For Bodybuilding for Mass gain workouts, it would be wrong to advance in any way without addressing the key components of any great mass development program i.e. compound exercises.
What are compound exercises?
Quite simply, a compound exercise is any exercise that involves two or more joint movements.
This favored exercise involves primarily the pectoral (chest) muscles, however, also incorporates the shoulder and triceps muscles to varying degrees. Therefore, the Bench Press is considered a Compound Exercise.
Compounds work so well for that very reason – they work several muscle groups within the one movement.
Before bodybuilding became so popular, and hence so complicated, many great and amazing physiques were developed solely by means of simple compound exercises.
An example of a great mass gain workout:
An example, using only compound exercises, would be:
Bench Press 4 x 10 – 12
Back Squats 4 x 10 – 12
Military Press 4 x 10 – 12
Deadlifts 4 x 10 – 12
Looks too simple doesn’t it?
Try doing just this workout for 4 weeks. Rest 60 – 90 seconds between sets, and no more than 3 minutes between exercises. If on your fourth set of any exercise you perform more than 12 reps, then you will increase the weight a little the next time you lift.
Again, I know with all the hype out there, this workout appears much too simple. Though, take into consideration the effectiveness of each exercise.
A breakdown of the Four Lifts:
- Bench Press – efficiently works chest, shoulders, triceps
- Back Squats – efficiently works quads, hams, gluteus, core, and many auxiliary muscles
- Military Press – Shoulders, traps, brachialis, upper pecs
- Deadlifts – Back, quads and virtually every muscle to varying degrees.
This is a great workout, for the beginner to intermediate bodybuilder, for building overall strength and size. The advanced bodybuilder will also greatly benefit from incorporating this full body mass gain workout for a 4 week period, to reset their overall muscle composition, and will undoubtedly experience a size surge as a result.
Simplify to Gain Size.
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