Multi-Joint Exercises For Building Muscle Mass

[Edel99]

My problem is: how often should I train?

[MichaelFerencsik]

This routine is meant to be done twice a week. And get plenty of rest in between workouts. Trust me you are going to need it after this.

For a full 32 minute training video on this routine go to MuscleMaximiization(dot)com/ma­ss

[vnayak78]

seen a lot of bodybuilding videos but none inspire like Michael. Your technique is a joy to watch.

[torquethrust]

Wow he is a machine! Flawless technique. I learned how to correct me close grip bench from it.

[greenbrad182]

damn he's a beast

[briansoad]

indeed

[STLMiracle]

THIS GUY HAS LIKE PERFECT FORM

[Kevin12509]

great vid

[FrankLwk]

good training

[MalevolentLyricist]

If I may ask a question? You're only benching a light-bar in the video, but you look as though you could get 12 reps out of a 100kg load. Is there a reason you have taken the weight down (i.e. more reps)? Or were you just pacing yourself as you also intended to workout tris and shoulders?

[MichaelFerencsik]

I can handle more but my barbell benches have always caused me trouble. In fact about 12 years ago I injured my shoulder and had to take a 6 month lay off from that exercise and have never really gotten back into on a heavy basis.For information on training and diet go to musclemaximization(dot)com

[IfYouSoDesire]

Hey bro, loved the vid, can you tell me how soon after a good weights workout do I need to eat protein, is there any protein that is particually good? I dislike of the whey proteins cause of the price and the added artifical stuff they contain. Also I lose my appetite after a proper workout for normally at least 45 mins but someone said thats too long to wait and the body breaks down muscle before that. Thanks,

[jimib5863]

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

[MichaelFerencsik]

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

[StolzeNeueWelt]

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

[MichaelFerencsik]

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.

[Chucknorrissssss]

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.

[ABL36]

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)

[MichaelFerencsik]

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.

[kirankar]

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??

[MichaelFerencsik]

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.

[jimib5863]

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

[MichaelFerencsik]

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.

[Muphlon]

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

[MichaelFerencsik]

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.

[srelane]

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!

[MichaelFerencsik]

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!

[manxblerg]

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

[mreisma]

why so light on the bench press?

[MichaelFerencsik]

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.

[SLF5000]

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

[MichaelFerencsik]

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

[MichaelFerencsik]

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

[hat0rade]

kick ass vid

[stoogeboy5]

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

[llamasondrugs]

very nice =] keep at it

[StrakXT]

is this for advanced builders? i'm pretty new only 3 months into it and i doubt ill have that much stamina to do all in 1 day...

[MichaelFerencsik]

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!

[chingada47]

Very nice video. Thanks for posting.

[twix99]

Thanks for the videos

[traininggrant]

really good new video!

[jmoneyz21]

nice new vid

[dieingbreed]

how come your not very big in size? u use heavy weights but you do not look that big. not a bad thing just wondering

[MichaelFerencsik]

Great question!At 46 years old, 190lbs , 4% body fat and as the INBA Forever Natural Universe Champion I feel I represent what a true Natural body builder really looks like. It's all about living a healthy ,clean lifestyle and perfecting your physique. It's not just about building freaky size.

[retromolarpad]

who the hell needs to be huge? I would kill to have 4% body fat.

[chursthouse]

dude, new video editing is awesome.

[yourmarcotube]

deadlift is the best!

[x2xHalox2x]

what program did u used 2 make this video... looks tight

[MichaelFerencsik]

Adobe Premiere Pro CS3 and Adobe After Effects CS3.

My partner Jeff is my video editor.

[x2xHalox2x]

dude nice VID looks like a awsome movie about 2 come up ...lol

[genkibald]

You're the man dog!!Love these vids.

[RighteouslyWicked]

Finally a new vid. I will check that second bench press technique out.

[xsirjeremy]

it works the inner chest

[fotografiador]

thank you Michael,you give me more challenges.Hi from austin Tx.