The Best Workout Routine to Build Muscle - Get Results Fast!

Ask almost any bodybuilder, powerlifter, or some other big, strong dude, and he will tell you that there is no one way to train to build muscle and strength. Even so, I keep the guys ask me "what is the best workout routine to build muscle?" "What is one way to train that would really make me the best results ?"

The truth is, most of these guys did not really want to learn any valuable information or put in any serious work in the gym. They are looking for a magic bullet, that "secret" exercise that will get them big breasts, powerful arms and washboard abs yesterday. It will not happen!

But then again, not that kind of intern, right? You do not really want to know exactly how to build muscle, and you are willing to put in work to make it happen. You just want to know what the best workout routine to build muscle so you can maximize the time they put uu the gym! Truth be told, there is no one best routine, but there are a few rules you must follow to make quick progress. Customize your training to such principles, and you'll get bigger and stronger faster than you ever thought possible ...

1 Squatting for Size

Many old-timers, Washed-up Meathead will tell you that squats are the king of all exercises. Do not ignore them just because they are in their prime - they're right! Squats are really the best overall mass building exercises you can do, but unfortunately they went by the wayside as companies develop new and fancy leg press and hack squat machines. They have their place too, but they will never replace the good ol 'squat.

You can spend years perfecting your squat technique and routine, but here are a few tips that will put you head and shoulders above 99% of the other gym rats. First, take a medium-wide stance, a little wider than your shoulders. Do not buy into that "close position to work the quads," shit, your quads will get bigger as long as you squat heavy weights.

Then, place the bar low in the upper back, pinching shoulder blades back as tightly as possible to create a "shelf" for bar with the shoulders. Take the bar from the shelf in a controlled but firm way, knowing that they'll dominate that weight. After you have taken a few steps back, fill your belly with air (not the chest!), And sit back and down into the squat.

This backward movement of the hips is essential to making your hamstrings and glutes into the equation and allowing you to lift some serious weight. Do not squat big, if you just worry about the quads! After the edge of your hip on the same level as the knee (also called parallel), explode back up to starting position.

As for the actual routines go, there are tons of ways to practice the squat. For beginner or intermediate, I would recommend the routine in which you got a "lower body" or "legs", a day where you focus on squatting as a primary exercise, work up one or two heavy sets of 4-6 reps. You should try to increase the weight of these meetings from week to week. Follow your squatting with other leg exercises like lunges and leg presses, and you're good to go. Remember, your feet as much or more muscle mass than the entire upper body, so it would be great!

2 Power? Size? That's all the same!

If you read any bodybuilding conventional "wisdom" these days, you'll see most of the guys talk like that size and strength are two completely different goals, and you have to focus on one or the other. What a bunch of crap! Stereotypes about "all show and no go" bodybuilder aside, have you actually ever seen someone who was solid muscle is not strong? No way!

thing is, your muscles grow in response to specific stimuli. There are several ways to encourage this growth, but only one that can work in the long term strength. Think about it - if you increase your bench by 100 pounds, I do not think you'll have a bigger Pecs? If your max on the squat and get strong enough to rep it 10 times, do you think your legs will be higher? Of course!

I do not care what kind of exercise routine to build muscle, you end up doing. Traditional Split bodybuilding, powerlifting training, 5 x 5, it all works. What really matters is that you get stronger! If you train your heart, but do not worry about actually getting stronger, I guarantee it will be the same size as you are now, six months or a year from now. Now that the lost time.

There are tons and tons of ways to go about getting stronger, but the main thing you should worry about gradually added weight on the bar every week, for sets of 4-6 repetitions. More or less reps is fine if you really want, but it is important to always focus on weight. Do not be too impatient, either. £ 5 a week increase the squat or bench May seem like almost anything, but if he did it for several months, would be made ​​over £ 100 increase in your strength!

3 Solid Food for Massive Gains

I hope you already know this, but just in case you had not punched in the head, but I'll say it again - food is the most important aspect of bodybuilding. You can have a perfect routine and stick to it like a champion, but at the end of the day, your body still needs enough nutrients to repair damaged muscle tissue and build more than it was before.

Proper nutrition bodybuilding is actually somewhat well known these days, so I'll just give you a quick and dirty on how to eat for muscle gains. First, you want tons of protein. If you get one gram of protein per kilogram of their body weight per day (not including incidental costs in grains), then you are on the right track.

Second, you need to get the extra calories from fats and carbohydrates have the energy to train and grow. Do not bother leaving the calculator or counting calories, though. Just make sure you eat most of your carbohydrates before and after training and eat fats with proteins during the rest of the day. For carbohydrates, eat nutrients, such as oats, other grains and potatoes. For fat, take in plenty of olive oil, nuts, avocados, and some red meat.