A Simple Bodybuilding Routine for Building Mass

Published: 11th July 2008
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If you are looking for a good bodybuilding routine for building mass, then I have a good one for you. There are so many routines out there, especially with the internet, that it is very easy to get confused about what works, who to listen to, how many sets, how many reps, how to to rest, the list goes on and on. However, notice that the title of this article is a simple bodybuilding routine for building mass. That is because if you have read any of my articles before, then you know how much I like to simplify things.

With that said, I have presented here a time-tested and time-honored bodybuilding routine for building mass that will guarantee results for anybody with the guts to work hard enough at it and finish it. It follows the old fashioned 5x5 system. If you have heard of it before but have never tried it, then now is the time.

This system has worked wonders for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will evolve, the 5x5 system will ALWAYS be a proven way to stack on gains like nothing else.

Here's how it works: pick an exercise, and because compound exercises work the best, we will pick squats. Start off by doing 5 reps with relatively light weight to warm up. Next, add some more weight, and do another 5 reps. Now that you are warmed up, jump to your working weight that you can do for 5 reps and do 3 sets with this weight. Since you are looking to gain more mass, then keep your rest periods between 1 and 2 minutes; if you were looking to build more strength, then 3 minute rests would be more fitting.

Now, next time you do squats, add 5 more pounds to both your warm-up sets and your 3 working sets and do it again. The key is to keep adding five pounds each workout until you can't complete 5 reps for one of your sets. What you would do is stay at that same weight until you can complete the 3 sets of 5 reps in good, clean form.

Remember to always keep your reps no higher then 5, even if you can do more. Staying with the 5x5 system is one of the best proven methods for building size and strength as fast as possible.

Now that you know how to perform the exercise in the 5x5 system, here is the whole bodybuilding routine for building mass that you can follow:


1) Barbell Squats

2) Bench Press

3) Barbell Rows or T-Bar Rows

4) Overhead Barbell Shoulder Press

5) Stiff-legged Deadlifts

6) Barbell Curls

Start off doing all of the following exercises three days a week, and as soon as you feel the weight getting heavier and harder to manage, you can switch to two days a week with two to three days in-between workouts for more recovery time. These are the granddaddy of muscle mass building exercises, and just because the routine looks simple doesn't mean it will be easy, but most importantly, it will produce RESULTS.

Stay on this program for 2 to 3 months and as long as you are continuously adding weight and getting progressively stronger, your muscle mass will follow. Arthur Jones once stated long ago, "When you can curl 200 pounds for ten reps in perfect form, your upper arms will be as large as they need to be for any purpose associated with any sport just short of wrestling bears."

Keep this concept in mind when you are on your journey to building muscle mass, for the stronger you are, the more potential you have for building muscle mass, and the 5x5 system is one of the best of its kind for building size and strength.


Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit www.hardgainers-weight-tips.com

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