THE ULTIMATE GUIDE TO BUILDING MUSCLE PDF

 8 ELITE MUSCLE-BUILDING ROUTINES

These eight workouts can be combined in numerous ways, allowing you to create a personalized training split that works for your schedule and goals.

Bodybuilding.com’s senior content editor Bill Geiger recommends these two splits in the article “5 Foolproof Steps to Elite Muscle Growth.”

However you arrange them, stick with the program for six weeks to allow it to work. After that, change the program variables dramatically, or perform a cycle of strength work to improve on the main lifts.

THE RULES

These rules apply to all of the workouts.

• If combining body parts creates time constraints, cut from the middle of the workouts. Leave the first and last movements intact. Perform ab routines of your choice.

• The sets and reps don’t include warm-up sets. Perform as many as you need, but never take your warm-ups near muscle failure.

• After warm-ups, choose a weight that allows you to approach muscle failure by the target rep listed. Adjust the weight on follow-up sets as necessary.

• Train past failure using advanced intensity boosters only where

noted in the program.

• Rest 60-120 seconds between sets and exercises, except where noted.

• Beginning-level and earlyintermediate lifters should reduce the training volume by eliminating 1-2 exercises from the middle of the routine and reduce intensity by adding 2 reps to the target rep. This program is not intended for rank beginners.