Basic Muscle Building Facts Covered

By Arnold Sylvester

Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.

This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.

They include:

1. Focusing on compound lifts is imperative.

These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.

The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.

2. Learn how many reps to perform.

Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.

You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.

3. Consistency is the enemy.

If there was one thing that held people back in the gym more than anything else, it's consistency.

The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.

4. Sleep is hugely important to increasing muscle size.

Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.

The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.

Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.

These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.

About the Author:

Writer bio: Pick up more proven rules teaching you how to build muscle and how to implement high intensity interval training properly for maximum results via the free fitness blog from leading UK personal trainer Russ Howe PTI.

Is It Possible To Build Muscle With Home Routines?

You can develop a slender muscular physique without elaborate gear, without lifting weights and without use of a gym. And what is more...

I am able to show it to you personally.In this post, I will study three clearly different circumstances where someone created new muscle and gained power without depending on weight-training or business fitness center entry.

Illustration # 1: Hershel Walker

Herschel Walker was clearly one of the best NFL running backs ever.

Herschel got so powerful he would do pushups with his wife with this back. In certain interviews, Herschel talks about performing 1000 pushups each day.

Example # 2: Male Gymnasts

Should you analyze the physiques of high level male gymnasts, you'll discover that many are more muscle than some muscle men!

You'll especially find the amazing back and bicep growth on several male gymnasts. Not many male gymnasts lift weights... however, many have monstrous biceps only by lifting their particular bodyweight. Therefore... once again it seems that you really do not really have to lift weights to acquire huge muscles.

Illustration # 3: Old-Time Strongmen

Should you analyze the graphics of old-time strongmen like Eugene Sandow, you'll discover that lots of them have slender, muscular physiques even though these guys expired well before a lot of our elaborate weight lifting gear was even invented.

Just how could these guys grow such breathtaking physiques? Well, once more they depended on some highly successful bodyweight workouts to build stamina and muscle.

Verdict: These three examples demonstrate you could build muscle and strength without depending on weights, elaborate equipment or business fitness center entry.

And that is a great thing because some folks cannot afford costly gym memberships. Some people just would rather workout in the home. Some folks do not really live anywhere near a gymnasium.

And a few men travel a lot and want a routine that may be done everywhere.That's the attractiveness of the bodyweight only exercise plan.

Believe they got such enormous forearms from doing curls? No way. You may also show some images to them of old time strongmen who lived and died well before modern exercise equipment was actually created.

So to recap, I have provided three personal case studies to you that demonstrate you don't have to lift weights, use fancy gear or drive into a commercial gym to create a buff physique.

Believe they got such enormous forearms from doing curls? No way. You may also show some images to them of old time strongmen who lived and died well before modern exercise equipment was actually created.

So to recap, I have provided three personal case studies to you that demonstrate you don't have to lift weights, use fancy gear or drive into a commercial gym to create a buff physique.

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Muscle Building Tips That Will Make A Huge Difference!

Muscle building is an incredibly beneficial way to health. It will get your body in great working order and physical condition. If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.

Eat a lot of protein. It's a well known fact that the more protein your body can store, the more muscle you can build. Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

If you want to build muscle, give yourself enough time for recovery. It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself. Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn't always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Allow yourself to eat some ice cream. Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

Some muscle groups are harder to bulk up than others. Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs. No getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound. You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Be patient when you are building muscle. Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.

Free weights are better for building muscle mass than machines. Machines have their uses, but force the body into strict motions. With free weights, you can lift more and with greater range of motion. They also help to improve your body's balance, of which machines are incapable. In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.

You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time. Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance. Designing an effective routine is serious business. So, don't rebuild your whole routine more than three or four times a year.

Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out. A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.

To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.

Do not spend your money on expansive training methods or supplements. You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.

Consuming protein right after a workout is extremely important. Your muscles are in desperate need of protein right after a hard lifting session. Immediately consume a shake no longer than an hour after you finish your workout. This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Find a workout buddy. Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one. Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Using Dr Covey's 2nd Habit to Build Muscle

Dr. Stephen Covey's 2nd habit from his seminal book, The Seven Habits of Highly Effective People, is begin with the end in mind. It is a habit that can be crucial to your success in building muscle. Without it, I will argue that you will lack the "reason" for continuing when the going gets hard.

Because statement "building muscle is simple but it is not easy" is true. In fact, it is very, very hard. If it were easy, there would be a lot more Arnold Schwarzenegger's running around.

Dr. Covey talks of envision a your wake. He says to imagine a co-worker, a family member, a friend, and so forth coming up and speaking about you and your life. What would they say? What would you like them to say?

What would you have to do now to influence what they would say about you then. That is the end that you must have in mind. And you must begin now if you want to influence how that will end.

To dial it back, what do you want to look like in 5 years? What do you want to look like in 1 year? What must you do to get there?

The Beginning

First and foremost, you need to know where you stand. GPS will get you anywhere but not unless you input a start point first. What is your start point.

When you take stock of yourself, you must consider your overall health, your bodyweight, your body fat content, and your lean muscle mass content.

You should take pictures of yourself and test yourself. How many push-ups can you do? How many chin-ups can you do. How many bodyweight squats can you?

See your doctor and get his clearance.

The Ending

There is a dimension to this habit that goes beyond simple goal setting. You must set a goal. And the goal you set must be specific, measurable, attainable, realistic and timely. No secret here, it is the SMART acronym to goal setting.

Having set that goal, you must also ask yourself is it relevant? And that's the dimension that can make all the difference.

You want to add 30 pounds of lean muscle in the next 12 weeks but why? First, it's not realistic. Gaining more than 2 or 3 pounds of lean muscle mass a month would be fantastic, so please regard any claims of adding 50 pounds of muscle in 6 months.

It is not the what but the why that drives us. What you do to build lean muscle is simple. The why you do is fundamental.

Once you determine your way, then cobbling together a program to get you there is the simple part.

Modeling

You do not need to reinvent the wheel to get from the beginning to the end. You just need to model a successful approach.

If you want to look like a Hollywood action star, then do not model a powerlifter's program. But if you want to be a powerlifer, then you do not want to lift like a bodybuilder, per se. Model the person you want to emulate.

But modeling brings with a caveat that calls another nugget of wisdom from Dr. Covey. Modeling is like having a street map. What if, as you are following the map, realize that you have a map of Detroit and you are in Boston.

Having a street map is great. Knowing what city you are in will make it even greater. But better than both is having a compass. A compass with a street map is unbeatable.

Understanding your beginning and the end you seek is the compass. Modeling is the street map. You keep both as you progress.

You want to build muscle. You want to look great. Begin with the end in mind first, and you will achieve your vision.

If the look you want is that lean, Hollywood action star physique, then check out Visual Impact Muscle Building.

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Lifting Weights For That Perfect V-Taper Back

When lifting weights for bodybuilding or fitness athletes, male or female, one of the main goals is building that perfect body image. And while men and women usually differ in their desired final look, both want that sexy v-taper to their back...

Achieving that look isn't just the result of building a bigger back though. Three different sets of muscles play a role in building a v-taper appearance - your obliques, your latissimus dorsi (lats) and your medial deltoid muscles. In other words you want a narrow waist, wider shoulders and a nice sweep to your back to join the two.

Keeping Your Obliques Narrow 
Your obliques are the muscles that run down the outside of your waist just above the hips. Working the obliques is done with twists, either seated with a bar across your shoulders or with kettlebells. The problem here is that they respond just like any other muscle - the heavier the weight you use the bigger the muscle grows. Normally that's what you want from your workouts, but with obliques the bigger they get the wider your waist is and the blockier your appearance.

Widening your waist will detract heavily from the appearance of a v-taper and lessen the impact of your overall figure. That doesn't mean you can't work your obliques though - just stick to either indirect training for them from the other exercises you do or do your seated twists using a broom handle instead of a weighted bar.

Building Your Lat Sweep 
Your lats provide that nice sweep from your waist to your shoulders, and the more you work them the better and wider your v-taper will look. To build their width, pick exercises that stretch them fully and force you to pull your arms back down towards your side. Using an overhead pulley to do seated lat pulldowns is the most obvious - after all, that's why it's called LAT pulldowns.

You can also add to the width of your lats with one-arm rows done on a weight bench. Instead of using a straight up-and-down movement for your reps, start at the bottom with the weight further forward, in line with your head. As you pull the weight up use a sweep to bring it up beside your hip then lower it back down as low and as far forward as you can safely stretch. As always, keep your torso parallel to the bench throughout the exercise and avoid the tendency to let the back roll side to side.

Wider Shoulders To Complete The Look 
OK, obviously you can't actually widen your shoulder joint or safely move the shoulder joints further apart, but you sure can pack a lot more muscle onto your shoulders to give them a wider appearance. Anyone serious about lifting weights will want to build all 3 shoulder muscles - front, medial and rear deltoids - evenly, but for building a v-taper it's the medial or outside head that makes the most difference.

Compound exercises like upright rows and overhead presses will build the medial head, and be sure to use side dumbbell raises as the isolation exercise to build your shoulder width. Often referred to as lateral raises, these are the only exercise that focus almost entirely on the medial delts - just be careful not to raise your arms above parallel at the top of each rep as this can damage your shoulders' rotator cuffs. Don't overdo the weight, either - be sure you can finish each rep in strict form and opt for more reps, at least 12 - 15 reps per set.

Beyond training those 3 areas, be sure you're not carrying extra bodyfat around your middle as that will also detract from your v-taper. While that should go without saying, it's not unusual to see novice bodybuilders and fitness athletes still sporting those tell-tale 'muffin tops', so be sure you're not letting a few extra pounds of fat diminish your hard-won physique.

Hit the weights hard every time you're in the gym and enjoy the impact of your great v-taper back on the beach next summer!

D. Champigny is well known in the fitness world - he's a published fitness photographer, certified personal trainer, fitness author and publisher of the popular Flirting With Fitness website. For more help from Champigny, add him to your circles on Google+ today!

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What You Should Know About Natural Bodybuilding

By Samuel Gilbert

It seems as if there has always been interest in reshaping the body. The techniques have not always been wise or safe. Natural bodybuilding, on the other hand, can be looked at in a rigid way, or in a more liberal meaning. The stricter definition states that in order to be considered natural, the individual must never have used substances that are not found in a normal daily diet. The ban does not recognize historical limitations. A second group excuses away usage of some of the questionable substances, choosing the stricter route has many benefits that help with weight control and enhanced health.

A common reason to take up body building without using enhancements is to control or lose weight and to have better health overall. You may have a goal of looking good at the beach. When you achieve the desired look, you will feel better emotionally, as well as physically.

Those who have been tempted to use anabolic steroids or similar substances in the past, even for a short period, cannot claim to be natural these substances are harmful to the body and do not result in sustainable results. Substances, which may be debatable, such as corticosteroids and caffeinated products, are generally allowed, even though the purists might not consider them healthy.

There are many advantages to avoiding the use of banned substances in your body-sculpting regimen. You will not be buying or using illegal drugs, and there will be no health risks. Rather, you will be taking steps to improve your health. Certainly, you will not be spending a fortune buying the substances and you will not be lying about drug use. Your self-confidence will bloom, because you know results are from your hard work.

Natural methods are focused on a sound diet, exercise, and weight lifting. Substances such as certain steroids, IGF, growth hormone, testosterone, and insulin should be avoided. This practice means only beneficial products will be in your body.

When you use only beneficial substances, and techniques, you will not have any side effects and there will not be joint injuries. Joints can be damaged by muscle development going at a faster rate than the joints. Naturally paced growth in muscle development is long lasting. When you do the work, you get a sense of satisfaction because you know you are responsible for the positive results.

Determining the best weight for your size and age and figuring out the right proportion of body fat is easy. Getting to the goal is not. You must plan on determination and hard work.

The effects of natural bodybuilding are both positive and avoidance of negative actions and results on your body. Those who are seeking honest and long-lasting health benefits will choose to ingest only the best and most healthful foods. The activities will be selected with a goal of improving overall health as well as appearance. Whether you want to compete or just be sure of a fit physique, natural is better.

About the Author:

If you wish to explore muscle building workouts through natural bodybuilding programs, click this link now. The Physical Mental Strength website offers you a wide range of muscle building diet and workout plans to help you live life to the fullest.

Muscle Building Methods and Options

There is one common notion when it comes to body building: people think it is hard to do. But the truth is there are thousands of ways for you to enjoy body building if you know the right way to start. It is not always about lifting heavy iron weights just like the things you see on television shows. This idea often makes people think that it is only for people who are born to do it and are strong enough to lift heavy things. You have to realize that it is also about repetition and healthy routines so you don't have to be afraid of lifting heavy things although you will come to that part once you enjoy bodybuilding because of the benefits it can bring.

Developing the proper approach is the key to a more successful bodybuilding. These exercises definitely require time and effort. You also need to develop discipline and patience. These factors have been strictly considered by people who achieved great bodies such as celebrities and models. There are some who want results the easy way and somehow manage to find shortcuts in the form drugs called steroids. A lot of them choose Dianabol while others buy Sustanon. You may even find people who find Clenbuterol and all of those hard to pronounce names. These are actually drugs the increase the rate of muscle growth and speed up the effects of bodybuilding exercises. If you're considering them, make sure you consider your safety first by having the proper knowledge about them.

Bodybuilding is a great way to improve your health and stamina. It is a great method to stay in your best shape. As you've seen a lot of personalities on television, most of them try to have great body figures. A strong body is often described as masculine and massive.

There are standards when it comes to the best appearance of the human body. Try to take a look around you: the posters, your son's comic book superheroes, the action movie stars, and the sports personalities (except sumo-wrestlers). What do you see in common? You will see muscles! It's everyone's dream to have bodies close to what superheroes and movie action stars have and the secret has been revealed a long time ago. The only problem is that some people just can't effectively apply it to their daily lives. We are talking about bodybuilding and other forms of physical exercises. You can achieve the body that you want through body building. Aside from great physical appearance, you're also preventing some of the most dangerous diseases.

Now there are a lot of methods and techniques that enhanced the original ways of bodybuilding. Commercial drugs such as steroids are developed to aid you in achieving your goals. If you see advertisements that ask you to buy Deca, DNP, or Sustanon, then those ads are actually referring to steroids. These drugs work by altering the body hormones to increase the rate of muscle growth. The demands for these drugs are still evident in spite the issues of side effects.

Know more about muscle building and start living a healthy life.

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Muscle Building Nutrition - Protein, Carbs, and Fat

Protein, carbs, and fat. You know you have to eat them, but what the hell do they do exactly? Here is an analogy to help you learn more about muscle building nutrition. Think of food like fuel for your car. There are many types of qualities, brands, and prices. The food you eat is your body's fuel. The better grade of fuel you give your body, the better your body will look. It will also run more efficiently and effectively. You can control your mood swings and hunger levels by eating high quality foods such as lean proteins, complex carbohydrates, and healthy fats.

Muscle Building Nutrition

All foods can be broken down into 3 categories; protein, carbohydrates, and fats. It is important to know why you do everything, and in this case, why you eat each macronutrient. Here is a simple breakdown of each macronutrient and what they do.

Protein

Muscle building nutrition starts with protein. It simply builds and repairs muscle. It is a necessity to your muscle building goals and you aren't going to grow without an ample amount of protein. "How much protein should I eat?" That is a question often debated but here is my take on it. Some sources of protein include chicken breast, turkey breast, ham, steak, tuna, salmon, and whey protein powders.

Carbohydrates

The 2nd ingredient of muscle building nutrition, carbohydrates are the body's main source of fuel and they simply give you energy. They can be broken down into 2 groups; complex carbohydrates and simple carbohydrates. Complex carbohydrates like vegetables, sweet potatoes, and oatmeal, are full of nutrients and are slower digesting. Simple carbohydrates like fruit and white potatoes are faster digesting. You should eat simple carbohydrates with a high-quality protein source before and after every weight training and cardiovascular training sessions in order to preserve and build as much muscle as humanly possible.

Carbohydrates play an important role in muscle building nutrition. What does that mean? You should never try to eliminate carbohydrates from your diet altogether. Instead, strive to eat the right types of carbohydrates at the right times of day. There aren't too many diets that I don't approve of but when it comes to completely dropping off carbs, that is something I would never recommend.

I did that once and it wasn't fun. I remember going on a walk with one of girlfriends and throughout that walk I felt like I was going to pass out. It's a good thing I didn't because we were a long ways away from home and she would have had to carry my ass all the way back LOL.

Anyway...

Carbohydrates have often been thought of as the "evil" macronutrient. So many people believe that eating carbohydrates after a certain time at night will make you gain fat because your body doesn't process them as well when you are sleeping.

On the other hand, many smart people (like you and me) believe that it doesn't matter when you eat carbohydrates because your body can handle them efficiently at any time of the day. So go ahead. Eat your carbs in the morning, afternoon, and any time in between. Consuming more calories than you burn is how you gain fat, not just by eating carbohydrates later at night. Check out the best way to lose body fat.

Eliminating carbohydrates after a certain time at night is an effective strategy, but not for the reason why many people believe so. If someone is conscious about their diet and eating habits, those excess calories tend to come from carbohydrates, and not from protein and fats. Let's say you stopped eating carbohydrates after 7 PM, and you didn't start eating them again until 7 AM the next day. That means there will only be 12 hours in the day to eat carbohydrates. By not eating carbohydrates later at night, you are limiting the total amount of time available to eat the one macronutrient that tends to be overeaten.

Fats

The last main ingredient of muscle building nutrition. Fats are an essential part of your diet and can be broken down into 2 categories; saturated and unsaturated. Saturated is often referred to as the bad fat while unsaturated is often referred to as the good fat. Compared to protein and carbohydrates, fats are more caloric dense having 9 calories per gram. Just like carbohydrates, never try to eliminate fats from your diet altogether. Fats are required for normal growth and development, they provide energy, they cushion the organs, and absorb vitamins such as A, D, E, and K. Strive to keep your fat intake from 20%-30% of your daily caloric intake.

Whew... that was fun (sarcasm)! Not gonna lie, talking about what each macronutrient does is probably my least favorite topic, but muscle building nutrition is important and you should know why you're eating protein, carbs, and fat. You've got this down, now it's time to move onto the juicy stuff!

Click here to learn all about the 3 worst muscle building mistakes that you are probably making.

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The Best Muscle Building Split to Increase Size and Strength

Whether your intentions are to increase muscle size or strength, the best training split for you is actually no split at all. Full body workouts are the top tier and logical choice for anybody looking for "quick" gains in muscle size and strength.

The simple fact of the matter is that the more muscle you can activate during a workout the greater growth stimulation you'll receive.

I invite you to take 3 compound exercises such as any mentioned on the list below. Choose an upper body pull, an upper body push and a compound lower extremity exercise.

Stick with about five or six sets of 3-6 reps with 60 seconds and no more then 90 seconds of rest between sets. Some exercises can be done for slightly higher reps but not the big barbell lifts.

I normally wouldn't recommend my clients perform an exercise that requires maximal tension or has a significant risk factor involved be done for more than six to eight reps(most times no more than 6 reps).

It's important to understand that I am not married to any particular philosophy or paradigm in regard to any training routine or program. I'm simply offering my perspective. I don't care about what you or anybody else chooses to do, that's your business.

I do however, encourage you to consider what your goals are and to structure a feasible plan that's going to get you there!

It's important that you do understand that you have to pay attention to many of the training splits that you'll find (in magazines for instance) and identify and potential problem areas.

For example, if you were to do shoulder exercises one day, doing chest exercises the next day would increase your risk for injury.

The reason is, the deltoids are going to be heavily impacted during both sets of exercises (as are the triceps - however the deltoids are more susceptible to injury).

If you're dead set on utilizing a strength training split then be sure to incorporate full body movements. To begin the process of finding the best strength training split for you, you need to figure out your schedule.

If you're doing a three day split, you'll obviously need to hit all of your muscles during this time.

Remember it can be as convenient as taking 3 compound exercises such as an upper body pull, an upper body push and a compound lower extremity exercise from the list below to have a gnarly workout.

Remember to warm up and throw in a finisher at the end of your training!

Top 30 Muscle Building Exercises

Compound Lower Extremity:

Dead-lifts
Trap Bar Deadlifts
Squats
Sprints
Walking Lunges
Reverse Lunges
Good Mornings
Turkish Get Ups
Sled Pull
Sled Push
Kettlebell Swings

Upper Body Pull:

Pull Up
Chin Up
Cleans
Snatch Grip High Pulls
Barbell Bent Over Row
Single Arm Dumbbell Row
T Bar Row
Reverse Grip Row
Alternating Dumbbell Hammer & Standard Curl
Hang Cleans

Upper Body Push:

Parallel Bar Dips
Ring Dips
Clean and Press
Log Clean and Press
Standing Overhead Press
Military Press
Bench Press
Push Press
Pushups

If you're an advanced trainee and feel the need to utilize a split routine, the following can be a great place to start. You can always make adjustments as needed to better suit your goals.

Split Routine #1 (3 Days Upper Body & 3 Days of Lower Body)

Monday: (Compound) Lower Body / Sprints

Tuesday: Upper Body Pull

Wednesday: Upper Body Push

Thursday: (Compound) Lower Body

Friday: Off

Saturday: Upper Body Push/Pull

Sunday: (Compound )Lower Body

Split Routine #2

Monday: Legs

Tuesday: Chest/Shoulders/Triceps

Wednesday: Off

Thursday: Back and Biceps

Friday: Cardio / Core

Saturday: Off

Sunday: Off

Another great strength training split for you could be:

Split Routine #3

Monday: Biceps / Lower Chest

Tuesday: Triceps / Back

Wednesday: Shoulders / Quads

Thursday: Hamstrings / Back

Friday: Shoulder Press / Arms / Upper Chest

Saturday: Off

Sunday: Off

The important thing to remember is that when your schedule changes, so should your exercise routine. If you find that you aren't going to be able to do a routine on a scheduled day, make sure you make it up on one of your off days. This ensures that you continue to benefit from the exercises. If you find that you are off for a long period of time because of vacation or a life event, go back into your routine slowly.

Train hard,

-McCready

David McCready is the founder of Game Strength Insider at http://www.GameStrengthInsider.com He specializes in helping athletes and average Joes alike, gain long term lean muscle mass, strength and cardiovascular conditioning without gimmicks, supplements or fad dieting. © 2013 Game Strength Insider. All rights in all media reserved.

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Reveal Why Many People Nowadays Consider Muscle Building Workout Programs

If we look at the different strategies that fitness experts use to develop leaner muscles, they are enormous. For the past years, many people are trying to use different exercising routines only to help them improve their physique. Sometimes, they even spend money just to experiment on taking supplements and buying costly gym equipment. They do this as a trial and error strategy until they discover the best program out there.

Nowadays, we benefit from the continuing advancement of the Internet. The online world offers all information we need each day. As expected, this includes the most suitable muscle building workout for us. Remember that if you want to use this program, you must be willing to determine the exact advantages and disadvantages. This is crucial in reaching your fitness objective efficiently.

Although it is easier to say that an individual can reach a positive fitness objective, without having the exact guidelines this becomes impossible. Some people choose to spend money hiring a professional trainer to guide them. While others may consider a home exercising program, which is usually available online. Either way, it is very important to follow the exact instructions and proper discipline. In some cases, there are people who discontinue their training because they never improve. This is the reason why when you search for the best muscle building workout, it must energize you and motivate you to complete the training effectively. Today, you can even buy printed journals or books about controlled fatigue training.

Definitely, if you are a novice fitness enthusiast, it will not be easy to master all the techniques on how to achieve a healthy body. You do not know what foods to eat daily, you have no idea on how many repetitions you need to complete and what part of your body to develop first. With the best training program at hand, you can have the best information to accomplish your goal without difficulty. Remember that when you exercise, this just not mean watching the video or the personal trainer. You must be willing to master the techniques and implement them a part of your daily routines.

When you follow a strict muscle-building program, some guidelines are not easy to understand. Some people find complicated and they really need the guidance of a professional fitness guru. Fortunately, video clips for exercising today provide detailed instructions that are easy to follow even when doing the exercises at home. In addition, fitness experts created them to encourage many people worldwide to give importance about living a healthier lifestyle.

Regardless if you exercise alone or with your friends, having a dependable training program can definitely helps you accomplish something big for your overall health. Whether you are at home or inside a fitness center, you can improve your body to continue a decent way of life.

There are different types of exercising programs that are available both in videos, books and through visiting actual fitness centers. The http://controlledfatiguetraining.net/ is among the best references online that can help you find the best muscle building workout.

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Muscle Building Mistakes That Are Robbing You Of Your Gains

You go to the gym, eat your meals, take your whey protein shakes, and you sleep like a baby. Yet for some reason, you just aren't getting the results that you want. You think you are doing everything correct, but you just might be making these 4 muscle building mistakes...

Muscle Building Mistake #1

Not training with intensity. There is a fine line between showing up to the gym, and actually training in the gym to build muscle. Simply showing up to the gym doesn't put pounds and pounds of rock hard muscle onto your physique. You MUST train with intensity in order to produce desire results. Intensity should be the foundation of your training. Here is a tip. Keep your weight training sessions from 30-60 minutes. Doing this allow you to keep a sprint mentality and put the most amount of focus and intensity into your training. More intensity. More muscle!

Muscle Building Mistake #2

Not following through. Did you do everything you needed to do today that will allow you to build muscle? For example, getting to the gym, eating all 5 meals, writing down your progress, etc. Awesome! You must do that on a consistent basis. Building muscle doesn't happen by accident. You must follow through with the fundamentals on a daily basis in order to see results. One day on and one day off doesn't cut it. Which leads me to my next point...

Muscle Building Mistake #3

Trying to reinvent the wheel. This happens when someone decides to try something completely new and go against with what always works... the fundamentals. Do yourself a favor and keep it simple. Eat the foods you know you should be eating (lean proteins, complex carbs, and healthy fats) and follow through with training routines that have been used by those who have built muscle.

Muscle Building Mistake #4

Focusing on the pump. So many lifters swear by the pump, which is basically when blood gets "trapped" in the muscles which causes it to expand. Although the pump is awesome psychologically, it doesn't relate to muscle growth. Stimulating the muscle properly through heavy lifting builds muscle, not just the pump by itself.

So there you have it. Have you been making any of these mistakes? I sure hope not. Unfortunately these are only a few of the mistakes that many lifters make. If you want to know what the 3 WORST muscle building mistakes are, head on over to muscle building secrets.

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Muscle Building Techniques For Massive Growth

Lifting. Repetitions. Sets. Diet. Nutrition. The list goes on forever. The fact of the matter is that you can never have enough information when it comes to building muscle. Here are some tested, tried, and proven muscle building techniques and strategies for massive growth.

Muscle Building Technique #1

Do your compound lifts first. Compound lifts use multiple joints and muscle groups to move the weight. So what does that mean? You can move more weight. A few examples of compound lifts are bench press, overhead shoulder press, squats, deadlifts, rows, and dips. Not always are you going to want to do a taxing set of squats after completing leg press, lunges, and hamstring curls. Do the big lifts when you have the most energy... first thing in your workout.

Muscle Building Technique #2

Warm up before your sets. When it comes to warming up, there is no "set in stone" way to do it. Go by what feels comfortable for you. Have you ever noticed that runners will always warm up in different ways. It is because they do what they feel comfortable doing. Keep this in mind when warming up. You want to use the least amount of sets, repetitions, and effort to get the job done. The more efficient your warm up is, the more efficient your workout will be.

Muscle Building Technique #3

Train complementary bodyparts together. An example of this would be to train back and biceps together which are both pulling muscles. With this situation, you can give your biceps a longer time to recover than if you trained your back and biceps on 2 separate days.

Muscle Building Technique #4

Work on Your Weaknesses. Everyone has that muscle group or certain exercise that they avoid like the plague. My advice: Stop avoiding it. Many times lifters will focus on their strengths and by doing that, they completely forget about their weaknesses. Plus, many times you will find out that by doing those exercises you don't prefer, you can actually grow to like them over time. What was once your weakness, has now become your strength!

Muscle building techniques and strategies are important, but you must be aware of the mistakes that you could might be making in the process. I have seen thousands of lifters make the same mistakes over and over again, and that is what stops them from seeing any muscle gains. Avoid the 3 worst muscle building mistakes, and find out what they are at muscle building secrets.

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The Top Muscle Building Vegetables You Should Be Eating

If you're on a plan to help you build muscle, then you must make sure that you're not skipping over the muscle building vegetables that you should be eating. Far too many skinny guy's entirely cut out vegetables due to the fact that they are lower in calories and when you're trying to take in 4000 plus calories per day, it can be quite the feat to try and fit these all in.

You feel stuffed and thinking about a full plate of broccoli is the last thing you want to be doing! But remember, there are plenty of ways to get around this. First, you don't necessarily need to eat huge amounts of the muscle building vegetables to get good results. As long as you have a one cup serving with a few of the meals out of the day, you will be well on your way to meeting your nutrient needs.

Muscle building vegetables do supply many of the essential nutrients that the body needs to properly generate muscle mass, so you cannot overlook their importance. If you're still struggling to get them in, then also consider blending them up into your sauces as that will eliminate much of the 'bulk' that you experience by eating them. Let's have a look at some of the top muscle building vegetables that you should consider.

Broccoli

If there's one vegetable that can't be beat when it comes to good nutrients, broccoli is it. Broccoli is loaded with antioxidants that will help to fight off disease and is an excellent source of potassium that will keep your muscle contractions going strong.

Whether you want to steam it, stir-fry it, or eat it raw, broccoli is definitely something that should be added to your meal plan.

Asparagus

Second on our list of top muscle building vegetables is asparagus. Asparagus is another one that's very easy to prepare and can be eaten with many different meals. Asparagus is relatively low in calories so don't load up on it as it will fill you up, but having three to four spears of it per meal will work perfectly to help you get those nutrients in.

Cabbage

Third up is cabbage. Cabbage is a powerful muscle building vegetable that's also going to really protect against cancer development, something that we all should be somewhat concerned over. Due to the fact that we are constantly exposed to a number of toxins in our system, if you aren't taking steps to protect yourself from these, you're going to be at risk. Eat red cabbage with your stir-fries or chopped into your salad. You'll hardly notice it in there.

Mushrooms

Finally, the last of the best muscle building vegetables that you should consider are mushrooms. Mushrooms are perfect because they're also low in calories but yet at the same time pack a powerful protein punch.

Since getting enough protein your daily diet will be absolutely essential, this cannot be overlooked. Mushrooms work will with almost any dish - stir-fries, eaten raw, added to salads, or added into a wrap or pita. Make sure you start incorporating them in.

So if you want to see maximum results from your muscle building diet plan, be sure that you don't overlook these muscle building vegetables. It pays to take the time to make sure that you get them in your meals each day.

For more information on adding lean muscle mass to your frame as quickly as possible, please check out my program devoted to muscle building.

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The Home Muscle Building Textbook

If you think you need to get to a gym in order to build a decent amount of muscle on your frame... you're mistaken! The following is a textbook guide to muscle building at home:

#1 - Train for Hypertrophy

If your goal is to build muscle, then you should be training to build muscle. So many people get side tracked with flashy workout programs and end up focusing on building strength only, or performing intense cardio workouts that will never help them build any muscle mass.

The ideal repetition range for pure hypertrophy is 8 - 12 repetitions. This means that you must choose a challenging weight. Perform 3-4 sets of the movement. If you feel your last 12-rep set was too easy, then it's time to increase the weight in your next workout.

#2 - Train to Muscular Failure

If there is no reason for your body to grow, it will not grow. Changes are made when their is a necessity for change. You must force your body to grow. This is why you must push your body to muscular failure. The maximum recruitment of muscle fibers comes in at the last, hard repetition.

Remember, you do NOT have to hit muscular failure on all your sets. If you are performing 4 sets, then you should hit failure, or close to failure, on your last set. Many people think this means to keep performing repetitions until you can go no further. This is not what it means. If you were able to perform 20 repetitions on your last set, then the weight you used was not challenging enough.

#3 - Keep your Workouts Short

Catabolic hormones are released into the body at the 45 minute mark. These hormones eat away at your hard earned muscle. The best thing to do is to keep your workouts under 45 minutes. Don't think you need to spend 2 hours in the gym per day in order to see maximal muscle growth.

In addition, when you're pushing your body to failure for hypertrophy, you're going to be tired in about 20 minutes. My ideal muscle building routine should only last 20 minutes. This is doable if you're using challenging weights in the proper repetition range.

#4 - Use Compound and Isolation Exercises

Compound exercises are crucial when it comes to muscle building. You should build your workouts around the basics - bench, squat, deadlift, row, and press. However, you should also include isolation exercises. Bicep curls and tricep extensions serve as complementary movements to your big lifts.

#5 - Eat Enough Protein

Use the following formula to determine how much protein you need daily:

Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement

Remember, this is in kilograms. In addition, we're measuring lean mass. So, if you're 170 lbs at 10% bodyfat, your lean mass is 153lbs, or 69.5 kg. Your daily protein requirement therefore is 191-192 grams.

This level of protein intake may seem daunting, but it really is not that difficult once you start looking into just how much protein is in foods. A really quick way to boost your protein intake is to consume 3-5 small, high protein snacks such as cottage cheese, beef jerky, mixed nuts, or pumpkin seeds per day.

If you're looking for a solid muscle-building workout you can perform at home with only a set of dumbbells, then check out the Superior Dumbbell Workout. Click here for more information.

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Muscle Building Secrets - 10 Easy Ways To Build Muscle Fast

Many people are eager to build muscle mass and gain weight. They are usually in a hurry to see results. Maybe that's because they're being bullied by tough guys, or want to impress someone with their body, or want to model their favorite macho guy film star. Whatever the case, the desire for muscle gaining secrets often leads them astray.

Here are 10 simple ways you can build muscle mass rapidly and safely, without resorting to dangerous pills, drugs or supplements.

1. Work hard for the first year. You're just getting started and need to learn the lifts, exercises and techniques. You also cannot afford to hurt yourself and take prolonged breaks to recover from injury. So exercising regularly and more frequently is better for newbies. More is better than less. And exercise your entire body.

2. Split up your training after the first year. You may prefer to build upper body muscles, or lower body, or abdominal muscles. Depending on your choice, you may split your training. It ultimately depends upon how strong you have grown by then. If you can lift heavier weights more comfortably, then you could hasten the exercise routine.

3. Do more push ups and chin ups. Upper body muscle mass building exercises are diverse and varied. But chin ups, dips and push ups are the very best and most effective. No other variations are likely to replace them soon. Weighing yourself down to add resistance against which your muscles grow will even speed up the process.

4. Limit yourself to 4 workouts every week. Just that exercise carried out regularly will be enough to produce remarkable changes in your physique. But these workouts should be complete. Standing presses, deads, squats and bent over rows are a part of your program. If you over do it, you may get injured and need rest breaks.

5. Space out your workouts sensibly. Giving yourself a short interval between the days you work out can help damaged muscles recover energy. Training on Tuesday, Thursday, Saturday and Sunday may be a good routine. But tailor whatever you do to your overall lifestyle so that you will be able to consistently follow your exercise routine.

6. Lift heavier weights. Getting strong happens by lifting heavier weights. Load up your weight bars. Add weight gradually over time. You can't help build up your muscles that way. Be sure that you consume enough proteins and calories as you stimulate muscles to grow. This is one of the best muscle gaining secrets that are hidden under plain sight.

7. You should not go heavy on certain exercises like split squats, neck exercises and external rotations. If an exercise places you in an unfavorable position for your joint, take care because an injury can be particularly painful and damaging. Do not go heavy on those. Reserve the weights for the more steady squats, presses and dead lifts.

8. Mix up your weight training with soft workouts. Tissue quality improves when you make use of the foam roller also. Self massage methods that use balls or even having one by a professional masseuse can help keep your muscles supple yet strong. It could be strange if you bulge everywhere with muscle, but as a result of it you appear clumsy and like an oaf as you stumble around thanks to the stiff bulk.

9. Do the appropriate number of reps. What is appropriate? That's hard to tell. It depends a lot on the individual. But 25 to 50 reps per body part is a fair estimate for many, and repeating it 2 or 3 times every week will definitely help you gain muscle. More than that is not harmful, but not particularly helpful either. The key to muscle gaining in a rapid fashion is to optimize your workouts in a way that you get the most benefit from the minimum effort.

10. Workout in sets of exercises. Not all routines are the same. Some exercises require that you carry out 25 reps at once, and in these cases, 5 sets of 5 reps each will not have the same effect. The heavier the weights you use, the more likely it is that your sets will be smaller. That way you'll build real muscle quicker, because your fast twitch muscles are activated sooner with heavy loads.

So there you are - 10 easy ways to build muscle fast. You'll start seeing results in as early as 6 weeks. But for the best, most lasting effect, you must stick with your workout routines for at least a year.

A nice program to guide you through the steps of muscle building is Jason Ferruggia's "Muscle Gaining Secrets 2.0". But does it really work? Read this Muscle Gaining Secrets review and see what folks have to say about it at http://MuscleGainingSecretsReviews.com

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Proven Arm Muscle Building Techniques

Exercises to Build Arm Muscles

Three major muscle groups are the targets for arm muscle building: the biceps, the triceps, and the forearms. There are an abundance of different exercises and techniques that can be used for building arm muscle, but the following are the most frequently recommended arm building exercises.

Biceps

* Bicep Curls: These are great arm muscle building exercises that can be performed either sitting or standing. With one dumbbell held in each hand, and your palms facing toward the front, slowly lift the left hand up into the shoulder and lower it slowly to the start position. Repeat this step using the other hand.

* Preacher Curls: While sitting on a preacher bench with your upper arms resting on the bench, palms facing up toward the ceiling, ask someone to hand you a barbell. Lower it until your arms are straight on the preacher bench. Let your muscles stretch. Raise the barbell up to your shoulders and then lower it down very slowly to the start position.

* Bicep Concentration Curls: While sitting on the edge of a bench with your legs spread. Place a dumbbell between your legs on the floor. Reach toward the dumbbell with your left hand and hold it firmly. Touch your left elbow to the knee of your left leg while holding your right knee with your right hand to support your upper body. Slowly lift the dumbbell up to your chest and then lower it slowly to the start position.

* Bicep Incline Curls: Sit on an incline bench. With dumbbells held in both hands, hands held sideways, lift the weight up to your shoulders and then lower it slowly to the start position.

* Triceps Push Downs: Stand in front of an overhead pulley with a small bar attached to it. Determine what level of weight that you wish to push down. With your elbows bent and your palms facing down, hold the bar firmly in your hands and slowly push the bar down as you squeeze your triceps. Slowly release the force on the bar and let the bar rise up to the start position.

Triceps

* Triceps Dumbbell Extensions: While standing erect, take a dumbbell in your hand and stretch upwards. Bring the dumbbell downward in an arc to a position behind your head until you elbow is bent at a 90 degree angle, and return to the start position.

* Barbell Extensions: These exercises are quite similar to the Triceps Dumbbell Extensions, except you must hold a barbell with both hands, lift it upwards and then bring it back down in an arc behind your head until your elbows are at a 90 degree angle.

Forearms

* Wrist Curls: Nothing works the forearms better than wrist curls. Using a wrist curl machine, select the weight to be lifted. Hold the bar in your hand and lift it by moving the wrist upwards and bringing it back down to the original position. This exercise can be done with free weights, but using the machine is less liable to cause injury.

Arm Muscle Building Tips

* Exercises: Never do an exercise unless you know exactly how to perform it. Get the help of a professional trainer when planning your workout regimen and schedule, and then follow his advice. In the early stages of training for building arm muscles, use lighter weights. If you use weights that are too heavy you may not be able to balance yourself correctly and can cause an injury. Concentrate on high numbers of set with intense repetitions. This may not cause immediate muscle gain, but it will increase your muscle strength.

* Diet: A proper diet is one of the most important components of a good program for building arm muscle. Make sure that your diet includes plenty of protein rich foods, green vegetables, and essential fatty acids. Low calorie foods, low carbs, and salads are great. If possible, get a diet prepared uniquely for you by a registered dietitian.

* Sufficient Rest: Many people think that keeping a proper diet and proper exercise routine is all that is needed for arm muscle building. Not so. Rest is equally important. Your muscles don't grow when you're exercising. They grow, or heal and grow, when your body is resting. Try to get your eight hours of sleep each day, and nap whenever possible.

If your goal is to develop good arm muscles, then that should be the focus of your exercise routine, but don't restrict yourself to those muscles only. Exercise to benefit your entire body, but go the extra mile to reach your arm muscle building goals.

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Muscle Building - What I Need To Know To Build Muscles

Muscle building is an excellent choice for a workout routine. I have wanted to build muscles myself, and so I had to look over specific routines that I can follow in order to build muscles in my body.

I am a little on the heavy side. Therefore, I think it would be harder for me to build muscles since it would take me lots of hard work and determination in order to have a body that I can boast to the world.

My Specific Exercise Routine

Since I am a fat - yes, I am fat and I want to remove the fat and replace it with muscles- I need an exercise routine that will help me burn fats as well as build the muscles in my arms, my chest, my legs, and my back.

I went over a lot of tutorial books and I found out that all the exercise sets that each person needs to do is dependent on his body type and his preferences.

My Specific Diet Plan

I know that I will also need to change my diet. I will need to cut down on junk food and fast food. I will need to eat nutritiously from now on. It is important to change your diet because, like me, you will need to have the proper energy to do the regular workout plan you have.

Since I am on the heavy side, I need to cut down on junk food, fast foods, and all the other extras that I take in each day. I will need to have balanced meals and lots of liquid.

Determination And Patience

It is important for any bodybuilder to be aware that building muscles require lots of patience and determination. You cannot build those muscles and then stop the routine you have. You will need to stick to a workout plan that you will need to maintain up until you build the muscles and then gradually change the exercise routines according to how you see fit.

I am fat, thus, I expect to have a harder time at the gym than normal. I know I will have to work hard on my exercises and my diet plan. I am prepared for it. I know that muscle building is a big step that I wish to take. I will have to change my lifestyle alot. However, I know it will do me good. I will not give up.

Want some bodybuilding tips? If you are a woman who wants to build muscles, as well, visit our website today and learn tips on muscle building for women!

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How Muscle-Building Exercises Can Benefit Your Body

As they age, people's muscle tissue diminishes by about 3-4 pounds every ten years. If the person is desk-bound, over the same ten years he will gain as many pounds of fat. The top way to prevent such unwanted processes is regular workout sessions with the "irons." Why? The truth is, a single pound of muscle burns 50 more calories per day than does a pound of fat.

At first glance, fifty calories does not sound like much. Although, thinking about it, having increased five pounds of muscular weight, you would consume 500 calories each day more than usual. Try to envisage 2 men with similar body weight - eighty pounds. One of them - a bodybuilder, and the other - an ordinary man, far removed from sport and other physical endeavor. As regards the weight trainer, twenty kilograms of his body weight is muscle. He can thus burn a couple of thousand calories a day more than his inactive companion. In addition, an extra 500 calories burn out during training.

Some people think that aerobic exercise develops all the muscle groups. However, if you look closely, most cardiovascular methods pay little or no attention to the upper body. In fact, 65-70% of your muscle is concentrated there. And considering that an ordinary man between the ages of 25 and 65 will steadily lose about 40% of his strength, muscle building, again, is the superlative choice.

Another positive point for bodybuilding - energy saving. Scientists have determined that muscle builders burn nine times more fat than people who do cardiovascular exercise. Although aerobic workouts take more energy, strength exercises impart a more durable and long-lasting result. The burning of calories carries on long after the workout is over (even while you sleep), which does not happen after cardio exercise.

The same thing applies for the delivery of oxygen to the body. It turns out that oxygen saturation is directly associated with the intensity and duration of exercise. High-intensity training affords the athlete a long period of oxygen saturation. Furthermore, after such workouts, lipolytic activity dramatically increases fat-burning enzymes. Yet, after aerobic classes, strangely enough, this activity slows down!

Scientists have yet more proof that strength training increases the ability of muscles to take up blood glucose. Therefore, muscle building can help avoid age-related changes that could lead to diabetes.

Do you have a pair of adjustable dumbbells for your home gym workout?

Nothing beats a good adjustable dumbbell set for a full-body home gym workout. You'll find a full dumbbell exercise list at my website.

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The Visual Impact Approach to Muscle Building

For someone looking to add lean muscle mass, the best strategy is to adopt the visual impact approach. This simple strategy is to first envision the kind of physique you want to possess, and then, devise a program to achieve that look. This is in direct contrast to the "I want to add 30 to 40 lbs. of muscle in 3 months... " approach.

Defining what you want to look like before you start focuses your effort. If your preference is to look like an action movie star or to possess a lean physique, then your approach will be very different than those wanting to be a powerlifter. A visual strategy discards the "I want XX lb of muscles... " mentality. What matters is how you ultimately look.

Assuming you have a vision of a leaner, more muscular body in line with an action movie star than a big, beefy bouncer; then you must plan your workout accordingly. You want to emphasize broad, square shoulders. You want narrower hips and slimmer thighs. You want decent upper arms, but upper arms with balanced forearms that do not bulge out at a 45 degree angle from the body.

Longer ago, Frank Zane suggested working your shoulders and back muscles together and prioritize your efforts to focus on building wide, square shoulders. A sample workout would be:

Day One

• Superset #1 - Seated Dumbbell Overhead Presses and Lat Pulldowns to the Front
• Superset #2 - Standing Dumbbell Side Lateral Raises and Lat Pulldowns Behind Neck
• Superset #3 - Standing Dumbbell Curls and Lying EZ Tricep Presses
• Superset #4 - Seated Wrist Curls and Reverse wrist curls
• Superset #5 - Ab Crunches with Hanging Leg Raises

Day Two

• Superset #1 - Front squats and Stiff-Legged Deadlifts
• Superset #2 - Incline Dumbbell Presses and Standing Calf Raises
• Superset #3 - Ab Crunches with Hanging Leg Raises

Because I am seeking to build a leaner, more muscular body; I have made very deliberate omissions in exercise selection that goes against the gain of conventional wisdom. There is no squatting. There is no prone bench presses.

I focus on the superset technique to up the intensity tempo and to keep the blood pooled in like areas (chest and calf being the noticeable exception) for greater pump. This is not your typical workout. But that is the point. First, establish the type of physique you want, and then you must devise a program that help you achieve that look.

By the way, for this routine, I would recommend 4 to 5 sets per superset. I would pyramid the weights and repetitions from 15 down to 6 or 8. I would not rest more than 45 or 60 seconds between supersets.

In conclusion, you must establish a vision or the visual impact of your physique first. And only then can you properly set up the workout routine you will need. That is the way to create the best looking body for you.

Visual Impact Muscle Building really epitomizes this philosophy of using bodybuilding to shape the physique you want. Going against conventional wisdom, Visual Impact Muscle Building may be what you need to achieve your fitness goals. Read more about it by clicking here.

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