This Article is About
workout
weight lifters
proper phrase
muscle fibers
lifting weights
muscle growth
range of motion
muscle building
degree angle
muscle mass
brainer
Best Workout Routine To Build Muscle
Join 1000's of Authors at StreetArticles Today!

Best Workout Routine To Build Muscle

What makes a weight lifting program the best workout routine to build muscle? There are some factors that are specific to triggering muscle growth. These factors will be in the routine if it claims to “be the best.” At the end of this article you will be armed with the knowledge to recognize a great muscle building routine when you see it.

1) Importance of full range movements.

Think about this for a second. Let’s say that you are putting together an army for battle. What would you prefer to have, 50 high quality soldiers or 70 high quality soldiers? Answer is a no brainer, of course you want 70. Working out is no different.

You need to be sure that you are recruiting as many muscle fibers as possible with every rep. The only way to accomplish this is by being sure to execute each rep with an absolute full range of motion. The phrase “full range of motion” doesn’t mean the same for every exercise.

For example, full range of motion is different when comparing a squat to a chest fly. With the chest fly, you want to reach as far back as possible before performing the lift. When it comes to the squat, you should only go to a 90 degree angle between your thigh and calve. The proper phrase for explaining the full range of movement would be “max range given the exercise.”

When you perform max range movements for each exercise, you are stimulating the max amount of muscle fibers possible. This is powerful when triggering muscle growth. You are training 100% of muscle fibers as opposed to just 75%. A big mistake that many weight lifters make is that they add too much weight too soon and sacrifice their max range of movement. Don’t let this happen to you.

2) Amount of time lifting weights.

Muscle responds to its environment and adapts accordingly. Bigger muscle means more immediate power output. On the contrary, more efficient muscle means more endurance, but this doesn’t require large muscles. If the body can get away with not having to nourish and maintain muscle mass, it will lose it as quickly as possible. The sole reason for this is because the body just wants to survive with as much ease as possible. Like water, your body will take the path of least resistance.

So with this in mind, clearly longer workouts do not mean that they’re better when it comes to packing on the muscle mass. You should never workout more than 60 minutes in the gym. However, many people get this confused with total amount spent at the gym. Your warm up and cool down is not included in these 60 minutes! Only the hypertrophy phase needs to be limited.

The science behind this is all chemical based. To be more specific, I’m referring to the release and stimulation of hormones in your body. The idea is to maximize the human growth hormone (HGH), and testosterone-1. These two hormones are the most potent muscle building powerhouses in the body. Their enemy is the dreaded Cortisol. Every great workout routine to gain muscle will address this.

Cortisol actually breaks down the muscle and puts your body into a catabolic state. Clearly you don’t want this if you’re trying to gain muscle. You want to make sure to minimize this hormone at all costs. The best way to do this is to live a low stress lifestyle and limit your hypertrophy phase. The best workout routine will never over train your muscles.

So what’s the magic amount of time? The short answer is that there isn’t one. Effective workouts can be as little as 10 minutes, and as long as an hour. There are other variables such as intensity and the amount of times you go to absolute failure in your workouts. But as a rule of thumb, never train hard longer than 60 minutes.

3) Number of reps.

When it comes to packing on the muscle, there is a magic range of reps that should be executed. This range falls between 4-7 reps. The reason behind this is that you need to be lifting very heavy weights to trigger muscle growth properly. The idea is to rip the micro fibers just the right way. It’s also important not to overdo it.

Lifting less reps than 4-7 will generally result in an increase in power, but not necessarily size. Lifting over 7 reps typically results in the muscle increasing in endurance. This of course doesn’t result in a large increase in size. A solid workout routine to gain muscle will always explain this to you. Most of the triggering of muscle growth takes place in the first set of the exercise. For this reason, you shouldn’t be performing endless sets. Two sets per exercise is best.

You now know 3 key factors that every great workout routine to gain muscle will contain. Do your research before just winging it at the gym. Training in a smart manner will pay off dividends in a short period of time.


Street Talk

No comments present
You May Also Like
How Much Time Do Muscles Need to Rest After A Workout
How long should your muscles rest after a workout? Well, that depends on what you are training for. Are you training to have muscles and strength? Or are you training to have muscle mass. Generally speaking the abuse you put to a muscle will build resistance to the same type…
By: Denise Durband in  Health and Fitness  >  Build Muscle   Dec 26, 2011  
1
  Likes: 4

Best Workout Routine To Gain Muscle
Not all workouts are the same. Many claim to be the most amazing thing since Swedish pancakes, but really, how do you know if they’re the best. One way to look at it is how many muscle fibers are stimulated. As a general rule, the more muscle fibers that are…
By:  in  Health and Fitness  >  Build Muscle   Nov 28, 2011  
0
  Likes: 0

The 300 Workout For Women
300 may have been released a long time ago, but it's popularity is still very high as is it's popular subtopic: The 300 workout. But let's not forget the ladies in the movie! There weren't that many, but the women who did appear had incredible figures which came as a…
By: Vitaliy2 in  Health and Fitness  >  Exercise   Jan 25, 2013  
0
  Likes: 1

Kettlebell Workout DVD For Women
So here we are again and today I am talking about a Kettlebell workout DVD for women. That sounds like a bit of a mouthful but don't worry, it is probably the hardest thing you will have to read today. If you are here reading this, chances are it is…
By: Dom Wells in  Health and Fitness  >  Exercise   Jan 23, 2013  
9
  Likes: 11

Ectomorph Diet, How to Eat to Gain Muscle, Best Workout Routine to Gain Muscle
How does this sound to you? Go ahead and eat whatever junk you desire. Do you want to drink beer every night and not worry about getting fat? No problem! You can hit the desert table every night and consume all of the cheesecake and pudding you want. Oh but…
By:  in  Health and Fitness  >  Build Muscle   Nov 28, 2011  
1
  Likes: 0

Six Pack Abs Workout Routine Tips to Have Better Results
It has been a guy’s dream for a long time to mark his abdominal muscles. Hours are spent everyday in the gym trying to perform the perfect six pack abs workout routine. However, not everyone seems to get the same results and many people tend to be discouraged sooner or…
By: Juan Ignacio in  Recreation and Sports  >  Bodybuilding   Mar 09, 2012  
0
  Likes: 2

Your Shape Fitness Evolved Review – Can Your Workout Really Be Fun?
Among one of the first Kinect titles to be released was Your Shape Fitness Evolved. You will get some of the best exercises put together by experts in fitness. With action packed workouts and family friendly mini games who said working out is no fun? The exercises are put together…
By: Donald Cambridge in  Gaming  >  Video Game Reviews   May 18, 2011  
0
  Likes: 0

Zumba Exercise Dvd's And Workout
Zumba exercise DVD’s have become the easiest workouts to grasp. You don't require any background in dance or fitness to begin with. In case you plan to teach, you will probably find that routines are an extremely easy task to develop when you are in the groove. Making the essential…
By: Brianp68 in  Health and Fitness  >  Weight Loss   Dec 04, 2012  
2
  Likes: 1

A Journey With Exercise - Path to Workout Freedom
In this article I am going to talk about exercise and fitness. Now if you were like me then this article is definitely for you. Many people are maybe asking, 'What are you talking about ?'. Therefore to answer that question let me take you back on my road with…
By: Lorean de Vries in  Health and Fitness  >  Weight Loss   May 21, 2012  
1
  Likes: 2

Best Workout for Abs
There are lots of different ideas and theories out there regarding what the absolute best workout for abs really is. Some say that you can get abs just by what you eat and others say you have to do several hundred crunches to get your abdominals to respond. It is…
By: Chip Paulson in  Health and Fitness  >  Build Muscle   Aug 02, 2013  
4
  Likes: 2

Kickboxing Calorie Burning Workout
Do you really want a workout that delivers on the hype? Well look no further than a real kickboxing calorie burner workout. What do I mean by a “Real Kickboxing Workout”? Well have a good look around the fitness and workout world. You will see loads of stuff people call…
By: Peter Wilson in  Recreation and Sports  >  Martial Arts   Aug 03, 2011  
0
  Likes: 0

Lower Stomach Workout for Women
Even though nowadays there is a vast range of equipment for lower stomach workout for women, the average woman does not do enough of the right exercises. Normally the back and lower stomach muscles tend to get weaker with age and therefore need to be taken care of properly. When…
By: JULIE5 in  Health and Fitness  >  Personal Training   Jan 18, 2012  
0
  Likes: 1

Basketball Workout Drills
In order to become a great player your must have great work ethics. Your work ethic depends on your basketball workout drills. Your workout drills are the back bone to your success. You must work and get your weakness strong and your strengths stronger. Every level that you go up.…
By: Antawaun in  Recreation and Sports  >  Basketball   Feb 06, 2012  
0
  Likes: 0

Stretching the Truth A Little Bit: The Truth About Stretching Before And After Your Workout
We have all heard it repeated time and time again. You have to stretch before you run or jog with some trainers telling you that you should stretch before you take a walk that is longer than around the block. But, stretching before your workout, especially the traditional, static stretches,…
By: amie nogrady in  Health and Fitness  >  Personal Training   Mar 19, 2012  
4
  Likes: 0

Leg Slimming Workout
Hey there you. I guess summer is right around the corner and your looking to get your legs into shape with a leg slimming workout. Well some good news, I have some pretty good exercises for you today that target the leg region so read on if you want to…
By: Grezebang in  Health and Fitness  >  Personal Training   May 09, 2012  
0
  Likes: 0

Article Views: 2573    Report this Article