On this website you can find printable complete bodybuilding routine. This program is designed for a period of 28 days. Detailed diet plus effective training program is the formula that can lead to the right destination even a newbie "bodybuilder". The idea is to learn as much as possible about the time-tested five elements of the training. Find more about the program.

A clear technique is essential for muscle growth. Everyone would agree with this immutable truth: coaches, sports physiologists and professional bodybuilders. Why technique is so important? First of all, only when done correctly, the exercise can locate a load at the specific muscle. Careless technique handling might shift the focus from the "target" muscles to the joints, can make it inefficient and can even lead to injuries, forcing to takes time-consuming breaks in training.

The key to muscle stimulation is the level of load that you apply to working muscle. Sure, number of sets and reps are also very important for developing muscles. But anyone willing to build muscles should make a correct choice of weight burdens first.

The muscle growth is directly related to the weight of a shell that you are working plus clear technique. The facts speak for themselves: Nasser Al Sonbati, for example, can squeeze 142 kilograms 8 times over his head and six-time Mr. Olympia Dorian Yates is performing bent over rows with no less than 184 kg! 

Different number of repetitions would normally provide different result. For example, powerlifters, whose main task is to lift maximum weight, increase their power by a very small number of repetitions. Bodybuilders have another goal. Normally, 5-10 repetitions per set are the best option --  this works best for both growing muscles and developing strength. Find more about the program.

How many sets should one do? At this point there are several different opinions. And yet, the most important point is not to go to extremes. One set to the full, advocated by many pros, as well as multiple sets are not the best training schemes. Let's see why.

Supporters of one-set system believe that a single set, executed with a maximum strength, is ideal for growth stimulation. However, any athlete can perform not only one such set but two, given he had a good rest. Besides, the advocates of "one-set" training are unlikely to burn as many calories as it is necessary to maintain a normal weight. It also does not ensure optimal environment for secretion of anabolic hormones. On the other hand, a very high number of sets will also not facilitate muscle growth. Excessive training with lighter weights results in production of stress hormones and almost always leads to overtraining.

So, what is the conclusion? It is best to keep the golden mean. When determining the number of sets, rely upon the size of muscle you are going to work with. Small groups of muscles (biceps, triceps, and calves) often require only 6-8 sets with 5-10 repetitions for full "load" (with a normal weight). The large muscles (back, chest and legs) require a greater volume of training: about 8-12 sets (excluding sets for warm-ups). Find more about the program.

Many bodybuilders who want to build muscles very quickly often end up in overtraining which eventually does not lead to any progress. In order to make your muscles grow and develop you need to create a favorable environment. I.e. you need to give muscles a good time to recover. You should not do the exercises very often and not work constantly at the intensity limit. If you, say, have been working for two days in a row take the day off at the third day. It is a good strategy to work out each body part once in six days; this scheme makes it possible to fully recover, both physically and mentally. And here is one more valuable tip: alternate the periods of "heavy" and "easy" trainings. For example, after four intensive weeks, you should have one light week (unloading). Such scheme not only reduces the risk of overtraining but also spurs growth.

The following printable complete bodybuilding routine is designed for 28 days. If you are not overweight, there is no need to perform special aerobic workouts aimed at burning fat. This does not mean one can completely get rid of aerobics: it is still necessary in small volumes for strengthening the cardiovascular system. If you are gaining weight easily, perform special aerobic workout in days free from intensive workouts with weights. Find more about the program.

Perform workout A for each part of the body in the 1st and 2nd weeks and workout B in the 3rd and 4th weeks.

Perform 3 sets for each exercise (beginners better end up with one set). If you're working with heavy weights and "to the full" you should make 12 repetitions in the first set. After a 1-2 minute pause, increase the weight and start second set with 8-9 reps "to the full". Then take 1-2 minutes of rest, increase the load, and perform a third set with 6 reps. Do not forget that you should not always train "to the full", you should include lightweight training in the program too. Find more about the program.