1 Powerful Bodybuilding Technique For Avoiding Muscle Building Plateaus

plateaus

The biggest problem that bodybuilders encounter is that while at first the gains of muscle mass come rather quickly, soon after they hit a plateau (a point where gains cease to come by). Sometimes it seems that no matter how hard they workout at the gym, the muscle mass just seems to remain the same. As a result, this causes frustration and leads most people to either give up, buy a whole bunch of supplements or even use anabolic steroids.

The good news is that this is the very reason I decided to write this report. I want to share with you a secret that I have found after years of trial and error of different training and nutrition strategies.

I have found that there is a way that you can accelerate your muscle mass gains and fat loss dramatically and prevent it from reaching the dreaded plateau. By applying this principle you will be able to fulfill your genetic potential as quickly as humanly possible.

Not only will bodybuilders double their results from each workout (and cut their supplement bill and training time dramatically), but they’ll also get to greatly accelerate results in terms of massive muscle gains, strength and fat loss.

But first a little bit about myself.

How I Got Started

My formal education background believe it or not is in Computer Engineering. I graduated from the University of South Florida back in 1998. So the question is: how did I end up from engineering to being a competitive bodybuilder and best selling fitness author?

Well, I actually used to be very overweight as I was growing up so at an early age I experienced the feelings of insecurity that come along with obesity as well as the scorn and ridicule from some people. Since I kept hearing that the reason for my weight problems was food and that I had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.

So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less than a year. My family, very concerned about my health, took me to a nutritionist in an effort to put some sense in me and stop the anorexic cycle.

This nutritionist mentioned one thing that changed my outlook on dieting forever: “Eating food will not make you fat; only the abuse of the wrong sort of foods will.” After listening to that statement, it all seemed to make sense. I then began following the diet she gave me and started to study the effects of foods on the human physiology.

By the age of fifteen a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny. Keep in mind that anorexia left me weighing a bit less than 100-lbs.

So I asked my mom to get me a muscle magazine, the May 1990 Muscle & Fitness (which I still have to this day) so that I could educate myself on the subject. After I saw an article called: “How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me, Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then. To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out.

So I simply started with following the training program and diet laid out by Arnold on his article. As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty much overtraining, I still gained 40lbs during the summer. A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids! Yet, I did not even have a clue of what steroids where at that time!

Come to think of it, I guess that I was on steroids due to the fact that I was a teenager back then producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body)! This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,500-4,000 calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.

After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.

The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked. This was the first time I really knew that I was going to create my own system as I was going to test everything on myself, my training partner and friends in order to find out what worked and what didn’t so that I could then throw out the bad and keep the good.

I started my quest by recording everything I did down to the last detail. I’m quite analytical as a person, which is I guess why I became an engineer years later, but even early It showed as I read every book and article everywhere I could get my hands on. I was like a sponge for information, reading stuff from trainers from all over the world. I started to put together training routines and diet programs, and while some failed miserably some worked!

For instance, I will never forget what happened when I went from training 2-3 hours a day to training for 45 minutes. I went through a growth spurt again! So through endless training routines and diet combinations I started to really understand what worked and what didn’t for me and my training partners. I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results! Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.

Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I created training routines that eliminated plateaus. It was at this point that I became passionate about sharing my knowledge with people as I fully understood I could help to double everyone’s results at the gym in half the time if they would employ my training and nutrition cycling principles.

Because I needed to put together a website in order to graduate from Engineering school (that was my Senior Project) that is how I started to post my first few fitness articles, and not much later became a best selling fitness author. Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own. However, with this article, I am confident that I can save anyone from all the troubles that I went through.

Plateaus Don’t Need to Happen!

How many times have you heard that plateaus are inevitable? Well, it’s time to say goodbye to plateaus forever!

Typically, the people that make this statement are people who have been on the same routine for months to an end (or even years).

The thing to understand when it comes to plateaus is that they happen when:

1) Your training is not stimulating muscle growth because your body is absolutely used to it (thus, there is no stimulus to grow).

2) Your nutrition is off: meaning that you are not eating 5-6 times a day, and you are not consuming the amount of protein, carbohydrates, and fats that your body requires in order to make great gains.

The key thing to understand is that the body is a living organism that will always adapt to any stress that you put it through. Thus, when people start to train, they make great gains at first since the body is not used at all to the stress of weight training. As a result, rapid changes in the body occur. However, as time goes by, the gains slow down and unless you do something about it, progress will come to a sudden stop.

I went through many frustrating years of this until I found out that if you change routines around, you make more gains. However, it was only when I found out that if you periodize your program in a logical manner (by alternating between periods of high volume/ high reps/ fast paced training with periods of lower volume/heavier weight/slower training) that makes use of the body’s own adaptation mechanisms you will make incredible “steroid like” gains.

In order for the body to respond optimally, it cannot be trained in the same manner all the time. The best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”. The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

Here is a sample 21 Day Routine that you can use to get you started on your road to making some serious gains:

21-day-program

Download Your 21-Day Bodybuilding Program for FREE << Click to Download (You also get my FREE Top Supplements That Work Guide)

Now, as you get even more advanced, you can manipulate even more variables, such as the speed at which you perform the repetitions, the training splits used and you can also use advanced techniques such as drop sets, partial reps, forced repetitions, and even varying the speed in which you perform your repetitions in order to keep stimulating muscle gains.

Again, the trick is to always follow a program that takes your body to the brink of overtraining and then backs off a bit in order to allow your body to catch up, recover and grow at an accelerated rate. Of course, in order to make great gains your nutrition has to be top notch. Training without the right nutrition will not provide you the results you are looking for since you will be stimulating muscle growth BUT you will not have the raw materials to build it. It is no different than having tons of contractors ready to build a skyscraper but there is no cement for them to use. So because of that, you need to fuel yourself correctly.

Diet Is As Important As Training!

Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached. I cannot even begin to tell you how many trainees sabotage great gym efforts by not following the proper nutrition plan.

In order to gain solid muscle you need to be eating 5-6 small meals a day (at least a breakfast, a lunch and a dinner with protein shakes in between). You also need to take in
1-1.5 grams of protein per pound of lean bodyweight. Protein is what gives you the raw materials for building the tissues in the body (including muscle of course).

In terms of good fats, you need around 1-2 teaspoons of fish oils and/or flax seed oil three times a day (1 for ladies and 2 for guys). To be honest, I take as much as 1 tablespoon of Carlson fish oils 3x/day. You can also have a serving of nuts (if you are not allergic to them) or 1-2 teaspoons of extra virgin olive oil as well. The fact is that in order to gain muscle and lose fat properly you NEED good fats. Good fats provide you with the essential fatty acids that the body needs for brain function, energy production, joint tissue health, and hormonal production! If you eliminate fats from your diet completely, your muscle mass gains and fat loss will greatly suffer! So will brain function! Thus, you need good fats and these will make an incredible change in your health and appearance!

In terms of carbs, you do need good complex carbs for energy production. Slower metabolisms (on the average) can do 0.8-1 gram of carbs per lean body weight for 5 days
and 1.5 grams for 2 days. Hardgainers may need as much as 1.5-2 grams for 5 days and as much as 3 grams for 2 days.

(NOTE: For good sample diets check out the ones at the end of this article below.)

Sample Diets

Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don’t Have to Starve When You Diet

A good bodybuilding diet needs to follow 3 rules:

1. It should favor smaller and frequent feedings throughout the day instead of smaller ones.

2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.

3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

While my article on Bodybuilding Nutrition Basics further elaborates on the reasons why the rules above need to be followed, in addition to a discussion on carbohydrates, proteins and fats, I’ll move now to present you with two examples of good bodybuilding diets.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.

1 Tablespoon of Fish Oils (Carlson Fish Oil brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet.

Performance Enhancing Supplementation

(Recommended for hard training bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine and Glutamine as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones.

Download Your Top Supplements Guide for FREE << Click to Download (If you already downloaded the 21-day program above, you will also get this document as well)

Sample Bodybuilding Diet For Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
1/2 Meal replacement packet mixed with water or a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Fish Oils (Carlson Fish Oil brand is best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Women

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet.

Performance Enhancing Supplementation

(Recommended for hard training bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine and Glutamine as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones.

Download Your Top Supplements Guide for FREE << Click to Download (If you already downloaded the 21-day program above, you will also get this document as well)

Final Notes On Nutrition

You can experiment with various foods and also even substitute the protein shakes for real meals as well (though for most of you, protein shakes and meal replacements are more convenient). After 5 weeks of following this diet program, start adjusting your calories and cycling them as described in my Bodybuilding Nutrition Basics article.

Conclusion

Now you have a few tricks up your sleeve in order to add some pounds of solid muscle to your frame. Implement them and start to grow!!

Take care and train hard!

hugo_sign

 

 

 

About the Author

hugoHugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation. You can follow Hugo via:

YouTube channel: www.youtube.com/hugoriverafitness
Facebook: www.facebook.com/hugorivera.net
Google Plus: www.google.com/+HugoriveraNetnaturalbodybuilding
Twitter: www.twitter.com/hrfit
Instagram: http://www.instagram.com/hugoriverafitness
BodySpace: http://bodyspace.bodybuilding.com/hrfit/

Short Home Natural Bodybuilding Legs Workout for Mass with Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short but intense home leg workout routine designed to increase the mass and thickness of your upper legs (thighs, glutes and hamstrings). This is a fast paced bodybuilding workout that only uses dumbbells and a leg extension / leg curl attachment. We focus on muscle tension at all times and as you will see, we use a variety of repetition ranges. See the full workout execution on the video below. The full workout description (sets/reps) is detailed under the video.

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Short Home 25-30 Minute Natural Bodybuilding Leg Workout Routine for Mass

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1 unless stated otherwise.

Non-Stop Superset:

bre-footer-websiteStatic Lunges 3 sets of 6-8 reps (alternate between legs back and forth until all 3 sets are done)

or

1 set of walking lunges (using your bodyweight) performed for as many reps as you can do.

Superset:
Leg Extensions 3 sets of 15-25 reps
Dumbbell Squats 3 sets of 8-12 reps

Tri-set:
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10-15 reps
Lying Leg Curls 3 sets of 10-15 reps
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.

This routine should take you around 25-30 minutes. By the time you are done with this routine, your legs will be on fire! It helps to use a nice pre-workout like Super Charge from www.labrada-nutrition.com in order to help you get through it.

Try the routine out and let us know what you think.

Until next time, take care and train hard!

hugo_sign

 

 

Natural Bodybuilding Workouts That Fix Disproportionate Muscle Growth

Disproportionate muscle growth, or having muscles on one side of the body grow more than on the other, is a normal problem in natural bodybuilding that beginners who are just getting started encounter. Listed below are my recommendations on how to deal with this problem, with sample natural bodybuilding routines on how to fix an uneven chest and shoulders.

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The first thing that I would do is check your form. When one is a beginner, the stronger side (typically the right one if one is right-handed though this is not always the case) tends to do more work than the other one resulting in disproportionate development.

My recommendations to fix this are:

1.Practice perfect form: By ensuring proper form not only you ensure that the targeted muscles are the ones doing the work but also that both sides are putting an equal amount of force as the movement is performed, thus preventing imbalances.

2.Concentrate on activating the muscles of the weak side: When performing the movement, really concentrate on using and squeezing the muscles of your weak side to move the weight. This extra concentration will ensure that your dominant side is not the one doing the work.

3.Perform extra sets of unilateral movements to only target the underdeveloped area: Doing a few extra sets that solely focus on your weak side will teach the body to better activate the muscle fibers of that side.

 

Sample Natural Bodybuilding Routines That Fix Disproportionate Muscle Growth
Listed below are a couple of examples of how you can set up a routine that will help you fix your imbalances.

Example #1: Chest Natural Bodybuilding Routine

Superset:

•Incline Bench Press 4 sets of 8-12 reps

•Unilateral Dumbbell Press 4 sets of 8-12 (Ensure that the dumbbell is light enough as you will need to balance yourself)

Superset:

•Chest Dips 3 sets of 8-12

•Unilateral Incline Flyes 3 sets of 8-12

Example #2: Shoulder Natural Bodybuilding Routine

Superset:

•Unilateral Lateral Raise 3 sets of 12-15

•Upright Rows 3 sets of 8-12

Superset:

•Bent Over Laterals 3 sets of 10-12

•Unilateral Shoulder Dumbbell Press 3 sets of 12-15

Routine Notes: Only rest 1 minute in between supersets and watch those lagging areas grow.

 

What If One Whole Side of the Body Is Visibly More Developed Than the Other One?

If one side of the body is visibly more developed than the other, as often happens to athletes who practice sports like bowling, where one side is used predominantly, then I would recommend dedicating whole workouts to exercising only the weak side.

The sample natural bodybuilding workouts below illustrate how to set up a unilateral bodybuilding routine that for example purposes is targeting the left side of the body (as the right side is the more developed one):

 

Workout (A) Chest/Back/Biceps/Triceps (Monday)

Workout (B) Delts/Thighs/Hamstrings/Calves (Tuesday)

Off (Wednesday)

Workout (C) Chest/Back/Biceps/Triceps (Thursday)

Workout (D) Delts/Thighs/Hamstrings/Calves (Friday)

Off (Weekend)

 

Workouts (A) and (B) train both sides of the body equally while Workouts (C) and (D) should just consist of unilateral movements for the left side only. See the sample unilateral workouts below:

 

Workout (C)

•Unilateral Incline Dumbbell Press 4 sets of 8-12 reps

•Unilateral Flat Dumbbell Press 4 sets of 8-12 reps

•Unilateral Pulldown (use a pulley) 4 sets of 8-12 reps

•Unilateral Dumbbell Row 4 sets of 8-12 reps

•Concentration Curl 3 sets of 8-12 reps

•Hammer Curl 3 sets of 8-12 reps

•Triceps Pushdown (Use Pulley; Palm of hand facing down) 3 sets of 8-12 reps

•Overhead Dumbbell Triceps Extension (left arm only) 3 sets of 8-12 reps

 

Workout (D)

•Unilateral Shoulder Press 3 sets of 8-12 reps

•Unilateral Rear Delt Machine 3 sets of 8-12 reps

•Unilateral Lateral Raise 2 sets of 8-12 reps

•Lunges (left side only) 4 sets of 8-12 reps

•Unilateral Leg Press (left side only) 3 sets of 8-12 reps

•Unilateral Leg Extensions 2 sets of 8-12 reps

•Unilateral Leg Curls 4 sets of 8-12 reps

•Unilateral Calf Press 3 sets of 8-12 reps

Workout Notes: Only rest 1 minute in between sets.

I hope that this gets your questions on uneven muscle growth answered!

Take care and train hard!

Until next time, take care and train hard!

hugo_sign

 

 

 

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Natural Bodybuilding Shoulders & Arms Workout (Coaching Session with Hugo Rivera)

training-at-home-small-e1342483209910In this natural bodybuilding shoulders and arms workout video I get to coach my two friends Steven and Natasha. They started their fitness journey 4 weeks ago with my wife Cecile coaching them since the beginning. This past Monday, I did not have a chance to train before they came so I decided to join in and perform the workout that Cecile prepared for them. Since Cecile has done such a stellar job with her coaching (and they have followed the instructions to the letter; including the diet) they are now ready to follow a much more advanced program. This is only because Cecile was able to accelerate their progress based on how their body responded to the various training routines of the weeks prior.

At any rate, here is the workout that Cecile filmed of us. As you will see, I coach them through this session.

If you are looking for a new shoulders/arms workout, try out this routine and let us know how it works for you!

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Shoulders

Superset:
Dumbbell Shoulder Press 3×10-15 reps
Bent Over Lateral Raises 3×10-15 reps

Superset:
Lateral Raises 3×10-15 reps
Dumbbell Upright Rows 3×6-15 reps

Arms:

Superset:
Triceps Pushdowns 3×10-15 reps
Triceps Pushdowns (reverse grip) 3xfailure with same weight as above

steve-hugo-natasha2Superset:
Triceps Bench Dips 3xfailure with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3×10-15 reps

Superset:
Reverse Grip Preacher Machine Curls 3×10-15 reps
Preacher Machine Curls 3×10-15 reps

Only rest 90 seconds between supersets.

After the workout we had a wonderful Labrada Lean Pro8 shake mixed with IsoLean Pro and PowerCarb. (To find out more information and how to save up to 50% on these bodybuilding supplements: click here)

Until next time, take care and train hard!

hugo_sign

 

 

 

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Best Bodybuilding Workout for Gaining Muscle Weight: Gain Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Workout

10Sets10

What Is The 10 Sets of 10 Reps Bodybuilding Workout and How Can It Be Used To Gain Weight?

The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of gaining muscle weight quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this bodybulding workout has been around since the early 60s!

The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10×10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop your set once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of this bodybuilding workout routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 reps are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

How Many Exercises Do I Need To Use In The 10 Sets of 10 Reps Bodybuilding Workout Program?

Is there a need for more exercises once you do the one for 10 sets of 10? I always like to include a second exercise for the larger muscle groups in order to hit a different angle but the second exercise is more of an isolation type and I just perform it for 3 sets of 10-12 reps.

Now let’s take a look at my recommended 10 sets of 10 reps program.

Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine

WORKOUT (A): THIGHS/HAMSTRINGS/CALVES

rod-shrugs1Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)

WORKOUT (B): CHEST/BACK/ABS

Superset:
Incline Bench Press 10 sets of 10 reps (no rest)
Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)

Superset:
Flat Bench Flyes 3 sets of 10-12 reps (no rest)
Low Pulley Rows 3 sets of 10-12 reps (1 minute of rest)

Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)

WORKOUT (C): SHOULDERS/BICEPS/TRICEPS

Upright Rows 10 sets of 10 reps (1 minute of rest)

Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)

Superset:
Incline Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute of rest)

 

Workout Frequency

I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday. I’ve noticed however that this type of frequency works best for Endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities. You can also do 3 days on and one day off or simply workout from Monday through Friday rotating workouts. So the first week you will end the week with Workout (B) and as a result you will start the following week with Workout (C) on Monday.

Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:

Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.

Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.

When To Change

After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 5-6 reps mostly) and contains less sets. A good routine would be one that uses 5 sets of 5 reps with different basic exercises than the one above.

Bodybuilding Diet Advice

In order to benefit most from this routine, remember that you have to nourish yourself! Weight training provides the spark for muscle growth while food provides the raw materials required for making bodybuilding gains. For more information on which type of diet to follow, please take a look at my Bulking Up Rules for the Natural Bodybuilder article.

Bodybuilding Supplements

A good supplementation program is imperative in order to recover and make the best possible gains from such a demanding bodybuilding program. Please take a look at my Bodybuilding Supplementation Basics article, my Creatine Monohydrate Basics article, and my Preserve Lean Mass With Glutamine article.

Word on Rest and Recovery

hugo-side-shotDon’t forget that muscles grow when you rest, not while you are at the gym. Therefore, make sure that you get your 8 hours of sleep or at the very least 7 hours each night and make up any lost sleep over the weekends. Not meeting your sleep requirements on a consistent basis leads to sleep depravation, a condition which besides creating constantly low energy levels, promotes a hormonal environment that increases the muscle destroying (and fat depositing) hormone cortisol and lowers your muscle producing hormone testosterone. For more information on how much sleep you require, how to determine if you are sleep deprived, what steps to take in order to ensure a good night’s sleep, and finally, the maladies caused by sleep depravation, take a look at the articles below.

The Sleep Cycle & the 8 Maladies Caused By Sleep Deprivation

Learn what the four phases of the sleep cycle are, how much on the average you should be sleeping each night for maximum results and what happens when you get sleep deprived.

4 Guidelines To Ensuring A Good Night Sleep

Learn 4 guidelines that you can follow to ensure a good night sleep.

Conclusion

Well, there you have the most results producing bodybuilding workout program ever for gaining lean muscle weight, in my opinion. If you are ready to change your bodybuilding workout routine, give this program a try and provided that your nutrition, supplementation and rest are in order, then it will not fail to give you the bodybuilding gains that you are looking for.

Until next time, take care and train hard!

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Short 15 Min Bodybuilding Back Workout Routine With Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short 15 minute back workout routine designed to increase the width and thickness of your back. This is a fast paced bodybuilding workout that only uses cables and focuses on muscle tension and relatively high reps.

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Short 15 Min Natural Bodybuilding Back Workout Routine

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1.

Superset:
Wide Grip Pull-downs to Front 3 sets of 10-12 reps
Close Grip Pull-downs to Front (Narrow Grip) 3 sets of 10-12 reps

Superset:
Close Grip Pull-downs to Front (Reverse Grip) 3 sets of 10-12 reps
Low Pulley Rows 3 sets of 10-12 reps

This routine should take you 15 minutes. Try it out and let me know what you think.

Until next time, take care and train hard!

hugo_sign

 

 

 

Short 15 Min Bodybuilding Triceps Workout With Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short 15 minute triceps workout.

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Short 15 Min Natural Bodybuilding Triceps Workout

In this workout a combination of cable exercises and dumbbells are used. For the cable exercises we use repetitions from 10-15 reps and for the dumbbell exercises we go a bit heavier performing between 8-12 reps.

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1.

Superset:
Triceps Pushdowns (Straight Bar) 3 sets of 10-15 reps
Triceps Pushdowns (V-Bar) 3 sets of 10-15 reps (60 sec rest)

Superset:
Reverse Grip Triceps Kickbacks 3 sets of 8-12 reps
Neutral Grip Triceps Kickbacks 3 sets of 8-12 reps (60 sec rest)

This routine should take you 15 minutes. Try it out and let me know what you think.

Until next time, take care and train hard!

hugo_sign

 

 

 

Short 15 Min Bodybuilding Biceps Workout With Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short 15 minute biceps workout.

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Short 15 Min Natural Bodybuilding Biceps Workout

In this workout a combination of cable exercises and dumbbells are used. For the cable exercises we use repetitions from 8-15 reps and for the dumbbell exercises we go a bit heavier performing between 6-8 reps.

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1.

Superset:
Lying Cable Curls 3 sets of 12-15 reps
Lying Cable Hammer Curls 3 sets of 8-10 reps (60 sec)

Superset:
One Arm DB Preacher Curls 3 sets of 6-8 reps
Dumbbell Front Raises 3 sets of 6-8 reps (60 sec)

This routine should take you 15 minutes. Try it out and let me know what you think.

Until next time, take care and train hard!

hugo_sign

 

 

 

7 Min Home Natural Bodybuilding Biceps Workout #3

Today I am going to share a third natural bodybuilding biceps workout that you can do from home. The only equipment needed is just an adjustable bench and a pair of dumbbells. However, if you don’t have access to the bench, there is an alternate routine that I will show you which will get the job done as well.

This routine consists of three exercises that are to be performed one after the other with no rest in between. After the third exercise you will only rest 60 seconds before repeating again. Two sets performed in this manner will take you around 7 minutes. If you have more time, you can do an extra set.

With that said, here is the 7 minute routine.

7 Min Home Biceps Workout # 3:

Tri-Set:

Incline Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

Incline Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

One Arm Preacher Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do concentration curls either standing or sitting down.

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

7 Min Home Natural Bodybuilding Triceps Workout #2

By popular demand, today I am going to share with you another natural bodybuilding triceps workout that you can do from the comfort of your home. Again, all you need for this routine is simply a pair of dumbbells, an adjustable bench, and a chair. This triceps routine will not take too long. Just two trisets will take you around 7 minutes and you can expect a nice pump from it.

Remember that with a triset you will do all three exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these trisets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout #2

Triset:

1) Reverse Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

2) Neutral Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

3) Bench Dips: 2-4 sets of 8-15 reps (no rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Triceps Workout Notes:
1) Train the triceps twice a week.

2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.