Stimulate Muscle Growth with this Muscle Building Workout Routine

There are a lot of Workout Programs for all people that want to Gain Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).

All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week. 




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 for muscle gain is consuming all nutrients that are necessary for muscle growth and progressive overload to stimulate it.




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.

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