Saturday, February 4, 2012

What Is The Most Effective Workout Routine To Build Muscle Fast?

ByDavid A Welburn

Expert Author David A Welburn

Are you having a hard time building the muscle mass you want? Well, you're not alone. Millions of people go to the gym year in and year out, yet never really make the sort of progress they want. But the reason for this is simple - they are not training in an effective manner. So if you want the very best workout routine to build muscle you need to do the following...

Lift Heavy Weights

Using lighter weights for 12 reps or more will do little to stimulate muscle growth in naturally skinny individuals. However training below 5 reps, while great for developing strength, will not do much for growth either.

The ideal rep range for building big, strong, hard muscle is 5 - 8 reps. Use this for most of your training if your main aim is to get big.

It's also important to concentrate on big compound movements too. Tricep kickbacks, concentration curls and leg extensions will do nothing to put muscle on you. You need to focus most of your attention on squats, deadlifts, bench press, bent-over row, military press, chin-ups and parallel bar dips. These work the most muscle, so doing them in the productive rep range will pack on muscle faster than anything else!

Train At The Right Frequency and Volume

Body part split routines are not the most effective way to build muscle for beginners and hardgainers. Instead do three brief full-body workouts per week. Or if you are a bit more advanced you could split your body into two, and do for example an upper/lower split, training three or four times per week. If you were training three times you would simply alternate the two workouts. Or you could do them both twice per week if you recover well enough. Try both ways to see which is best for you.

Don't do too many sets either. Three or four good sets of 5 - 8 reps is all you need. Do a couple of warm-up sets first though to properly prepare yourself for the heavier work.

Keep Adding Weight To The Bar

This is known as progressive overload. You must keep getting stronger if you want to get bigger, so always strive to add weight to the bar whenever you can. If you are a beginner this might be every workout, but when you have been training a while your progress will slow down and you'll be able to do it less frequently. But do it as often as you can.

However, although you need to train hard, don't go overboard. Training to failure (or, worse still, doing forced reps) too often will only shock your central nervous system, and if your CNS is burnt out you won't be building any muscle any time soon.

So start with a weight you could do 7 or 8 reps with, but just do three sets of 5. Work up to three sets of 8 and then increase the weight a little, and do the same thing again. You should cycle your intensity though, starting off by leaving at least a couple of reps in the tank, but gradually pushing harder, to the point where you don't think you could do another one. But never fail mid-rep if your goal is to get big and strong.

These then are the most important principles you need to know in order to formulate the ideal workout routine to build muscle as fast as possible. Put them into practice and you'll be able to make the progress you've been looking for.

David Welburn is a biomedical scientist who has been involved in health and fitness his entire life. You can find out more about how to construct the most effective workout routine to build muscle and other aspects of natural health and fitness at http://www.thenaturalhealthservice.net

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Health and Fitness: Build-Muscle
David A Welburn

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MLA Style Citation:
Welburn, David A.".".16 Jan. 2012EzineArticles.com.26 Jan. 2012 .APA Style Citation:
Welburn, D. A. (2012, January 16). . Retrieved January 26, 2012, from http://ezinearticles.com/?What-­Is-­The-­Most-­Effective-­Workout-­Routine-­To-­Build-­Muscle-­Fast?&id=6819904Chicago Style Citation:
Welburn, David A. "." EzineArticles.com. http://ezinearticles.com/?What-­Is-­The-­Most-­Effective-­Workout-­Routine-­To-­Build-­Muscle-­Fast?&id=6819904EzineArticles.com© 2012 EzineArticles.com
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