Muscle building workouts guidelines

Building muscle does not happen by random chance, it takes education, dedication, determination and the correct muscle building workouts. This whole site is dedicated to providing free information to enable each visitor to develop the best muscle building workouts for themselves. Here we provide a summary of guidelines for developing the best muscle building workouts.

Warm up all muscles thoroughly before beginning any muscle building workouts
For the first 10 weeks each muscle building workout should train the whole body with 1 exercise for each major muscle group
Use basic power exercises (multi-joint) for each muscle group
Learn proper form of each exercise before training heavy
Perform 3-4 total sets for each exercise, every set should be progressively heavier with the last set fairly heavy yet still able to complete 6 repetitions
Perform at least 6 repetitions for each set of every exercise
After the first 2 weeks make the last set of every exercise a heavy, all-out set, use all previous sets as part of the warm up
Try to train progressively heavier at each workout
Focus on training harder and harder each workout, intensity is the key!
Train heavy twice each week with at least three days between the heavy sessions
After strength levels have doubled train heavy once every 5 days
Try not to skip any workouts (unless ill) even if tired just don't train as heavy
After 12 weeks take a complete week off
Try to reduce the amount of other exercises until muscular weight is gained
Learn about how muscles work, nutrition and diet by reading all this site
Get plenty of rest and have at least 8 hours sleep each night
Do not train if muscles are still sore, ensure complete recovery
Record all muscle building workouts and progress, if there is no progress on an exercise for 3 consecutive workouts then for only one session try a different exercise for that muscle group
Eat high energy dense, natural and healthy foods added to your normal diet
Always start the day with a good breakfast
Diet of around two-thirds carbohydrates 60%, one-third protein 30% & the fats will automatically flow in around 15 - 20%
Try to consume more complex carbohydrate foods - grains and cereals
Consume 5-6 smaller meals or snacks during the day
Eat high quality protein at each meal and snack, quality of protein counts more than quantity!
Use protein milkshakes or supplements as a snack if time is limited
Try to eat your bigger meals about 1 or 2 hours after training
Add an extra 200 calories to the daily diet each week
Adjust training and diet requirements as you progress
Increase motivation and drive by setting small, easily achievable goals
Each muscle building workout should be aided by a training partner for safety reasons!

All the best Muscle Building workouts should train the whole body during the session by including the big 4 exercises - Squats, Bench press, Deadlifts and a rowing movement.

All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.

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