Muscle Building Programs

There are tons of them in numerous fitness magazines, as well as many web sites online.

The problem is finding no nonsense muscle building programs that actually work for the ‘average joe.’

You see, most body building programs you find in the magazines only work for the genetically gifted (those that gain muscle mass just by thinking about working out) and drug users.

These workout routines have nothing to do with effective muscle building for most of us.

So most people end up quitting out of frustration because they use these routines and never build a single ounce of muscle, let alone the 10, 20, or 30 pounds of muscle the programs say they will gain.

I know exactly how you feel because I’ve been there myself. You can read my story by clicking here ==>> The truth about building muscle.

That’s exactly what you are going to get here, no nonsense muscle building truth, muscle mass workouts that actually work.

One of the biggest misconceptions about building muscle mass is how much work you need to do and how often you need to workout.

In other words, training volume (how many sets in a workout for a muscle) and training frequency (how often you need to workout).

If you don’t get these right, you’ll either build muscle very, very slowly, you won’t build any muscle at all, or you’ll actually lose muscle mass and strength. I’m guessing you want to avoid all three of these outcomes.

Those with great genetics for building muscle and/or those that take anabolic steroids, are able to train with more volume and more frequency, without running into these problems. That isn’t true for most of us. We have to be a lot more careful with our workout routines if we want to quickly build muscle mass.

What we’re going to do on this site is share with you muscle building programs that work, muscle building tips you can use in your own training routines, and let you know about effective training products that I’ve personally used with success, so you can get the mass building results you want.

I’m going to give you some simple muscle building tips to keep in mind when analyzing any of the programs we’ll be sharing on this site. This way, you’ll understand how to make simple changes to effective programs based on your circumstances.

For examples, I may share with you an awesome five day per week mass building routine but if you can’t workout five days per week, it’s just not going to work for you.

But if you keep in mind some of the muscle building tips I’ll be sharing with you on this site, you’ll be able to change that five day routine to fit your schedule, and it will still be effective and give you results.

If you want to build muscle mass fast you need to follow some simple rules.

You can’t just go into the gym every once in a while and throw some weighs around. Sure, some genetic freaks or drug users can do that but most of us just can’t build muscle mass that way at all.

Recover

Muscle growth occurs out of the gym, not in it. So if you want to build muscle mass fast you need to give your muscles a break and let them recover. So stop training every day for an hour or two.

Spend less time in the gym, work harder and smarter when you’re there, and allow your muscles to recover so they can grow.

Hold the Weight

A great way to accelerate your muscle building results is to go beyond training to failure. No, I don’t mean getting a partner and doing forced reps, or drop sets or anything like that.

What I mean is, when you can’t complete another rep, don’t stop. Continue to push against the bar as long as you can to keep your muscles engaged, triggering even more muscle growth.

You may be able to do this at the end of a set for a good ten to twenty seconds.

This will go a long way toward helping your muscle building efforts.

Big Muscle Building Exercises for Big Muscles

While you can incorporate a variety of weight training exercises in your routine, be sure to build your program around the most effective core exercises for packing on muscle and building strength.

This means the big compound exercises like barbell squats, dips, and presses.

These muscle building exercises allow you to use the maximum amount of weight, while also bringing other muscles into play.

For example, with squats you not only train your quads but you blast your lower back, your glutes, your hamstrings and your calves as well.

Focusing on these compound exercises also helps you to create more efficient workouts so you can get more done in less time while also helping to minimize the chances that you’ll over train by keeping your workouts short.

Muscle Building Nutrition: Eat at Least 5 Times Per Day

You want to be sure to fuel your body with healthy, nutritious, protein-rich foods.

Limit Your Number of Sets

If you want to pack on muscle weight, be sure to limit your weight lifting workouts to 12 to 15 work sets. Often times, you’ll do even fewer work sets than this.

Believe me, if you’re giving it your all, these is more than enough.

Over training is the biggest reason people fail to add muscle weight.

Go Heavy (sort of)

What do I mean by sort of? Well, you do need to train with heavy weights.

The problem is, most people who want to build muscle mass train too heavy. They do sets of only a few reps. Even when they do sets of 6 – 10 reps it’s not usually enough.

Next time you’re in the gym, look around and see how long people’s sets last. You’ll see that most don’t last long, maybe 10 or 15 seconds.

Why? Because most people take only a second or two to complete one rep. Your muscles need more time under tension than that in order to trigger muscle growth.

Your sets, while heavy, should last 30 to 45 seconds each. How many reps this is will depend on how long you take to do each rep.

Take in Protein Right After Your Workout

Research has shown that a protein and carbohydrate shake taken immediately after a weight training workout that boosts your insulin levels when you need it. This promotes muscle protein synthesis, which can lead to faster muscle growth.

If you make sure you follow these tips in your muscle building programs, you’ll have a much better chance of packing on muscle mass faster than ever before.