Best Way To Build Muscle

Posts Tagged ‘muscle routine’

The purpose of a muscle building workout is to gain muscle mass in the most efficient manner possible.

Planning is the key to succeeding in anything including building muscle.

Warmup, workout and cool down periods are mandatory parts of your workout.The purpose of the three phases is to protect the muscles, get the most effective stimulation for muscle growth and ensure we keep the benefits of the stimulation.

The warm-ups should be simple exercises starting with a little bit of cardio followed by a few sets of low intensity weight sets to get the mind and muscles warm and ready for the exercise to come. You do not want to start picking up maximum weights without having done a warm-up as this can lead to serious injury. If you injure your muscles you will be unable to continue with your workouts in the gym thus losing out on that muscle gain.

The workout element of a muscle workout is where the muscle gain starts to happen. Some thought should be given to the exercises that you will do in your workout element.There should be no doubt in your mind as to what you are going to be doing in terms of reps, weights and sets for each muscle group you’re exercising that day.Turning up willy-nilly and just doing various exercises without any real plan means you will get diminished results.

Knowing exctly what you going to do when you enter the gym makes for a great stress free workout that can be tracked.

When we pick up heavyweights we create micro-tears in muscles. When these heal they heal stronger and hence we get bigger muscle. Keeping detailed records allows us to know how heavy the weights with a next time should be.

The previous week we were to 2 sets of five reps with 20 kg.In order to get bigger muscles we need to increase the intensity of the exercise either by picking up a heavier weights or doing more repetitions.It is recommended to maintain low reps but in this case we would increase the reps to seven.

Knowing what you achieved in the previous week will allow you to plan what you will do this week.Can you now understand what is important to keep track of and plan your muscle workouts.

Exercising one muscle group per week is good practice.In other words don’t try to exercise your legs twice a week as this will defeat the purpose of maximum muscle gain.

Do abs and legs on one day. Do triceps, chest and shoulders on the second gym day.On day three in the gym you do back, biceps and forearms. Alternating gym and rest days are important.

Selecting the exercises you want to do to each muscle group is the final part of your workout plan.example for leg exercises you may choose to do barbell squats, leg press, lying leg curls, standing machine calf raises, seated machine calf raised.

As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.

As regards reps plan to do 5-7 reps for large muscle groups and 10-12 reps for small muscle groups Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.

So have fun planning your muscle workout Good plans always bear fruit.