Choose a workout based on the time that you can afford to spend at the gym. The bodybuilding workouts below are split in two groups:
- Bodybuilding Routines That Minimize Your Gym Time: These routines maximize every second that you spend training at the gym and provide you great results from the time invested. If you are looking to hit the beach often, these will give you a good balance of work time and play time.
- An Advanced Bodysculpting Routine Using Supersets - This is a 3 day a week fast paced routine whose goal is to have you in and out of the gym in no time while helping you to lose fat and gain some muscle. Perfect routine if your main goal is simply fat loss with muscle retention (or moderate muscle gain) since it is so fast paced. Of course, with the appropriate caloric intake, good muscle gain is possible too but there are better bulking up routines presented below.
- An Advanced Bodybuilding Routine For Busy Bodybuilders - This is an advanced but flexible bodybuilding split routine designed for busy bodybuilders who are pressed for time and who may only have as little as 3 days a week to hit the weights for 40 minutes. Good for fat loss and/or muscle gain depending on the bodybuilding diet.
- An Abbreviated Periodized Bodybuilding Program For Training During The Holidays - With this nicely periodized training program you will be able to minimize your time in the gym while maximizing lean muscle mass gains. This routine gets you to the gym 3 times a week.
- Home Gym Bodybuilding Training Routines - If you cannot make it to the gym, but have a good weight set at home, in this article I discuss how you can set up different bodybuilding routines by using just a bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.
- An Advanced Bodysculpting Routine Using Supersets - This is a 3 day a week fast paced routine whose goal is to have you in and out of the gym in no time while helping you to lose fat and gain some muscle. Perfect routine if your main goal is simply fat loss with muscle retention (or moderate muscle gain) since it is so fast paced. Of course, with the appropriate caloric intake, good muscle gain is possible too but there are better bulking up routines presented below.
- Bodybuilding Routines That Are Designed For The Fastest Muscle Growth (whether on a bulking or fat loss cycle): These routines require a larger time investment but are designed to stimulate the body to respond as fast as possible. I definitely recommend these if looking to bulk up as bodybuilding results will be maximized.
- An Advanced Bodybuilding Routine Using Periodization - This is for the trainee with at least 24 weeks of training experience who is really serious about getting huge muscles. The periodization, or manipulation of sets, rest and repetition parameters will ensure the fastest gains in muscle mass.
- The 10 Sets of 10 Reps Plateau Busting Bodybuilding Program - This is for the trainee with at least 24 weeks of training experience who is ready for another high volume phase and who needs to get past a plateau. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new 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 increasing their lean mass quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results.
- The 5 Sets of 5 Reps Plateau Busting Bodybuilding Program – This is for the trainee with at least 24 weeks of training experience who is ready for another heavy weight phase and who needs to get past a plateau. This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger's bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties. This routine is best used after a high volume training phase, such as the one provided by the 10 sets of 10 reps method described above.
- Dave Draper's All Time Favorite Bodybuilding Routine - Lose fat and gain muscle with Dave Draper's favorite bodybuilding training routine which is based on a seven-day week, three on, one off, two on, one off schedule.
- Hardgainer's Bodybuilding Training Routine - Great training routine designed with the mass building training principles that hardgainers need to follow in order to get results out of their bodybuilding programs.
- An Advanced Bodybuilding Routine Using Periodization - This is for the trainee with at least 24 weeks of training experience who is really serious about getting huge muscles. The periodization, or manipulation of sets, rest and repetition parameters will ensure the fastest gains in muscle mass.
