Firstly, full body weight lifting exercises are really the most effective way to build muscle and gain weight fast. If you practice a full body workout routine, you will be assured of building muscle faster.

Secondly, those who continue to use split routines exclusively, thinking that it will prevent them from overtraining, end up working hard and making minimal progress and wondering why they cannot build muscle and gain weight fast, as they had expected.

The cold hard fact is that those who are practicing split routines do not really know how to gain weight and build muscle fast. They are doing much too much work on each body part. Because they have split their routines, their multiple workouts cause them to train as long as they normally would, but on fewer parts of the body. An example would be instead of three sets of a full body routine on the bench press, they spend the same time and energy on performing fifteen set training the chest.

When practicing split routines, one of the unintended problems encountered is overlap. Split routines do not do well at eliminating overlap. The following example is typical of the overlaps seen in most split routines seen in weightlifting magazines.

* Monday – Chest and Shoulders
* Tuesday – Legs
* Thursday – Arms (Biceps, Triceps and Forearms)
* Friday – Back

On the face of it, it looks OK, but it isn’t. Why not train arms and back on consecutive days? When you train your back, you are also training your biceps with some considerable challenge. This can cause you to overtrain your biceps. Also, by training the back the day after the arms, the important muscles in your back will be reduced in their training. Your biceps are limiting factors in training your back, and you will have just trained the biceps on the preceding day.

If you can understand and accept the concepts revealed above, you can develop a better routine for building your muscles. One extremely popular weight training split routine is to plan a workout for five days each week, with no training on the weekends. The following example defines the routine.

* Monday – Chest
* Tuesday – Legs
* Wednesday – Arms
* Thursday – Back
* Friday – Shoulders

As you can readily see, this routine also hit the biceps two times in a row. The shoulders as well were also trained three times: once on chest day, once on back day, and again on shoulder day. Even more interesting is that back and shoulder day were, no pun intended, back to back. It’s not possible to rearrange this split to offer and significant improvement.

Many body parts overlap. It’s important that you take the time to think seriously about how you are going to design a split routine. It’s not as simple as identifying your body parts and assigning them to a standard split. Check out the following tips.

* Back exercises usually hit the biceps hard, and also affect the shoulders.
* Chest exercises will hit triceps hard, and also affect the shoulders.
* Leg and back exercises can overlap. Exercises like squats, stiff-legged dead lifts, and regular deadlifts work the lower back very hard.

When you design a split routine for yourself to gain weight and build muscle, remember these weightlifting tips. Make sure that you give each part of your body time to rest, so you won’t be overtraining.

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The mindset behind such masochistic approach is “the more the better” as widely advertised in magazines or seen in gyms anywhere. The problem is that this kind of training can only work for very few people who have their recovery and growth abilities artificially enhanced. A person with only his natural physiology at his disposal will have a hard time at gaining muscle at all.

Such high volume split routines are misleading to the Average Joe and miss the forest for the tree by focusing on single muscle groups rather than triggering muscle growth as a whole. For a natural person and even more so for a skinny one, muscle building can only be achieved by targeting most if not all the muscle groups in the shortest possible time to shock the body and spur testosterone production, hence gaining lean mass all over.

To do so, you must perform just few working sets to failure for each muscle group for the whole body or most of it. If a full body workout is too much to handle, you may split it in two parts at most, being careful not to increase again the number of sets and relapse into high volume mode. A workout program to gain muscle for regular guys and hardgainers should therefore be quite the opposite of what you commonly see in gyms or read in magazines.

Such a program should be short, simple and very high intensity to trigger muscle growth all over. Split routines as from professional bodybuilders should be discarded without hesitation, as artificial aids allow for increased growth and recovery ability whatever you throw at your muscles. To add insult to injury, not only are the high volume split routines useless to most people, they are also time wasting.

Why on earth keep spending 2 hours of futile efforts each workout, 5 or 6 times a week, hammering to oblivion single muscle groups with nothing to show for, month after month, when all you need is a 1 hour high intensity workout, 2 or 3 times a week? A short workout performed with heavy, basic compound exercises like squats, parallel dips, pull ups and barbell presses is way more effective than any fancy split routine.

If you are a regular guy, a hardgainer or and ectomorph (skinny guy), you should revise your outlook on training and come to term with the fact that less is more, particularly if this “less” is a quality, high intensity one. A good workout program to gain muscle should be realistic about your expectations and say up front that those mega workouts with tons of isolation exercises per muscle do not work for normal people like you and me. Instead, it should provide clear training plans based on basic compound exercises at its core, detail periodization charts to avoid stagnation and provide nutritional guidelines based on a healthy, balanced diet, not supplements.

If you are a regular guy or a skinny one, it is difficult to find a good workout program to gain muscle that works, because mainstream bodybuilding literature is flooded with misinformation and coveted interests.

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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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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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