Develop a complete training program to develop muscle mass over time

If you've been bodybuilding for several years or decades, you've probably noticed that strength beginners (or the most motivated young people) have absolutely no idea what a training program actually means. Often, they discover a few exercises at random or rush to use pulleys because they think this type of machine will help them gain muscle mass . Unfortunately for them, the opposite pulleys have never helped many people build a physique. Obviously, barbells and dumbbells are still the best way to develop a complete bodybuilder's body. Furthermore, the generally rather limited presence of coaches doesn't really help the problem!

Developing a bodybuilding program requires knowledge of most multi-joint exercises

In order to calmly develop a bodybuilding program, the practitioner should be able to master most of the multi-joint bodybuilding exercises as well as their variations. For example, the bench press , the incline and decline versions of this same press must be practiced equally. Squat techniques (and possibly the deadlift for strength) must also be mastered to guarantee the athlete's progress while avoiding injuries. The correct use of the most essential machines must also be part of the acquired exercise bases. Let's take for example the case of the back row to the bar which requires mastery of a minimum of technique (legs correctly locked, correct execution of the movement with the bar in front of the face, etc.).

The same applies to specific exercises such as pullovers, back rows (bench or machine, T bar, etc.), shoulder extension exercises, leg extensions for the quadriceps, etc. As long as the movements are performed correctly and the risk of injury (or loss of time) is limited, the strength athlete can calmly develop their bodybuilding program. In this regard, polyarticular exercises will be performed in the majority of cases, with some isolation exercises, particularly for the arms, biceps and triceps.

Determine a certain training volume based on the level and experience of the practitioner

Training volume consists of all the sets of exercises in a bodybuilding program, which contain a certain number of repetitions to be performed. Generally, a standard training program includes 3 or 4 different exercises to be performed per muscle group, two muscle groups are generally worked per work session. To this must be added the warm-up sets as well as abdominal exercises which can be worked more frequently, sometimes at each session. Let's not forget the lower back and calves which, for some athletes, have a little difficulty developing. Let's say that in absolute terms, you will select 3 exercises (or 4 for experienced athletes) per muscle group. Then, you can very well focus on a single group but the majority of training programs include two muscle groups, with a major group (back, pectorals, shoulders, thighs) and a minor group (biceps, triceps). This type of classic but effective program has always allowed most bodybuilders to gain strength and muscle mass over time.

Some examples of training programs for the chest and back

For the pectorals, the majority of bodybuilding practitioners will focus on the bench press. It is a great classic to be performed by all athletes but it should not be an obsession either. The objective of bodybuilding is to develop your physique, not to work solely on strength or ego. Then, you will add variations such as the incline press and the lying (or decline) fly. A good isolation exercise to work on is the Cross over (facing pulleys) from the moment the exercise is performed correctly. Regarding back exercises , the high pulley bar row is also a must in muscle development programs for the back muscles. Rows will be just as essential. They will allow you to obtain thickness in the latissimus dorsi and to work all the small muscles of the back which give it its mass.

Don't neglect deltoid training as they add width to your physique.

Deltoid training is sometimes overlooked by bodybuilding beginners, but this is a mistake. It is precisely the shoulders that will give width to your physique, especially for the medial deltoids. However, it is imperative that you properly train all three deltoid bundles: front, middle, and rear. Dumbbell extensions, lateral raises, and barbell (or machine) extensions will give you muscle mass. For the shoulders, both compound and isolation exercises are essential for complete muscle development. Obviously, the greater the ratio between your shoulder width and the narrowness of your hips, the wider and more muscular your physique will appear.

Thigh training is exhausting but essential to a good workout program.

The thighs and quads, in particular, require a lot of energy, effort, and patience. Indeed, thigh workouts are particularly exhausting for the body. The weights moved and the volume of exercises performed often put a strain on your nervous system. However, classic exercises like the squat cannot be avoided (unless you suffer from back problems). That said, the hack squat and leg press will also help build muscle mass and strength in the legs. Remember that a powerful and impressive physique cannot be achieved without a well-developed pair of quads.

Biceps and triceps, iconic muscles that should not be overtrained

You'll often be told that the biceps and triceps are small muscles that shouldn't be overtrained with excessive exercise volume or intensity. This is true, but it also means you still need to train them sufficiently to stimulate their growth through hypertrophy. Finding the right balance between overtraining and undertraining your arms can be quite tricky, but you'll need to give them enough rest. Then you can train them with the intensity you need.

Generally speaking, be patient because it will take months or years of regular, intense training before you achieve significant gains in muscle mass and strength. Try to increase your exercise volume gradually, as well as the intensity. With a good, consistent, and effective training program, you will achieve fast and lasting results. If you take enough recovery time between workouts and your diet is impeccable, you will achieve the results you are looking for...