Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
A past multiple-Mr. Olympia champion recently revealed the training regimen he used to build his strong, balanced foundation of muscle that had him winning shows before he was 21 and winning the Mr. Olympia title before he was 30.
Initially, he started off with six weeks of full-body workouts, in order to allow his body to become accustomed to training. After that, he spent three years following a mass-building routine, which he credits as forming the base of muscle, which allowed him to become a professional bodybuilder and later, win multiple Mr. Olympia titles. Here is that mass-building routine:
Week 1:
Monday - W1
Tuesday - Rest
Wednesday - W2
Thursday - Rest
Friday - Rest
Saturday - W1
Sunday - Rest
Week 2:
Monday - W2
Tuesday - Rest
Wednesday - Rest
Thursday - W1
Friday - Rest
Saturday - W2
Sunday - Rest
Workout One (W1)
Bench Press - 3x8
Incline Press - 3x8
Incline Flies - 2x8-10
Chins/Pull Downs - 3x8
Barbell Rows - 3x8
Dead Lifts - 3x8
Behind The Neck Press - 3x8
Side Laterals - 2x8
Bent Laterals - 2x8
Crunches - 3xmax
Hanging Leg Raises - 3xmax
Workout Two (W2)
Barbell Squats - 4x8
Hack Squats - 3x8
Leg Curls - 3x8
Standing Calf Raises - 3x8
Barbell Curls - 3x8
One-Arm Preacher Curls 2x8
Triceps Pushdowns 3x8
Lying Triceps Extensions 2x8
Duration: Approximately 60 Min/Workout.
This routine definitely contradicts many of the pros routines featured in muscle magazines. That is because what is featured in magazines is very often the advanced routines that pros use once they’re ALREADY BUILD THAT FOUNDATION OF MUSCLE. The routines they used to build that muscle are often overlooked, because they are simple, low-volume, and often very unexciting. But, as one Mr. Olympia will attest to, a low-volume, heavy foundation program works wonders!
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