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Old 04-08-2017, 02:26 AM   #1
yellowbaby520

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How an internet marketing company can help your online business succeed Story Chambliss
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Article From Article Directory Database Muscle Building For Beginners A 3 Day, Full Body Workout Plan For Building Mass If you are new to the muscle building game, or if you have been trying unsuccessfully to gain mass for a long time, you might be confused by all of the training information available online and in books and magazines. Most bodybuilding magazines and internet publications advise everyone to do some type of body part split, where the work for different muscles is assigned to certain days of the week. While this is certainly an excellent, productive way for many people to train, beginners oftentimes need more frequent stimulation to build their base of strength and muscle mass. If you are having trouble making headway into your bodybuilding journey, try this 3 day per week, full body training program.

This muscle building plan focuses on strength gains in the powerlifts, which are the squat, bench press, and deadlift. Though you will work your entire body at each session, different days will place the main focus on different lifts. Do this entire rotation each week on a Monday Wednesday Friday or equivalent schedule.

Day 1: Squat Focus

Squat Use your strongest stance, and get your depth to at least parallel.
Incline Bench Press Use your strongest grip and a full range of motion.
Barbell Row Use an overhand grip and straps if needed. A little bit of cheating on the movement is acceptable.
Pullups Use an underhand, overhand, or parallel grip, and stick with that variation for this day.

Day 2: Bench Press Focus

Bench Press Use your strongest grip and a full range of motion.
Pullups Pick a different variation from Day 1.
Dumbbell Row Do these one side at a time, and place your free hand on a bench or rack to brace yourself. Use straps if needed.
Leg Press Use your strongest foot placement.

Day 3: Deadlift Focus

Deadlift Use a conventional, narrow stance and an over under grip. Only use straps if absolutely necessary.
Military Press Use a shoulder width grip and a slight amount of leg drive.
Pullups Pick a different variation from Days 1 and 2.
Machine or Cable Row Pick your favorite machine or cable attachment. Do not use straps.

Sets, Reps, and Progression:

Many bodybuilding writers and trainers make set and repetition protocols far too complex. Your goal with every weight lifting exercise is to gradually make large increases in the weight you use, as well as t.
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