Muscle Building Routine For Building Muscle
Size And Strength
If you find building muscle hard then you are either not doing something right, are a hard gainer or a mix of both. Gaining muscle is something that simply wont happen over night and there are certain steps you need to follow in order to do this effectively. The first step is to have a training plan which is suited to building muscle. The second step is to have a diet plan suited to building muscle, and the third step is to actually follow the plan.
This 6 week muscle building routine is a highly effective way to gain muscle size and strength. It is easy to perform and doesn't involve loads of complicated exercises that will just baffle your minds. This is the first step to building muscle as described above.
This weight lifting program is great for hard gainers who find it difficult to gain weight and muscle because it takes you back to basics and focuses on the main muscle building compound exercises you need to be doing for building new muscle.
Follow these basic principles of the program
Workout MON, WED & FRI
Complete 20minutes of intense cardio on TUE, THURS & SAT
Multiply your bodyweight in lbs by 18 This is how many calories your need each day to gain weight.
Eat a minimum of every 4 hours 5-6 times a day.
Each meal should consist of 45-50% Carbs, 30-35% Protein & 20-25% Fats.
Weeks 3-4
4sets of 10reps
60secs rest between sets
Weeks 5-6
5sets of 5 reps
90secs rest between sets
This is a very effective muscle building routine and readers have reported gains in over 10lbs in the 6 weeks of new lean muscle. You will also experience fat loss and feel alot better in yourself due to an increase in fitness levels and the feel good hormone released from intense exercise.
The Exercises
Deadlifts
Dumbbell flat bench press
Front barbell squats
Bent over barbell row
Standing military press
Front plate wood choppers
Chin ups
Dips
Back extensions
Reverse crunches
Perform all of the exercises from this muscle building routine in this exact order and as directed by the above instructions for this 6 week muscle building program
The most important aspect of following any weight lifting routine is consistency. If you want to make gains in muscle size and strength you need to be consistent with your workouts. Try not to miss a workout, plan them in your diary if you have to.
After 6 weeks
If after this 6 week muscle building routine you are hungary for more muscle then there are a few options open for you, the first is to carry on with what you are doing but mix up and change the exercises a bit and the second would be to start a new muscle building program. By changing your routine you will keep your body from getting used to one particular style of training.
Being consistent with your workouts and nutrition plan is the key to building muscle and weight gain. Do you think a builder skips bricks when building a house? NO. The same applies to your muscle building workout if you start missing meals and missing training then you are setting yourself up for failure.
Download Your FREE Training Diary Free Training Diary (Right click 'save as' to download)
To view the above download you will need to use Adobe reader or similar.
Muscle Building Articles
Eating To Gain Weight
Follow this muscle building diet plan and you will gain size. Gains of 1-2lbs a week is possible, more if you add a weight lifting program.
6 Week Muscle Building Routine
Follow this simple 6 week routine designed for hard gainers who find it hard to build muscle. Follow the free instructional video.
10 Great Muscle Gain Tips
Muscle building tips for hard gainers who struggle to gain muscle and weight.
Gain Muscle Without Weights
4 Week body weight training routine for developing muscle mass without the use of a gym or weights.
The Weight Training Basics
You have to learn to crawl before you can walk, these weight training tips for beginners uncover the basics.
The Basic Training Principles
It takes hard, dedicated work to build a great body, but hard work is not enough you need to know what you are doing in order to benefit from your training.
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
"thank you for all the free information that you provide on your website. Originally i thought of myself as a hardgainer but have since found a routine that suits my goal and i am starting to build muscle fast"
Scott Evans
Recommended Resource
Dont waste a minute longer looking at rubbish training routines and fads online. Take a look at my top 5 muscle building workouts that will give you results.
Have you seen the FREE ebook library with all the best fitness ebooks to download instantly.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)! 
