Muscle Building Workouts

There's no shortcut around muscle building workouts. There's no secret that's going to keep you out of the gym but yet enable you to increase your muscle mass. The only secret is really setting your mind towards accomplishing a goal, and working your hardest towards achieving it. This entails using some of the best known mass and strength gaining techniques, both in the gym and throughout the day.

Muscle building workouts should have a focus on high weight and low repetitions. High repetition sets are designed to stimulate stamina and are used to tone muscles. Low repetitions with high weights though are designed to promote muscle growth, increasing both size and strength. You should target between 4-6 repetitions for a set. Once you can perform more than 6 reps for a particular weight, it's time to increase the weight load.

And that's the whole point, you never want to let your muscles get into a routine. Muscles respond best to unexpected change, to new stimuli and to shock. Muscles that are used to bench pressing 200 lbs every week, for 3 sets, 6 reps each time, are never going to grow. However those same muscles will respond dramatically if you raise the weight about 10% to 225.

Besides raising the weight itself, there are many other techniques you can incorporate to "shock" your muscles, and bust through plateaus. Again, the best muscle building workouts aren't about doing the same thing over and over again, this just leads to your muscle growth being stagnant and you being bored in the gym. The best workouts incorporate frequent changes and new techniques.

One of these is the double-fail set. A double fail set incorporates performing a set with your normal weight until failure. After this, as quickly as possible, you should cut the weight by between 30-50% and complete another set until failure.

For example, if you were benching that same 200 lbs, complete one set until complete failure, while of course using the help of a spotter. Have your spotter change out the plates to put you at 135, and immediately perform a set until complete failure. Instead of three sets of your normal weight, do two double-fail sets for a great shock to your muscles that should be thrown in for a boost to your muscle building workouts.

Then once you get home from the gym, you need to take care of the nutritional aspect of building muscle and gaining muscle mass. All too often people spend hours and hours in the gym, to come home and snack on potato chips or pizza. Your body needs lean protein, in high quantities to build muscle, and it needs it as soon as possible after a workout. Never wait more than an hour after a weight lifting session to eat your next protein filled meal. If You don't have enough time to cook a high protein meal, a whey protein shake is the next best thing.

To build muscle effectively, you should be incorporating a minimum of 1 gram of protein per pound of your ideal body weight. That means if you're 175 pounds and you want to bulk up to 200 lbs, you should eat no less than 200 grams of protein per day. Spread it out with small meals and protein filled snacks, whether a protein bar or a peanut butter on wheat bread sandwich, you'll find that reaching this quota is easier than it sounds.

If you're looking for a place to find quality whey protein and other supplements, I highly reccomend SupplementsToGo.com.

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