Best Workout Routine To Gain Muscle
8
Oct/11

Great Workouts to Build Muscle – How Much Is Enough?

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All great workouts to build muscle allow enough time for your muscles to recover. After all, the whole point for working out is to become stronger, and in this case, larger. In order for your body to do this you MUST allow your muscles enough time to recover. Not only that, but you need to ensure that you don’t over train. This article is going to be dedicated to teaching you exactly how often you should be training each muscle group.

What are great workouts to build muscle? Simply put, they are compound exercises combined with sufficient rest. Let’s quickly review how muscles grow to illustrate the importance of rest. Your muscles don’t get larger at the gym! After you workout you look bigger, this is only because your muscles are flooded with excessive amounts of blood. In fact, your muscles at this point are actually smaller. The fibers have been broken down due to the exercises.

So how much rest is enough? You must focus on each muscle group only ONCE per week. Great workouts to build muscle are ones that take your target muscle group to complete failure after 5-7 reps. This just enforces the fact that you need to put all of your effort into each workout. You need to make it count since you won’t be training that muscle group for another 7 days!

The biggest problem with this strategy is that since all of the great workouts to build muscle are compound exercises, it’s difficult to only train one muscle group per session. For example, if you’re training your chest, you will be activating your triceps, shoulders, AND chest. One thing that needs to be stressed here is what muscle group is being focused on. Sure your triceps and shoulders will get a moderate workout, but they won’t be the muscle group that is taken to failure.

With this said, you still need to be careful how you workout to ensure that you don’t train two muscle groups indirectly back to back. For example, if you train chest the first day, you won’t want to be training triceps the next day. A proper split will look something like this.

 

1)      Chest

2)      Back

3)      Legs

4)      Ams

5)      Abs/ calves

Overall, it’s critical that you allow your muscles an entire week of rest before targeting them directly again. How you divide up your muscle groups is also important. The best workout routine to gain muscle are compound exercises so it’s easy to overlap muscle groups and not notice it. Now that you’re aware of this, you have no excuse! Hit the gym hard, and stay informed.

 

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8
Oct/11

Workout Schedule to Gain Muscle – The Right Muscle Groups

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When find a workout schedule to gain muscle, it’s important to train the right muscle groups. So what will the right schedule include? Is there a certain magical combination of exercises that will allow you to gain muscle like no tomorrow? This article is going to inform you which muscle groups you need to train.

Are you ready for the secret formula? Here it is… You need to train… ALL OF YOUR MUSCLE GROUPS! There, I said it. And before you shake your head and stop reading, you need to know the importance behind this concept.

A workout schedule to gain muscle will train a different muscle group everyday. It will also make sure that you don’t over train any particular muscle group. But most importantly, it will force you to treat each and every muscle group equally.

Many dudes at the gym tend to focus on training the “flashy” muscle groups. These include the biceps, chest, and abs. This is the “douchey” way to train. Not only are you training your body to be out of proportion, but you are actually robbing potential growth of those flashy lady killing muscle groups.

When you’re considering a workout schedule to gain muscle, you need to factor in the element of making sure you are not training a muscle group twice in a row. Since you will be using compound exercises to gain muscle, it’s common to train two muscle groups back to back. For example, a common mistake is to train biceps one day, and then back the next day. When you train back, you engage your biceps quite intensely.

Not only will your body build out of proportion if you neglect certain muscle groups, but you won’t be adding as much mass to your desired muscle groups in the end. The more muscle fibers that you stimulate, the more testosterone-1 and HGH will be released. These two hormones are responsible for enlarging your muscle fibers and for stimulating growth. This is a very important factor.

The more muscle groups you train, the more testosterone-1 and HGH you will release into your bloodstream resulting in more muscle mass. Many guys hate to train legs so they skip leg workouts. Little do they know, since the quads and glutes are the largest muscles in the body, they are responsible for releasing the highest amounts of HGH and testosterone-1.

In conclusion, you need to think of your body as one giant muscle. Every muscle group, including calves and forearms, need to be trained properly. The best workout routine to gain muscle will always stress this factor.

 

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8
Oct/11

Workout to Build Muscle Fast – Do You Really Have To Workout Your Legs?

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When one decides to workout to build muscle fast, and they just want a sexy upper body, is it really necessary to workout their lower body? It’s incredible how many people are misinformed when it comes to this subject. I’m going to educate you once and for all about this concept and the truth behind building slabs of muscle.

Here’s the short answer, YES. I know I know… Working out your legs sucks. We all hate it. Performing a lower body workout is probably the most taxing and exhausting workout that there is! But guess what, it’s also the most beneficial and effective for your entire body. Here’s why…

 1)      Survival response

As you know, when you workout to build muscle fast, you need to convince your body that its survival is in jeopardy. Only then will you experience extreme muscle gains. The beauty of the lower body workout (when executed properly), is that it triggers the survival button the most effectively!

Your body needs its legs to get around, thus legs are essential for survival. When you perform demanding workouts on your lower body, it has no choice but to respond since the body is so dependent on its legs for survival purposes.

 2)      Sex appeal

Every girl that I have ever asked has stated that a balanced proportional body is much more important than a juice monkey with no leg muscles. Really, this is just common sense. Back in the cave man days, women were attracted to men for two reasons, survival and replication (this instinctually still remains true).

Who do you think would have a better success rate in defending his mate? A guy who has a massive upper body with no leg muscles? Or an athletic overall strong man who is balanced and powerful? Answer is obvious, the balanced proportional athlete. All of your power and movements start with your legs. If you have trained any form of martial art you would know this. This proves that just training your flashy muscles for sex appeal doesn’t do a damn thing for you.

 3)      Body strength

The final point is overall strength gains. When a guy performs a workout to build muscle fast, he allows his body to release maximum amounts of testosterone-1 and HGH. This can’t be done unless you train legs! Your legs hold the most muscle mass compared to any other muscle group in your body. Thus they release the highest amounts of muscle building hormones when they are trained properly.

In conclusion, the best workout to build muscle fast is your legs. They MUST be worked into your routine. Do not make the dumb ass mistake of thinking that you can get away with not training your legs, you’re only hurting your previous efforts in the gym. The best workout routine to gain muscle will always train your legs.

 

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7
Oct/11

Best Work Out Routine to Build Muscle – Is A Cool Down Important?

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The best work out routine to build muscle will always include a cool down. A proper cool down actually allows for more muscle growth! It’s not just about keeping the muscle long and limber. There are significant benefits to performing a simple cool down after a workout. I’m going to go over this cool down phase in case your program doesn’t currently include it.

The first thing that you need to do is a simple stretch for each muscle group that you worked out. The best work out routine to build muscle will recommend that you hold each stretch for a minimum of 15 seconds. However, at the same time, there’s no sense in going overboard here and holding the stretch for more than 15 seconds. Be sure not to force the stretch too much. Just allow yourself to feel the tension and hold that position. By no means should this process feel painful or uncomfortable at any time.

As a rule of thumb, this entire sequence should take 5-10 minutes. Three different stretches for each muscle group is plenty. To perform more than this is still ok, but isn’t necessary. Now let’s get to the benefits of the cool down itself.

 Lactic Acid: Performing a proper set of stretches will help clear out the lactic acid build up in your muscles. Lactic acid is responsible for muscle break down. So clearly, you don’t want this acid in excess after a workout. The goal here is to provide your muscles with an anabolic environment. This is why it’s so critical that you drain out as much lactic acid out of your muscles as possible after a workout.

 Range: As you perform demanding workouts and your muscles repair themselves, they become tighter. Over time this can really limit the range of movement for each muscle group. The biggest problem with this is your workouts in the future. Since you won’t have as wide of a range of movement, you will not be able to recruit as many muscle fibers.

The best work out routine to build muscle will always enforce that you perform your lifts (some exceptions apply such as squats) with the maximum range of motion. Bottom line is that the more muscle fibers you can stimulate, the more potential for growth you have.

Overall, the best work out routine to build muscle will incorporate a cool down phase. This phase doesn’t have to be complicated, just simple and effective. Be sure to stretch properly after a hard work out, your body will thank you for it. The best workout routine to gain muscle will always include stretching after a workout.

 

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7
Oct/11

Best Workout Routine to Build Muscle – How To Breathe Properly!

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The best workout routine to build muscle will always teach you how to breathe. There’s a simple reason for this, because it directly effects how much weight you can lift. As you know, the more weight you can lift (when training properly for mass), the bigger your muscle fibers will become. So let’s clear this issue up once and for all!

Tell me if this sounds familiar to you… You’re in the middle of a very intense set. Sweat is dripping from your forehead. You believe that you can knock out a few more reps to reach your goal. You dig down into yourself, hold your breath and crank out a great rep. At the top of the lift you exhale in exhaustion, take a deep breath and lower the weight.

You try to lift again, face goes red, you hold your breath and give it your all but that weight just won’t budge! You achieve momentary muscle failure! This means you won right! WRONG! If you would’ve been breathing properly you would’ve been able to perform that final rep thus moving you further towards your dream body.

Your muscles require oxygen in order to create energy and perform a movement. The best workout routine to build muscle will tell you the same thing. Have you ever caught yourself yawning at the gym? This isn’t because you’re tired, it’s because you’re not breathing properly! Your body isn’t getting enough oxygen and it’s your fault because you aren’t breathing properly.

Have you ever seen oxygen supplements at health food stores? Well one reason they exist is because not many guys at the gym breathe properly. Here’s what you NEED to do…

Exhale slowly during the lift.

 Inhale deeply while lowering the weight.

Sounds simple right? That’s because it is. And it’s one of the most overlooked elements to bodybuilding of all time. If you remember to breathe properly you will be able to achieve 1-2 extra reps for each set that you do. This results in rapid gains in comparison. Think about it, you’ll be ahead of the game just by focusing on your breathing. Another little bonus to this is that you are staying aware of your body. This puts you more in tune with yourself as you’re performing the lifts.

To conclude, the best workout routine to gain muscle will never overlook this element. Be sure to use this technique for all of your weight lifting endeavours.

 

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7
Oct/11

The Best Routine to Build Muscle – How Fast Should My Lift Be?

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This is yet another highly debated area of weight lifting. The best routine to build muscle will generally recommend to explode on the lift, then lower slowly and in a controlled fashion on the way back down. But it’s actually not as simple as this. I’m going to dedicate this article to clearing up how your lifts should be performed if you’re training for mass.

The first thing that you need to understand is how the muscle works. As basic biology would state, the muscle contracts and extends to perform a movement. Here are the technical terms for this (you should know this so I won’t go into great detail).

Concentric: When the muscle shortens and contracts to exert power to perform a movement.

Eccentric: When the muscle extends and lengthens allowing the initial movement to be reversed.

The best routine to build muscle involves heavy weights. Because of this, you will be using maximum power on all of your lifts no matter how fast you try to perform them! There isn’t a set amount of seconds that you should be dedicating to the lift. The idea here is just to maximize your effort.

Naturally, the first 1-3 reps are going to be performed faster than the final 4-7 reps. Since the weight is so heavy, after the 3rd rep it’s going to take considerably longer to perform a proper lift. Your final rep might even take you 10 full seconds to complete! This is great. This means that you are digging into your very core to push out that final rep. You must commit to your workouts enough to get to the point where one rep takes 5-10 seconds or so with 100% effort.

Lowering the weight is a different story however. Some studies have been known to show that 66% of hypertrophy takes place on the eccentric phase. Clearly this phase is very important. The best routine to build muscle will allow you to lower your weight in a 2-3 second time frame.

The idea here is to make sure that this stage of the rep is performed with 100% control. You will also never achieve momentary muscle failure during this stage. It’s said that your muscle is 2.5 times stronger when lowering the weight. This allows you to be able to stay true to an honest 2-3 seconds for each eccentric stage.

To wrap up, the best workout routine to gain muscle is one that forces you to use maximum power on every lift (while still being controlled), and informs you to lower the weight in a 2-3 second time frame.

 

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5
Oct/11

Best Program to Get Ripped – What Is The Ideal Rep Range?

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The best program to get ripped will make you train with the ideal rep range to build muscle, but what exactly is the ideal rep range? This is one of the most controversial topics in weight lifting. Everyone swears that they have the correct rep range when in fact they don’t. I am going to clear up this topic once and for all in this article.

Are you ready for it? Here it is… The ideal rep range for building huge amounts of muscle is 5-7 reps. Now you need to understand, that when I say 5-7 reps, I mean that your absolute efforts must not allow you to be below or above this range. If you can only lift 4 reps in a set, the weight is too heavy. If you lift 8 or more reps, then of course the weight is too light.

There are 4 main reasons as to why this is the ideal rep range for building muscle. The best program to get ripped always includes these 4 elements. In case you’re using a program that doesn’t follow this concept and you want to build muscle, here they are.

 1)      Duration of each set

Performing a lift 5-7 times in a set should take you 20-30 seconds. You must explode on the lift, and slowly lower the weight on the way down. Since your set will not last very long, you will be able to exert all of your energy into it. This makes it easier to focus on your goal.

 2)      Maximum weight  used

To stimulate muscle growth your body needs a damn good reason for it. It doesn’t want to build excess muscle because it’s difficult to maintain calorie wise. This means you have to give it a reason by using a heavy weight. Lifting 5-7 times in a set allows you to do exactly this.

 3)      Lactic acid build up

The longer you workout, the more lactic acid builds up in your muscles. This can be catastrophic for building muscle. The best program to get ripped will limit the amount of lactic acid build up. Lactic acid will breakdown your muscle fibers and eat all of your gains. If you train using 5-7 reps, you are able to minimize the amount of lactic acid in your muscles enabling you to provide an anabolic environment for your muscles to grow.

 4)      Type II muscle activation

Type II muscle (or fast twitch fibers) have the most potential for growth. These muscle fibers are responsible for the explosive powerful movements. If you train with 5-7 reps per set, you are able to focus on these fibers resulting in the most potential for growth.

In conclusion, the best workout routine to gain muscle will focus on these 4 elements. Be sure to check for yourself if your current program is addressing these factors. It could make all the difference for you.

 

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5
Oct/11

Best Workout Plans to Get Ripped – How Much Rest Is Enough?

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The best workout plans to get ripped will not tell you exactly how long you need to rest for. This is a topic that causes a lot of controversy. Reason being is that resting more than you did the previous week is often said to be cheating. Some people think that the only reason a person was able to lift more the next week is because they took a longer rest between sets. I’m going to clear up this misconception in this article.

So what is the ideal amount of rest? Many swear it’s 2-4 minutes, others say it’s 15-20 seconds. To be honest, they are both right depending on what your routine is like. The best workout plans to get ripped allow you to rest as long as you need. The idea here is to be 100% recovered by the time you attempt your next set. When it comes to building mass, you will be lifting weights that are quite heavy, so it’s going to take you longer to recover than usual.

Since you will be taking each set to failure (when it comes to build massive amounts of muscle), you need to be sure that you have your breathing under control and heartbeat stabilized by the time you start your second set. Like I stated before, generally for this type of a routine you will be performing only 2 sets per exercise. So you need to make them count.

The best workout plans to get ripped give you the power to decide when you’re ready for the next set. However, at the same time, this doesn’t mean that you can just take a 20 minute break and justify it by saying you have the power! You need to be aware of how many more exercises you need to perform for that session.

Remember, it’s important that the hypertrophy phase doesn’t last more than 60 minutes. This is the general rule of thumb for muscle building. The last thing you want to do is flood your muscles with cortisol.

There are exceptions to this rule. Some bodybuilders use interval training. With this type of workout, you need to have short breaks to keep the intensity up. You will not be going to failure every mini set for this workout. Your weights also won’t be as heavy compared to the demanding two set workout I’m referring to.

Overall, the best workout routine to gain muscle allow you enough time to recover 100% before your next set. Keep this in mind before choosing your next workout routine. Hitting that final set hard is important, you can’t be winded and achieve optimal hypertrophy.

 

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5
Oct/11

Exercise to Get Ripped Fast – Compound or Isolation Exercises?

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Many people are confused as to what is the best exercise to get ripped fast. They see dozens of guys at the gym training on the high tech fancy machines, so they figure this is the best way. There’s a reason we have these machines right? Technology is there to make things easier for us. This article is going to clear up some misunderstandings about different types of exercises you perform at the gym and which are best.

A compound exercise is one that engages more than one muscle group to perform a lift. Generally, (but not always) this involves free weights.

An isolation exercise is an exercise that isolates the muscle group. This type of exercise usually uses some type of workout machine (once again, not always).

So which is better? Simple answer, they both have their place when one tries to exercise to get ripped fast. However, if you have to choose, the compound exercise is much more effective overall. Your body is meant to perform as a unit. Think of your body as one large muscle, it must work together to achieve a certain movement. When you perform a compound exercise you recruit more muscle fibers which ultimately results in more hypertrophy.

This takes us to another point. Why do muscles grow? To ensure your survival! Ask yourself this, do you think your body perceives a controlled chest fly machine workout as dangerous or 200+ lbs above your chest threatening to crush your ribs as dangerous? You guessed it, of course the 200+ lbs of weight above your chest. This is a definite threat to your survival.

Because of this, an exercise to get ripped fast will always convince your body that your survival is in danger unless something changes. This means muscle! This is why the majority of your workouts should be compound exercises.

The king of upper body workouts is still the deadlift. Bodybuilders have been using this exercise to slap on mass for decades. There’s a reason for that, because it forces your body to work as a unit, it threatens your survival, and causes massive amounts of hypertrophy. For the lower body, the best exercise is still barbell squats. This probably will never change no matter what technology is revealed.

Overall, a compound exercise is much more effective when choosing the best workout routine to gain muscle. Isolation exercises can be a good exercise to finish a workout off with. But other than that, stick to the compound.

 

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5
Oct/11

Workout Routine for Getting Ripped – How Much Volume Is Optimal?

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A workout routine for getting ripped doesn’t need excessive amounts of volume to be successful. Fact is, the amount of sets that is most beneficial to muscle building is probably a lot lower than you would expect. In this article I am going to share with you the exact number of sets that is optimal for each muscle group.

As a rule of thumb, large muscle groups should be trained with 5-7 sets total, and smaller muscle groups 2-4 total. Large muscle groups are legs, chest, and back. Small muscle groups include biceps, triceps, abs, calves, and shoulders.

Now just to make sure that there isn’t any confusion, a workout routine for getting ripped uses these figures for the total session. For example, if you’re training chest you would perform 2 sets of dumb bell bench press, 2 sets of cable crosses, and 2 sets of decline barbell bench press. This makes for a total of 6 sets.

Many new bodybuilders make the mistake of training with too much volume. This is a huge mistake when trying to build size. There actually isn’t any scientific proof that more than one complete concentric failure set is beneficial. Many professional bodybuilders experience their best gains from the first set as long as it’s performed properly.

When I say performed properly, I mean to completion. You must perform that set to absolute momentary muscle failure. You will have to dig deeper than you thought possible to achieve that final rep. Only then, will you experience the muscle growth that you crave.

A workout routine for getting ripped will never ask you to train an excessive amount of sets. Keep this in mind before you decide which program you’re going to train with. Have you ever trained the same exercise for 10-25 sets? Did you see any muscle growth? Of course you didn’t! This is not how muscle growth is triggered.

If anything, this is how endurance is gained. Endurance doesn’t mean larger muscle, it means a higher amount of type I muscle. As you know, type I muscle doesn’t have much potential for growth. This is why the amount of volume you perform for each muscle group is so crucial.

To wrap it up, 5-7 sets for each large muscle group and 2-4 sets for small muscle groups is ideal. This is the magic balance that the best workout routine to gain muscle will follow. The days of wasting time in the gym for you is over.

 

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