Is the best way to structure your weight training something you are struggling with? Do you wish to have the rock hard muscles that you see on professionals, but do not know where to start? Do you simply need the right advice to go along with your hardcore work ethic and training style? If so, read on! You'll find that the best workout schedule for building muscle is not all that long, complicated, or time-consuming, but it is hard!
Bodybuilding magazines will tell you how many reps to do, but you must listen to your own body. Getting a pump is great, and it sure is important to figure out how many reps you're going to do, but these aren't what really count! You must get stronger to build massive muscles. The best way to build muscle is to keep your focus on strength training while doing the basic movements.
That's right, the squat, it really is the king of all exercises, and if you're not doing it, you're not making the most of your time in the gym. In order to get hormonal responses from your body, you will need to focus on doing squats to build big, thick legs that will help to make all the muscles in your body get bigger and healthier.
On your squat day, start out by warming up as much as you need to with light weight or even just an empty bar. Rest, lower the weights down and do 8-10 reps; then lower it again and do 15-20 reps. You'll amaze yourself with how many reps you can get if you really dig deep and work through the burn. Now that you are done with squats, work on those leg and lower body muscles.
It's true you need to focus on squatting first and foremost if you want to get big, but everybody wants a big bench! There's nothing wrong with that either, as the bench press is the best movement for building a thick sets of pecs, shoulders, and triceps.
For your bench day, follow a similar protocol to squat day, work up to a weight that challenges you for 4-6 total reps, and then keep lowering the weight and performing higher rep sets. Depending on where you start you should do 3-4 sets total. Always use a spotter and take as much rest as you need between these sets. If performing on your own then the bench press can be very dangerous.
Follow up your flat bench pressing with some type of incline press. Don't over do it, sometimes you need to lower the intensity with other exercises to prevent injury. Skull crushers and press-downs are some good exercise choices for triceps while front, side and rear dumbbell raises are great for the shoulders.
Unfortunately, too many people create an exercise program to become stronger where they don't include doing deadlifts. This is a huge mistake, after the squat, the deadlift is the best movement for overall muscle mass development. It will give you a huge, thick back from top to bottom and a massive set of hamstrings.
You'll amaze yourself with what you can do because the best way to deadlift is heavy if you really put your all into the lift. Rip that weight off the floor by taking a narrow stance and strong, alternated grip. Lift the heaviest set about five times as well as your standard lifts. Following this, it is your decision whether you lower back is strong enough to do more sets with lower weight, higher weights or quit for the day. Honestly, those first two sets are going to put some beef on you as it is!
If there's one body part that truly makes a lifter look big, strong, and powerful, it's the upper back. Having wide laterals and imposing traps makes you not only domineering, it helps your bench press.
Barbell rows are a good way to start an upperback workout. Using a belt and straps if necessary, warm up and work up to 2-3 sets of 10-12 reps. The main thing is to feel that your lats are doing the majority of the work, even if you do swing into the movement a bit. This exercise is the mainstay of your back workout, so make sure you focus on getting stronger at it!
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