body.

The program bears in mind that diet and exercise is not a “one-size-fits-all” program, and is based on the belief that everyone’s needs are unique.

Regardless of current activity levels, or weight/training stamina, this Adonis Golden Ratio review should help decide if the program will fit your needs. It is tailored to meet the needs of every individual in a perfectly practical and streamlined way to achieve results in a specific time period without using any chemical or synthetic drugs or other products.

Adonis Golden Ratio review

Adonis Golden Ratio Review – Pros

–> This program is perfect for everyone, no matter what their age or fitness level because it can be tailored to suit individual needs.

–> It has customized meal plans according to each individual body type and the exercise program is mapped out with specific reps ideal for each individual.

–> The Adonis Golden Ratio program is in a very easy to understand and follow approach covering exercise and nutrition.

–> It outlines those foods and exercises that should be avoided. You will find that the exercises are very versatile and challenging, and you are guaranteed that monotony will not be an issue.

–> If you’re not happy with the results after 60 days, there is a money back guarantee.

Adonis Golden Ratio Review – Drawbacks

Though this is a wonderful program, the Adonis Golden Ratio definitely is not for everyone. If you have any health problems, especially with your heart, you should discuss it with your doctor before you get started.

Additionally, it is not recommended for those under the age of 18 because of the fact that it is so challenging and contains lots of difficult training.

Should You Get The Adonis Golden Ratio Program?

If you want to build and sculpt a perfect physique, then the Adonis Golden Ratio Program is very effective. The point is to get your body as close as you can to this “golden ratio”, achieving a much more balanced physique instead of bulking up.

The closer you get to this perfect ratio, the easier it is to lose weight and build muscle more naturally.

Your body will take over and do it for you. So, if you’re looking to lose that stubborn fat and build that smooth, lean muscle that will make you much more confident about your appearance, and give your self-esteem a nice boost, this program is definitely worth trying out.

Try Adonis Golden Ratio for yourself from the official website.
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Female Bodybuilding Workouts

Female Bodybuilding Workouts – Here is some fantastic information on training for women.

Which is the best choice for female bodybuilding workouts? The question is frequently asked by women who understand they won’t put on as much muscle mass as men, but are willing to train just as hard.

  • So what are the differences (and similarities) in female bodybuilding workouts and those for men?
  • Are there any significantly unique features to a male and female bodybuilding workout?

Let’s talk about this now.

Female Bodybuilding Workouts

For decades, women have been considered the ‘weaker sex’. The reason? Hormone levels of testosterone, which builds muscle mass, are lower in females. For this reason, many ladies are discouraged by thinking muscle building is harder.

One more difference when it comes to female bodybuilding workouts is the motivation to exercise. Many women want fit, toned bodies – but don’t like the idea of bulging with bigger muscles, like men do.

A lot has changed about bodybuilding for women since the 1960s. But female bodybuilding workouts and even contests are more about enhancing appeal rather than gaining more muscle.

Understanding these constraints or limitations, which are the best female bodybuilding workouts today?

One that’s balanced, and includes cardio exercises.

Cardio workouts are important because women put on fat more easily than men due to their higher estrogen levels. Adding cardio to their morning routine after only taking BCAA supplements makes for a great female bodybuilding workout.

Exercises in Your Female Bodybuilding Workouts


Female Bodybuilding Workout

DAY 1: Chest/Triceps

Do 2 sets of 8 to 12 reps of each of these exercises

  • Incline Dumbbell Press
  • Dips
  • Flat Barbell Bench
  • Cable Crossovers
  • Skull Crushers

DAY 2: Quads/Calves

Do 2 sets of 8 to 12 reps of each of these exercises

  • Squats
  • Seated Leg Curls
  • Walking Lunges
  • Dumbbell Deadlifts
  • Seated Leg Extensions
  • Standing Calf Raises

DAY 3: Abs/Cardio

Do 30 to 40 minutes of cardio at low intensity.

  • Exercise Ball Crunch
  • Machine Crunches
  • Hanging Leg Raise
  • Bicycle Crunch

DAY 4: Back/Biceps

Exercise for 30 to 45 minutes at low intensity.

  • Latissimus Pull Downs
  • Barbell Rows
  • Incline Dumbbell Curls
  • Preacher Curls
  • Barbell Wrist Curls

DAY 5: Deltoid/Trapezius

Do 2 sets of 8 to 12 reps of each.

  • Dumbbell Military Press
  • Dumbbell Side Lateral Raise
  • Cable Front Raise
  • Smith Machine Shrugs

DAY 6: Cardio

This day is for only low intensity cardio exercises.

DAY 7: Rest

A key component of these female bodybuilding workouts is the rest periods. You’ll get two days off from weights, which aids complete recovery to return next week for more workouts.

As you progress through these female bodybuilding workouts and gain muscle, you’ll be able to increase volume suitably. Beginners should start out slow and increase gradually to avoid strain or injury.

If you don’t carry a lot of extra fat, you may shorten the cardio exercises to 30 minutes. Don’t strain yourself just to meet the requirements of any female bodybuilding workouts, though.

Nutrition is extremely important for the best results in any female bodybuilding workouts. Your bodybuilding protein diet ensures adequate supply of raw materials for muscle growth.


What Are The Differences In Female Bodybuilding Workouts?


Women Bodybuilding Workouts

Given the differences between men and women, female bodybuilding workouts must be tailored to match their strengths and needs. The higher estrogen levels in women means they’ll quickly gain fat if they stop exercising. Also, the relatively lower testosterone levels means their anabolic phase is shorter.

So cardio is a critical component of female bodybuilding workouts. Circuit workouts and supersets are also helpful. And taking long breaks from your workout is taboo.

Another problem with female bodybuilding workouts is the effect it can have on menstruation. Sometimes, irregular cycles can be hard to cope with as a consequence of intense workouts.

A third difference when it comes to female bodybuilding workouts is the lesser emphasis on resistance training. It’s not to say that women can do away with resistance training altogether. They cannot. But the actual workout itself is adjusted for those who want to stay in shape rather than pack on muscle mass.

best female bodybuilding workout

Fat loss is often a goal for female bodybuilders, which makes cardio exercises important in any female bodybuilding workouts. Being active, doing plenty of cardio and a bit of weights makes for an ideal regimen.

Even if you cut down female bodybuilding workouts to half the volume, you’ll still boost your metabolism, gain muscle and lose weight without getting overly muscular. This achieves an appealing physique.

In the ultimate analysis what matters more than the specific female bodybuilding workouts you follow is the dedication and committment with which you stick to your exercise plan and nutrition regimen.

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