Muscle building is a process that requires time and dedication. However, by following the proper techniques and methods it is possible to get a well defined muscular body. Besides working out it is also important to eat right and by right I mean a lot. Working out will do nothing if you do not provide the right nutrition for your muscles to grow. So eat big meals with lots of protein and eat often. For a good muscle building diet check out my weight gain diet.
When working out, you will want to lift heavy and as much as you can until you are literally exhausted and burnt out. Also I recommend stretching for about 5-10 minutes before and after your workout. This prepares your body for the upcoming workout by getting the blood flowing and also helps clear out the lactic acid build up within your muscles after your workout which causes you to feel less sore from the workout. Once you understand these basics you are ready to start lifting.
My Muscle Building Workout
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Arms (Shoulders/Biceps/Triceps)
Friday: Abs
Saturday: Day off
Sunday: Day off
Chest Workouts:
- Flat Bench Press
- Incline Dumbbell Press
- Incline Dumbbell Flyes
- Decline Dumbbell Press
- Cable Crossovers
- Lower Chest Cable Raises
- Dips (Leaning Forward)
Back Workouts:
- Pull-Ups (use the weighted pull-up machine if needed)
- Seated Rows
- Bent Barbell Rows
- Single Arm Dumbbell Rows
- Lat Pulldowns
- Hyperextensions
Legs Workouts:
- Squats
- Standing Calf Raises
- Seated Calf Raises
- Leg Press
- Stiff Legged Deadlifts
- Lunges
- Seated Leg Curls
Triceps Workouts:
- Dips (Straight)
- Seated Overhead Triceps Extensions
- Rope Cable Press-Downs
Biceps Workouts:
- Dumbbell Curls
- Preacher Curls
- Rope Cable Hammer Curls
Shoulders Workouts:
- Seated Dumbbell Shoulder Press
- Lateral Raises
- Front Dumbbell Raises
- Upright Rows
Ab Workouts:
- Hanging Leg Raises
- Bicycle Crunches
- Leg-up Reach Extension Crunches
- Medicine Ball Decline Situps
- Ab Crunch Machine
Additional Points
- Perform 3 sets (10 reps, 8 reps, 6 reps) for each exercise.
- Increase the weight as you progress through your sets up to the point where you can barely finish the last rep of the last set.
- For Dips and Pullups do 3 sets but as many reps as you can until you are completely fatigued and can do no more.
- For the Calf Raises also do 3 sets but 15-20 reps per set.
- Finally for the ab exercises start of with 3 sets of 15-20 reps and slowly increase the number of reps as you get stronger with time.
- For the most part with ab exercises, the more reps you do the better. Also don't expect to see a six-pack by just working out your abs. While following the muscle building routine you will put on a lot of mass and with that some fat. So in order to see the six-pack that you have built you will have to start doing cardio and burn the fat covering your six-pack.
Workout hard and eat the right diet and you will see guaranteed results. Building muscle is all about routine so make sure to eat and workout on a consistent basis in order to maximize your results.
