Workout Routines to Build Muscle
There is some debate on what the best workout routines to build muscle are – the most effective routines are not generic – there is no one suitable magic routine that beats the rest. There are bad routines, and there better routines – and anyone can make good workout routines to build muscle terrible by doing the wrong thing.
For example working out is essential to build muscle, but also must go hand in hand with good nutrition. If you workout brilliantly but don’t eat properly you will hamper your muscular gains, and if you eat brilliantly but have a poor workout routine, again, you will hamper your gains.
The best workout routines to build muscle will also be different depending on your weight training background, and how good your recovery and nutrition is. No matter how busy your lifestyle, there is a workout that will help you.
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Generally speaking the best workouts for beginners are full body workouts. They are simple, will increase strength and muscle mass on both the upper and lower body. Compound exercises that target a wide range of muscles will cause the most rapid muscle growth, especially in beginners who are untrained, and can also help to shed fat. Even if you have been to the gym for a few months, you are most likely still classed as a beginner.
The workout listed below is an excellent full body workout that you can do three times per week. On the first workout you should try for high weights, with a lower rep count. You should be aiming to be able to perform 6 repetitions with 2 sets per exercise. You should take 90 seconds rest in between each set, and then move onto the next exercise. The aim of this heavy weight, low repetition workout is to increase strength. The heavier weights you will be able to lift, the more your muscles will grow.
- Barbell Squats
- Bench Press
- Deadlift
- Barbell Military Press
- Barbell Row
- Calf Raise
- Barbell Bicep Curl
- Hamstring Curl
- Ab exercises
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More Tips on Workout Routines to Build Muscle
These exercises are compound exercises that will really hit every muscle, and you will feel it after you are done. The next workout you should do is one with medium weight (about 5-10% less than on your strength day) and 8-10 repetitions per exercise. This will be a fairly easy workout compared to the first. You will be hitting the same muscle groups, so it is important to not flog the same muscle too hard. Since you were only doing 2 sets on the first workout day per body part, you can get away with training the body part more often. The advantage of this is that the body will quickly adapt. The exercises you perform will be slightly different to that on the first day.
- Barbell Squats
- Incline Bench Press
- Stiff Leg deadlift
- Dumbbell Shoulder Press
- Pull Ups
- Calf Raise
- Dumbbell Bicep Curl
- Ab exercises
The third and final workout of the week, is performed with lower weight, and higher repetitions. You will find that the lower weight and high repetitions are actually quite fatiguing. You should be aiming for a 10-12 repetitions per exercise with about 5-10% lower weight than you were lifting on the medium weight day. The exercises you should do are a mix of the first two days to give yourself variation. For example:
- Barbell Squats
- Incline bench press
- Deadlift
- Military Press
- Dumbbell rows
- Calf raise
- Bicep Curls
- Hamstring Curls
- Ab exercises
One of the most important things is to set yourself a target on how much you will lift. You should write down your lift on the first week for each exercise. You should repeat this exercise cycle for 4 weeks, and then you should attempt to increase the weight, while keeping the repetitions the same. If you don’t write down how much you lifted, then you will forget and not make progress. Only when you progress your weights will you be to have a workout routine to build muscle.
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Final Advice on Workout Routines to Build Muscle
One of the biggest factors that stops people gaining muscle despite having access to good workout routines to build muscle is that they give up. This may be due to boredom, or due to work or school getting in the way, or that they get discouraged or get injured. Getting injured is actually surprisingly common, and quite understandable. When you are trying to rip muscle tissue in the gym, its possible to go too far and actually cause damage or a strain. Its important to warm up properly, lift with good technique, and not try to cheat weights up. When people cheat by swinging the weight, it shows that the weight is too heavy for their muscles to carry, and it puts their bodies under tremendous strain.
The most important thing to do is not to lift with your ego. If the heaviest weight you can manage is the smallest weight in the gym with good form, that is infinitely preferable to lifting a higher weight badly. Remember that you are not in the gym to impress other people there, but it is for your own benefit – showing off how much you can lift in the gym really impresses no one and is detrimental to a good workout routines to build muscle.
The other problems of boredom and being discouraged are also common. Try to vary your exercises, don’t find yourself doing the same exercise every single routine. Don;t feel that your workouts have to be fixed. If you want to change a workout or try something new once in a while, then I recommend that you do it. You won’t really be losing anything by leaving one day out of your routine and swapping it for another. The mental focus that you gain from the variation will be worthwhile.
Another great thing to prevent boredom and discouragement is to keep a note of your lifts, your body measurements and before and after photos. Changes in your body occur so slowly that you probably can’t see that you have changed. If you make measurements, you will see your body has gained muscle and continue to be motivated to lift and eat healthily.
If you find that you can’t workout three times a week because of time, then do it twice a week. Your progress may be slightly slower, but you will still progress. Ultimately the best workout routines to build muscle are workouts that you enjoy and are motivated to work hard at.
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