Are you looking for the right workout routines to build muscle because everything you tried failed miserably? Do you want to get rid of your skinny limbs for goods and all? I can relate.
Now I know why you didn't get any results.
Did you know that traditional programs are based on false myths? Let me introduce you two of them:
1. You need to use stupid machines.
Ok, some of these machines are great for beginners, because it is easier to isolate the muscle that you want to train and avoid injury. But you are not going to grow this way at your full potential.
What really makes you stronger and bigger is to move your body through space doing multi-joint and compound exercises. It's all about neuromuscular activation.
We've been doing all wrong!
More proof? Just take a look at the body of a male gymnast, or a football player. This is what I mean!
2. You need to train four or five times a week because this is what men do.
The logic behind this assumption is that you must train each muscle group once a week, so in order to work all the muscles you practically need to live in the gym.
But this is not going to get you very far because you are not boosting the aforementioned neuromuscular activation. You need to train those biceps more times a week! I mean, the more you do an exercise, the faster you create neuromuscular activation. Thus, the faster you can shoot for more weight or more repetitions in your workout routines to build muscle. The key is avoiding overtraining and allow your body to recover so next time you are ready to keep improving.
But they tell you to do eight or ten different exercises per day. All of them aiming to work the same muscle group, probably, in 3-4 sets of 8-12 repetitions, you know, because you need to hit one muscle from different angles, blah-blah.
Guess what. This is overtraining.
The right thing is to stick to 4 sets of 5-8 reps. That's it. You have to keep it short and intense to boost your natural hormonal cycles that make you grow. And remember: you build muscle while recovering, not while training!
What are the best workout routines to build muscle?
Ok. Now let's get to the specifics.
I want you to know that these mass building workouts don't come from me. They come from Jason Ferruggia's program, a man with more than 15 years of experience in bodybuilding and one of the experts of Men's Fitness:
You have to start doing this exercise by lifting the barbell from the knee level. You may want to use the power rack in the gym to make sure you stick to this height. You don't want to start lower than this because you might hurt yourself. You should complete the set with perfect form, so make sure you don't add too much weight.
Your goal is to break parallel before lifting any weight. That is, you have to get all the way down for maximum effect. Once you make it, use dumbbells, or a power rack to add some weight.
You can begin with bench dips since they are easier to do. Just remember, just go down until your triceps are parallel with the ground. Don't go lower than that.
Frequency, sets, and repetitions
This mass building workout is specially designed for beginners, and you should be doing it for four weeks.
You need to train three non-consecutive days a week, no more than 45 minutes each day, so you can take advantage of natural hormone cycles and allow some recovery time.
In this case, less is more.
Start lifting a weight that allows you to do five repetitions without compromising your form. Do five reps four times, allowing two minutes to recover between sets.
Next day, you must add one more repetition to your sets using the same weight. Once you can do eight repetitions, add more weight and start again with five repetitions.
And this is the cycle you have to repeat.
I guess you haven't seen many beginners doing these exercises; they prefer the fancy machines instead. But of course, they don't know what they could achieve with these deadly effective exercises!
But now you do.