I wanted to present some weight lifting routines that bodybuilders should know. These can help jump start your metabolism and even increase long-term testosterone production, which will aid in future muscle building.

Bench Press: This is the exercise that has people laying flat on a bench pushing a barbell up and down. This works the chest and triceps.

Squats: You will often see people standing with a barbell on their shoulders while they squat down. This exercise works the quads, hamstrings and glutes.

Bent Over Rows: This is when you'll see someone bent over, usually at a 45-degree angle holding a barbell and pulling it up to their chest. This works the back and biceps.

With these three core weight lifting exercises, you should try some cycling your weekly volumes. You should try a week or two, just doing a regular volume. Regular meaning, what you normally do as a weight lifter. Next, do a high volume week. This means you're going to lift more weight multiplied by reps over a week or two periods. This doesn't mean you need to lift heavier weights, it just means you may have to go to the gym more times per week. Basically you should be able to calculate the math and see a much greater volume. Lastly, you will want to try having a low volume period. This gives your body time to recover from the high volume you did the previous week. This should be a very easy week, maybe going to the gym twice.

Try this for a period of 6 weeks and I guarantee you will notice a big change in your muscle growth over this time.