The Best Training Program – What is the best bodybuilding workout routine?!

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In this video I will explain about what is the best bodybuilding training program.
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As I said in the video, I do not believe in a strict bodybuilding workout plan and there is no such a thing “the best training program”, a training program is a very individual thing and people cannot go by what others do or by all the training programs they find online. So just figure out what muscles you want to target and hit the gym and do what you desire, if you approach the weights with love and with a goal in your head YOU WILL MAKE GAINS and YOU WILL WORKOUT AFFECTIVELY!!!

Please do not listen or buy all those training programs that people try to sell you online.

Hope that helps… If you have any further question regarding training please leave them in the comments below and I will try to answer them. Please feel free to share your thoughts about this subject and about how you see training and if you think I am wrong or not. I appreciate any kind of feedback guys.

Keep working out hard and stay dedicated! BOOM!

Alon Gabbay

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46 COMMENTS

  1. Yea I think I just created the most Optimum Workout Regime possible that sort of incorporates FB workouts: Half FB workouts if you will:

    Month 1: PPL 3 x 5
    Month 2: Full Body 3 x 5
    Month 3: OT Phase 1 + 1 week break
    Month 4: PPL 3 x 10
    Month 5: Full Body 3 x 10
    Month 6: OT Phase 2 + 1 week break
    Month 7: PPL 3 x 20
    Month 8: Full Body 3 x 20
    Month 9: OT Phase 3 + 1 week break
    Month 10: PPL 3 x 5
    Month 11: Full Body 3 x 5
    Month 12: OT Phase 4 + 1 week break
    etc…

    So you alternate b/w 3×5 for strength training, 3×10 slow tempo training for hypertrophy, and 3×20 for volume hypertrophy training. And you Do PPL then Full Body then an Over training phase which I'll explain: alternating b/w PPL/ FB/ OT (overtraining phase). Workout 6 days a week, 1 day off, 1 workout per day, 8 exercises per workout and 3×5/3×10/3×20 for each exercise depending on what month/phase you're on. 45 sec rest b/w sets.

    PPL: (Ex. = exercise)
    Day 1: Push W1: Chest Press Ex, Chest Press Ex, Non Chest Press Chest Ex., OHP ex, OHP ex, Shoulder ex, Tricep ex, Forearm ex

    Day 2: Pull W1: Row ex, Row ex, Pullup/ Chinup ex, Lat ex, Shoulder cable Pull ex, Trap ex, Curl ex, Curl ex

    Day 3: Legs W1: Squat ex, Squat ex, Deadlift ex, Deadlift ex, Ham ex, Quad ex, Calf ex, Calf ex

    Day 4: Push W2: OHP ex, OHP ex, Chest Press ex, Chest Press ex, Chest ex non press, Tricep ex, Tricep ex, Neck ex

    Day 5: Pull W2: Row ex, Row ex, Pullup/ chinup ex, Lat ex, Abs ex, Abs ex, Curl ex, Curl ex

    Day 6: Legs W2: Deadlift ex, Deadlift ex, Squat ex, Squat ex, Quad ex, Ham ex, Calf ex, Calf ex

    So you do PPL for 4-5 weeks, then FB

    FB:

    Day 1:Press, Press, Row, Row, Lat, Squat, Quad, Deadlift

    Day 2:Ham, Calf, OHP, OHP, Trap, Curl, Tricep, Ab

    Day 3:Press, Chest, Row, Pullup, Lat, Squat, Quad, Deadlift

    Day 4:Ham, Calf, OHP, Shoulder Push, Curl, Curl, Tricep, Ab

    Day 5:Press, Chest, Row, Pullup, Squat, Squat, Deadlift, Deadlift

    Day 6:Calf, Calf, OHP, Shoulder cable Pull, Curl, Tricep, Forearm, Neck

    So you're aiming to do a different exercise/ variation of an exercise each time you do a particular exercise again. E.g Triceps: Might do extensions one day, skulls another day, dips another day, etc… So keep a master list of exercises for different muscle groups and exercise groups.

    Now for over training, 6 days a week you want to do 8 exercises, each 3 sets of 20, or 2 minutes/ set if it's a holding/ time under tension exercise:

    OT 1:
    Back Barbell Milo Walks, Farmer's Walks, Chest exercise, Chest exercise, Lat exercise, Lat ex, Quad ex, Quad Ex

    OT 2:
    Back barbell milo walks, farmer's walks, ham ex, ham ex, calf ex, calf ex, shoulder ex, shoulder ex

    OT 3:
    Back barbell milo walks, farmer's walks, trap ex, trap ex, bicep ex, bicep ex, tricep ex, tricep ex

    OT4:
    Back barbell milo walks, farmer's walks, forearm ex, forearm ex, ab ex, ab ex, neck ex, neck ex

    Alternate b/w OT 1 – OT4 everytime you're on the OT phase (PPL – FB – OT)

    OT is going to provide nucleus overload to maximize muscle gains, muscle cells will increase in nuclei, and muscle cells with more nuclei become larger (or perhaps split into new single nucleus cells, for muscle growth)

    And the Milo walks + farmer's walks are going to provide stress overload: Stress overload on your body obviously causes it to grow. E.g there was a bird or smth that had weight on its wings added, with progressive overload, couldn't fly, and after they were taken off insane lat development. The muscles grow to accommodate the stress overload.

    Tell me what you think if you actually read this far lol.

  2. rubbish! only if your on steroids you can go to the gym with out a proper program. if your doing it the natural way you need a proffessional program. i done the optimum anabolics program by the muscle nerd jeff anderson you can still order it. its a steroid like growth through natural hormone triggering. i would highly reccomend this program and it also has all the scientific facts. in fact it actually proves most body builders havent got the full knollegde of body building but in fact gain muscle mass with steroids. i think from what i know thats the case here. sorry. just a matter of opinion!

  3. rubbish! only if your on steroids you can go to the gym with out a proper program. if your doing it the natural way you need a proffessional program. i done the optimum anabolics program by the muscle nerd jeff anderson you can still order it. its a steroid like growth through natural hormone triggering. i would highly reccomend this program and it also has all the scientific facts. in fact it actually proves most body builders havent got the full knollegde of body building but in fact gain muscle mass with steroids. i think from what i know thats the case here. sorry. just a matter of opinion!

  4. Amen amen amen I totally agree I actually came on youtube to figure out what we a good training program in surprise of yours is the first one I looked at I don't need any further information your are fucking right

  5. indeed . everytime I started with a program I never continued with it more than a few weeks. many may not agree., but I prefer to obey my body than any program. I do the exercise I enjoy. I hate boreous routines. nevertheless I enjoy most doing deadlifts followed by bench press and squats, which involves most muscles. I do train all body parts each week ,but I vary the type of training. today I may use the barbell, next the dumbbells or ez bar.

  6. This is a good way to go. But it has been proven many times that staying consistent with one program at a time gives great results. If not the greatest. Even if you got great results with no actual program.

  7. Jesus christ this is some bro science bullshit.

    There's a reason why Exercise Science exists. If you want. To be lifting and gaining consistently for a long time, you need to learn about periodization and training programming.

  8. So you work out 3 days and you make 1 day break. I do the same currently also push and pull . I just worry that I dont get overtrainied or something like that. Sometimes I make another break after pull day

  9. Scientific evidence demonstrate that you can maximize your muscles building process 2x-3x faster; just by change your nutrition plan. Because the time you spend on the workout room is just 3% of all your time.

  10. I think this is a joke. Unless you are a professional bodybuilder you shouldn't be doing any isolated programs. People need to learn the truth about bodybuilding workouts. There are so many good websites actually learn how to actually put on muscle. Visit reclaimyourmanhood, chad waterbuty, or t-nation to get real knowledge.

  11. Hiya, have you experienced Xraggy Muscle Max? (Google it) You will discover the crimes we commit against our bodies. With Xraggy Muscle Max, you will discover how to bulk up quickly.

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