Weight Training Program To Stimulate Muscle Growth

Here you will find recommendations of weight training program to perform for the purpose of muscle growth stimulation. If you are involved in bodybuilding for more than a year considering yourself as an intermediate bodybuilder, you might come to a phase called "muscle growth plateau" or phase when certain muscles are not growing.

This is main common problem of bodybuilders is unequal muscle grow. Different muscle groups react differently to weight training program they are given. One muscle group grows very actively, the other group - grows not so quickly. It can happen that after few years of bodybuilding workouts, an athlete will have some problems with his body proportions, which were influenced by not equal muscle grow.

Of course you can meet some bodybuilders who are not paying attention to a disproportionate size of muscles, however the aim of each bodybuilder should be gaining of beautiful and proportionate body.

If you have come to this phase, it is time to work more one those groups of muscles which grow slower. Weight training program for this phase is similar as 3rd quarter intermediate bodybuilding routines, i.e. 3 training during a week, each muscle groups gets load twice per week in different angles, biceps and triceps get direct load only once per week. The difference here is that there is no weekly growth in training intensity. The essence is:

Maximum load on certain groups of muscles which you want to grow
Still and easy full body workout allowing to recover

This programs includes the following:

Monday		Wednesday		Friday
Bench press	12, 8, 4x6	Barbell squat	15, 12, 4x10	Angle bench press	12*, 3x10
Lying dumbbell extension	3x10	Leg bend	12*, 3x10	Chest Pull-ups with extra weight	15*, 4x10
Standing chest press	10*, 4x8	Sitting Calves Press	20,3x15	Angle lift	12, 10, 4x8
French bench press	12*, 4x10	Overhead Pull-ups with extra weight	5x max	Seated back press	12*, 3x10
Leg Press	20*, 3x15	T – Bar Pull ups	12*, 3x10	Calf raise	20*, 4x12
Calf raise	5x max	Sitting Dumbbell Biceps	12*, 4x10	Deadlift	15, 12, 4x10

At the end of every workout must be performed hanging pikes, 50 times.

After this you should go to specialization, i.e. working on a selected muscle group. Practical advice: 2-3 weeks before specialization decrease by half a load on that muscle group, which you will be developing under specialization.

Further on we will be covering weight training program for each muscle group, like chest, back, legs, arms, shoulders.

Before starting also check the main principles of specialization:

if you feel that you lack of mass on the whole body, you should work further on gaining muscle mass, but not specialization. Specialization is targeted on main 5 groups, like chest, back, legs, arms, shoulders.
It is recommended to begin specialization to those who had reached certain power lifting rates. If you start specialization before you have reached mentioned power lifting rates, you will not achieve any results
The higher workout load must be given to undeveloped muscle group, at the same time developed muscle groups must get lower to avoid overstraining. You can specialize only one muscle group
The length of traditional specialization is 2- 2,5 months with following main workout minimum 1- 1,5 months.
Do not do 2 specializations on the same muscle group in a row, have a break for better results