Build Muscle Mass With 2 Days Per Week Full-Body Program

Many novice lifters believe in everything they read on the internet and I've been there too. They read that they need at least 5 training days a week and every training day to build each muscle separately so they start following it. They start focusing only on their training, forget the life around them because they have less and less time for all other things except training and eating.

That can produce some muscle gains at the beginning, almost any workout can produce gains for novice lifters. But, first three months are crucial for all guys that want to build their physique like a Greek God. 

The worst thing is that they spend less time performing basic exercises and building strength. Modern Bodybuilding articles and magazines teach them to train each muscle separately and to perform many dumbbell curls and other isolation exercises. That won't build much strength which is results in fewer muscle gains. 

You just have to understand something very important, the key to muscle building is progressive overload. If you don't get stronger you won't get bigger.

Almost all bodybuilding legends build their muscular physiques with full-body workouts. Arnold Schwarzenegger started with full-body routine, Reg Park, Bill Pearl, Leroy Colbert and many others.

The key to getting stronger and bigger is to perform basic compound movements that work more than one muscle at the time within a low rep range, 6-8 reps per sets. Maybe 10-12 reps for some exercises, but still 6-8 reps for major workouts that you should do at the beginning of your workout. 

Those major lifts are squats, bench press, deadlifts, military presses, barbell rows, pull ups and dips. You need to get stronger with all these exercises which will result in more muscle gains. 

Best Exercises for Building Muscle Mass

High volume training split routines can work for some people, mostly for bodybuilding competitors that are using anabolic steroids. For natural beginners, the best way to build muscle mass is to follow a full-body workout routine.

3 Best Full-Body Workouts to Build Muscle Fast

Remember this, I wish someone told me this when I started, the key to building muscle mass is frequency. By following a full-body routine you will train the whole body at every workout that can increase HGH and testosterone levels in your body and speed up muscle growth.

Today, I will present you a 2 days per week full-body routine. You think that working out 2 days a week isn't enough to build muscle mass? Well, try this workout program for one month and you will see how sore you will be after just one week of following this routine. You will hit every muscle group twice a week, and with a proper muscle-building diet your muscles and strength will grow each week.



Perform these two workouts on Monday and Thursday or Tuesday and Friday, rest at least two or three days between the workouts. Because of the intensity and volume of the routine, you won't need to perform it more than two times a week.




2 DAYS PER WEEK FULL-BODY ROUTINE



WORKOUT 1


Squats - 3 sets of 6-8 reps
Bench Press - 3 sets of 6-8 reps
Barbell Rows - 3 sets of 8-10 reps
Stiff Leg Deadlifts - 2 sets of 10 reps
Dumbbell Shoulder Press - 3 sets of 10 reps
Skullcrushers - 2 sets of 10 reps
Dumbbell Curls - 2 sets of 10 reps
Calf Raises - 2 sets of 15 reps
Plank - 2 sets of 60 seconds



WORKOUT 2


Deadlift - 2 sets of 6-8 reps
Barbell Shoulder Press - 3 sets of 6-8 reps
Leg Press - 3 sets of 12 reps
Pull Ups - 3 sets of maximum reps
Incline Dumbbell Bench Press - 3 sets of 10 reps
Cable Triceps Extension - 2 sets of 10 reps
EZ Bar Curl - 2 sets of 10 reps
Leg Curls - 2 sets of 12 reps
Weighted Sit Ups - 2 sets of 15-20 reps




Following this routine is very simple and sometimes the key to something is in simplicity. Try it for one to two months and remember to be in constant caloric surplus and to consume enough proteins, carbs, and fats if you aim to gain muscle and strength.

Mass-Building Full-Body Workout Routine for Beginners

The best way for beginning lifters to gain more strength and muscle mass is to follow a full-body workout routine. I recommend to all gym starters not to follow workout programs of popular bodybuilders. The reason for that is that most of them are using anabolic steroids.

Many bodybuilding legends including Arnold Schwarzenegger, Frank Zane, and Reg Park used Full-Body Workouts to build their big muscular bodies and they were forgotten soon as new generations of bodybuilders came on the scene and steroids became popular. That caused such popularity of training splits because modern bodybuilders saw that with training splits they could train longer and recover quickly.

It is true that training splits are easier workouts and muscles recover faster than with full-body workouts. But for natural lifters, especially beginners, the best way to build muscle mass fast is with full-body workout routines. 



The benefit of full-body workouts is activation of more muscle groups which stimulate more muscle growth. In the contrary of training splits, full-body workouts cause more muscle activation and muscles need more time recover, so you need to make at least two rest days between the training days.




Other facts about the full-body workout:


- 3 Weekly Workouts, I don't recommend more because full-body workouts are harder than training splits and by following a full-body routine your muscles will require more time to recover.


- Full-Body workout routines mainly consist of compound movements which are the best muscle mass, builders. Performing of compound exercises involves more muscle groups which also stimulate HGH (human growth hormone).




Muscle Palace Full-Body Workout Routine:




Monday:

EXERCISE	REPS	SETS
Barbell Squat	8-10	3
Bench Press	8-10	3
Lat Pull Down	8-12	3
Upright Row	10-12	3
Barbell Curl	10-12	2
Skull Crusher	10-12	2
Sit Ups	10-20	2

Wednesday:

EXERCISE	REPS	SETS
Deadlift	6-8	3
Incline Dumbbell  Press	8-10	3
Leg Extension	8-12	3
Side Lateral Raise	10-12	3
Dumbbell Triceps Extension	10-12	3
Hammer Curl	10-12	3
Rear Lateral Raise	10-12	3
Seated Calf Raise	10-12	3

Friday:

EXERCISE	REPS	SETS
Leg Press	10-12	3
Military Press	8-10	3
Dumbbell Fly	10-12	3
Pull Up	10-12	3
Close Grip Bench Press	10-12	3
Concentration Curl	10-12	3
Dumbbell Shrug	12-15	2
Knee Raise	15-20	2

This is the 3-day Full-Body Workout Routine that I recommend for all beginning lifters that are looking for a way to build muscle mass fast. It won't be easy to perform this workout so don't try doing them for two or more days in a row. That can definitely lead you to overtrain of your muscles and slow down your muscles growth. Besides good rest and muscle recover, you are also going to need a good diet plan and a lot of healthy calories to gain muscle mass with this workout routine. Check out the list of foods that you should add to your diet plan:

20 Foods You Should Eat to Gain Muscle Mass

Also, some of the supplements could help a lot because you will need to consume some additional nutrients to help you build muscle mass faster:

Best Muscle-Building Supplements to Build Muscle Mass Fast

Mass-Building Shoulder Workout - Exercises for Bigger Shoulders

When it comes to building muscular and good-looking physique then one of the most important things is to build big and broad shoulders. Main elements of V-taper are boulder shoulders, wide lats, and a small waist. That means that you can build a well-balanced figure without developing your shoulders.

Workout for Muscle Growth - Build Muscle Mass Fast

How to build a big set of shoulders? Choose the right workout and also consume enough healthy calories to make them grow. Also, try to avoid the mistake that many lifters make and don't only focus on the middle head of deltoid. The shoulder is three-headed muscle and it consists of anterior, middle, and rear heads of the muscle. Every head is important, don't neglect any of them.

20 Foods You Should Eat to Gain Muscle Mass

FORCE YOUR SHOULDERS TO GROW:

It is very important to follow the progressive overload, so don't just lift the same weight on every shoulders day, you need to force your shoulder muscles to grow so add more weight, or add more reps. But don't go over 12 reps, that won't help you in building muscle mass. Stay between 8 - 12 reps, which is the best rep range for muscle hypertrophy.

Another way to force your shoulders to grow is to mix your workouts every time. Don't let your muscles to adapt to the same exercises and weights over and over. Make some changes from time to time, shock your muscles. Make your shoulders don't know what is coming.

Best Exercises to Build Muscle Mass Fast

BEST EXERCISES TO BUILD BIGGER SHOULDERS:

1. Barbell Military Press

Seated Military Press

You can perform barbell military presses by standing or seating on a bench. This is the best exercise for building big shoulders. It targets all three heads of shoulders.

How to perform it: Grab a barbell and push it upwards then slowly bring the barbell down while inhaling. Keep your back straight through the process.

2. Side Lateral Raise

Standing Side Lateral Raise

One of the best exercises for widening your shoulders. Try not to use momentum and swing the weights, focus on a good form while performing lateral raises.

How to perform it: Hold dumbbells in each hand at the side of your body and lift them up while slightly arching your back. Return dumbbells to the starting position and that is the first rep. 

3. Arnold Dumbbell Press

The king of the bodybuilding Arnold Schwarzenegger himself invented and popularized this exercise. You can guess how good is it by looking at his shoulders

How to perform it: Similar to classic dumbbell press but with one difference. You are starting the exercise with dumbbells in each hand and your palms facing your head and then lift dumbbells up while rotating palms of your hands until they are facing forward. Repeat the process for as many reps you want.

4. EZ Barbell Upright Row

One of the exercises that work more than one muscle joint. Great for targeting the middle delts. Upright rows are mostly performed with EZ barbell, but you can perform them with straight barbell or dumbbells too. 

How to perform it: Hold a barbell with an overhand grip that is slightly less than shoulder width and hold your back straight. Exhale and use the sides of your shoulders to lift the bar up, raising your elbows up and to the side. Pause for a second and return the barbell to a starting position. 

5. Rear Lateral Raises

Let's not forget about rear shoulders which are very important for a well-developed physique. Rear Lateral Raises are probably the best exercise for rear shoulders development. 

How to perform it: Similar to side lateral raises but this time starting in a bent over position.

Try not to neglect any of the three shoulder heads, especially the rear shoulders which are very important for muscle balance. Neglecting rear delts can get you muscles imbalance and shoulders instability.