Different Muscle Building Routines

There are numerous muscle building routines available to choose from these days, but many exercise routines printed in the muscle magazines are often used by top professional bodybuilders. For the average beginner, using such an advanced routine could mean very little gains or possibly lead to over-training. The simple fact is many beginners would probably benefit more from performing only a few total sets and less exercises per muscle group. Its possible to stimulate a muscle group to grow with just one main set of one exercise so even most intermediate bodybuilders would be better off spending less time in the gym and focusing more effort into developing correct dietary principles and gaining sufficient rest between workouts.

The most effective muscle building routine is one that best suits individual needs and ability. A beginner for example may benefit much more from a simple whole-body routine performed three times per week on alternate days. For someone who has been training for at least six months or has doubled the strength levels may benefit more from a simple split routine where one day the upper body is trained and the lower body on another day.

It is also important to note that any good muscle building routine will not stay good forever, just because you gained 20 pounds of muscle using a basic mass building workout doesn't mean that routine will keep working. The muscles will eventually adapt to any workout thus all routines should be changed according to individual progress.

Any selection of exercises can make up a workout routine, but it's not just a case of which exercises are chosen. We also need to think about the number of sets and repetitions required. Although, at this point I must stress that I firmly believe in the one set, all-out approach to any exercise chosen. What I mean by this is I start by doing a few lighter sets of the same exercise but these just act as a warm up so the muscle group is ready for its all-out, high-intensity final set. The final set is where I attempt to beat the weight I used last time the exercise was performed, or I try to do more reps with the same weight.

However many total sets you decide to do the rep range for each average set should be around the 8-10 mark. I use this range as a basis then some workouts when I feel low on strength or energy I'll do higher reps with lower weights, and when feeling strong I'll push for a good weight with reps as low as 5. Training this way also helps shock muscles into growth after a plateau in progress. Remember to relate back to a basic routine that works for you but try to change things to keep results coming. 

Now I want you to look at some routines to gain ideas on how to create your own based on what you've learned from this site. Below are links to some of my own workout routines that helped me build solid muscle.

1. Simple mass building exercises to use for first month of training

2. Basic muscle building routines which helped me gain ten pounds of muscle in the first three months

3. Two-part split routine which I used after the above basic workouts

4. For recovery issues an upper lower body split routine may be best

5. Advanced splits routine I used after first 9 months of training

6. Performing squats to help gaining muscular weight and develop power and strength

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