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Bulk Up Or Lose Fat By Properly Combining The Best Bodybuilding Routines
As the New Year approaches, it is time to start revamping our bodybuilding training routines in order to add variety to our training programs. To help you with this, I've listed some of the best routines I used last year and how you can combine them to accomplish your bodybuilding goals in this new year.

Training Routines For Mass Gains

If you are looking to start the new year with a mass gaining phase, nothing beats the 10 Sets of 10 Reps Bodybuilding Training Routine. After 6 weeks or so of doing this sort of high volume training, it is time to switch to a heavier type of workout in order to keep results coming.

This is where the 5 Sets of 5 Reps Routine can come into play. Keep in mind that in order to make the best bodybuilding gains, your nutrition needs to match your goal, so please take a look at my Bulking Up Rules for the Natural Bodybuilder in order to learn how to design an individualized diet plan.

Training Routines For Cuts and Definition

After going through a 12 week mass gain phase using the routines above for 6 weeks at a time each, in conjunction with a bulk up diet, a good change would then be to use the One Body Part Per Day Workout Split, which is perfectly matched with a phase more geared towards muscle definition. In this case, your diet needs to be adjusted accordingly, as in this sample bodybuilding diet program where carbs are reduced a bit from the levels of the bulk up diet in order to increase fat loss. Your cardiovascular exercise needs to be increased accordingly to 30 minutes for 5-6 days a week. After 6 weeks of this, you can still still use the same weight training routine but increase the cardio to 45 minutes every day. For maximum definition, I would recommend combining the extra cardio with my pre-contest diet from Monday-Friday and then back to the sample bodybuilding diet over the weekends in order to keep your metabolism spiked. I would follow this strategy for 6 more weeks before shifting back to a bulk up program.

If you wanted to start the year with a fat loss phase instead, then hit the ground running with the cuts and definition plan above, and after 12 weeks, move on to a bulk-up phase.

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10x10 comentado anteriormente

Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine

WORKOUT (A): THIGHS/HAMSTRINGS/CALVES

Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)

WORKOUT (B): CHEST/BACK/ABS

Superset:
Incline Bench Press 10 sets of 10 reps (no rest)
Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)

Superset:
Flat Bench Flyes 3 sets of 10-12 reps (no rest)
Low Pulley Rows 3 sets of 10-12 reps (1 minute of rest)

Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)

WORKOUT (C): SHOULDERS/BICEPS/TRICEPS

Upright Rows 10 sets of 10 reps (1 minute of rest)

Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)

Superset:
Incline Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute of rest)

Workout Frequency
I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday.

I’ve noticed however that this type of frequency works best for endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities.

Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:

Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.

Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.

When To Change
After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 6 reps mostly) and contains less sets. A good routine would be one that uses 6 sets of 6 reps with different basic exercises than the one above.

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5x5 comentado en el primer post

Gain New Muscle Weight Using the 5 Sets of 5 Reps Bodybuilding Training Method
Day 1 Chest & Back (Monday/Thursday)

Modified Compound Triset #1:
(Rest 60 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 60 seconds and go to exercise #3. After 60 seconds of more rest start again with exercise #1. Continue this pattern until all three exercises are done for the prescribed amount of sets. That way you rest 3 minutes in between sets of the same exercise but save time).

Incline Bench Press 5 sets x 5 reps (60 second rest)
Wide Grip Pull-up To Front (Palms facing you) 5 sets x 5 reps (60 second rest)
Weighted Rope Crunches 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Chest Dips 5 sets x 5 reps (60 second rest)
One Arm Dumbbell Rows 5 sets x 5 reps (60 second rest)
Lying Leg Raises (with small weight in between feet) 5 sets x 5 reps (60 second rest)


Day 2 Shoulders & Arms (Tuesday/Friday)

Modified Compound Triset #1:
Upright Rows 5 sets x 5 reps (60 second rest)
Close Grip Bench Press 5 sets x 5 reps (60 second rest)
Preacher Curls 5 sets x 5 reps (90 second rest)

Modified Compound Triset #2:
Rear Delt Rows 5 sets x 5 reps (60 second rest)
Triceps Pushdowns 5 sets x 5 reps (60 second rest)
Incline Hammer Curls 5 sets x 5 reps (60 second rest)


Day 3 Legs (Wednesday/Saturday)

Modified Compound Triset #1:
Squats (alternate one set medium and next set wide stance) 5 sets x 5 reps (60 second rest)
Lying Leg Curls 5 sets x 5 reps (60 second rest)
Calf Raises 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Leg Press 5 sets x 5 reps (60 second rest)
Stiff Legged Deadlifts 5 sets x 5 reps (60 second rest)
Calf Press 5 sets x 5 reps (60 second rest)


The longest these routines will take you is 60 minutes if you keep to the prescribed rest periods.

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Rutina de 1 grupo muscular por dia

One Muscle Group Per Day Split

In this split, the whole body is worked over a period of six days:

Monday - Quads

1. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1 minute rest)

2. Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1 minute rest)

3. Leg Extensions Superset: Leg Extensions (performed w/ toes in) & Leg Extensions (performed w/ toes straight) 3 sets of 15-20 reps (1 minute rest)

4. Inner and Outer Thigh Machine Superset 3 sets of 15-25 reps (1 minute rest)

5. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)


Tuesday - Chest

1. Incline Bench Press 5 sets of 10-12 reps (1 minute rest)

2. Chest Dips 4 sets of 10-12 reps (1 minute rest)

3. Incline Dumbbell Flyes 4 sets of 15-20 reps (1 minute rest)

4. Flat Dumbbell Bench Press 4 sets of 10-12 reps (1 minute rest)

5. Cable Crossovers 3 sets of 15-20 reps (30 second rest)


Wednesday - Back

1. Wide Grip Pull-ups to Front 5 sets of 10-12 reps (1 minute rest)

2. Reverse Close Grip Chins 4 sets of 10-12 reps (1 minute rest)

3. Neutral Grip Pull-ups 4 sets of 15-20 reps (1 minute rest)

4. One Arm Rows 4 sets of 10-12 reps (1 minute rest)

5. Stiff Arm Rope Pulldowns 3 sets of 15-20 reps (30 second rest)


Thursday - Shoulders

1. Lateral Raises 5 sets of 10-12 reps (1 minute rest)

2. Upright Rows & Shrugs Superset 4 sets of 10-12 reps (1 minute rest)

3. Bent Over Laterals 4 sets of 15-20 reps (1 minute rest)

4. Dumbbell Shoulder Press 4 sets of 10-12 reps (1 minute rest)

5. One Arm Cable Laterals 3 sets of 15-20 reps (30 second rest)


Friday - Hamstrings/Calves

1. Standing Leg Curl & Stiff Legged Dead-lifts Superset 4 sets of 10-12 reps (1 minute rest)

2. Lunges (pressing w/ heels) & Lying Leg Curls Superset 4 sets of 10-12 reps (1 minute rest)

3. Seated Leg Curls 4 sets of 15-20 reps (1 minute rest)

4. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)


Saturday - Arms

1. High Pulley Cable Curls (One Arm) & Reverse Cable Triceps Pushdowns (One Arm) Superset 4 sets of 10-12 reps (1 minute rest)

2. Dumbbell Curls, Lying E-Z Triceps Extensions, & Close Grip E-Z Bench Press Triset 4 sets of 10-12 reps (1 minute rest)

3. Rope Pushdowns, Incline Curls, & Incline Hammer Curls Triset 4 sets of 15-20 reps (1 minute rest)


Training Notes

* Calves get trained on each leg day.

* As a good rule of thumb, you can perform 20-25 sets for quads and hamstrings, and 15-20 sets for the chest, back, and shoulders. Calves, biceps and triceps can be trained with 14-16 sets. Abs can be trained later in the day every other day for about 12 sets with cardiovascular exercise. More genetically gifted bodybuilders may be able to get away with more, but this amount works for most.

* Advanced hardgainers are better off using a 3 day on, one day off protocol where each body part gets 8 days before it gets trained directly again. Also, they should limit the amount of sets to 15-16 for quads and hamstrings, and 14 sets for the chest, back, and shoulders. Abs, calves, biceps and triceps can be trained with 10-12 sets.

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Me parecio interesante, por eso la posteo.

QUE OPINAN USTEDES QUE SON LOS QUE SABEN???

Saludos!!

[jimfitness]

A ver si me ha quedao claro: durante las primeras seis semanas hacemos una rutina de volumen que consiste en el 10x10(el famoso 10x10 de Cometi), una vez acabado este período hacemos otro ciclo de 6 semanas también para volumen empleando una rutina de 5x5.
Una vez acabado este período de 12 semanas procedemos a la definición empleando la rutina de 1 músculo al día, esta fase dura 6 semanas pero se puede alargar hasta 6 más...es así? por tanto es un macrociclo de 24 semanas de duración dividiendo 12 semanas volumen y 12 definición...hombre,no soy un experto pero yo veo q el tiempo de definición dura mucho no? y el volumen sólo 12 semanas (3 meses)...de todas formas lo veo interesante, estoy interesado en periodizaciones de este tipo y le veo lógica, de todas formas a ver q opinan los expertos que hay x akí. Por cierto, de donde has sacado dicha periodización? 1 saludo

[Zumosol]

Yo creo que primero debería ir el 5x5 y a continuación el 10x10.

Reclutar - Hipertrofiar............................

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Originalmente publicado por jimfitness

A ver si me ha quedao claro: durante las primeras seis semanas hacemos una rutina de volumen que consiste en el 10x10(el famoso 10x10 de Cometi), una vez acabado este período hacemos otro ciclo de 6 semanas también para volumen empleando una rutina de 5x5.
Una vez acabado este período de 12 semanas procedemos a la definición empleando la rutina de 1 músculo al día, esta fase dura 6 semanas pero se puede alargar hasta 6 más...es así? por tanto es un macrociclo de 24 semanas de duración dividiendo 12 semanas volumen y 12 definición...hombre,no soy un experto pero yo veo q el tiempo de definición dura mucho no? y el volumen sólo 12 semanas (3 meses)...de todas formas lo veo interesante, estoy interesado en periodizaciones de este tipo y le veo lógica, de todas formas a ver q opinan los expertos que hay x akí. Por cierto, de donde has sacado dicha periodización? 1 saludo

Correcto! Asi es.

Si te parece largo el periodo de definicion, acortalo a 6 semanas. Tambien dice que si queres empezar el ciclo un poco mas limpio, hagas primero la rutina de definicion, y despues empeza el 10x10 y el 5x5.

No se si puedo poner el link de donde lo saque, te lo mando por privado si queres.

[jimfitness]

Yo es q hay algo en lo q siempre tengo dudas: cómo se empieza en todas las periodizaciones? primero fuerza y luego hipertrofia o al revés?????