Workout for Muscle Growth - Build Muscle Mass Fast

Many beginning lifters should know that in order to build muscle mass they need to follow the right workout routine and diet plan. Building muscle mass can be very hard for many beginners but there are some basic rules that should be learned when starting bulking up:

How to Gain Muscle Mass Fast - Tips for Beginners and Skinny People

There are some facts that beginners need to know about training to build muscle:

- Don't copy a workout routine from professional bodybuilders, you are not going to become like them, at least not for a couple of years and not without using steroids. You'll need a muscle-building workout routine that is designed for beginners and natural bodybuilders.

-  Use compound movements like bench presses, squats, rows and shoulder presses to activate more than one muscle group at the same time. That is more effective for muscle growth than using isolating exercises. Don't be afraid of hard workouts, just perform them with a proper form and you'll be good.

-  Don't waste your time in the gym by walking around and talking around with everyone. Don't even listen to anybody's tips, you need to get the proper education for muscle building (good fitness websites, books from fitness legends like Joe Weider..), and only ask professional fitness instructors. Some gym rats can only learn you to do something wrong.

- You don't have to lift much less weight than you can lift 12 times. You can do it to warm up your muscles, but after you start doing real workout set up your weights for 8 - 12 reps to activate muscle growth. Do not even try to lift very heavy with a bad form, that can just get you an injury. Use your 70%-85% 1RM (One Rep Max) and lift weights not less than for 8 reps and not more than 12 reps. 

Several studies are shown that the peak of the muscle growth occurs when training with a weight that is 75% of your 1RM.

100% of 1RM = 1 rep

95% of 1RM = 2 reps

93% of 1RM = 3 reps

90% of 1RM = 4 reps

87% of 1RM = 5 reps

85% of 1RM = 6 reps

83% of 1RM = 7 reps

80% of 1RM = 8 reps

77% of 1RM = 9 reps

75% of 1RM = 10 reps

67% of 1RM = 12 reps

65% of 1RM = 15 reps

From this list, you can see that the best rep number for building muscle is 10 reps lifting with 75% of one rep maximum. 

One of the most important things is that you shouldn't adapt your muscles to the same workout. Try this workout for muscle growth for 8 weeks then confuse your muscles and try some other workouts for some time. That is one of the best old-school bodybuilding tips for building muscle mass. Surprise your muscles, don't let them adapt or they won't continue to grow.

Old-School Bodybuilding Tips by Joe Weider

3 DAY Full Body Workout Routine for Muscle Growth:

Monday - Training Day 1

Tuesday - Rest

Wednesday - Training Day 2

Thursday - Rest

Friday - Training Day 3

Weekend - Rest and prepare for the next week

TRAINING DAY 1:

EXERCISE	REPS	SETS
Barbell Squat	8-10	4
Bench Press	8-10	4
Pull Ups	8-10	4
Military Press	8-10	4
Barbell Curl	10-12	4
Sit Ups	12	4

TRAINING DAY 2:

EXERCISE	REPS	SETS
Deadlift	6	4
Bent-Over Row	8-10	4
Incline Dumbbell Press	8-12	4
Side Lateral Raise	10-12	4
Dumbbell Triceps Extension	10-12	4
Hammer Curl	10-12	4

TRAINING DAY 3:

EXERCISE	REPS	SETS
Dumbbell Lunges	12	3
Triceps Dips	10-12	4
Chin Ups	10-12	4
Seated Shoulder Press	10-12	4
Seated Calf Raise	10-12	4
Plate Twist	12	2