The goal here is maximum muscle size with minimum body fat. In order to accomplish this, 4 - 6 weight training sessions of 45-75 minutes composed of basic exercises are required per week (Note: Due to the cycling of workout parameters, workout length will vary between 45 to 75 minutes).
As far as cardiovascular exercise, 3 to 4 sessions of cardio first thing in the morning (or three hours after a meal) consisting of 20-30 minutes during a muscle mass gain phase should suffice. More cardiovascular exercise than this may be necessary during a cutting up phase.
- If you are an absolute beginner, please read my article on Getting Started for a suitable beginner's routine.
- If you have been training for at least 3 months but less than 6, then please take a look at my suggested Intermediate Routine.
- If you have been training hard for 6 months or more, then please take a look at my suggested Advanced Bodybuilding Routine.
Conclusion
Whether you are planning to just tone up or really bulk up, you are practicing bodybuilding. Implement the guidelines above in your program and you will see how much bodyfat you will lose and how much muscle you will gain in no time.
About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
