Stiff-leg deadlifts - 2 to 3 sets, 10 to 15 rep range
Workout 1 focuses on the basic movements. Use heavy weights for this workout and use good form on all lifts. These exercises are at the heart of any good muscle-building program. The same is true for the weightlifting exercises. Don't look at a champion's precontest weight-training routine as a model for your mass-building program. For instance, Lee Labrada now uses a different exercise than the bench press for his chest, but he does state that the bench press has its place in the regimen of any beginning bodybuilder trying to build size.
This workout can be split into two sessions. In fact, it is best to split this workout into two separate sessions to fully recuperate and to fully utilize the body's ability to focus on just a few muscle groups per workout. It is much better to concentrate all your intensity on a few heavy-duty exercises instead of on one long workout which will quickly burn you out and cut into your growth capabilities. The full workout should be performed once every 5 or 6 days. If you do go with the split, you might perform half the workout on one day, take a couple of days off, then perform the other half of the workout. Rest 2 or 3 days, then repeat the cycle. The best approach would be to work the squat and the deadlift on separate workouts since having both in one workout session is not wise. Use the squat plus two other exercises in one workout, and use the deadlift and three other exercises in the second workout.
Always warm up thoroughly before starting. Focus on lifting the weights in a smooth groove. Use heavy enough weights so that the last two repetitions are extremely hard to manage (make certain you have a spotter, if possible, for all heavy-duty lifting, especially for heavy bench presses and squats). Again, if you split the workout into two separate sessions make sure you get at least a couple of days rest between each.
The mind plays an important role in all aspects of training the body, and it is especially crucial when working with the heavy weights necessary for muscle mass. You don't want to waste time in the gym and you certainly don't want to get an injury. But that is exactly what will happen if you let your mind drift during a heavy workout. So stay focused. One trick that a lot of the top lifters use is to spend a few minutes before the workout getting mentally ready for the tough upcoming workout. Military men use the same scheme - the Special Forces are shut in a solitary room to go over their mission many times in their mind before they ever start. This strategy also works very well for training the body - spend time alone in a quiet place with no distractions, thinking through the workout. Many of the top professionals employ this mental technique and come into the gym totally prepared and ready to go.
Use your mind during the workout also - don't leave it in the car or locker room. Make your mind take control when your body wants to quit. Override the pain factor by pushing yourself a little further before you quit. The powerful Franco Columbu notes, "The bodybuilder who wins out over the bench press - and goes on to test the true limits of his strength - simply learns to trust his power rather than fear the pain. And that's far more a test of concentration than brute strength." Use your mind to cultivate a positive attitude and a belief that you can succeed at lifting heavier weights and building a bigger, more muscular body.
Use Workout 1 for 3 or 4 months steady. If you are pushing yourself and eating and resting right, you will notice a definite increase in body size.