In today’s world with all the many superheroes of wrestling and all that sensationalized TV actors that are building up jacked physiques, it is making it that much more popular today for people to want to go out and build massively muscled body’s that make heads turn from everywhere.
Take a look at Arnold Schwarzenegger and all his block busting hits in the movie theaters, after Arnold Schwarzenegger’s long run of Mr Olympia titles, he struck it big in the movies and he made building large muscles popular.
Today people are looking for the best way to build muscle and as fast as possible and with all the information out there on the Internet, it is making it incredibly accessible. in today’s subject I am going to be talking about the best muscle building workout routine and incorporating free weights to get the job done.
Using free weights
when it comes to lifting weights and building muscle, I can’t think of anything more basic than free weights and they offer you the ability to use a wide range of motion, lifting heavy and they also work your stabilizing muscles.
weight machines work great for resistance training but they don’t work the stabilizing muscles, some of the most basic weight training moves for building muscle mass have been done with free weights since the history of bodybuilding and I don’t see anything changing soon, why fix what isn’t broke.
From the bench press, to barbell rows, barbell curls, to squats and the dead lift, they are all common muscle building moves done with free weights. Today I am going to be covering some of the most common muscle building exercises done with free weights and how to incorporate them into your training program.
Upper/lower body split
I have covered this topic recently on the upper/lower body split training program and find it is very useful when it comes to building muscle. The principle with the upper and lower body split program is you split upper body and lower body muscles so that you can concentrate on upper body in one day and then concentrate on your lower body the next day.
For example, I like to use the push pull method where I train the upper body muscles in one day, then train legs the second day and then I train push muscles for upper body on the third day, and I typically train the core muscles on leg day.
When following this type of training program, I am concentrating on training my upper body one day and then while I am letting those muscles rest I am training legs the next day and then on the third day while leg muscles are resting I am doing upper body, between the two upper body days one day is pull muscles like back, traps and biceps and the other day push muscles which would be chest, shoulders and triceps.
For example if I worked back yesterday and my back muscles were feeling a little stiff and today I was doing chest and chest is a push muscle, back is not getting any work from doing chest so back muscles are resting, make sense?
Compound training moves are some of the most basic training moves that you can do and when you incorporate exercises that work more than one muscle at a time like for instance the bench press which is a compound training move, you are working chest, shoulders and triceps at the same time, likewise, for back training, barbell rows are a compound training move because you’re working back, biceps and shoulders at the same time.
Squats and the dead lift are both compound exercises and they both work legs but they actually work a lot more than just the legs, they also work the core and back muscles are involved. Another advantage of doing compound exercises is they help with speeding up your metabolism which will help you to burn calories at a faster rate.
Another excellent way of doing compound movements is through bodyweight exercises like bar dips, bench dips and chin ups. Other bodyweight exercises like pushups are too easy of a move considering this training blog is about the best muscle building exercises and when performing the pushups the reps would be to high for them to really be effective.
If you are new to training pushups would be a good exercise to start with, in resistance training, consistently pushing to train heavier should be your goal, so after you can do pushups for more than ten repetitions it would be a good idea to move on to the bench press.
Include isolation exercises
As important as it is to do compound movements in your workout for packing on as much muscle as possible, it is also important to incorporate isolation exercises into your training program because isolation exercises you can put maximum tension on an individual muscle for maximum execution and optimal gains when combined with compound movements.
Dumbbells are a great way to incorporate isolation exercises into your program, dumbbells come in handy when doing biceps, there are a good number of exercises that you can do for biceps with dumbbells as well as triceps and shoulders. Dumbbells for isolation exercises come in handy for back, traps and forearms as well.
When building muscle size it is important to train heavy, with progressive resistance training you continually push to create a greater work load on the muscles. The typical rep range that you will want to follow for building muscle size is within the 8-12 range.
Once you have reached 12 reps with a specific weight you have been working with for a while, you will want to increase the weight once your current weight has become too light. Once you have made an increase with the weight that you have been working with, your rep range should drop back down to 8 repetitions.
For example you are doing barbell curls with 100 lbs for straight sets of 8 repetitions, you will continually push to complete 9 repetitions with the same weight, once you have achieved 9 repetitions with 100 lbs, then you will push to achieve 10 repetitions with the same weight and you keep following this process until you have worked up to doing 12 repetitions with that weight.
You will want to keep working your way up and pushing to achieve handling heavier weight following within the prescribed rep range of 8-12 to achieve maximum muscle gains. It is also a good idea to keep a training log with you for every workout so that you can keep a record of how many sets and reps you are performing with and how much weight you are using for each set.
Give yourself time to achieve your desired results, as with anything patience is a virtue and along with patience is hard work and dedication, train hard but train smart as well. Be sure to take in an adequate amount of protein and carbs as well as heart healthy fats and amino acids, you can train hard until the cows come home but if you’re not getting enough of the proper nutrients and muscle building foods you will never see the gains that you would hope for.
Click on this link for a review of additional supplementation for building lean muscle mass.
If you have any questions or comments, please feel free to leave them in the box below.