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Guide to Muscle Building Workouts
So avoid mistakes like these and learn the proven, effective ways of structuring muscle building workouts. The following guidelines below will help you on your way.
Use Heavy Weights And Low RepsIf you want to build as much muscle as you can, you absolutely MUST use heavy weights. By heavy, I mean weights that are challenging for you. Everyone is different, and a weight that is challenging for you might be a walk in the palk for the guy next to you. But don't let that discourage you at all.Now, most guys in the gym you see will perform over 10 to 15 reps on an exercise. For building muscle mass, this is not what you want to be doing. You need to lift a weight that is heavy enough so that you can only perform a low amount of reps (for example, 4-8 reps). Using heavy weights with lower repititions causes much more stress on your muscles and that's how they grow the fastest. You simply won't get the same muscle building results by lifting lighter weights for more reps, that's a fact. To learn more about why lower reps are most effective, check out our article How Many Reps to Build Muscle.
Focus on Compound LiftsTo build muscle effectively, you need to focus on the compound lifts. Compound lifts are the excersises that require a lot of different individual muscles to complete the lift. These exercises are the foundation of good muscle building workouts. Here are the basic compound exercises:
Some of these compound lifts are very difficult to perform and you might get discouraged by this. But whatever you do, don't wimp out and ignore them! They are by far the best exercises for packing on significant muscle mass, and you should take the time and effort to learn how to perform them correctly and safely.
Free Weights are Best, Not MachinesYour muscle building workouts should concentrate on free weights and not machines. Using free weights will work your muscles more because you have to guide and balance the weight yourself, and this means you will build more muscle than you could with machines.Machine exercises are handy for targeting specific muscle groups, but only AFTER you have performed the main compound exercise work. They should not form any basis for your workouts.
Train With 100% IntensityYou should treat going to the gym like going to war. It's an intense battle against your muscles. The more muscle tissue you break down during your workout, the more muscle your body will develop.Whether or not you choose to train to muscular failure, you should perform every set you do with 100% intensity. For those who don't know, training to muscular failure means that you keep doing reps until it's physically impossible for your muscles to move the weight any further. This type of training is preached by some, yet others believe its unnecessary. But one way or the other, the truth is most people don't train hard enough, and are missing out on a lot of extra muscle they could gain if they put in that little more each session.
Train With The Right FrequencyWhen trying to build muscle a lot of mis-informed people believe that the more they train, the better. This is certainly not true! Overtraining is a very common problem that sabotages a lot of people from building muscle.A proven way of structuring muscle building workouts is to work each muscle group only once per week, that is all. If you train with full intensity on every set, once a week for each muscle group is all you will need to trigger maximum muscle growth. How many times a week should you workout? A lot of the top experts in the field of building muscle say that 3 times a week is a perfect balance. This has been proven to work very effectively. You should also aim to group muscles that normally work together into the same workout session. For example, when you train your chest with the bench press it involves your shoulders and triceps aswell, so it would be wise to group those three muscle groups into the same workout session. So a typical training schedule could look like this: Session 1: Legs, Abs
Summing It UpSo there you have it, the basics to structuring great muscle building workouts. These guidelines are not to be ignored if you want the greatest muscle strength and size gains possible.The information here is only an overview of what goes into a muscle building workout, but if you are interested in learning the exact steps to take in building muscle fast you should check out Sean Nalewanyj's #1 Rated Muscle Building Program. It covers everything from what excercises to perform, how many sets and reps to do, how to train and rest for maximum gains, proper nutrion advice, and a LOT more. With his program you simply cannot fail, and you will be on your way to a rock-solid muscular body in a few short weeks. Check it out for yourself with a money back gaurantee here. More Information on Muscle Building WorkoutsWeightlifting Warm Up The Right Way Learn the importance of a proper warm up before your heavy weight training sets and details on how to perform an effective warm up routine.
Learn The Truth About Building MuscleSean Nalewanyj was once an awkward, underweight, 125-pound "loser" who couldn't talk to a woman if his life depended on it. He was bullied endlessly as a kid, and was on the verge of being diagnosed as clinically depressed.  Now, he's a rock-solid, 195-pound renowned natural bodybuilding expert and fitness author and is the creator of the online best-selling muscle-building program, The Muscle Gain Truth No-Fail System. He did it without drugs or steroids, and without spending endless hours in the gym. He has helped thousands of people around the world achieve an impressive physique and want to teach YOU to do the same.  Sean's program is a best-seller and I couldn't recommend it any higher. I can personally back up his program because I have used it myself to pack on 40 pounds of lean muscle mass in 6 short months. Reading his book and following his advice helped me transform my body and change my life for the better. Check out his site at The Muscle Gain Truth or if you want to read more of what I think about the program then check out our full product review.
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