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Weight Training for Mass

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Weight Training Routines for Mass

This is classic bodybuilding fare. The standard bodybuilding model is to train in the 8-10 rep range, go pretty close to failure, and do a split-bodypart workout whereby each muscle gets trained 1-2 times per week.

This is a fairly decent weight training routine for building mass, and if your diet and sleep-schedule are in check, you’ll gain well. One thing I would add is that I’d say in general, bodybuilders probably do go a bit too close to failure. Sure, your goal is to break down muscle fibre, but if you’re benching the same weight week in week out for months at a time, something is wrong. You’ll gain more in the long run by dropping the weight for a couple of weeks and keeping reps in the tank – it’s a good strategy for busting through plateaus.

Another thing to bear in mind is the importance of compounds over isolation. I still maintain that the absolute best bicep-builder is the close-grip chinup, but I may be championing a lost cause. It’s definitely fair to say that most bodybuilders over emphasise isolation with cables and machines, when they could be growing a lot quicker all over with emphasis on squats, deadlifts, pull-ups, shoulder presses, etc. Isolations should be complementary to the “big ones”, not the main event themselves.

Still though, bodybuilding weight training routines as a whole are pretty well laid out in this day and age (as long as you steer clear of muscle mags), and if you get yourself on a basic workout split and eat enough, you’ll be sure to see your muscles grow.


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