There are different ways to build muscle by working out, but it's essential that you also eat a healthful diet at the same time. Eat plenty of vegetables, fruits, whole grains, low-fat dairy and lean meats/fish during any type of weightlifting program to see the best results possible. Additionally, choose a workout that fits best within your daily schedule so that you have a greater chance of sticking with it.
Maximum Muscle Failure Workout
Although you may see the word "failure" and get a little turned off by this workout, this is actually an effective way to build muscle. Maximum muscle failure refers to pushing your muscles to the point you cannot do another repetition. The advantage of this muscle building workout is that it only requires you to lift one day per week; however, the one day must be a vigorously intense lift with four sets of each exercise done until failure is reached.
The first workout includes the following chest exercises: bench press, decline bench press, incline bench press, dumbbell flys, cable cross-overs. The second workout includes lat pulldowns, rows, behind upright rows, single arm lawn mower rows, dumbbell pullovers. Workout No. 3 consists of military press, shrugs, side raises, bent-over raises, standing front raises. The fourth workout includes the following leg exercises: leg press, squats, leg extensions, leg curls and calf raises. The final workout consists of the following arm exercises: standing bicep curls, decline skull crushers, preacher curls, standing v-bar tricep extensions, standing concentration curls and standing front rope tricep extensions. You would then repeat this five-workout cycle starting the following week. Remember to do as many reps as you can for each set, and use enough weight so that you cannot do more than approximately 15 reps of any one exercise.
Simple Resistance Exercise Training
For those who may not have access to any special gym equipment for lifting weights, there are other exercises available for building muscle without the need for a gym or weight bench. Resistance training exercises are a type of muscle building workout that can be performed by those of virtually all fitness levels. The key exercises to focus on include push-ups, crunches, tricep dips, squats, calf raises, lunges and sprints. Tricep dips can be performed using a sturdy desk, chair or table for support. Calf raises should be done on a step or ledge. Sprints should be performed in approximately 50 to 100 meter increments outdoors---preferably on a track, although a sidewalk or trail works fine as well. All of the other exercises can be done without any special equipment. Do all of these exercises three times per week with the exception of the sprinting if you have joint pain or other ailment that restricts you from running. Do three sets of 10 to 20 reps for each exercise in order to reap the greatest muscle building benefits.
5 x 5 Strength Training Program
This resistance training program consists of three 45 minute workouts per week. The 5 x 5 method has been around for quite some time, according to the website StrongLifts, and many different bodybuilders recommend this type of training, especially for those looking to find a beginner's muscle building program. As the name implies, this weightlifting program requires you to do five sets of five repetitions for most of the exercises. You want to target the entire body with this type of program, and you also want to use relatively heavy weights because you are only doing five repetitions per set. StrongLifts recommends alternating between two separate workout regimens to better target the entire body. For instance, Workout A consists of five sets of five squats, five sets of five bench press, three sets to failure inverted rows, three sets until failure for push-ups and three sets of twelve reps for reverse crunches. Workout B would include the same squat exercise plus five sets of five overhead press, one set of five deadlifts, three sets to failure on the pull-up bar and three sets of 30 seconds holding the prone bridge posture. Make sure to have at least one day of rest in between each workout for maximum muscle building potential.
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