bodybuilding program full-body three days

Indoors, it is common to see me train Beginners to practice a whole bunch of isolation exercises, one after the other. In this case, I think, "what a waste, this guy is not going to win tons of muscle by working like this! "

We know that these are compound exercises seeking the more muscle mass and generate a greater anabolic hormone production. These "poly-joint" exercises, we find the famous bench, but the squat or deadlift. Push-ups and dips are also part of the lot. On the other side, there are exercises like biceps curls and leg extensions, which are isolation movements (that isolate muscles). They have little effect on the production of anabolic hormones and overall muscle mass.

Many practitioners have noticed, and rightly, that the times they gained the most muscle mass were those where their program contained mostly basic compound exercises - such as those mentioned above - for each group, and repeated several times a week. What then?
You want muscle fast, practice bodybuilding program   full-body  three days !

In light of these data, we can therefore say that the ideal program - if we want to gain a lot of muscle and fast - would be a routine 3 times a week, working every time the whole body with basic exercises. This is also what is usually recommended for beginners.

For others, you may be saying: "From   bodybuilding program  full-body three days each session? I passed that stage, now I'm doing the split, it is not my level. " But do your hyper complex split routine, refined to the extreme, you can gain as much muscle as you hope? If this is not the case, do not hesitate to go back to a basic routine, full-body, and to focus on core exercises compounds.
The training of our predecessors

Bodybuilding is a sport of great intensity that stresses the body. Wanting to do more is a bad strategy that simply slow your progress. The studies are clear on this point: an intense workout but practiced moderately, tends to elevate testosterone levels. So what to do too much, it causes the exact opposite. If the organization can not recover properly between workouts, the muscle gain will not follow. One can even go up to reduced 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 of practicing bodybuilding program   full-body three days  sessions with poly-joint exercises! This was the case of Reg Park, Steve Reeves, for example, two of the best athletes at the time.
Much of these athletes followed a  bodybuilding program  full-body  three days   workout during their entire career bodybuilder and they reached a physical that many practitioners dream of having, me included. Of course, some may say that, nowadays, bodybuilders are much more massive with more modern drives, improved weight machines and also with the help of supplements. But, stop to lie, the only revolution that changed the natural bodybuilders, it's the doping.
A full-body program usually consists of 3 sessions each week with one day of rest between each workout. The most traditional way is to practice Monday, Wednesday and Friday, leaving each time one day to recover. The whole weekend is free for a total rest at least once a week. It is an ideal scheme because we know that muscles are built during rest phases.
Sometimes 2 sessions each week will be sufficient to achieve good results, especially for practitioners who have trouble taking muscle mass.


All this may seem too simple, even simplistic. This is what think those who already have a good level or that the program split amply satisfied. But if you are not one of them, you have nothing to lose by trying or return to a full-body routine with basic compound exercises.