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Muscle Building Workout Schedule

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The most effective way to gain mucle mass is to design a well thoughout muscle building workout.

Planning is the key to succeeding in anything including building muscle.

Before you start your exercise you need to warm up and when you are finished your muscle exercises you need to cool down. 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. Taking a willy-nilly approach to your muscle exercises by just wondering in to the gym and starting your exercises will lead to 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. You need a very good plan here as well.There should be no doubt in your mind as to what you are going to be doing in terms of reps, weights and sets for each muscle group you're exercising that day. Just turning up at your gym and starting to exercise without the plan simply leads to diminished or no result at all.

Knowing exctly what you going to do when you enter the gym makes for a great stress free workout that can be tracked.

By creating small micro-tears in muscles by picking up heavyweights you start the process of muscle growth. When the body heals these tears it it makes the muscles stronger than they were before and thus bigger.Therefore keeping detailed record of our exercises is imperative.

The previous week we were to 2 sets of five reps with 20 kg.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 weekNow can you see the importance of planning your muscle building workout.

You should also plan to only exercise one muscle group once per week.Trying to exercise a particular muscle group twice in the same week really doesn't give you any muscle gain in fact it will hinder it.

Do abs and legs on one day. Do triceps, chest and shoulders on the second gym day.Combining forearms, biceps and back is make the week a wrap. 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 back exercises you could deadlifts, overhand chin-ups, bent over dumbell rows.

As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.

Try not to exceed 5 to 7 reps for large and 10 to 12 for small muscle groups. Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.

Muscle Building Workout Schedule

Choosing the best muscle building workout is completely dependent on the person’s physical characteristics and goals. Generally the better muscle building workouts utilize all muscle groups and work all areas of the body with appropriate resistance. The workout should most certainly include weight training and cardio-vascular exercises to achieve the best results. In reality there is no one magic formula in terms for the best muscle building workout, experimentation and adaptation of key fundamental methods need to be applied.

The first thing to consider when deciding on the best muscle building workout is the state of your health. The state of your health will affect key factors such as your ability to recover, susceptibility to injury and your physical limitations. If the intention of your muscle building workout is to improve your fitness, it is always advisable to start slow and gradually increase the intensity of your workout over time.

Before you begin your muscle building workout, you should also decide on the goals you want to achieve, and set a date to achieve them by. Do you want to gain weight, gain muscle or lose weight? Your end goal will completely dictate the exercises you need to include in your workout regime.

It is advantageous to have a basic knowledge of anatomy- knowing where each muscle is located. Often exercise machines will mention and display which muscles are worked by utilizing the relevant machine. If you know where each of your muscles are located, you will be in a better position to create the most effective muscle building workout, and understand how to work every muscle. You will be then able to target and focus each muscle group, and ensure they are being used correctly. This knowledge will also prevent the risk of future injury.

A basic muscle building workout structure, which is ideal for starting out, involves 4 days of working out a week. The best plan is to workout Monday, Wednesday, Thursday and Friday with Wednesday and the Weekend as rest days.

Here is a solid muscle building workout which spreads the routine out, and ensures all muscle groups have enough attention and time to recover.

Day 1: Deltoids, Triceps

Day 2: Back, Traps

Day 3: REST DAY

Day 4: Legs, Forearms

Day 5: Chest, Biceps

Day 6: REST DAY

Day 7: REST DAY

If you follow this rough guide, every muscle group will be worked out and will have 1 full week recovery time. Recovery time is an essential component of designing the most effective muscle building workout, and is often overlooked by in-experienced body builders. The reason is when you work out, the muscles becomes slightly damaged. It is the process of recovery and healing which causes the muscle to grow.

Keeping a log of your workout is a great idea as well. For each exercise, note down exactly what weight you lifted, and how many repetitions you performed. This will allow you to see where you are making progress, and which muscle groups need more attention in your muscle building workout.

Choosing the most effective muscle building workout, is completely dependent on your experience, health and goals. Make a plan early and stick to it. Persistence is the key to seeing results. Listen to music while you workout, this will help you tune out, and get in the zone.

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About Author

Both Rich Powers & Peter Johnson are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Rich Powers has sinced written about articles on various topics from Build Muscle. So have fun planning your muscle building workout. Remember planning will bear results.. Rich Powers's top article generates over 1600 views. Bookmark Rich Powers to your Favourites.

Peter Johnson has sinced written about articles on various topics from Affiliate Programs, Internet Marketing and Panic Attacks. Want to find the best muscle building workout? Get the latest muscle building program reviews at:. Peter Johnson's top article generates over 90500 views. Bookmark Peter Johnson to your Favourites.

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