I’m gonna start this off by asking a question. What is the perfect body for a man? Lots of toned hard muscle right? If I could wake up tomorrow and be Hercules my life would be awesome, but unfortunately that’s not the case. It takes a lot of hard work to build muscle, and a lot of people never get where they want to be when it comes to their body. I have heard over and over “build mass, then tone it up.” Why? there is no reason that you can’t do both at the same time.
All my workout is is a combination of a mass building and toning workout scheme. What I do is focus on one muscle group a day. Here is my weekly workout plan: Monday: Chest, Tuesday:Biceps, Wednesday:Triceps, Thursday:Back, Friday:Shoulders/Traps/Neck, Saturday:Legs, and Sunday I usually just go for a run. Abs I do every other day as well as cardio. It seems like a lot and most people can’t hang with this schedule, but if you can, I’m telling you, it will help you immensely.
Now for the actual workout. Everyone knows that mass building reps are 4-6. Toning reps are 15 and up. If you didn’t, or think of some other numbers, just go with those for the sake of the article. I usually do 4 or 5 workouts for a muscle group, consisting of three mass building workouts, and 1 or 2 endurance workouts. For the mass building, if I don’t struggle to do six reps on the first set, I go heavier. For the endurance I will usually do a combo exercise or super-set, say skull crushers to close hand bench. For some other muscle groups I will do variation exercise, like with barbell curls, I will do 7 curls halfway up, 7 the other halfway up, and then 7 full and that is one set.
Workouts are always about what works for you. The mix and match has always done me right, so I stand by it. Take what you have learned here and put it to good use. Tweak it if you feel like there are areas that could work better or leave it the same. That’s the great thing about bodybuilding, you call the shots.