Advanced muscle building program

Theses strenuous exercises primarily focus on jumping, and this is when your risk for incurring an injury increases. Plyometric training requires making forceful jumps and hard landings, and this can result in foot or ankle injuries.

Since these intensive exercises are designed to strengthen and build leg muscles they are not included in all advanced workout plans, especially ones designed to promote weight loss or burn fat. It is also recommended that plyometric training be done under the guidance of an experienced trainer, especially if this is your first time performing these types of exercises. Regardless of the type of advanced workout plan you should expect to do plenty of cardio.

This is especially true if your goal is to lose weight since cardio is the best type of exercise to burn fat and calories. Body builders and anyone looking to get cut or ripped will also benefit from the cardio that is typically included in most advanced workout plans.

Some of the reasons why cardio is considered so important include,. It is important to remember that you will be doing high intensity cardio with an advanced workout plan, and this is vastly different than what you might already be used too.

Instead of walking and jogging, you might find yourself running up a hill. Training with 15 to 20 pound weights is another common form of cardio commonly included in these workout plans. One tip to remember is if the advanced workout program does not include cardio, it has probably not been rated by experienced trainers or licensed experts. If you choose one that is specifically geared for weight loss it is possible to burn fat without putting on a lot of muscle.

It is also important to remember that the purpose of any advanced workout is to push your body to its limits, regardless of the type and this means you will notice a slight increase in muscle mass since you are exercising longer and harder. If you are on one for weight loss or burning fat you should expect to also build some lean muscle mass, but it will be noticeably less than what you would normally achieve on an exercise program designed for bodybuilders.

In most cases your muscles will simply appear longer, along with more toned and defined. There are several places where you can find these workout plans. Buddies that have similar fitness goals can often recommend an effective program, along with trainers at your local gym. Friends and family members can occasionally recommend one, but it is important to remember that they must be interested in achieving the same results as you. Athletes often find that teammates and coaches are an invaluable source of information, along with their doctors.

You can also find the best advanced fitness plans at Top Workout Program. Each one is rated and reviewed by experienced fitness trainers or medical experts so you can be confident that the plan you choose is safe and effective. Advanced Workout Plans. Our experts are constantly searching for the best Workouts out there. Start this workout. Advanced Workout Plans to Build Strength.

Top 10 Advanced Workout Plans. MI40X Check it out. The Curve Ball Effect Check it out. Truly Huge Bodybuilding Program Check it out. Bar Brothers Check it out. Bodyweight Burn Check it out. Specforce Abs Check it out. Adonis Golden Ratio System Check it out.

Specforce Alpha Check it out. Advanced Workout Plans for Cutting. Workout designed by Ben Pakulski. Fitness Goals: Building Muscle.

Advanced Workout Plans for Building Mass. Advanced Workout Plans for Body Building. Advanced Workout Plans for Weight Loss. Advanced Workout Plans for Lean Muscle. What is an advanced workout plan?

How will I know if I am ready for an intense workout plan? Are all advanced exercise programs structured or can I create my own? Will I need equipment? Other pieces of equipment that you might find that you need to purchase can include, Resistance bars or bands Weight bench Punching bag Jump rope Elliptical As you progress you might find that you need other equipment, but this will often depend on your desired results.

Are some types of advanced workout plans more effective than others? How will I know if I chose the right intensive workout plan? Will I need to take supplements? The most common supplements generally recommended include, Creatine Fish oil Vitamin D Whey Protein These supplements will help you retain calories and healthy fat that can be burned for energy and used to build lean muscle. How long does it typically take to see results?

Will I need to diet or eat certain foods? Are these workouts safe for adults over 50? Can an advanced workout plan really help me gain massive mass? Can women do the same advanced workouts as men?

Do all advanced workouts call for weight training exercises? Are there advanced exercise routines for home? If you are thinking about setting up a home gym here are some of the pieces of equipment commonly used, Dumbbells Bench Barbells Advanced workout plans for cutting and body building often call for ab wheels and cable resistance machines, and these can also be incorporated into most home gyms. Do I need a trainer? What is plyometric training and is it an important? Should cardio be included?

Some of the reasons why cardio is considered so important include, Improved cardiovascular and overall health Increase endurance Boost metabolism Increase strength Help build lean muscle Decrease risk for injury It is important to remember that you will be doing high intensity cardio with an advanced workout plan, and this is vastly different than what you might already be used too.

Most men these days struggle with low testosterone because their endocrine health is messed up due to various factors. TestoPrime addresses all of these factors by stimulating the release of testosterone through the Pituitary-LH pathway.

As a result, you can expect all the benefits associated with a high dose of exogenous testosterone with TestoPrime. Researchers have been unable so far to exactly pinpoint the connection between increased muscle protein synthesis rate and testosterone.

However, there are countless studies available that show how the hormone is involved in muscle building process directly or indirectly. As if building more muscle wasn't enough, TestoPrime also helps speed up muscle recovery time after intense exercise routines. It does this by stimulating blood flow to your muscles and regenerating them at a faster rate than usual. Your body recruits vital branched chain amino acids, which work like building blocks for muscle growth.

As a result, you are able to bounce back from strenuous workouts after lifting weights much quicker without muscle soreness. You'd be surprised to know that testosterone is far more useful than just anabolic activities. It has a number of positive effects on your general quality of life including mood, libido, and even cognitive function.

This means you experience a better sex drive and can perform better in bed. People with low testosterone generally feel lethargic throughout the day. Even simple tasks like walking or climbing upstairs become a taxing exercise. TestoPrime ensures you feel rejuvenated and lively by the time it kicks in. TestoPrime is a blend of 11 ingredients which total to a whopping 13 grams inactive dosage concentration.

We can safely say that there's not one testosterone booster in the world that even comes close to what you get with TestoPrime.

As you can see, it's the most concentrated dose of natural testosterone boosting ingredients in one formula. It not only increases your levels of serum testosterone total and bound , but also boosts free testosterone, which is the bioavailable fraction of the hormone.

TestoPrime is a supplement that you'd want to use for 6-months at least to get the maximum benefits. It is available at some throwaway prices when you buy in bulk. It works out to be really cheap when you buy TestoPrime online in bulk, which is a steal if you ask us. TestoPrime is probably the best and easiest way to skyrocket your body's ability to produce lean muscle cells. Also, you get all the other benefits associated with high T. There's mood, libido, fat loss, energy, and cognitive performance.

Try it. It's the only T booster that comes with a lifetime guarantee. Now that we have recommended the best testosterone booster in the world, it's time to look at the other anabolic hormone that will play a critical role in helping our bodies produce new muscle cells by recruiting satellite cells.

The growth hormone booster we recommend is HyperGH 14X. An unsaid secret of the world of fitness and cinema is that the biggest names are regular GH users.

That's because GH is the fountain of youth. While we are focusing primarily on the muscle building capabilities of the hormone, it also offers a bevy of other health benefits. There's something called 'Keepable Gains' in the bodybuilding industry. In simple terms, this means the muscle growth that you can retain even when you stop using a steroid or a supplement.

Think of GH as an automated signal that will use amino acids and nuclei to build muscle. Muscle tissue that's more than intracellular water and which you can keep easily without using more supplements to maintain it. That's the kind of quality muscle growth that you gain with HyperGH 14X. This can be attributed to its ability to boost satellite cells which are invisible factories that build muscle.

An increase in GH will automatically alter the levels of two enzymes that are associated with metabolism and fat loss in the human body. HyperGH 14X increases these two enzymes so much so that you can burn fat easily even in the most stubborn parts of your body. When your levels of endogenous growth hormone increase, it has a positive influence on all aspects of your life. You will feel better, look younger and have plenty of confidence. GH has also been known to help us sleep deeper which means that we will be getting far more rest than usual once we start using the HGH supplement.

It works by stimulating the pituitary gland to produce growth hormones. But that's not all. There are some amazing ingredients that offer a bevy of health benefits that go beyond GH increase. There's GABA which increases neurotransmitters that will help you relax.

There's colostrum which is a natural peptide that has been used for decades to treat digestive and autoimmune disorders. There's phosphatidyl choline which improves cognitive abilities and moods, and there are plenty of other amino acids. For an all-natural growth hormone stimulating formula, HyperGH 14x is quite affordable. The company also offers discounts on bulk purchases. HyperGH 14X offers the best blend of ingredients to increase human growth hormone levels.

It can promote muscle growth, burn fat and get plenty of health benefits. This supplement has helped thousands of men and women achieve some amazing results in their fitness journeys. We highly recommend that you check it out. The final ingredient in our best supplements for muscle growth is actually not a muscle builder at all. It is a muscle preserver.

There's something that you must know about muscle growth. When your body is rapidly gaining lean body mass, there's a distinct possibility that you might gain fat and water too. Clenbutrol is a fat burner primarily, which helps you gain lean mass without an increase in body fat.

It is a non-stimulant based alternative to Clenbuterol, the most potent fat burner used by professional bodybuilders. As we mentioned, there are multiple ways in which you can use Clenbutrol to meet your fitness goals.

It's a fat burner, a muscle preserver, and an avascularity booster. Take your pick. Here's a closer look at the most obvious benefits. Clenbutrol contains a blend of potent fat burners that help you peel away fat and water from the most stubborn parts of your body. That's because they use a cocktail of chosen supplements. When you have a vascular body with visible surface veins, your muscles look ripped and attractive even if they're not defined.

Bodybuilders get fatigued working out once a day, but this workout suggests you double that amount. Your recovery system adapts and recovers quicker, which is a great benefit.

In this case, more is better, since you're recovering so quick. This workout program includes cardio, which trains your cardiovascular system. However, all those supersets, trisets and giant sets also work you cardiovascular system to a certain extent, and they increase your aerobic endurance. Your heart pumps blood and oxygen to your cells more efficiently, while also building more blood vessels, which results in an increase in blood flow.

So next time you train, your muscles will be filled with plenty of blood, and your pump will swell up your muscles beyond their usual size. Since there are different rep ranges in this workout, you will recruit all three types of muscle fibers, which are listed below. The more muscle fibers recruited results into more growth. Although the third type of muscle fibers isn't involved that much, it's still slightly worked through the cardio. Once you have gained at least 20 pounds of muscle, and trained for a minimum of 5 years, you can move onto advanced training.

Learning exercises, techniques and the major muscle groups can take some time, so be patient. Performing all the exercises is necessary, so one can distinguish what works and what doesn't. The same thing goes for diet, nutrition and supplements, since we all have different bodies and goals.

By the time you become advanced, you should be benching over pounds, squatting over pounds and deadlifting over pounds. You should also have all major muscles groups developed to the point where you look immense. As far as age goes, I recommend those under 20 to stay away from this kind of training.

That is, unless you plan on getting injured and ending up crippled. Any kind of training requires nutrition and supplement guidelines, both for muscle growth and recovery. It's crucial that advanced bodybuilders eat more calories than they expend to increase muscular gains. You body needs a surplus in energy to add muscle mass. Arguably the most important nutrient for a bodybuilder, protein builds and repairs muscles.

Consuming 2 grams of protein per pound of body weight is strongly recommended for maximum muscle growth. Carbs are the body's main supply of energy, although should not be eaten in excess. Consume slow digesting carbs in the morning, and throughout the day, and fast-digesting carbs post workout. Carbs replenish glycogen in muscles, which gives them a full look. For this to happen, one needs to consume 3 grams of carbs per pound of body weight each day.

Fats should be consumed minimally throughout the day. Stay away from junk food, but don't hesitate eating foods that contain Omega-3s, such as fish. Consuming enough vitamins on a daily basis is necessary for optimal health, as they play a vital role in bodily functions. Now that you've learned about diet, nutrition, and supplementation, it's time to construct your own diet. Below are some guidelines you should follow. Expect an enormous increase in both muscle mass and definition in those 8-to weeks.

Once your body adapts to this kind of training, it's recommended you change some of the exercises and look for new weak points that need extra attention. Your body will be able to take more punishment in the gym, and it will grow like never before. Keep in mind that you shouldn't overlook SITS training, because it will positively help your physique and strength. This article has provided you with everything you need to know to continue progressing in and out of the gym.

Remember, Rome wasn't built in one day, and neither is a world class physique, so be patient and enjoy each workout. Advanced muscle building takes motivation, determination, hard work and many other factors. When you reach the advanced level, it becomes hard to get your body to put on muscle mass because of all the volume you have done in the previous years.

At the advanced level, you must make sure that all factors are almost perfect: nutrition, training, rest and supplementation. If you have a weak area at this point, it will be exposed no matter how good your genetics are, and you will have trouble gaining muscle. A combination of basic and advanced methods has been employed in this workout to stimulate as much growth as possible.

For the deloading weeks, if an exercise is done for 4 sets during the first 3 weeks of each cycle, then it should be done for 2 sets during the deloading week. If it is done for 3 sets during the first 3 weeks, then during deloading do the exercise for 1 or 2 sets, depending on how you see fit. Note: For all exercises, lift at a normal speed; do not compromise form at all.

At the advanced level, keeping strict form may lead to better gains. Note: The re-charge day focuses on two muscle groups that are worked indirectly throughout the week and is similar to a rest day in the sense that large muscle groups are not trained on this day. It is effective to essentially re-charge during the middle of the week instead of placing a heavy workout at that time. Note: Rest periods, other than those already mentioned, should be between seconds between sets for all exercises.

Take a weight equivalent to your 12RM 12 Rep Max and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown.

Note for all phases: Abdominal core training should be done 3 times per week Monday, Wednesday and Friday with each day focusing on a different aspect of the core. Due to the amount of leg training involved in all three phases, cardio should be eliminated or reduced to 1 low intensity session per week preferably Saturday or Sunday. Cardio would most likely interfere with strength and muscle gains in the legs so generally it should be avoided when doing such an intense routine. Especially during the last 4-week phase, where intense methods such as 6x6 and drop setting are employed, a lot of calories will be burned during the workouts which will give the athlete fat loss benefits as well.

Advanced bodybuilders need frequent change in their workouts to prevent homeostasis, which is when the body adapts to a training stimulus and you hit a plateau in your gains. The above workout is a week plan with 4-week cycles, and each includes a 1 week deloading period. This way you can slightly overtrain or overreach for 3 weeks and then let your body have a break for 1 week before repeating the process.

Overreaching, or planned overtraining, has been proven to be the most effective way to gain strength and build muscle.

This routine should not be used more than twice during a training year. It should only be performed during a bulking phase when there is a caloric surplus to handle the rigors of this program. This routine is so advanced for a variety of reasons. First of all, the volume is such that only advanced bodybuilders with years of training could handle it and be able to make great gains.

Secondly, various shock training methods such as Supersetting, High Frequency, Rest Pause, Drop Setting and the like are employed for maximum effect. The routine starts with a basic 4-day split that focuses on volume acclimation and overall size through heavy compound movements, supersets and even some isolation movements to target and stimulate muscle groups completely.

The next 4-weeks focus on responding to high volume and shock methods such as supersetting and rest pause. The frequency also increases to 5 times per week with a "re-charge" day on Wednesday focusing on two smaller muscle groups so that recovery can be maximized for major muscle groups. Each workout ends with a superset with one exercise for both of the muscle groups worked that day. This can help to facilitate more blood flow to the targeted muscle groups which eventually leads to more nutrients in the muscle which equals more muscle growth.

During the last cycle, shock methods such as triple drop sets are used to elicit maximum muscle growth. Also, Vince Gironda's famed 6x6 method is employed for two main exercises during each workout day.

Gironda suggested little rest between sets so during the last phase the rest periods are 20 seconds between the sets for exercises that are to be done in the 6x6 protocol. Also, pre-exhaust supersetting has been incorporated into the final phase. This method allows you to exhaust a muscle group by performing an isolation exercise to pre-fatigue it and then perform a compound movement to completely stimulate it.

There is no specific number of years of training one must have under their belt to begin this workout; however there are a few guidelines one must meet:. Trained consistently for at least 2 full years: For the first 2 years of training one should focus on heavy compound movements and building a strong base.

Once this base is built then advanced training methods and routines can be implemented to further your gains. For these first few years, concentrate on performing sets with repetitions per muscle group, and do full body workouts.

This way you will gain strength and put on muscle more effectively than if you jumped into advanced training methods immediately. Have considerable muscular development: If you have been training for some time and still do not have a good base, there is no need to worry at all. This just means that you have been gaining slowly and that eventually you will have a considerable amount of muscle.

Have considerable and balanced levels of strength: Before beginning this program, as minimum requirements the athlete should be able to bench press pounds or more, full squat pounds or more, deadlift pounds or more, barbell row pounds or more, and military press pounds or more.

Be accustomed to volume training: If you struggle with volume training routines and do not recover well from them, then it would be best to work on adapting to volume and being able to get substantial strength increases from this type of training before beginning this routine. This way you will be able to make much greater gains with an advanced muscle building routine such as the one suggested above.

If you meet all of these guidelines then by all means you can start the advanced muscle building routine. However, even if you meet 3 of the guidelines, bring your weakness up to par before beginning this program. If you meet 2 or fewer of the guidelines, just focus on getting stronger and bigger through heavy compound movements and then when you are ready, this routine will be much more effective.

As a general rule of thumb, eating more calories than you expend will help you gain approximately 1 pound of bodyweight per week. If those calories are mostly clean, i. One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight. Very good protein sources include: chicken, lean steak, lean beef, pork, cottage cheese and milk. Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth. Complex carbs such as rice, pasta, whole wheat bread, muesli, granola and oatmeal should be ingested for maximum effect.

The often forgotten variable to a balanced diet is healthy fat. Many people eat greasy foods such as hamburgers and the dreaded Big Mac. However, they should concentrate on eating enough flax seed oil, fish oils and nuts such as almonds.

Additionally, fish oil supplements can be taken so that you make sure you eat enough healthy fat. If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need. Many people would be surprised how well a multivitamin can assist in muscle growth. Basically, if you hit a plateau, eat about calories of healthy foods more per day and you will be amazed and what it can do for recovery and growth.

It is also important to stay properly hydrated. Even slight dehydration can decrease performance and hamper recovery so always replenish your body with enough fluid throughout the day. Additionally, there are some supplements you can take in order to speed up recovery and maximize performance during each workout.

Keep in mind, however, that supplementation does not replace or make-up for a poor diet, so make sure to have a good diet before even thinking about taking supplements. Whey Protein : The staple supplement that every bodybuilder probably takes already. There is no real need to even explain the multitude of benefits whey offers, such as increased recovery and more muscle growth while preventing catabolism Muscle-wasting and promoting anabolism Muscle-growth.

Creatine Ethyl Ester : A new form of Creatine that is really a lot more effective than Creatine Monohydrate because the absorption is so much better and it is much more powerful; Take one serving post-workout as this is all you actually need.

There is no loading involved, and best results would be achieved if taken with a post-workout shake.