Gaining lean muscle mass is the primary pursuit of all bodybuilders. All individuals who engage in resistance training to improve their physiques should be interested in the most efficient training regimens to get results. Too often, over the years, I have observed that the time people spend in the gym could be used much more effectively. After all, if you are taking the time to work out, why not focus on exercises and routines that will maximize results?



The major error I see most trainers making is that they focus far too much on single joint, isolation exercises as opposed to focusing on getting stronger on compound multi-joint exercises. Further to this, individuals greatly neglect training their legs which is a major mistake.

Compound, multi-joint exercises are those that recruit more than just one muscle group. For example, a bench press mainly involves that chest but also engages the shoulders and triceps. Single joint, isolation exercises are those that only engage one muscle group. For instance a bicep curl will isolate the bicep.

Focusing on getting stronger on compound, basic movements should form the foundation of one's training if you want to gain lean muscle mass. The body has to work harder to perform these movements, recruit more muscles fibers and as a result release more hormones that will provide the body with the mechanisms of growth.

The key is to have short, intense workouts and to split the body up into either an upper and lower routine or a push, pull, legs routine. For example, the workouts can be split into a lower body workout (legs) and an upper body workout. The training can be done on two consecutive days with a day off (or two) in between or every other day.

The other option is to split the workout routine into 3 parts. One workout will focus on legs, one on pushing (chest, shoulders and triceps) and the other on pulling (back and biceps). The key here is to never work out more than 3 days in a row. In other words, you can do all 3 workouts in 3 days and then take a day off or you can do 2 workouts and then take a day off but pick up where you left off. For example, if you did legs on day 1 and pulling on day 2 and you were off on day 3, do a pushing routine on your return to training on day 4.

By a short, intense workout, I mean a routine that lasts approximately 45 minutes. Rest between sets should be kept to a minimum. Listen to your body, push yourself and set time limits. Getting more done in less time increases intensity and results. And results are what we are after.

Here is what you have been waiting for, a list of the basic compound exercises that should be focused on, followed by a list of the isolation movements that can be used following the completion of the basic exercises. For your routine, simply choose 2-3 basic compound movements per body part, followed by 1-2 isolation movements.

Sets and reps should be roughly as follows: 5x5 for the basic movements; 3x8 for the isolation movements.

LEGS

Basic, compound: Squats, leg press, hack squats

Isolation: leg curls, lunges

- note: always include some calf raises (seated or standing) and hamstring curls at the end of the leg workout)

PUSH (Chest, shoulders, triceps)

Basic, compound (chest): Bench Press, incline press, dips

Basic, compound (shoulders): Military Press - note that the above exercises (except dips) can be done with a barbell or dumbbells)

Isolation (chest): flyes

Isolation (shoulders): front or lateral raises

Isolation (triceps): Pushdowns, lying triceps extensions

PULL (Back, biceps)

Basic, compound: deadlifts, bent over rows, t-bar rows, chins, pulldowns

Isolation: curls (d/b or b/b), preacher curls, hammer curls

- note: crunches and reverse crunches for the abdominals should be done 3-4 times per week - don't forget to stretch and warm up!

There you have it. The key is to focus on getting stronger on the basic exercises. Challenge yourself and set goals. The best thing you could probably do to improve your whole body quickly is by squatting regularly. The quads are the largest muscle in your body and are located a long way from your heart. This means your body has to work real hard when you squat and recruit energy and strength from your whole body. This equates to intensity and intensity gets results.

Follow these workouts with a good diet including 5-6 meals a day with lean protein, nutritious veggies and healthy fats and you are on your way. Be patient, consistent and train hard on those basic exercises. You will get results fast. By the way, this is how the old-time greats of bodybuilding did it. You can too. Now get to the gym and squat!