Considering further gaining of muscles mass using free weightlifting routines, the major part of athletes thinks that this process is exclusively related with steroids admission. Actually, it is partially true: the muscles you see on the stage of the competitions and in photos in the magazines are not built without the usage of so called “vitamins & supplements”. Not denying the obvious fact, it is necessary to stress that within the limits of 2.5-3 years of weight lifting it is still possible to gain (yes indeed!) the mass without so called “vitamins & supplements”.
The only difficulty is that unlike the initial period, when the general schemes do equally fit for everyone (must fit!), during the given stage, despite the common idea, for the purpose of gaining more muscle mass the workout program that is useful for a specific athlete should be selected.
There are a lot of such programs, therefore it may happen that an athlete dumbfounded by this abundance, starts addling his/her brain among them. In order to understand whether the program fits you or not, you should exercise for at least 6 weeks (unless you feel terrible discomfort during the first practice already. There are cases when an athlete does understand: it is not for me).
Below we provide some free weightlifting routines for advanced muscle mass building. Tyr to select the one which is the most suitable for you.
1. Rotation
This technique is generally known as an “extended superset”. Its essence is rotation of exercises for muscles-antagonists with rest break after each of the exercise (in the case of general superset the rest break is taken after some exercises). More to come soon
2. Ten Times Ten Repetitions
The essence of the technique is that only 3 certain exercises are repeated 3 times a week during 2-3 weeks period, i.e. squat, bench press and bicep barbell curl, making 10 sets, each 10 reps. More to come soon
3. Week Cycle Periodization
The essence of this technique is that an athlete, working on muscle groups three times a week, enables unequal load during each workout. Classic sequence for a group of muscles is a heavy workout then light one and, finally, medium workout. Namely this schedule allows the muscles to recover the best, and thus increase its volume and strength. More to come soon
4. Weekly Periodization
This technique of free wieghtlifting routines is similar to power lifting and consists of systematic gradual increase of workout load combined with the reduction of reps number per set. Thus, lighter loads are used during initial phase changing to those which provide maximum workout load. Such routine enables organism to be better restored and prepair for maximum workout load routine. More to come soon
5. Contrast Training
The essence of the routine is to apply different number of reps for different types of muscles. More to come soon
6. Workout Routine Involving More Rest
The essence of this this routine is that muscles are loaded not so often, i.e. 3 times per two weeks - roughly speaking, one and a half time a week. More to come soon
Success in selecting one of free wieghtlifting routines suitable for your advanced bodybuilding.
And remember there are no universal ways suitable for everyone in bodybuilding, and there can not be any. At the advanced level an athlete should feel and understand the needs of his/her body and choose the training program according to his/her personal requirements.
