The Ultimate Muscle-Building Workout Routine - Build Muscle Mass Fast

Are you curious about how to gain more muscle mass and what is the best way to get it? If your answer is yes, then continue reading this article, don't just skip to the workout program.

TRAINING IS VERY IMPORTANT FOR MUSCLE BUILDING, BUT NOT AS IMPORTANT AS YOUR DIET

By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day. 

The most important things you need to know in order to build muscle mass is to consume all nutrients that are necessary for muscle growth, consume more calories than you burn and stimulate your muscles to grow by lifting harder and harder whenever you are able to. That is called a progressive overload and it is the best way to force your body to grow.



You can split all nutrients into 10 small meals, or you can eat 5 bigger meals that consist of all nutrients that muscles require to grow, that doesn't make such a big difference. You will grow as long as you force your muscles to grow with progressive overload and feed them will enough calories and nutrients that your muscles need for growth.

ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats, have a good night sleep and you will gain lean muscle mass. By following these tips you will gain at least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating. 

Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.

The Muscle Building Workout Routine:

Monday:  (Push Workout)

Exercise	Reps	Sets
Incline Bench Press	8-10	4
Military Press	8-10	4
Bench Press for Triceps	8-12	4
Dumbbell Flies	10-12	4
Dips (Chest)	12	4
Seated Shoulder Press	10-12	4
Triceps Overhead Press	10-12	4

Wednesday: (Pull Workout)

Exercise	Reps	Sets
Dead Lift	8	4
Bent-Over Row	8-12	4
Chin Up	12	4
Biceps Curls	8-12	4
Bent-Over Laterals	10-12	4
Hammer Curls	10-12	4
Lat Pulldowns on Machine	10-12	4

Friday: (Legs Workout)

Exercise	Reps	Sets
Barbell Squat	6-8	4
Dumbbell Lunges	12	4
Leg Press	12	4
Lying Leg Curls	12	3
Leg Extensions	15	3
Standing Calf Raises	12	4

This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.

Full-Body Workout Routine for Muscle Mass Gain

GAIN MORE MUSCLE MASS WITH FULL-BODY WORKOUT PROGRAM

Split Workout Routines are very famous and many bodybuilders perform split training routines to build a great physique, but Full-Body Workout Programs are forgotten. You maybe don't know, but most of Bodybuilding Legends performed Full-Body Workout Routines to gain more muscle mass and strength and they were doing a lot of compound exercises in their routines.

Split Workout Routines means that you must have at least 4 training days in a week and you have to train almost each muscle group separately, but Full-Body Workout Programs are better for mass building and more strength and you can benefit from these program with only 2 - 3 training days per week. But, Full-Body workouts are harder than Splits and you need to have more rest between training days. You will lose less calories with these Workout Programs than with Split Workout Routines so that mean that you will gain more weight and muscle mass faster.

This workout program is designed to target all muscle group on every training day and you don't need more than 3 training days per week.

MUSCLE PALACE FULL-BODY WORKOUT PROGRAM:

EXERCISES	SETS	REPS
Bench Press	3	8
Squat	3	6
Bent Over Row	3	8
Military Press	3	8
Crunches	3	10

Workout for Big Shoulders

Best Exercises for Big Shoulders

Having big and wide shoulders is very respected and loved, but having healthy shoulders is even more important. You must learn to train all shoulder muscles and even rotator cuffs, that is crucial if you want shoulders without injuries. 

Bench Press and some other exercises for chest can make a lot of damage to shoulders so take care that you are doing moves with right form and warm up before lifting heavy weight.

Our shoulders have three heads, those are front shoulders or deltoids, rear shoulders, and middle shoulders. You have to work on all of them to build big and strong shoulders.

Best Workout for Shoulders:

Best exercises for shoulders are exercises with barbell and dumbbells, sitting or standing variation. I recommend Military Press, Seated Dumbbell Shoulder Press, Upright Row, Lateral Raise and Rear Lateral Raises.

If you want to gain more muscle mass and build big and strong shoulders you should train with heavy weight and rep range from 8 - 12 and 4 sets. We can now make a Workout Program for Shoulders:

Exercises	Reps	Sets
Military Press	8-12	4
Seated Dumbbell Press	8-12	4
Upright Row	10-12	4
Side Lateral Raises	10-12	4
Bent-Over Lateral Raises	10-12	4

Best Chest Workout for Mass

Exercises for Big and Strong Chest Muscles

Arnold Schwarzenegger is doing Incline Bench Press

    I think that about 90% of guys like chest workout day more than others, and that is very understandable. I also like chest workouts like bench press and all of us looking for add more muscle mass on our chests. Big and wide chests are something that is very respected in the gym or on the beach, I am sure in that.

What workouts are best for big chest? Well best workouts to add more muscle mass on your chest are exercises with barbell, dumbbells and of course, bench. That is all that you need, you don't need any fancy modern machine. Of course, let's not forget about bodyweight exercises that are also great to develop your chest. Push Ups and Dips are incredible chest builders and you can also add some weight on your back while doing Push Ups and between your legs when you are doing Dips for Chest. 

You will need to do the right exercises and to do them with proper form and to lift a lot of weight to gain more muscle mass on your chest. Start with compound moves as you can lift maximally at beginning of your training routine and that workouts are best for muscle gains. Then, add some isolate exercises that I will mention here and you will see how your chest grow at no time.

Give this Chest Workout Program a try and  you will see results fast:

Exercises	Reps	Sets
Bench Press	8-10	4
Incline Dumbbell Press	8-12	4
Dumbbell Flies	8-12	4
Dips for Chest	12	4
Decline Dumbbell Press	12	4

This Chest Workout Program covers all chest muscles and you will gain muscle mass and thickness. Try it a few times and you will love it I know that.

Loading...

Increase Your Testosterone Level Naturally (Steroid-Free)

RAISE YOUR TESTOSTERONE LEVEL NATURALLY

(Steroids-Free)

Do you want to know how to raise your Testosterone Levels naturally, without any anabolic steroid and to have longer and healthier effect?

You probably know that using Steroids is very dangerous and I really don't recommend it to anyone. You can search on YouTube for many Steroid users that regret consuming it. It very dangerous for the heart and for many other things. When you start using Steroids for a long time your stop producing your own testosterone hormone. 

But, there are ways that you can raise your testosterone level that is much healthier and it is recommended. You can improve many things by raising your testosterone level like for example your mood and your strength and of course, you will gain more lean muscle mass. So, let's start with a list of thing that you can do to boost testosterone:

  1. Use compound movements in your training routine

   2. Consume more Zinc and Vitamin D

  3. Eat more Fats

  4. Have a quality rest

You should focus more on multi-join exercises like Squats, Bench Presses, and Military Presses to increase testosterone. Isolation exercises and exercises with high rep range are not boosting your testosterone level. You should aim for lower rap range like in Strength Training Programs. It is logical, what is looking more manly for you: a man who is lifting something very big and heavy or a man who is lifting something very easy a lot of times. So, train with compound exercises, heavy weights, and fewer reps.

You should not avoid fats in your diet. Eat more red meat and whole eggs and also a lot of nuts, they all contain a lot of healthy fats and fats are very good for testosterone raise. Other great foods that increase testosterone are coconut oil, dark chocolate, and cheese.

Those other two rules are obviously very clear, consume more Zinc and Vitamin D and have a good sleep at night.

Also, try to make love often (that is probably understandable) and avoid stress. Stress is increasing cortisol hormones and lowering your testosterone level. That will be bad for your health and your muscles.