A Beginner Workout Routine To Build Muscle

This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it’s approach, which is also why it is very effective for building muscle mass.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

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Building Muscle – Exercise Strategy to Build Leg Muscles

If you want to build huge leg muscles I suggest you closely follow the advice and example of Jason Ferruggia who was young and painfully skinny. Jason studied the leg workout routines of Tom Platz who thighs measured a huge 35 inches. Tom’s signature leg exercise was the barbell squat. This exercise has been touted by the experts as the best leg exercise for adding size and definition to your legs.

The quad muscle is one of the largest muscles in your body (the largest is the gluteus maximus) it is made up of extremely dense muscle fibers. Because of this, you will really need to rev up your workout with multiple reps or heavy sets to exhaustion in order to fatigue the leg muscles to the point where muscle growth is stimulated.

Tom Platz, the man with the nickname of “The Golden Eagle”, was a legend amongst the bodybuilding community he would do 50 rep leg squat sets. Jason has taken this lesson to heart and advocates this strategy and gives it credit for the huge improvement in his legs. He described himself as being a skinny kid and once he progressed to the point that he could crank out sets of 20 squats, he then started seeing huge developments in his legs. Jason has used this philosophy for over 15 years to increase the size and strength of hundreds of clients that he has trained. Some of the clients over the years have included many athletes from the NCAA, NFL, NHL, and MLB organizations.

Jason feels the key to stimulating your leg muscles to the point that will cause leg growth is to start with a few heavy squat sets. Heavy sets of 4 to 8 reps to start the leg portion of your workout, then add a set of 10 to 15 reps, and to finish with a killer set of 20. And if you really feel motivated, and really want to progress even further, push that killer set to somewhere from 30 to 50 reps.

It must be noted that you should concentrate first on mastering your leg squat form for several months to ensure that you build the necessary strength, coordination, endurance before attempting the heavy weight, or high reps squat sets.

If you are starting to concentrate more on your leg squats, it is recommended that you squat three times per week, if you are an intermediate twice per week, and advanced lifters only need to train once every 5- 10 days.

When your goal is to build leg muscles you really need to make the barbell leg squat the major focus of your leg and lower body training. If you want to add serious muscle mass to your legs you should really get familiar with this exercise in a hurry. It is truly the one exercise that builds the leg muscles the fastest. From there you can add in lunges, step ups and glute ham raises.

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Top 5 Muscle Building Back Exercises

Do you dream of adding some serious mass to your back, but are unsure of the best route to achieve this goal? Well look no further, as we provide you with some of the most effective exercises that should be a staple of any truly great back workout. A big back is something to be proud of, so here are our chosen five back exercises to help you along the way.

#1 The Deadlift

If you’re serious about your training program, and your goal is to gain impressive amounts of muscle, you’ll definitely want to include deadlifts in your routine. Although this exercise can be daunting to first timers, if performed correctly, the deadlift is one of the greatest back exercises available.

Not only does the deadlift target the back muscles, it also directly trains the lower body too. In fact, this wonderful exercise works the hamstrings, thighs, core, lower back, upper back and traps, so you’ll be utilising a huge amount of muscle stimulation in one simple exercise!

#2 Bent Over Barbell Rows

This fantastic exercise is another that provides you with a great deal of muscle stimulation over a large area. Not only will bent over barbell rows target your upper back, they’ll also work your lats, traps, lower back and hamstrings. A further advantage of the bent over barbell row is that it requires little in terms of equipment, keeping you away from those pesky machines. Ensure that the weight you use is heavy enough to fully stimulate your muscles, but also allows for correct form and full range of motion.

#3 T-Bar Rows

Continuing with our theme of exercises requiring little in terms of equipment, we present the T-Bar row. Commonly found within the routine of old school bodybuilders, this lift is both functional and effective. The T-Bar row should be included within your training program to add thickness to your lats, whilst also adding mass to your upper back, traps, rhomboids and deltoids. As with all free weight exercises, ensure that the weight you add to the bar is heavy enough to stimulate your back without limiting your range of movement.

#4 Single Arm Dumbbell Rows

The single arm dumbbell row is a great addition to any program, providing stimulation to the middle and upper back, whilst also targeting the lats, shoulders, traps and biceps. Unlike the barbell row, the single arm dumbbell row allows for isolation of each side of the back, which is useful as back training covers such a large area of muscle. To really get the most out of single arm dumbbell rows, remember to focus on pulling the weight with your back muscles, not the biceps.

#5 Pull Ups and Chin Ups

For the most part, we believe that the most useful back exercises involve free weights. When choosing our top five back exercises, however, it was an easy decision to include pull ups and chin ups. Both of these exercises are highly effective within back training programs, and again require very little equipment. Beginners should first attempt to perform chin ups, with the palms facing towards the body, as they utilize more of the bicep than the pull up, making the exercise a little easier to perform. Once the chin up and pull up have been mastered, resistance can also be added in the form of a weight belt to increase the difficulty of the exercise.

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