We’ve all seen those guys in the gym wearing tight workout gear while dominating the scale at a very brutal 145 pounds. They hop from machine to machine, working their tails off yet never really moving that much weight. And, as the years pass, they never really look much different either. They don’t look worse, per se. But they don’t look better. They use circuit training (lining up multiple movements in a row) to train their full body. Their bodies reach a level of development congruent with the demand of circuit training, and they stop growing.

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Are you a bodybuilder who just can’t seem to make any meaningful gains in terms of size or strength? Are you tired of the same old routine and diet that you’ve used for the past few years? Have you reached a plateau which you just cannot break, no matter how much you try? Perhaps it’s time to mix things up. For the next month, you are no longer a bodybuilder. For the next two months, you are a powerlifter.

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In the early days of bodybuilding, trainers entered the gym on Monday morning and they trained for MASS.  Lots of compound sets, lots of heavy weights, and they trained the entire body.  They went to lunch and the gym afterwards, and then they took the next day off.  They returned Wednesday, then Friday, and they did it again!  Very popular in those days were the “Golden Six”, a group of six compound movements which essentially trained the whole body using mostly free weights, and lots of heavy weight.  Here is a sample workout using the Golden Six movements.

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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. You body will have not have a choice!

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For many body parts, attaining a pump is the key to muscle growth. If you are able to flush blood into the region, you are able to create growth. Picture the abs, or the forearms, or the shoulders. High-repetition routines with low weights tend to cut these muscle groups right up, and deliver some sparkling muscularity.

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Every bodybuilder knows that the “Big Three” exercises – Bench press, deadlifts, and squats – are the key to making gains in muscle mass and strength. Let’s check out a few tips and ideas for making the most of these exercises, and doing it safely.

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A strong back wins more bodybuilding titles than any other body part. Look at the list of past Mr. Olympia winners. Dorian Yates started the trend in the 1990s by beating far freakier bodybuilders with much better arms and chests, because of his superior back thickness. Ronnie Coleman picked up on this trend. His back was wider than anyone else’s, and he won 8 straight Olympia titles by simply outclassing competitors from the back. Once Coleman injured his back and didn’t have that advantage, Jay Cutler, who now owns the biggest and baddest back in bodybuilding, promptly beat him.

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The deadlift is an exercise that is going to utilize your upper lats, your traps, spinal erectors, abs, gluts and ham strings. This extreme pulling exercise is going to cause an overall increase in the strength in your lower back and over all leg muscles. In this article I want to address the basics of this exercise, not just for the general workout, but also for those who might be thinking of training for a power lifting competition.

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Every bodybuilder knows that the “Big Three” exercises – Bench press, deadlifts, and squats – are the key to making gains in muscle mass and strength.  Let’s check out a few tips and ideas for making the most of these exercises, and doing it safely.

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Q: In your opinion, what is the ultimate bodybuilding exercise?

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