The age old question asked by many body builders is how can I build massive muscles with out taking steroids or growth hormone, the answer to this is relatively fairly straight forward and not as complex as many magazines would lead you to believe, as these magazines want you to fail and keep purchasing their publications until you find that non existing program that will work for you, also they are there to sell you overpriced hyped up sport supplements telling you this is the best thing since sliced bread.
Any way here goes. Firstly the most important information is that it takes years of hard training before you get an awesome physique so do not get put off by slow progress which could lead you to the path of destruction, that being the use of dangerous and non prescribed drugs sold to you on the promise of super fast gains of quality muscle, the problem with this is that you are not told about the side effecrs that commonly come with the use of these, the worst being death. Growth Hormone and steroids can and will cause cardiac hypertrophy (enlarged heart) which can cause serious heart problems including death, mental disorders, cancer, skin conditions, hormone imbalance, water retention, diabetes and many many more, so think twice before using any drug and in reality for a healhy and longer life just say no.
Right the most important training principal is only use the big multi joint movements as this causes the body to produce more growth hormone than using smaller isolation movements, so deadlifts, squats, bench press, chins, dips, military press, calf raises, stiff legged deadlifts, barbell curls, shoulder shrugs, close gripbench press, french press are the best exercises to stimulate muscle growth.
Secondly having a structured program is very important, a 6 week training cycle is best as on average the human body will adapt to any training program between 4 to 8 weeks.
The best 2 cycles to increase muscle size and power is 6 weeks of between 8 to 12 repetitions and then 6 weeks of 3 to 6 on big movements and 6 to 8 reps on smaller movements.
Muscle Building Program 6 weeks
Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum.This routine trains each body part no more than once a week.
Day 1 (Monday) chest and shoulders
Chest
bench press 3 sets 8 to 12 reps
incline press 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps
Shoulders
military press 3 sets 8 to 12 reps
lateral raises 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps
Day 2 (Tuesday) day off, rest
Day 3 (Wednesday) back and biceps
Back
chins or pull downs 3 sets 8 to 12 reps
deadlifts 3 sets 8 to 12 reps
barbell rows 3 sets 8 to 12 reps
Biceps
barbell curls 3 sets 8 to 12 reps
dumbell curls 3 sets 8 to 12 reps
Day 4 (Thursday) day off, rest
Day 5 (Friday) legs and triceps
Legs
squats 3 sets 8 to 12 reps
legs curls 3 sets 8 to 12 reps
calf raises 3 sets 8 to 12 reps
Triceps
close grip bench press 3 sets 8 to 12 reps
lying tricep extensions 3 sets 8 to 12 reps
dips 3 sets 8 to 12 reps
Top Tips for muscle building program. 10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 3 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with power\par routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.
Nutritiomal Tips
To increase muscle size try and consume 1g of per protein per pound of bodyweight, this can come from food like fresh oily fish, poultry, red meat, bean and pulses, nuts and seeds and protein drinks. Carbohydrates are very important as this will give you the energy to train, these should come from wholewheat pasta, brown rice, granary bread, fresh fruit, vegetables, oats, cous cous, bran cereal.
Power and Strength Building Program
Each weight training exercise will consist of 2 sets of 3 reps minimum to 6 reps maximum on big movements and 2 sets of 6 reps minimum to 8 reps maximum on smaller movements. This routine trains each body part no more than once a week.
Day 1 (Monday) chest and shoulders
Chest
bench press 2 sets 3 to 6 reps
incline press 2 sets 3 to 6 reps
dumbell press 2 sets 6 to 8 reps
Shoulders
military press 2 sets 3 to 6 reps
lateral raises 2 sets 6 to 8 reps
dumbell press seated 2 sets 6 to 8 reps
Day 2 (Tuesday) day off, rest
Day 3 (Wednesday) back and biceps
Back
chins or pull downs 2 sets, 6 to 8 reps
deadlifts 2 sets, 3 to 6 reps
barbell rows 2 sets, 6 to 8 reps
Biceps
barbell curls 2 sets, 6 to 8 reps
dumbell curls 2 sets, 6 to 8 reps
Day 4 (Thursday) day off, rest
Day 5 (Friday) legs and triceps
Legs
squats 2 sets, 3 to 6 reps
legs curls 2 sets, 6 to 8 reps
calf raises 2 sets, 6 to 8 reps
Triceps
close grip bench press 2 sets, 3 to 6 reps
lying tricep extensions 2 sets, 6 to 8 reps
dips 2 sets, 6 to 8 reps
Top Tips for power building10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 1 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with power\par routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.
Artical source: http://www.articlesbase.com/bodybuilding-articles/how-to-build-muscle-fast-without-using-drugs-1766224.html
