Muscle Building Workouts
One of the goals of a strength training program is muscle building and if you decide to workout in order to build muscle, you’ll have to perform exercises much differently than if you were attempting to tone muscle or lose weight. Of course, muscle building workouts are composed of the same exercises as any other strength training program, they’re just performed differently.
The first important difference is in just how much weight you employ in each exercise. Muscles are built by pushing weight limits because that tears the muscle more than using weights you are comfortable with.
Toward this end, you’ll want to feel exhausted after every set you perform and each set should only be about four reps because this will enable you to lift more weight in a set. Try doing four sets of four reps for each exercise and gradually increase the number of reps, over a period of weeks, to five or six.
This should continue to challenge you as you build muscle and prevent your body from acclimating to the exercises.
Second, you’ll want to avoid relying on machines in your muscle building workouts and instead use free weights and bodyweight exercises to work most of your muscles. Resistance machines employ limited motions that only work single muscle groups whereas free weight and body weight exercises work multiple primary and ancillary muscle groups.
Click Here to Learn The Top Muscle Building Workouts
This allows you to bulk up faster because more muscles, especially oft ignored smaller muscles, are being exercised with each rep. Burnout sets of bodyweight exercises are especially efficient in building muscle quickly.
Third, you’ll want to work out more frequently if you’re trying to build muscle. Someone who’s simply toning muscles can lift three days a week but you’ll see the best muscle building results if you lift five or six times a week.
If this seems like a lot, just try alternating lower and upper body exercises every day so that different muscles are fatigued.
Two great exercises to include in a muscle building workout are chin-ups and seated rows.
- Dips -
Dips are one of the easiest ways to get your arms stronger and bigger. Dips will seriously work your triceps, while also working your back and shoulders.
To perform a dip, you need to have two level surfaces where you can push yourself up off the ground. Push up so that your arms are completely extended, then let yourself down without letting your feet touch the ground, to where your arms are at least at a 90 degree angle, then force yourself back up to full extension.
- Dead Lift –
Dead lift is possibly the single most important strength training exercise that you can do for building muscle. The dead lift works your core and quite a few other muscles at the same time.
To perform the dead lift, you need a standard bench bar. Keep safety in mind when are putting weights on your bar as this exercise could easily hurt you if not done properly. It is best to be sure your form is correct before adding more weight.
Place the bar on the ground and grab the bar with both hands a little more than shoulder width apart. Have one palm facing away from you and one palm facing towards you. Slowly start to stand up by raising your hips and your shoulders at the same time until your body is fully extended, then slowly bring the weight back down to the ground.
Keep the bar as close to your person as you can. Have it right on your shins when you come up and go back down, and be sure to keep your back straight.
Strength training to gain muscle is very different than strength training to accomplish other goals but it’s fairly straightforward if you follow the above tips and incorporate exercises like the seated row and chin-up. Muscle building workouts are simple as long as you follow a strict regimen.
Are you a women interested in strength training exercises? Check out our article called Strength Training Women
 |
Muscle Building Workouts – No-Nonsense Muscle Building
|
Follow Mass Gaining on Twitter!