Having worked as a fitness instructor for a number of years I have tried and tested a number of training methods. Instead of going through each training method myself I have linked a number of websites detailing a few of my most successful programs:
Best workouts for Bulking:
German Volume Training- 10 x 10 Method
If you struggle to grow with your current workout, mix it up and try the german volume method. We carried out a test using this training method using 8 subjects of mixed training experience.
The Workout:
Day 1 - Chest & Back
Bench Press- 10 sets of 10 reps - 90 sec rest between sets
Wide Grip Pull Ups - 10x10 - 90 sec rest between sets
Superset x 3- DB Flyes - 12 Reps - 60 sec rest
Seated Row/Bent Row - 12 Reps
Day 2- Legs
Squats- 10 sets of 10 reps - 90 sec rest between sets
Leg Curls- 10 sets of 10 reps- 90 sec rest between sets
Day 3- Rest
Day 4- Arms
Barbell Curls- 10 sets of 10 reps - 90 sec rest between sets
Close Grip Bench/Dips - 10 sets of 10 reps- 90 sec between sets
Superset x 3- Hammer Curls x 12 - 60 sec rest
Skull Crushers x 12
Day 5- Rest
Here are the results we achieved after 5 weeks of this workout!
We decided to measure different parts of the body at the beginning of the 5 week program and at the end. As you can see there was a great increase in size and mass of each bodypart allround and I greatly suggest you try this method of training.
