Muscle Building Workout Routine – 5 Keys To Successfully Gain Weight
All you really have to do is type in ‘muscle building workout routine’ into the search engines and you’ll likely come up with a long list of options that are available to you. So how do you decipher through these and figure out which one will actually work the best and guarantee you results?
So many people spend months and months working on a muscle building workout routine and don’t make the progress they had hoped for.
Why is this?
The primary reason is because the program that they chose is missing some very key elements that set the so-so muscle building workout routines from the great ones.
Here are the five keys that you must do to build muscle optimally.
The ‘Big 5′ Weight Lifting Movements
There is, without a doubt, some exercises that will give you more ‘bang for your buck’ when it comes to your time in the gym. Who wants to waste time doing exercises that aren’t really going to make all that big of a difference?
Unless you just like spending time in the gym (and there are those of you out there), chances are if you could free up a few extra hours a week to do something else you would.
By changing your workouts around and only doing those exercises that are absolutely going to get you good results, you will do just that. The ‘big 5′ that you should be including are:
-bench press
-squat
-deadlift
-rows (bent over or horizontal)
-some type of shoulder pressing action
These will work all the muscles in the body very effectively while also allowing you to lift the highest amount of weight.
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At Least One Day of Full Rest Each Week
Next up on the requirements of a muscle building workout routine is enough rest so the muscles can grow back stronger. This is one of the biggest mistakes those who are not see progress with their program make. They may be on a good program but they just are not allowing their body enough downtime to actually get stronger.
You must remember that growth only comes when rest is provided – in fact, too much exercise could cause you to lose muscle mass (since weight training actually breaks the muscle down).
One day of rest a week is ideal, if not two or three.
A Variety Of Rep Ranges
The next element that is good to incorporate into your muscle building workout routine to gain weight is a variety of rep ranges.
Since most of you aren’t going to just do the ‘big 5′ lifts that were discussed above, take the other exercises you do into the higher rep range to give your body variety.
On the big 5, keep the reps to 5-7. This will let you lift heavy. Then on the other exercise, bump it up to 8-10 or maybe even 12. You don’t need to go higher than this however as muscle growth results will dwindle past that.
Focus and Commitment
Okay, so not exactly part of the actual muscle building workout routine but another very critical element for success will be a high level of focus and commitment. If you aren’t focused with your workouts and don’t give 100% effort each time you’re in the gym, progress could stagnate.
Likewise, if your workouts tend to be more hit and miss rather than a regular schedule that you can count on, this too will severely influence your results. You need to stay focused at all times. This may mean making alternations to your overall lifestyle as well (getting to bed on time, reducing the amount you drink, etc) so you should be prepared to do so.
A Proper Pre and Post Workout Nutrition Strategy
Finally, requirement five is to have a very good pre and post workout nutrition strategy. Again, if it’s hit or miss with this, your results will be the same.
The workout really is only half the battle when it comes to adding more muscle mass. The other half is being sure you feed the muscles properly so they can recover from the training you’re throwing at it.
You should be getting a good mix of both protein and carbohydrates before and after the program – with no exception. Don’t be led to believe that if you cut carbs, you’ll build leaner muscle because that isn’t true. What’ll happen is you build no muscle at all.
Carbs are just as important at this time as protein is.
So, look at your current muscle building workout routine. How is it stacking up? Could you make some changes?
If you need some help getting started, here’s one that’s been very successful with a number of people:
——> Click here for No-Nonsense Muscle Building
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