If you’re just starting out, almost any type of strength training workout will help you build strength and muscle – whether you do many reps with light weights or few reps with heavy weights. The key to build strength and muscle is to use heavy weight loads, but even after several weeks of doing the same routine using heavy weights, you’ll likely find yourself not making much progress at all. This would be the time to change things up by using a different work out plan.

Below is sort of a “mini” workout routine and it involves just 2 different types of workout sessions. However, each workout session uses only compound exercises that place extreme demands on your entire body. All you need is a good 2 to 4 weeks on this workout plan, and switch it up to something else. Strength Building Workout Program

Workout A:

Front Squats – 3 x 6 (barbell held in front of shoulders)

Power cleans – 3 x 6 (this is one of the most difficult exercises)

Dead lifts – 3 x 6

Stiff leg dead lifts – 2 x 6

Workout B:

Squats – 3 x 5

Bench Press – 3 x 6

Clean and Press – 3 x 4

Bent over barbell rows – 3 x 6

That’s it! Looks pretty simple huh? But it’s not so simple to complete. Just 4 basic exercises for each of the workouts, but you will be spent by the time you finish. These workouts should also be done in relatively short amount of time, around 30 to 40 minutes at most.

There’s several ways to setup your workout week. I would suggest a 3 day split which would allow for more rest; however if you want, you can also follow a 4 day split. The 3 day a week split would look something like this: Strength Building Workout Program

Monday: Workout A

Tuesday: Off

Wednesday: Workout B

Thursday : Off

Friday: Workout A

Saturday / Sunday: Off

On week two, you would simply continue the strength training program and it would look like this: Strength Building Workout Program

Monday: Workout B

Tuesday: Off

Wednesday: Workout A

Thursday : Off

Friday: Workout B

Saturday / Sunday: Off

If you opt to go for a 4 day work week, then it would look like this:

Monday: Workout A

Tuesday: Workout B

Wednesday: Off

Thursday : Workout A

Friday: Workout B

Saturday / Sunday: Off

The key to getting the most out of this short two to four week strength training program is to use a heavy enough weight that allows you to do no more than 6 reps. The few exercises involved in this program are some of the most demanding and difficult exercises that will require more effort, energy, and focus. Strength Building Workout Program

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Performing 12 sets of isolation curls for biceps or 6 sets of bent lateral raises for rear deltoids is like looking at a picture with your nose stuck to it, the proverbial missing the forest for the tree. By focusing on single muscle parts it is easy to miss the whole picture of muscle building. Adding muscle mass is not so much a case of overly stressing single muscle groups to annihilation, rather a case of inducing muscle growth all over by triggering a general muscle growth reaction in the whole body.

The best muscle building program is one advocating short, very high intensity workouts involving most if not all the body muscle groups for only few sets each. Such a highly stressing workout will cause a shock to the nervous system and the whole body. The normal and natural reaction is an increase in testosterone production that will in turn lead to general hypertrophy all over in a short time.

Complex and time consuming split routines as advertised in bodybuilding magazines will do absolutely nothing to add muscle for the vast majority of the population, but everything to achieve over training and plateaus. Weight training should be focused of heavy compound exercises such as squats, bench presses, barbell rows and so on. Few compound movements performed in a full body workout will leave the trainee exhausted and ready for muscle growth, if properly rested and fed.

Instead, a workout targeting only one or two muscle groups hammered to oblivion, will do nothing to induce testosterone output and muscle growth. Anyone interested in building muscle naturally should stay large and clear of the high volume approach and stick to basic, high intensity routines. The best muscle building program is one that is based on simple yet effective workouts and is time efficient.

One hour each workout, two to three hours a week is all that is needed to stimulate muscle building naturally. Supplements are another overrated idea to boost muscle growth. A balanced and healthy diet is way more important of all the supplements available, with most effective at emptying your wallet rather than filling your muscles.

Supplements should be taken for what they are, supplements not substitutes. Only few quality ones should be taken on top of a natural, balanced diet. Therefore, the best muscle building program should also provide accurate nutritional guidelines to optimize muscle growth as well as simple and effective workout plans with periodization tables to help avoid stagnation.

A properly designed program can leave one somewhat bewildered at its core simplicity, as decades of bodybuilding misinformation have spread the hard rooted notion that “more is better” and that if it is good for the professional bodybuilders, it is good for you. It is not.

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Sure, it takes some time to dramatically change physical appearance, however we are talking about few months or 1 to 2 years at most, not years and years spent in the gym with no results to show for while following split workout routines. High volume split routines do not work for regular guys, let alone skinny ones or hardgainers, but only for few people. 10 to 20 sets for a muscle group will lead you to just muscle depletion, while more than 10 repetitions will not do much to build muscle.

A good lean muscle workout program could not be simpler. Forget about isolation exercises like curls, flies and the likes. What you need here is heavy compound exercises like bench presses, squats (the king of exercises), pull ups, dead lifts (as good as squats), parallel dips, barbell rows and so on. Keep the repetition range between 4 and 10, with 5 to 8 the main range. Occasionally periodize with higher or even lower repetition ranges to stimulate the muscles and avoid stagnation. Periodize with a change in exercises too, however not as often as to “confuse” the muscles.

The “Muscle confusion” idea is an old one from the 80ies, which says that to avoid stagnation, muscles should be regularly confused by performing different exercises and repetitions every single workout. Do not buy that, it will only achieve inconsistency and make you unable to judge progress. You should stick to the same exercises and repetition ranges while progressively increasing the load until you reach a plateau. Only then, you may periodize with different exercises and ranges, not before.

A cycle can last as long as 2 to 3 months, depending on individual, lifestyle, nutrition, age and other elements. Free weight training is the preferred choice for most, but a vastly underrated yet effective option is free bodyweight workouts. Initially easily dismissed as approximate to increase the load progressively, they offer instead a terrific workout that will build lean muscle anywhere you are, saving you time. In order to vary the load you must vary the angle and the hand position so as to achieve the desired resistance.

Once got the hang of it, they are just as effective as barbells and dumbbells, as muscles do not know the difference between weights and body weight. Just think of gymnasts and the kind of physiques they have without using weights in their training. If you do not know how to build muscle or are looking for a proper workout routine, the solution could not be easier, if demanding.

Make no mistake, full body workouts performed with few sets for each compound exercise in a 5 to 8 repetition range (excluding warm up) is not walk in the park. They will leave you drained and exhausted, spurring natural testosterone production and muscle growth.

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The point is, what most of people do in the gyms is a rehashed version of the ever popular high volume split routines as advertised in the muscle magazines or other bodybuilding literature. Those workout routines are effective for just few selected ones and more often for people with recovery abilities artificially enhanced. For regular guys and gals, hardgainers and skinny guys the rules are different.

In fact, not only are they different, they are the complete opposite of the multiple sets approach. Realistic and effective muscle mass workout programs for real people who do not want or cannot spend their life in a gym are simple, high intensity and brief. Working out 2 hours at a time for 5 to 6 days a week hammering single body parts with multiple sets will achieve nothing but over training and stagnation.

It is ironic that the solution to building muscle could not be easier and time efficient. Instead of doing 15 sets of biceps curls one workout and 20 sets of dumbbell flies and presses the other, the whole workout routines should be structured towards spurring muscle growth as a whole, rather than focusing obsessively on single body parts.
To do so we have to push the body beyond its boundaries and force it to react by naturally producing more testosterone, hence building muscle all over.

This can be achieved only by performing basic, heavy compound exercises in a full body workout, possibly split in just two workouts, if one is too taxing. Good muscle mass workout programs should provide exact guidelines for simple yet demanding workouts. Such workouts should include exercises like squats, barbell rows, dead lifts, parallel dips, military presses and so on. They should also not be emphasizing supplement consumption (except for few selected ones), as these have little effect on muscle growth but a lot on wallet depletion.

Attention should be placed on nutrition, giving detailed guidelines on meals and what foods to avoid. However, there is no need to have your whole life revolving around meals and meal times. That is another insane idea born out of the high volume split routines scenario as advocated by professional bodybuilders.

Muscle mass workout programs for regular guys and gals should take 2 to 3 hours a week to accomplish at most. 45 minutes to 1 hour should be the most time dedicated to each single workout, as longer times are counter productive for recovery and testosterone levels. Compound exercises should be the tools to shock the body into growth, leaving you with plenty of free time to enjoy family and social life as an added bonus.

Unfortunately, the “the more the better” mentality is still rampant, producing failures on a daily basis and leaving a trail of disappointment and frustration.

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If you are stuck on a multiple sets split routine approach, I urge you to revise your outlook on training and check out these real life muscle mass workout programs. They can save you time and frustration while adding you lean muscle. Check out this muscle mass workout programs
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Because of the highly demanding effort, only few working sets of each exercise are needed for each workout to effectively build muscle. The high intensity of each exercise is further enhanced by performing few different movements targeting different muscle groups, so as to cover all or most of the body muscles in one single workout.

As hard as it sounds, a basic layout like this is far more effective at building muscle than multiple sets split routines, several days a week. A good workout schedule could look like this:

2/3 working sets of squats
2/3 working sets of bench presses
2/3 working sets of pull ups
2/3 working sets of military presses

All major muscles would be covered in a full body workout. Note that “working set” mean set to failure, as opposed to a warm up set.
Many variations can be performed of the same routine, for example with dead lifts, or parallel dips, barbell rows and so on.

The simplicity and brevity of such a basic layout can be misleading. As used as we are to 10 to 20 multiple sets split routines, we could be forgiven to dismiss such a simple workout schedule as a beginner routine. Unfortunately, those multiple set routines work only for very few people, possibly aided by artificial means. For a regular guy, few sets of basic compound exercises are the honest and fastest way to build muscle.

Muscle building workouts for real people with a real family and social life are simple and high intensity. There is no need to perform gym attendance records in the hope to gain a muscle size that will always elude you. In fact, what marathon split workouts achieve is at best stagnation, at worst muscle depletion. Also, eating to build muscle should not be considered an expensive duty to ingest vast amounts of supplements. A balanced, healthy diet with only few quality supplements, if any, is all that is needed.

Muscle building workouts for the Average Joe, hardgainers and skinny guys (ectomorphs) should be brief and high intensity. Frequency should be kept to 2 to 3 times a week, depending on fitness and personal recovery times. 2 to 3 hours a week of high intensity workouts are enough to build muscle fast in a fraction of time. With time shaving techniques it is possible to cut down workout times even more.

Body weight workouts are also a valuable option to free weights. When properly performed, varying angle and leverage, body weight workouts can be incredibly effective at muscle building. One should just have a look at gymnasts who never weight train to understand what is possible to achieve with just body weight, as muscles do not know the difference between weights and body weight but respond to any resistance in the same way, increasing lean mass.

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If you have difficulty at gaining muscle mass or are stuck in multiple sets split routines with nothing to show for, I urge you to check out these muscle building workouts. They can save you month or years of wasted efforts. Or check out this muscle building workouts blog.
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