Multi-Joint Exercises For Building Muscle Mass

June 26th, 2006 | by Jared |
MichaelFerencsik asked:


http://MuscleMaximization.com
This Multi Joint Mass building program will give you the overall body mass and strength you are looking for.

This program is best performed no more than twice per week leaving at least 72 hours between workouts. Warm ups if needed should be performed with a very light weight, executing a full range of motion for that particular exercise.

Form is priority number one. Follow the sequence on the video, Squats, Deadlifts, Bench Press, Close Grip Tricep Presses, Over head Barbell Press, Pull-ups and as a break weighted sit ups and finally Dips, weighted if possible. Three sets of each exercise should be performed and each set should contain at least 6 reps and no more than eight reps and that’s to failure.

Give yourself at least three months with this routine and you will notice an increase in overall body mass. This is a time when you need to be concentrating on efficiency in the gym and then recuperating properly and of course eating correctly.

Check out the details at:
http://MuscleMaximization.com

  1. 25 Responses to “Multi-Joint Exercises For Building Muscle Mass”

  2. By MichaelFerencsik on Jun 26, 2006 | Reply

    James: That caloric intake should be centered around your protein intake. About 1.25 to 1.5 grams of lean protein per lb of lean muscle mass. Once you get your body fat down try to keep it there. It’s a much better anabolic atmosphere and you will put on lean muscle mass. Mother nature will determine how much and how fast. Keep in mind ,your a natural athlete so enjoy the journey, it keeps getting better .More questions? I will help you fine tune it!
    rippednaturalbodybuilding(dot)com

  3. By jimib5863 on Jun 28, 2006 | Reply

    Hey micheal, I watched metabolic burn and you suggest around 2000-2500 calories for loosing fat.
    After getting to my deired body fat percentage. how many calories would you recommend to put on muscle slowly like one pound a month ? Something like 3000 calories ?

    Thanks James

  4. By MichaelFerencsik on Jun 28, 2006 | Reply

    Thanks for taking the time to write in. Take a close look at each video you will always see a site displayed that we know you would benifit from. Cant miss this one musclemaximization(dot)com.
    Stop by rippednaturalbodybuilding(dot)com for free training tips.
    Look for my new outreach program M.A.D,
    Muscle Against Drugs(dot)com it will feature live tele seminars with high profile athletes in support of drug free sports.You wont believe who will be on supporting Natural bodybuilding.

  5. By StolzeNeueWelt on Jun 29, 2006 | Reply

    Really impressive. I prefer natural bodybuilding although I understand why some professionals like Mr. Coleman take special supplements.

    Just a little constructive criticism: I found out that you run several homepages like rippedrulez and so on, but there is no reference, as far as I can say, to your other sites. They don’t seem to be connected to each other. Maybe I overlooked them.

    I think that many people would appreciate a hint.

    Greetings from Vienna

  6. By Chucknorrissssss on Jun 30, 2006 | Reply

    Let’s say i’m to weak in my back to perform the pullups, can you suggest a alternate exercise? Also, there is no specific Biceps exercises in this routine. Should i add one or just keep doing this routine for another 2-5 months?

    Thanks.

  7. By MichaelFerencsik on Jul 1, 2006 | Reply

    The routines that you will find in my training manual are created for the person just starting out or the advanced body builder as well. If you need any help fine tuning your program feel free to contact me.

  8. By ABL36 on Jul 1, 2006 | Reply

    So I just got your email to check out this video. Very nice. I can’t wait to look like that lol. I’ve noticed very good results with your diet plan. Are the work out routines you gave to me good for more experienced body builders also? (I’ve been having trouble trying to personalize my own work out routine)

  9. By MichaelFerencsik on Jul 3, 2006 | Reply

    Building mass and definition at the same time in the past was something that most considered not possible. We now know that it’s all about maintaining a anabolic atmosphere in the body. You do that through diet, deversified training, like your doing and the right amount of recovery.Basically living the Natural body building lifestyle 24/7.I would be careful not to go to heavy on bicep exercises. Thats all about proper contraction .Leave the heavy weights to the multi joint exercises.

  10. By kirankar on Jul 4, 2006 | Reply

    hi michael..My workout consists of heavy weights for the core excercises like bench,shoulder press,squats,curls,,and light weight and high reps for raises,fly’s and those movements..would that help build mass and definiton together??

  11. By MichaelFerencsik on Jul 4, 2006 | Reply

    Glad your enjoying the book and eating program. Since I have been at this now for over thirty years I have a number of old school exercises and programs that I have modified that are all very effective, like the ones you refered to.So many of these may have been lost over the years but not forgotten. As time goes by I will be posting more and more.

  12. By jimib5863 on Jul 8, 2006 | Reply

    Hey bought your book think its great on diet and the mixing of the multi and isolation.

    ps Have you got any other crazy routines like the 500 squats btw was awesome, and that 3 touch barbell curl.

    Thanks James

  13. By MichaelFerencsik on Jul 11, 2006 | Reply

    As I said in the comment below . A shoulder injury prevents me from doing any heavy barbell work. This is an instructional video to show the form, not one to entertain .If your shoulders are healthy stick with the amount of reps I suggest and never compromise your form for weight.

  14. By Muphlon on Jul 14, 2006 | Reply

    hi michael, why did you use only 150 pounds in the bench press exercise?

  15. By MichaelFerencsik on Jul 15, 2006 | Reply

    Natural body building is a 24/7 effort,training, diet,rest & recovery. I always remind myself by living the lifestyle 24/7 that I’m better today than I was yesterday and that I will be better tommorow than I am today. It’s a great feeling of accomplishment.This keeps me moving forward every day!

  16. By srelane on Jul 18, 2006 | Reply

    Its amazing how you keep constantly motivated!
    I’m the kind of person who is initially very enthustatic but this dwindles after two to three weeks and I stop.
    Any advice on how to keep motivated?

    Great videos by the way, Well worth the subscription!

  17. By MichaelFerencsik on Jul 19, 2006 | Reply

    I use the dumbbell bench press ,both flat and incline. It allows for much more freedom when going through the range of motion.

  18. By SLF5000 on Jul 21, 2006 | Reply

    i have also injured my shoulder while doing heavy bench presses about a year ago. what do you reccommend insted of bench presses?

  19. By MichaelFerencsik on Jul 24, 2006 | Reply

    I seriously injured my left shoulder about 12 years ago. The barbell bench press is not my friend!!!!!! I do miss it though but at 46 years old I just cant risk it.

  20. By manxblerg on Jul 27, 2006 | Reply

    One of the best rutines that I have ever seen in my live.

  21. By mreisma on Jul 30, 2006 | Reply

    why so light on the bench press?

  22. By MichaelFerencsik on Aug 3, 2006 | Reply

    Depending on your age and other athletic experiance this program would be great for someone just starting out. Form should be your number one priority. Dont worry about the weight at first. Follow my form on the video and try to push yourself to get through the entire routine.If your just starting out you cant miss out on my training manual. The worst thing to do is to start out on the wrong foot. Check it out at
    musclemaximization(dot)com. Get docs ok first as always!

  23. By MichaelFerencsik on Aug 4, 2006 | Reply

    I really dont go into a full locked position. I do go into a full contraction at the top of the squating motion.You are correct you do not want to place the weight on the knee joint. Try to keep the quads and glutes under tension throughout the motion. As far as the dead lift goes follow my form , back straight and push through your heels and hips. For deatils you need to check out my site at musclemaximization(dot)com

  24. By hat0rade on Aug 5, 2006 | Reply

    kick *** vid

  25. By stoogeboy5 on Aug 6, 2006 | Reply

    this new video looks so sick! Pull ups were the best.

  26. By llamasondrugs on Aug 8, 2006 | Reply

    very nice =] keep at it

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