First off, since you are interested in increasing muscle growth, or hypertrophy training, you need to keep your muscle building workouts in the 6-12 repetition range. The following workout is the beginners bodybuilding routine that Arnold Schwarzenegger presents in his book The New Encyclopedia of Modern Bodybuilding.
To Download a PDF of the 'Bodybuilding Routines That Work - Arnold's Workout for Beginners, simple right-click here and then click 'Save As'.
This is the best range of repetitions for stimulating muscle growth, and also gives you that great ‘pump’ at the end of your workout.This will give you a bodybuilder’s routine.


This routine will give you a good taste of the muscle building workouts in bodybuilding and, if it’s your cup o’ tea, you can get Arnold’s book and look more seriously into bodybuilding. Do 2-3 days a week in the beginning, and then over the course of, say, a month go on to doing the entire workout. While I personally don’t like bodybuilding because of the emphasis on appearance over substance and strength, a bodybuilding style routine is the best choice for gaining muscle mass.Also, regardless of which routine you use to gain weight you need to remember to EAT TONS OF FOOD!
Their combination of lifting and cardio exercise for muscle and fitness is the best way to gain size and weight.Now you’ve got the info to go out there and get big.


Just remember to get strong too; workouts for size do not build the same intense strength that lower repetition strength training does. Bulk up on healthy lean meats, green vegetables, and whole milk; extra calories will go to building the muscle you want.



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