subject: Build Huge Muscle - A Three Day Workout Split [print this page] Are you looking for a workout to build huge muscle? You have come to the right place! Let's look at this Monday, Wednesday, and Friday full body split for adding huge muscle mass to your frame!
Monday
You should always start your week with chest, shoulders, and triceps day. Incline bench press (4 sets of 10 to 12 repetitions) should be followed with flat dumbbell presses (4 sets of 10 to 15 repetitions) and incline dumbbell flyes (3 sets of 10 to 20 repetitions). Move on to close-grip decline bench press for lower pectorals and triceps (5 sets of 8 to 12 repetitions) and close-grip cable pressdowns in the same range. Finish your day with four sets of shoulders presses using the dumbbells or seated Smith machine, along with some side dumbbell work to failure.
Wednesday
Today you will be dedicating your efforts to building up your back, biceps and forearm muscles. Always wear a weight belt, particularly as you begin your day with five sets of heavy deadlifts. After completing those, your lower back will be scorched. Follow up with four sets of standing barbell rows (10 to 15 repetitions) and five sets of wide grip chin ups, completing as many as you can handle. Follow the back up with biceps training - four sets of barbell curls and four sets of seated alternate dumbbell curls (repetition range of 8 to 12 repetitions for best results). End your day with standing heavy barbell curls - as many sets and reps as your tattered arms will allow at this point!
Friday
It is leg day, guaranteed to keep you limping through the weekend! Start with heavy free weight squats - 4 sets of 8 to 12 repetitions. Then, follow those up with seated leg presses. Four sets of 10 to 15 repetitions will keep your knees safe as you pump those thighs, and activate some of those slower-twitch muscle fibers which typically stay dormant until the 12th repetition. From there, etch some definition into your upper legs with 4 sets of seated leg extensions, with sets of 10 to 20. Lying leg curls - five sets of 8 to 20 repetitions - will follow to effectively target the hamstrings, or back of thighs. Finish your day with eight sets of heavy calf work, using whatever equipment your gym has available. Keep your repetitions in the 8 to 15 range, and use as much weight as possible.
Your Tuesdays, Thursday, and weekends should be devoted to resting just as hard as you trained on the other days. You build huge muscle not while you are in the gym, but while you are at home resting following your very tough workouts.
Remember that hard training alone will not lead to the kind of huge gains in muscle mass that you are looking for. You also have to eat plenty of protein, and consider the use of supplements such as TridenosenH and whey protein to help your body recover quickly from each workout so that you're ready 48 hours later when the next workout begins. Good luck, and remember that consistency is the key to making the best gains!
