Great bodybuilding workouts do not need to be complicated and a handful of tried and true exercise programs have built great physiques through the years.  Try these for a Sylvester Stallone Body.

Here's some of the best bodybuilder workouts - Full Body Routines by Chad Waterbury and 5 x 5 Training.  Men 50 years old and older, See Better Body After 50 for a plan specifically meant for you.

Too many trainees believe your workouts need to become ever more complicated to be effective.

They find it hard to believe that anything simple will work. In actuality, bodybuilding workout routines that have been around for years can have the best results.

One such regimen is the 5x5 (five sets of five) program.  Check out Supercharged After 50 Workout Routines for alternatives.  Also, see Sylvester Stallone Bodybuilding - Sylvester Stallone Body Routine for a celebrity workout for a 68 year old man.
Bodybuilding Workouts
Return from Bodybuilding Workouts to Sly Stallone Workout
Copyright © 2014 SlyStalloneWorkout. All Rights Reserved.
Reduce Estrogen Now! It's Making You Fat And Killing Your Sex Drive!

Full Body Workouts
If you're a man over 45, chances are you have an testosterone to estrogen imbalance.  What causes estrogen dominance in men?  What is normal estrogen for a man?  How is estrogen and prostate disease related?  What one easy step can you take towards reducing estrogen?  Check out Mens Estrogen Cure for free information.

"Step By Step, Here's How To Boost Your Male Hormones Naturally For More Muscle, More Energy, And More Drive!"

Kindle Version - Only $2.97!
Fit after 50
"How Can A 55 Year Old Have The Body Of A 30 Year Old?"
Secret To Faster Shoulder Surgery Recovery

After rotator cuff surgery, I added something to the exercises and physical therapy regimen that helped speed my recovery.  I naturally boosted my growth hormone by taking inexpensive amino acids found in the health food store.

Here's the plan I followed - Natural Growth Hormone Release.
quicker rotator cuff recovery
Full Body Workout Routines for Muscle Growth

Here are bodybuilding routines tested and promoted by Chad Waterbury.  Check out his archives for other great info and workout routines - Chad Waterbury.

Workout #1: Full Body / 2 Lifts Per Day / 3 Days Per Week

For this workout, pick 2 compound exercises - 1 upper body and 1 lower body. Perform the same 2 lifts 3 times per week.  Lift as quickly as the weight will allow with good form.

Example: Standing Military Press and Deadlift.  The standing military/deadlift combination hits nearly every muscle group in your body.

For sets and reps, use 5x5 or 5 sets of 5 reps with the heaviest weight possible.  Workout Monday, Wednesday, and Friday.

Deadlift for 5 reps
Rest 45 seconds
Standing military press for 5 reps
Rest 45 seconds then repeat the combination of 2 lifts 4 more times (5 total rounds)

Try to add a small amount of weight each week and continue the program for 6 weeks.

Workout #2: Full Body / 3 Lifts Per Day  / 3 Days Per Week

Here's another full body workout consisting of one upper body pushing lift, one upper body pulling lift, and one lower body compound lift.  The 3 lifts are performed in a circuit - do one set of each different lift along with prescribed rest then repeat the cycle.

Monday - 8 set of 3 reps each, rest 30 seconds between each set
Chin-up
Dip
Deadlift

Wednesday - 5 sets of 5 reps each, rest 30 seconds between each set
One-arm row
One-arm shoulder press
Reverse lunge

Friday - 4 sets of 10 reps each, rest 30 seconds between each set
Pull-up with a narrow grip or lat machine pull down.
Incline dumbbell bench press
Front squat

This workout routine changes loads in each workout and allows you to recover and grow.  Make sure your nutrition is right and you're getting plenty of sleep.

Workout #3: Full Body / 25 Total Reps / 3 Days Per Week

Waterbury has found that a volume of 25 total reps for each lift in a routine, with a load that you can only lift 6 times the first set, is best. Perform the workout as a circuit to get maximum rest between each lift of the same exercise.

Here are 3 versions of this plan:

Routine #1
In the first routine, you do as many reps as you can in each set.  So you don't have a fixed target number of reps in each set, only 25 total in all the sets combined.  This workout plan is outlined in Waterbury's book Huge in a Hurry.

Use a weight that lets you do no more than 6 reps for your first set.  Continue using that amount of weight and complete as many reps as possible each time (AMAP) until you reach 25 reps per exercise.  Also added to the 3 compound exercises of this workout, is 1 isolation exercise which lets you focus on any lagging body parts.

Exercises:

1.Upper body pull (chins, rows) for as many reps as possible (AMAP)
Rest 30 seconds
2.Upper body push (dips, bench, military) for AMAP
Rest 30 seconds
3.Squat or deadlift for AMAP
Rest 30 seconds
4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for AMAP
Rest 30 seconds then repeat 1-4 in circuit fashion for enough sets to reach 25 total reps in each exercise

Routine #2
Use the classic 5x5 (5 sets of 5 reps) to reach 25 total reps.

Use the heaviest weight you can for 5 reps in each set. You can change the weight from set to set if you need.

1.Upper body pull (chins, rows) for 5 reps
Rest 30 seconds
2.Upper body push (dips, bench, military) for 5 reps
Rest 30 seconds
3.Squat or deadlift for 5 reps
Rest 30 seconds
4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 5 reps
Rest 30 seconds then repeat 1-4 in circuit fashion 4 more times to complete 5 rounds total.

Routine #3
Complete 8 sets of 3 reps in a circuit (8x3). 8 rounds and do 3 reps per set. This type of routine seems to add muscle the fastest.

Use the heaviest weight you can for 3 reps in each set. You can change the weight from set to set if you need.

1.Upper body pull (chins, rows) for 5 reps
Rest 30 seconds
2.Upper body push (dips, bench, military) for 5 reps
Rest 30 seconds
3.Squat or deadlift for 5 reps
Rest 30 seconds
4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 3 reps
Rest 30 seconds then repeat 1-4 in circuit fashion 7 more times to complete 8 rounds total.


5X5 Workout

Famous bodybuilder Reg Park used it to build  tremendous size and strength. The 5x5 program is still one of the most effective programs for adding size and strength. As a good bodybuilder workout, it combines intensity and volume to build strength and size without over-training.  See The Daniel Craig Workout for a version of this routine.

Instead of complicated workouts that are a real chore, the 5x5 is simple and gets results.  See Burn The Fat Feed The Muscle for excellent advice from Tom Venuto.

What is the 5x5 Workout

The 5x5 program simply means doing five sets of five reps per exercise. For example, you would do two warm-up sets of 10 reps. Then load the bar with the weight you will do 5 sets.

Choose a weight that only becomes difficult to complete on your fifth set.  When you can do five reps on all five sets, increase the weight.

Rest Periods

Strength: Rest 3 minutes between sets.  Size: Rest 90 seconds between sets.  Combination of strength and size: Rest 2 minutes between sets.

Workout Days

In terms of workout days, you can do a split routine working out the upper body one day and lower body the next. You can also do a full body workout 3 times per week. Try each to see which works best for you.  The New High Intensity Training offers a quicker form of muscle development than the 5x5, in only 2 full body workouts per week.

Exercise Choice

Use compound exercises for your workouts such as squats, deadlifts, barbell rows, bench presses, and weighted dips.

Limit your isolation exercises. Instead of repeating the same exercises in each session, change the movement for each muscle group.

For chest, you could perform bench presses on Monday, weighted dips on Wednesday, and incline benches on Friday.

This allows you to progress without plateaus and without injury.  Here's a sample 5x5  workout:


Full Body 5x5

Monday

Bench Press
Barbell Rows
Squats
Stiff Leg Deadlift
Abs - Cable Pull Down 2x5

Wednesday

Weighted Dips
Chin Ups (may use weights)
Deadlifts
Abs - Hanging Leg Raise 2x5

Friday

Incline Bench Press
Renegade Dumbell Rows
Front Squats
Leg Curls
Abs/Obliques - Side Bends 2x5


For other great bodybuilding workouts, check out:

Bodybuilding.com

Bodybuilding.com Workout Database
How To Get Fit Over 50!
Sly Stallone Workout
It's a fact that every top bodybuilder is a genetic freak and uses steroids.  They will gain muscle size on virtually any program they use.  Even so, they are at or near their genetic limit for muscular growth.  Because of this, they have to train with extreme intensity and volume to eek out additional growth.

To get this intensity and volume, bodybuilders need to split workouts into body parts.  Full body workouts just won't work.  Now for the other 99% of guys out there, all with average genetics and still far from their genetic limits, full body training is definitely the way to train.
Timing is everything ... here's a revolutionary template that shows what you eat and WHEN you eat affects whether you produce testosterone and growth hormone.
Organic protein powder