When designing an effective bodybuilding weight lifting plan, care should be taken to ensure that you hit the Master 8 bodybuilding movements each week. If you do this, you will gain strength and size. Your body will have not have a choice! Remember, it is not how how many exercises you do, but what you do with the most important ones!
Deadlift - The core mass builder. Done on back days, it adds pounds of muscle to your back and glutes. Always start back day with it.
Squat - The granddaddy of them all! Squat first on leg day. Go heavy with a spotter. Break parallel on each squat, or don't bother coming to the gym.
SLDL - Stiff-Leg Deadlifts. They make the hamstrings pop and bring out lower back detail.
Rows - Barbell or dumbbell rows should follow deadlifts on back day. They will make you thick.
Bench Press - The standard staple of chest training. Warm up, lift heavy, and so lots of sets.
Incline Bench Press - Use a 2:1 or a 3:1 ratio for upper:flat chest movements. The upper chest is the shelf where all your trophies will one day be laid.
Pullups - Always on back day. Chins are preferable, but pulldowns work as well. They make your lats wide and forearms strong.
Military Press - Turn those shoulders into cannonball delts. Lift medium to heavy. Warm up. Never force reps and risk ijury.
This should be 90% of your Training program. Three to four days per week. Every movement, every week. You will not fail.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for http://www.BodybuildingToday.com
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