How to Develop Muscle Building Routines

In this article I want to show you what you should consider if you want to develop a new muscle building routine.  Whether you are looking to increase your muscle size, tone your muscles and lose unwanted body fat, or increase your strength, there are different ways to develop your training so that you are training for that exact goal.

The main things that you will need to consider are:

Purpose
Reps, sets, and rest
Intensity
Speed
Sequence
Frequency
Correct form
Range of motion
Isolation & Muscle focus

This may sound like a lot of things, but let me lead you through them and you will begin to realise how important they are, and the benefit you will get with a properly prepared routine.

Purpose:

This is basically the main goal you have for developing your new muscle building routine.  The three most common are those mentioned above, namely Muscle Gain, Increased Strength, and Tone and Body-fat Loss.

Reps, Sets, and Rest:

This will alter depending on your Purpose and are as follows:

Muscle building routines will generally comprise of 3 sets, 8-10 reps, 3-4 exercises per body part, with 1 minute rest between exercises.

Fat loss and toning routines comprise 2 sets, 10-12 reps, 1-2 exercises per body part, with a 30 sec rest between exercises.

Strength routines comprise 3-6 sets, 2-5 reps, 2-3 exercises per body part, with a 2-3 minute rest between exercises.

Intensity:

Again the intensity will change, depending on your purpose and are as follows:

On a muscle building routine, you should feel that the highest rep on the rep range is the absolutely last rep that you can achieve with correct form.

On a fat loss and toning routine, you should feel that you can achieve one or two reps more than the highest rep in the rep range.

On a strength routine, you should feel, the same as with muscle gain, that the highest rep range is absolutely the last rep that you can achieve with correct form.

Speed:

The speed that your exercises should be completed at are:

Muscle building routines should be completed at a moderate speed, such as 2 secs on the positive movement (Raising the weight), and 2 secs on the negative movement (Lowering the weight).

Fat loss and toning routines should be completed at a faster speed, such as 1 sec on positive, and 1 sec on negative.

Strength routines should be completed at a mixed speed of 1 sec on positive, and 3 secs on negative.

Sequence:

The sequence should be largest muscle first, for any of the above purposes, so would be:

Upper: Chest, Back, Shoulders, Triceps, Biceps.

Lower: Quadriceps, Hamstrings, Calves, Abs.

Frequency:

This can vary depending on the split that is used and again, the purpose of your routine, so:

Muscle building routines will be 4-5 days, depending on split, which could be.

Monday: Chest/Biceps, or Chest

Tuesday: Legs, or Back

Wednesday: Back/Triceps, or Rest

Thursday: Rest, or Legs

Friday: Shoulders/Abs, or Shoulders/Abs

Saturday: Rest, or Triceps/Biceps

Sunday: Rest, or Rest

Fat loss and Toning routines should be done 3 days per week, with a one day break between.

Strength routines should be done 6 days per week, working individual bodyparts per day.

Correct form:

During every exercise, your form must be spot on for each rep.  Not only does this add to the intensity of the workout and make sure you are not ‘cheating’, it also makes sure that you are using your core muscles effectively, and supports your posture throughout.  This will in turn lead to less possibility of injury or back pain, caused by too much pressure on your body when it is in a misaligned posture.  When starting a new muscle building routine, you should carefully watch yourself in the mirror to ensure you are using correct form.

Range of motion:

Range of motion is also important throughout all exercises to ensure that you are overloading the muscle at all possible angles. You should never fully lock out a joint in a forced, or ‘snapping’ motion. All extensions should be done controlled, and slowly.

Isolation & Muscle focus:

It is important to isolate the muscles that you are using by focusing on them during each exercise. If you are simply going through the motion of the exercise, you will not get the full benefit as the muscle will not be contracting to its fullest.

You should really get in tune with your body as you learn the exercises and concentrate on the muscles as you perform each movement. You can try this without even using weights. If you think about the motion of a bicep curl, try it out and feel the difference when you just go through the motion, and when you really focus and contract the muscle throughout.

When you focus the muscle, you naturally do the motion slower, you feel the peak contraction at the top point of the movement, and there is an intense squeeze right throughout the motion. All of these things are going to increase the intensity, and therefore increase the growth of your muscles.

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5 Recommended Muscle Building Routines

Building muscles can be achieved in a short period. The knowledge of the best muscle building routines is vital to achieve this. Exercises are better appreciated when there is knowledge on what a certain workout routine will do. When doing workouts, incorporate these 5 routines.

The first routine is the bench Press. This routine focuses in the upper body muscle groups. This includes the front shoulders, back of your upper arms, chest, and ribcage. When doing bench press, use a spotter. This is to prevent accidents to happen. Avoid raising the back off the bench. The bench press sculpts the chest. This routine is extensively utilized in weight training, professional bodybuilding and fitness training.

Bent-Over Row is a powerful addition to the muscle building routines. Bent-over Row focuses on the muscles at the back of torso. The latissimus dorsi, spinal erectors, and rear shoulders are benefited. When doing this, lift your eyes forward constantly. Keep the lower back arched. Maintain slightly bent knees the entire routine. For stricter execution, keep torso in a horizontal position. This routine is common in professional bodybuilding and power lifting.

Deadlift routine targets lots of muscle groups in one act. The muscles benefited in deadlifts are the rear, legs, hips, and lower back. A deadlift in bent knees targets more than doing it with straight legs. Deadlifts in straight legs puts pressure in the hamstrings though. In deadlift, maintain a slightly arched lower back and straight torso lifting the head straight forward. To avoid accidents, halt the deadlift if back pain occurs. Always maintain a neutral spine in the routine. Failing to do so will result to spinal disc stress which may lead to herniated disc in worst cases.

The fourth routine is the behind the neck press. This routine targets the muscles in the shoulders, back of the upper body, and chest. When doing neck press, lift the head up aligning both the neck and back in natural position. Do the routine with caution as it injures the shoulders when overdone. Check the spotter to avoid accidents. Start with less weight if still a beginner. Add more weight in progression to achieve optimum results.

The last routine, the squat, is a powerful muscle building routine targets a lot of muscle groups. Squat specifically targets the butt muscles, leg muscles, and hamstrings. This routine is both strength and conditioning exercise. Like all other power muscle building routines, it is always safe to request a spotter. Doing a squat in a power cage is also advisable.

Nothing beats doing these exercises with a trained fitness expert. It is an investment to spend for one to avoid accidents and to make sure that you are doing the muscle building routines the right way. A cheaper alternative is to search for online videos on the specific routines. Some people achieve the results faster and are more comfortable when doing exercises at home.

These muscle building routines achieve optimum results fast. With these routines, proper diet, and enough sleep, having that dream body is possible.

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What Muscle Building Routines Work?

Every aspiring body builder wants to know what muscle building routines they should subscribe to. If you are asking the same question, or trying to pick one from all the available routines being touted about in the Web, you might be heading for one disappointment after the other.

The thing is: in order to bulk up on your physique, you would need to consider several variables all at once. These variables depend a lot on you – from your current state of health, your current weight and height, the calories you are consuming now, the calories you are projected to expend during exercise, the type and duration of your exercise regimen, the escalating factor and speed of that exercise regimen and a lot more.

Why are all these variables important in finding the right muscle building routines?

Routines are regular courses of procedures – at least, it should be regular for you. Aside from doing repetitions of the same exercises, you need to perform other procedures prior, during and after the said exercises as well. So a lot of these depend on your capability to follow the routines point by point.

Any break in that routine can set you back in your bid to bulk up, or even have adverse consequences on your overall health. Therefore, the best kind of muscle building routines is the one that you are most likely to do on your own… without complaints or excuses… no matter what the weather is, or what your current mood is.

Your current state of health plays a crucial role in the body building process. If you are at the peak of health, you can almost always get to your target bulked up physique a little bit faster than those who are only ever beginning to exercise. If you have never really taken up any form of exercise in your life, nor done any form of heavy lifting whatsoever, you may need to shed some pounds off (or gain some muscle mass first) before you can even think about gaining a sculpted muscular silhouette.

Additionally, any underlying medical condition can hamper your routines as well. Your health care provider should be notified about your body building program to ensure that you will not be suffering from major medical complications down the line.

Tied to this is another variable: your current height and weight. You should be within the range of recommended weight for your height. If you are overweight or underweight, you need to level this off before proceeding with your muscle building routines. At the same time, your current height and weight can also dictate how much muscle mass your bones can take at a maximum once you start bulking up. If you are currently weighing 125 pounds and standing about 5’10,” you can increase your bulk more than a person who is weighing the same, but standing only at 5’7″. You have to remember that adding muscle mass puts a lot of strain not just on the muscles, but on the bones, joints and the internal organs as well.

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Revealed Muscle Building Routines For Faster Muscle Building

When it comes to muscle building, muscle building routines are really important for your faster progress and bigger muscles in less time. But before you follow this very basic routines advices you need to know something about nutrition.

Why? Because in bodybuilding sport nutrition is more important than workout. Usually during workout you burn your muscles, you hurt them and during the rest day if you have ideal nutrition you feed them to grow. Nutrition gives you 60% progress and workout 40% so follow this basic steps:

You need to eat 5-6 times per day . Smaller meals with high volume of proteins food like meat or pork, less carbs and fat, rice is really good. Eat vegetables and eggs and drink water. Muscles are made of proteins that is why they need proteins to grow, daily you need around 130-200g proteins so follow what you eat. A lot of carbs and fat will make your muscles look strange, you will not have shaped muscles because of that, so try to eat as less as possible food that is of carbs and fat.

Now that you know something about nutrition you can start with workout and muscle building routines that work the best. You need to work 3-5 times per week, usually have a day off between workout days, so your muscles can rest and regenerate. On each workout day you work on two muscle categories like: chest, legs, triceps, biceps, shoulders and back.

Each muscle category needs to have its own specific exercises that consist of 3-4 routines which is enough. Usually the main exercises have 4 routines and advanced ones 3. Each routine has its own reps. If you want to gain bigger muscles faster and lose less fat you need to have 8-6 reps in each routine. If you want to first lose fat and then gain muscles do 12-8 reps in each routine.

Now you got muscle building routines covered with this basic tips and advices. We have still more advanced techniques to give you faster results and better details of routines in our eBook.

See more detailed routines for faster muscle grow on our musclebuildingtechniques website.

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