This article will explain how to break down your muscle tissue for the best chance of growth with effective bodybuilding techniques. And in the second article of this 2 part article, I will discuss what to eat to help your muscles grow.

The bulking up workout is more than just lifting heavyweights. There are certain methods used to achieve muscle tissue breakdown, also you need to read this Testoprime review so that you can find more about the necessary testosterone booster for your bodybuilding routine. You will have to split the cells of your muscles before they can grow. And the growth of the muscle happens when you rest and eat, which will be discussed in the next article.

Bulking Up Workout Techniques

The following paragraphs cover techniques used to break down muscle tissue to gain muscle mass.

Pyramid Technique For Your Bulking Up Workout

The first technique is called a Pyramid Technique. This technique requires you to start out with lighter weight and higher reps. Then, gradually increase the weight and lower the reps. An example of this technique looks something like this…

• 1st set = 100lbs for 12 reps
• 2nd set = 120lbs for 10 reps
• 3rd set = 140lbs for 8 reps
• 4th set = 160lbs for 6 reps
• 5th set = 180lbs for 4 reps
• 6th set = 200lbs for 2 reps.

This is a basic example of a pyramid technique. Of course, the weight and reps would be different according to the muscle group you are working with and your strength level. The idea is to increase the weight every week. So for this example, in the next week, you would start out with 110lbs for your 1st set and increase the weight 10lbs to 20lbs increments in each set.

Descending Sets For Your Bulking Up Workout

This technique is performed opposite of the pyramid technique. Instead of starting out with lightweight and increasing the poundage, you’ll start with heavyweight and decrease the weight once you can not perform any more reps for that set.

The weight you start with should be heavy enough to perform 6 to 8 reps. After you have gone to failure with that set, strip off 10 to 20 pounds and immediately continue to the next set. Continue stripping off the weight until your bar has no weight on it. This is a high-intensity technique that will have you both depleted of energy in your muscles and your lungs.

Quarter Reps For Your Bulking Up Workout

My favorite technique in breaking down muscle tissue for the bulking up workout is called Quarter Reps, also known as Burns. You can use this technique at the end of any routine you do to further break down the muscle tissue.

To perform this effective technique, you will perform a series of quarter reps, ¼ range of a normal rep in your last set. This will help in your bulking-up workout to push the muscle past the point of failure and totally deplete the muscle of energy.

Be careful you do not perform too many quarter reps or you could injure the muscle. A good indication to stop your quarter reps is when you feel a burning sensation in your muscles.

To build muscle mass in your upper body, you need Bodybuilding Workouts that will target the…

• Back
• Chest
• Shoulders
• Biceps
• Triceps
• Forearms
• 

You can group these muscle groups into a two day workout, working on back to back days with a two day break afterwards. Or you can do a three day workout with a one day rest at the end. Both of these routines are great for when you are developing your lower body through cardiovascular exercises like running or cycling.

Two Day Bodybuilding Workouts For Your Upper Body

For this routine, you will want to split up the body parts mentioned above into two different days. Day 1 and Day 2 will look like this…

Day 1:

Chest : Flat barbell bench press

: Flat barbell bench press Shoulders : Barbell military press

: Barbell military press Triceps: Pulley push downs

Day 2:

Back : Barbell bent over rows

: Barbell bent over rows Biceps : Dumbbell alternating curl

: Dumbbell alternating curl Forearms: Barbell underhand forearm curl

Grouping the chest with the shoulders and triceps is done because when you perform chest exercises like bench press or push ups, you are using the shoulders and triceps as well.

Start out with your biggest muscle group first, which is the chest. Note, while working your chest, you will also be working the shoulders and triceps.

After the chest workout, you’ll work the next biggest muscle group which are the shoulders. When working the shoulders, you will also hit the triceps. So, once you are ready to perform the triceps exercise, you do not need a lot of weight to get a good pump.

For your last exercise, go with lighter weight and perform higher reps to get a good pump. The same goes for the back, biceps and forearms.

The back is the larger muscle of the three so, start out with the biceps. Then go on to the biceps. Finally finish with a high rep and lighter weight for your forearms.

Three Day Bodybuilding Workouts For Your Upper Body

This three day routine will have you performing two exercises per day. It will incorporate a large muscle group combined with a smaller muscle group. A sample routine will look like this…

Day 1:

Chest : Barbell bench press

: Barbell bench press Triceps: Skull Crushers

Day 2:

Back : Wide grip pull ups

: Wide grip pull ups Biceps: Barbell curls

Day 3:

Shoulders : Military press

: Military press Wrist: Underhand forearm curl

This three day bodybuilding workouts will not be as intense as the two day routine but, you will have only one day for your rest day which will slightly make the next session more difficult.

For both the two day and the three day bodybuilding workouts, try to change the exercises for the different muscle groups. For example, one week you might do a regular bench press for the chest, then the next week you might do incline flyes. Vary the exercises so you will confuse the muscle and promote more muscle gains.

As you work out with this routine, rest and recovery should also be your prime concerns. Testogen supplement is one of the best companions to ensure your body is adapted to the workout perfectly. Along with boosted energy and strength to perform, it equally takes care to improve the rest and recovery efficiency with hormonal balance. 

Have you ever asked yourself how long your bodybuilding workout should be? Some people say that while you spend more time in the gym, the better your muscle gains will be. Although their argument may sound logical, truth often defies logic.

Here’s a key

Remember, if you want to maximize your muscle gains, you need to do short and intense workouts. Just Spending additional time in the gym will not necessarily provide you with any additional benefits. In fact, this could reduce your muscular gains.

Surprised? Ok, Here’s the reason why:

The body liberates a hormone called cortisol after 45 minutes of any form of arduous exercise. This hormone dislocates muscle tissues in order to provide additional energy to the body. So, caused by this effect, instead of making your muscles bigger and stronger, you could end up losing them by training at a stretch.

So, What is the ideal time spent performing a bodybuilding workout? should be 60 minutes.

But let’s be clear. When I say that your bodybuilding workout routine should be for 60 minutes, I mean that you need to spend this time doing muscle-building sets; the warm-up and cool-down phases are not included.

But what if your bodybuilding workout routine lasts longer than 60 minutes? You will then cut into your important recovery time. Let’s remember that the muscle tissues need to repair and rebuild, so this is why recovery time is critical.

This said, always remember one important rule: If you want to build massive muscles, you must keep your workouts within this time frame, so make them short and intense. This time frame of 60 minutes will be also optimal from a mental perspective when performing a bodybuilding workout routine.

Mentally preparing for a short but intense workout is much easier than doing so for one that drags on for hours.

And also remember this: In practice, there is a stronger tendency to take maximum advantage of every set that you perform when you are aware that your workout will last only for a limited amount of time. As a result, You will be concentrating on performing each set with intensity and proper form. But on the other hand, a too-long bodybuilding workout routine will take a huge mental toll.

Another important tip to remember: Your intensity and focus will begin to diminish after about 30 minutes of intense training. Therefore, your time is spent with less efficiency during a long session.

Another authority reason not to spend more than 60 minutes on your bodybuilding workout routine: you will highly increase your chances of injury, which can put a major roadblock in your bodybuilding progress.

While the length of your bodybuilding workout routine is important to your success, this is only one of the many factors that you need to consider to optimize your bodybuilding workout routine.

This means that it will be important for your success to Spend time to understand additional factors, such as:

1- Choosing the right types of exercises is the anchor point for any workout session.

2- Proper nutrition, and

3- The importance of increasing in a progressive process your workout intensity.

And lastly, remember that in bodybuilding, education is as critical as dedication.

Stay looking frequently as we will be adding new important articles for your bodybuilding and fitness workout progress.