Saturday, February 23, 2013

Lean Mass Routine for the Natural Athlete and Bodybuilder

I've been asked to post a mass building routine, but before I get started let's clear up one of bodybuilding's biggest myths. There's no such thing as a bulking routine or a cutting routine. Your diet controls whether you are bulking or cutting as well as your cardio. I know I'm going to get some arguments here, but the fact is we are all trying to BUILD muscle. In order to build muscle, you have to lift heavy ass weight, period! Yes, there is a place for high rep routines (aka cutting routines), but for the most part you are going to have to lift heavy weight in order make lean muscle gains. This was the biggest lesson I learned in 2012.

As some of you know, I did an experiment in 2012. I tried to "cut" down while maintaining as much lean muscle mass as possible. I lost 30 pounds of fat, maintained almost all of my muscle and was stronger than I have ever been. How do I know? Besides posting many PR's throughout the year, I had people asking me at the gym, "Damn son, how much weight have you gained? You're getting swole!". Well sir, I've actually lost 30lbs! Boom!

The follow routine is one I've been using on and off for years. It's my bread and butter. My security blanky. The one routine I know I can always go back to for results.

Monday:

Chest/Biceps
- 5 x 5 Flat Bench Press
- 4 x 6 Incline Dumbell Press
- 3 x 8 Cable Flys
- 5 x 5 Flat Bar Curls
- 3 x 8 Preacher Machine Curls

Tuesday:

Legs:
- 5 x 5 Squats
- 4 x 6 Leg Press
- 3 x 8 Leg Extensions
- 5 x 5 Lying Leg Curls
- 3 x 8 1 Leg Curls or Seated Machine Curls
- 5 x 5 Smith Machine Calf Raises
- 4 x 6 Seated Calf Machine
- 3 x 8 Leg Press Machine for Calves
*Notes: This is the longest day, you can cut calves and do them on another day if you'd like or you can cut one hamstring exercise from the routine.

Wednesday:
Rest

Thursday:

Shoulders/Triceps
- 5 x 5 Seated Dumbbell Presses
- 4 x 6 Side Dumbbell Laterals or Delt Machine
- 3 x 8 Front Cable Raises
- 5 x 5 Dips
- 4 x 6 Smith Machine Inner Grip Presses or Skull Crushers
- 3 x 8 Cable Pushdowns

Friday:

Back/Traps
- 5 x 5 Deadlifts or Stiff Leg Deadlifts
- 4 x 6 Bentover Rows or T-Bar Rows
- 3 x 8 Pulldowns
- 5 x 5 Shrugs
- 4 x 6 Shrug Machine or DB Shrugs
- 3 x 8 Upright Rows (DB, Barbell, Smith Mach, or Cable Mach)

* 5 x 5 means 5 sets of 5 reps. 

Increase weight each set. Exercises can vary, but rep range should stay consistent. You should keep a log or journal so you can track your progress. Every week you should be lifting a little more weight.
Each day focuses on a compound movement, followed by another somewhat compound movement, followed by an isolation movement.