3-day to get big muscles

The training of our predecessors

The bodybuilding is a sport of great intensity that stresses the body. Wanting to do more is a bad strategy that will simply slow down your evolution. Studies are clear on this point: an intense training but, practiced in a moderate way, tends to raise testosterone levels. While doing too much, it does exactly the opposite. If the body can not recover properly, between each workout, the gain in muscle mass will not follow. One can even go as far as a reduction in performance and muscle wasting.
If your goal is to gain muscle mass quickly, without cheating with the help of anabolic steroids, ask yourself what was the strategy applied by former athletes, those who did not use doping products. The vast majority practiced full-body sessions with poly-articular exercises! This was the case of Reg Park or Steve Reeves for example, two of the best athletes at the time.
Steve Reeves: 1947 Mr. America, 1950 Mr. Universe
Many of these athletes were in full-body training throughout their entire bodybuilding career and were reaching a physique that many practitioners dream of having me first. Obviously, some will say that, nowadays, bodybuilders are much more massive thanks to more modern workouts, improved bodybuilding machines and also with the help of supplements. But, stop to lie, the only revolution that changed the natural bodybuilders, it's the doping.
The Fast Transformation of Justin Compton!
A full-body program usually consists of 3 sessions each week with a rest day between each workout. The most classic way of doing this is to train on Monday, Wednesday and Friday, which leaves, each time, a day to recover. All weekend is free for total rest at least once a week. It is an ideal scheme since it is known that the muscles are built during the rest phases.
Sometimes 2 sessions each week will be enough to get good results, especially for practitioners who have difficulty gaining muscle mass.
All this may seem too easy, even simplistic. This is what those who already have a good level or that the program in split satisfies amply. But, if you're not one of those, you have nothing to lose by trying or going back to a full-body routine with basic compound exercises.

Full-body training program

Here is a typical full-body program to run 3 times a week, or every other day for the most motivated. You should not spend more than one hour in each session:

FULL-BODY PROGRAM BEGINNERS

  • Bench Press : 4 * 12 (4 sets of 12 repetitions) - Chest, shoulders, triceps .
  • Pushups (or drawing before): 4 * 12 - Dorsal, biceps .
  • Developed dumbbells : 4 * 12 - shoulders, triceps .
  • Squat neck bar (or leg press): 4 * 12 - thighs, glutes, lower back.
  • Crunch floor: 4 * 10 + Plate 3 * 1 minute - Abs
  • Bench lumbar 3 * 1 min - Lumbar
Before each basic exercise, it is recommended to run two sets of warm-up with light loads.
This program imposes few series per group over a split routine, but it is repeated 3 times in the week. The end of these series must be difficult, it must be intense. As soon as you validate your weight goal, slowly increase the load at the next session.
Your rest periods between exercises can be 1 minute, even 1 minute and 30 seconds for the most grueling exercises.

FULL-BODY ADVANCED

For this program for advanced practitioners, alternate sessions A and B by leaving 48 hours between sessions.
This type of workout will produce a strong anabolic response from your body. It will save you quickly much muscle eat properly condition and good rest out of the room. If you stay serious and your diet is on track, your muscle mass and performance will increase and you will see the difference as early as 8 weeks of routine.
Obviously, no program is infallible, but for the majority of bodybuilding practitioners, this is the most effective program.

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