The purpose of a muscle building workout is to gain muscle mass in the most efficient manner possible.



Building muscle requires a good plan no different to anything else you would like to achieve in life.

Warmup, workout and cool down periods are mandatory parts of your workout. Warm up and cool down are almost more important than the exercise period itself as they protect the muscles from injury and get them ready for exercise.

The warm-ups should be simple exercises starting with a little bit of cardio followed by a few sets of low intensity weight sets to get the mind and muscles warm and ready for the exercise to come. You do not want to start picking up maximum weights without having done a warm-up as this can lead to serious injury. If you injure your muscles you will be unable to continue with your workouts in the gym thus losing out on that muscle gain.

The workout part of your workout is where the real muscle building begins. Careful consideration should also be given to the exercises.The objective is to know exactly which exercises you will do, exactly what weights you will use and what repetitions you will do and how many sets of each exercise.If you aimlessly walk into the gym and just do exercises because you fancy them, you can guarantee to have very little results.

Your workouts will be so much better when you have a plan to follow. It also means you have a way of tracking your progress.

When we pick up heavyweights we create micro-tears in muscles. When these heal they heal stronger and hence we get bigger muscle.Therefore keeping detailed record of our exercises is imperative.

The week before was great guns as we managed to do bicep curls with 20 kg weights for five reps.But in order to progress and build muscle we need to pick up either a heavier weight or two more repetitions. Going with the 20 kg weight for seven rapes and two sets will increase the intensity and thus the muscle gain.

Without knowing what weight and repetitions you did last week it is impossible to know what you should do this weekIs it at least clearer what the significance is of planning your muscle building workout.

You should also plan to only exercise one muscle group once per week.In other words don’t try to exercise your legs twice a week as this will defeat the purpose of maximum muscle gain.

Do abs and legs on one day. Do triceps, chest and shoulders on the second gym day.Do forearms, back and biceps on the last gym day of the week. Make sure every other day is a rest day.

Selecting the exercises you want to do to each muscle group is the final part of your workout plan.for example for bicep excecise you could choose barbell curls, dumbell curls, seated dumbel curls.

The real intention is to keep the intensity of the workout good, thus do not try to do more than 5 to 7 sets for large and 2 to 4 sets for small muscle groups.

For large muscle groups limit the rep to between five and seven. For small muscle groups limit the wraps to between ten and twelve. Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.