TeenBodybuilding.com - Mike Murphy - Comparing Different Methods Of Working Out: The Beefy Way!

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One of the most common methods is the heavy-weight, low-rep method. This method is believed to add the most muscle mass to your frame in the quickest amount of time.

Comparing Different Methods Of Working Out: The Beefy Way!

By: Mike Murphy

Pay attention to the specifics from the workout plan you want to follow to achieve your maximum results!

The Beefy Way

One of the most common methods is the heavy-weight, low-rep method. This method is believed to add the most muscle mass to your frame in the quickest amount of time. The game plan is very self-explanitory; put lots of weight on the bar and push/pull/curl/whatever as hard as possible for 4-6 reps. Form is to remain formidably strict and momentum should be avoided at all costs. The idea is do approximately 3-4 exercises per bodypart, with each exercise consisting of 3 or 4 sets.

Monday

CHEST
- Flat Bench Press - View Exercise
- Decline Bench Press - View Exercise
- Incline Bench Press - View Exercise
- Dumbbell Flyes - View Exercise
TRICEPS
- Single Dumbbell French Press - View Exercise (Shown w/ bb)
- Cable Pushdowns - View Exercise
- Reverse-Grip Pushdowns - View Exercise
- Dumbbell Kickbacks - View Exercise
ABDOMINALS
- Hanging Leg-Lifts - View Exercise (Shown Standing)
- Decline Bench Crunches - View Exercise
- Side Crunches - View Exercise

Click HERE For Print Log For Monday's Routine

Tuesday

BACK
- Chin-ups - View Exercise
- Pull-overs - View Exercise
- Barbell Rows - View Exercise
- Deadlifts - View Exercise
BICEPS
- Barbell Curls - View Exercise
- Dumbbell Curls - View Exercise
- Reverse-Grip Cable Curls - View Exercise
- Dumbbell Concentration Curls - View Exercise
FOREARMS
- Wrist Curls - View Exercise
- Dumbbell Rocker Curls - View Exercise
- Hanging Contests - Hang By The Bar As Long As You Can!

Click HERE For Print Log For Tuesday's Routine

Wednesday

DAY OFF FOR RECOVERY

Thursday

SHOULDERS
- Barbell Press - View Exercise
- Side Lateral Dumbbell Raise - View Exercise
- Front Dumbbell Raise - View Exercise
TRAPS
- Barbell Shrugs - View Exercise
- Hanging Cleans - View Exercise
NECK
- Neck Machine - View Exercise

Click HERE For Print Log For Thursday's Routine

Friday

QUADS
- Barbell Squats - View Exercise
- Dumbbell Lunges - View Exercise
- Seated Leg Extension - View Exercise
HAMSTRINGS
- Seated Leg Curls - View Exercise
- Standing Leg Curls - View Exercise
- Straight-Leg Deadlifts - View Exercise
CALVES
- Standing Barbell Heel Raise - View Exercise
- Seated Calf-Raise - View Exercise