Advanced Bodybuilding Workout Routine for Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something begins to happen. They start to be successful. They grow up as if they never grew up. Their strength reaches a new level and their bodies reach new sizes. Consistency produces results. And as the results begin to accumulate, the body is suddenly able to handle new workloads and must do so to keep growing.

There are two ways a body can be challenged to stimulate new growth: training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become increasingly dangerous and the joints and tendons of the body become increasingly susceptible to injury. The alternative to heavier weights is to train longer, up to two hours per body part.

By definition, this is overtraining. If you don’t control some element of your bodybuilding regimen, you will fail. Nutrition, rest and supplementation must be covered 100% or you will waste your time. But if you can keep all the factors in check, and increase them when necessary, you may be ready for a 120-minute body part workout.

For this example, we will examine a chest routine. Suppose you normally complete 4 sets for the upper chest (incline bench press), 4 sets for the lower / middle chest (flat dumbbell presses), and 4 sets for the chest / deltoid tie (cable crossovers) . You complete your workout in approximately 45 to 60 minutes. You will keep this workout, but add new movements to complement the target areas. Your new workout would look like this:

-3 sets of flat bench press (warm-up and chest in general)

-4 sets of incline bench press (upper chest)

-4 sets of incline dumbbell flies (upper chest)

-4 sets of flat dumbbell press (medium chest)

-4 sets of dumbbell flat flies (mid and outer chest)

-3 sets of decline bench press (lower and middle chest)

At this point, it would take its break to ‘recharge’. If you’re done, go home. But if you have it on you to complete the 120-minute workout, eat a fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10-15 reps per set)

-3 weighted chest dip sets

-4 sets of dumbbell jerseys

-4 sets of crossover cables

-5 to 10 minutes of stretching

This exercise is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for your central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you are doing 4-5 days of 120 minute workouts.

Have your post workout nutrition ready ahead of time (dextrose whey shake) and consume 15 minutes post workout with cold water. Go to the showers. Drive home and have a meal that is very high in protein and carbohydrates. Spaghetti and meatballs will top a chicken salad any day after this routine. Training for 120 minutes by body part is only recommended for advanced athletes who have all the nutritional, sleep and supplementation bases covered. See if it’s right for you!