The Best Muscle Building Workout Routines
- By musclenut
- January 17, 2015
- Comments Off on The Best Muscle Building Workout Routines
What is needed for the most complete muscle building program? Learn what are the best muscle building workout routines & diets.
Muscle building is a gradual and slow process. It involves losing weight and getting all the extra calories and fat burnt and reduced so as to make muscle gain possible. Muscle building helps the person to lose weight, which is important because several illnesses and conditions occur because of having too much weight and obesity. Obesity and being overweight usually lead to diseases such as diabetes, cancer, high blood pressure, depression, and several others.
Muscle building techniques are helpful in maintaining a healthy body since the person is paving way for weight loss too. This process requires that the person adapt to some healthy and good habits in their life. These habits include planning a diet, and making a healthy eating plan, which should have a balanced diet that includes all the food groups. Therefore, it is necessary that the diet have proteins, vitamins, minerals, carbohydrates, and other nutrients.
In addition, the routine should include eating the right quality and quantity of food. The most important components required by the person in the muscle building program is proteins and carbohydrates. Protein is very important because it is the main ingredient of muscle building and it forms the building block of all muscle. Amino acids, the main components of protein is a very crucial part in building muscle. Therefore, the best muscle building workout diets will involve the intake of food rich in protein such as egg, milk, meat, fish, and chicken. Meat from the lean parts is recommended because it has less fat content.
The other crucial food group in muscle building is carbohydrate. This is required by the body especially if the workout routine involves intense workouts and vigorous exercises. The work of carbohydrates is to produce energy and the stamina to perform the exercises vigorously and for longer periods. Therefore, foods rich in carbohydrates should be taken at about two hours before starting the workout routine. The carbohydrates will produce the energy needed by the body during the exercise. Recommended foods include whole grain, brown rice, pastas, etc.
However, the most important aspect in muscle building is performing the correct workouts and exercises regularly. It is important to always remember that doing the routine muscle building exercises, should be preceded by exercises such as walking, jumping ropes, jogging, running, etc. These warm up exercises are crucial as they usually prepare the body for the vigorous exercises and workouts that muscle building entails. These exercises also produce the required heat that balances the body heat.
When you are making you own muscle building workouts routines, it is important to first take note of the goals that you want to achieve. Do you want to gain or lose weight? Do you want to bulk up your body or are you aiming for a slimmer profile? Is developing a huge muscle mass important to you or do you want to just tone some of your body parts? You should ask yourself such questions in order to determine what body type you want and then figure out your own regimen to start working out so that you don’t waste your effort and time.
There are several exercises that are helpful in muscle building. These include squats, crunches, flyes, weight lifting, bench presses, and doing work outs that involve free weights. The person should increase the weights gradually in succession of reps and then afterwards slowly and carefully increase the rate of working out. Muscle building exercises and routine however should not be overdone to prevent injury, accidents, and other harmful consequences. It is good to always seek proper instruction from qualified professionally trained personnel before starting the workout routine.
Muscle Building Exercises
Discover some of the best muscle building workout routines, such as squats, dips, bench press & dead lifts.
Some exercises are considered the best muscle building workout routines by many bodybuilders for numerous reasons. They aim for the muscles they want, with the exact intensity they prefer, and hence provide the results they are looking for. These exercises have a mixture of different multiple exercises, which make use more muscles simultaneously. These exercises include:
1. Dead Lifts
This exercise is commonly referred to as “the beast from the east” by many bodybuilders, which is an understatement of the effectiveness that this exercise has. This is because the exercise targets the whole of the lower body as well as the upper body, especially the back region. Dead lift helps you to build strength that almost no other exercises can, and this strength can be transcended to other muscle exercises. It is therefore considered one of the most effective muscle building exercise since it works on the core strength of the body, and it is almost the only exercise that focusses on more muscle groups than the others.
2. Squats
This is a close second to dead lift in regards to muscle building exercises. Many people have a persistent argument about which is the best muscle building exercise between squat or the dead lift exercises. Nonetheless, both of them are nothing but awesome. The squat is excellent in exercising your lower body to not only strengthen your muscles efficiently, but also building them in a manner that few other lower body exercises can match. In addition the exercise also helps in the release of very essential hormones that the body needs for the ultimate growth of muscles.
3. Bench Press
This is one of the most favorite exercises among most people and it is hence considered among the best muscle building workout routines. It does wonders on the muscles in your chest as well as helping the shoulders and triceps to form. Bench press is also a favorite for fighters as the exercise helps to build a greater punching power. Because of these, most fighters have bench presses in their muscle building exercises.
4. Dips
People may perceive the dips exercise as easy especially when they look at it being done from the outside. However, it is among the most effective muscle building exercises since it makes use of the weight of the body to work on the chest, shoulders and triceps, all at the same time. You can also opt to put some extra weights on a weight belt to give more resistance and increase its effectiveness. This is the reason that makes dips some of the best muscle building exercises.
Full Body Muscle Building Exercises
For full body muscle building workouts, you need to train every other day keeping in mind that the body requires enough rest after such a heavy workout. Between each sets, you can rest for ideally 75 seconds and a maximum of 90 seconds. The following is a list of the exercises in the full body muscle building routine:
- Bent Over Row, 4 sets, with 6 to 10 repetitions
- Bench Press, 4 sets, with 6 to 10 repetitions
- Dead Lift, 3 to 4 sets, with 6 to 10 repetitions
- Squat, 5 sets, with 8 to 12 repetitions
- Shoulder press, 4 sets, with 6 to 10 repetitions
- Dips, 4 sets, with 6 to 10 repetitions
Dips may be done with a weight belt and add some weight on it when you feel sure it is time to advance. The above full body muscle building routine can be changed in whatever order you want. These exercises will hit the core of your strength and therefore they can be tough during the start. However, if you need the best out of this routine, you need to progress.
Remember to be honest with yourself with these workouts and do not get comfortable in working with the same weights you did some days before. Several other isolation exercises can also be added to your routine since some could also target a number of muscle groups at once. These are some of best muscle building workout routines exercises and if performed correctly, you will soon start to note a positive difference in you physique.
