Building muscle is a fitness goal characterized by the increase in lean muscle mass that leads to an increase in strength. To build muscle, you can use a variety of training styles, but the best muscle building workout routine meets your personal fitness goals while using functional compound movements with the correct frequency, duration and intensity to promote muscle development. While these workout routines can increase strength, always consult a doctor before starting a workout routine.
Goals
The most important consideration to any workout routine is your personal fitness goals. As a result, the best muscle building workout routine can vary slightly according to those goals. For example, an athlete looking to build muscle will use a different workout routine than a bodybuilder. Along with building muscle, the best workout routines also improve overall fitness by training endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.
Exercises
Exercises used in the best muscle building workout routines include functional compound movements such as squats, deadlifts, bench press and shoulder press. These compound exercises are the baseline movements for different workouts. According to Intense-Workout.com, the bench press is the main exercise for chest workouts, squats leads the leg workouts, back workouts use the deadlift and shoulder workouts follow the press. These exercises are chosen because they elicit a neuroendocrine response that promotes muscle development. Other supplementary exercises include a variety of bodyweight exercises, dumbbell, kettlebell or barbell exercises.
Features
The best workout routines include a total body warm-up designed to prepare the body for the workout along with a schedule that outlines the intensity, frequency and duration of workouts. Intensity is determined by the sets, reps and weight used for the different exercises. For example, a strength day might include a low number of reps such as one, three or five reps per set while other workouts might call for 21, 15 and nine reps per set. The duration of the workouts are short and intense lasting around 30 to 45 minutes. Frequency for the best training workouts generally includes four to six workouts per week that reduces the potential for over training and injuries.
Considerations
While the best workout routines can outline a productive training program, inconsistent training will only hinder the overall muscle building results. Another consideration is nutrition, as it can increase or decrease the effectiveness of the workout routine. A proper nutrition plan supplies the essential nutrients that provide energy for intense workouts while promoting the growth of lean muscle tissue. Focus on complex carbohydrates from fruits and vegetables, lean protein from fish and poultry and healthy fats from nuts and seeds.
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