To gain maximal muscle, you need to stick to the basics. You only need one or two basic movements per bodypart. The less movements you can do to get the job done, the better.

Setting Up a Program

Choosing a Training Split

Choose a training schedule based upon your training schedule. A typical schedule involves training 3 days a week on a Monday/Wednesday/Friday schedule. A training schedule should also take into account how quickly you recover from a workout. If you are following a full-body split, then it may take you to two to three days to recover from your workout. However, if you are training half your body one day, and the other half on the next day, you can work out more frequently.

Choosing the Exercises:

Choose 4 to 6 exercises to focus on, then split them according to your training split.

Core Exercises:

Deadlift

BackSquat

BenchPress

Bent-overRow

Pull-ups

MilitaryPress

Full-body Routine

For full-body routines, you do not need to perform all 6 exercises in one routine. Split the workouts up amongst 2 workouts in this way:

Workout A:

Deadlift

BenchPress

Pull-ups

Workout B:

BackSquat

Bent-overRows

MilitaryPress

Push/Pull

Push exercises are all exercises that involve you to push a weight away from your body:

BackSquat

BenchPress

MilitaryPress

Pull exercises are all exercises that involve you to pull a weight towards your body:

Deadlift

Bent-overRow

Pull-ups

Push/Pull/Legs

For this split, you would simply take the two lower body exercises out and give them there own day.

Sets/ Reps

To build muscle, keep your set/rep volume between 36-50total reps. For example, performing 6 sets of 6 repetitions is a total of 36repetitions for that particular exercise.

Start off with lifting 70-80% of your one repetitionmaximum. Gradually increase the weight as the weeks go by.

Rest 60 –120 second between each set.

Supplementation

I personally do not like to take supplements. Supplements are “supplements” to your diet and training. Only take supplements when and if you have your diet and training in order.

Related:

• Three Steps to High Frequency Training
• Hindu Squats and Pushups
• Stick to the Basics
• Why I’m not a Bodybuilder
• Crossfit and Bodybuilding