Male Muscle Exercise Programs

When they hit the gym, many men do so with the desire to build massive arms, chiseled chests and washboard abs. Fortunately for men, their raised testosterone and other growth hormone levels make muscle gain through weight training easier when compared to women. Following a regular free weight training exercise program and a strict diet will give you the best results when you are trying to pack on muscle mass.

Equipment

Former Mr. Universe Arnold Schwarzenegger states in his book, "Arnold's Bodybuilding for Men," that if you are serious about gaining muscle mass you must use free weights to train. He recommends using a barbell set with weight plates on an adjustable bench press station. Dumbbells and a chin-up bar are also necessary for refined muscle development. Schwarzenegger states that adjustable dumbbells are necessary, as you will continually need to lift more weight if you want your muscle gaining progress to continue.

Workout

Gaining both muscle mass and strength happen when you lift at or above 85 percent of your one-repetition maximum for an exercise, according to Loren Chiu of the National Strength and Conditioning Association. Select complementary exercises for the muscles you want to build each workout, such as bicep curls and tricep pushdowns. Choose five or fewer exercises per workout, and perform eight to 12 repetitions per set. Lift three to five sets per exercise, but try to keep your overall workout under 60 minutes. Lift weights three to five days a week, but never lift the same muscle groups on back to back days.

Diet

To gain mass and strength, you must eat a healthy calorie surplus that comes predominantly from carbohydrates and complete proteins. Nutritionist Matt Weik advises that you eat 1 gram of protein per day and 2 to 4 grams of carbohydrates for every pound of body weight. Eat healthy fats like those from nuts and fish to meet the remainder of your daily caloric and dietary needs. Eating around 250 to 500 extra calories a day will help you gain muscle.

Health Concerns

If you are a man over the age of 40 or have a history of high-blood pressure in your family, check with your doctor before engaging in a heavy weight training program. Although regular weight training can reduce your resting blood pressure, it can cause an initial spike that might be dangerous, particularly if you are lifting very heavy weights. According to Mayo Clinic hypertension specialist Dr. Sheldon G. Sheps, you can reduce the amount your blood pressure spikes during weight training by using proper form and breathing throughout the lift.