Once you identify these principles creating different workouts isn't that difficult.
But first we must identify a few of these principles.
Here they are in a nutshell:
- Lift Heavy
- Use Basic Exercises
- Avoid Machines
- Don't Over Train
Below are 3 different mass gaining workouts ranging from beginner to advanced.
Beginner Routine Here is an effective program that is great for beginners.
It consists of 3 full body workouts each week.
In the beginning you only need to familiarize yourself with the exercises.
You can then go heavier as you progress along.
Monday, Wednesday and Friday
- Squats
- Bench Press
- Pull-Ups
- Shoulder Press
- Bicep Curl
- Skull Crushers
- Calf Raises
Once you have been doing this for at least 6 months you might want to move on to a more intermediate workout.
Intermediate Routine Once you get to the intermediate level you can start focusing more on specializing each body part.
This will really give you better results with your mass gaining workouts.
With this routine you can divide your body up into 3 different workouts per week.
Monday
- Bench Press
- Dips
- Military Press
- Close Grip Bench Press
- Bent Over Rows
- Pull Ups
- Bicep Curls
- Wrist Curls
- Crunches
- Squats
- Leg Extensions
- Stiff Legged Dead Lifts
- Calf Raises
It allows each body part plenty of time for rest because you are only exercising them once per week.
Advanced Routine Once you get to the advanced stage you can break up your workouts further so you can concentrate on each muscle group even more.
This routine will give you amazing results because you are not over training.
Monday
- Bench Press
- Incline Bench Press
- Dips
- Bent Over Rows
- Pull Ups
- Dead Lifts
- Skull Crushers
- Close Grip Benches
- Crunches
- Barbell Curls
- Wrist Curls
- Reverse Wrist Curls
- Calf Raises
- Squats
- Leg Extensions
- Stiff Legged Dead Lifts
You can keep using a program as long as it is working for you.
If it isn't broken, why fix it? Only make sure that you keep progressing and improving on each lift each week because that is what will make you muscles grow larger and stronger.
If you fail to progress you will stay the same so you must make a conscious effort to push yourself.
Once you learn how your own body works you can start experimenting and creating your own mass gaining workouts based upon your particular needs.
You only need to make sure that you keep the main principles in mind.
Once you do that and you are consistent the sky is the limit.
Contrary to popular belief you can reach your genetic potential rather quickly.