It is amazing how beginners to muscle building expect to work out today and build muscle yesterday. Muscle building workouts done the right way can give you fast dramatically fast results, but do not expect miracles. You’ve probably seen the new guy at the gym. After completing a set, he looks in the mirror to see if that muscle has just grown bigger. Well, it doesn’t work that way.

In fact, muscles do not even grow while you’re working out. Workouts simply provide stimulus, but growth happens when you are resting. Of course, none of it will work without proper nutrition and adequate hydration. But let’s talk about muscle building workouts for now. Contrary to what most inexperienced people believe, those machines at the gym are not what will help you build muscle. Building muscle fast requires the use of compound exercises with free weights. Or what is known as hardcore training.

When working out, you will want to lift heavy and as much as you can until you are literally exhausted and burnt out. Also I recommend stretching for about 5-10 minutes before and after your workout. This prepares your body for the upcoming workout by getting the blood flowing and also helps clear out the lactic acid build up within your muscles after your workout which causes you to feel less sore from the workout. Once you understand these basics you are ready to start lifting.

My Muscle Building Workout

Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Arms (Shoulders/Biceps/Triceps)

Friday: Abs

Saturday: Day off

Sunday: Day off

Chest Workouts:

* Flat Bench Press

* Incline Dumbbell Press

* Incline Dumbbell Flies

* Decline Dumbbell Press

* Cable Crossovers

* Lower Chest Cable Raises

* Dips (Leaning Forward)

Back Workouts:

* Pull-Ups (use the weighted pull-up machine if needed)

* Seated Rows

* Bent Barbell Rows

* Single Arm Dumbbell Rows

* Lat Pulldowns

* Hyperextensions

Legs Workouts:

* Squats

* Standing Calf Raises

* Seated Calf Raises

* Leg Press

* Stiff Legged Deadlifts

* Lunges

* Seated Leg Curls

Triceps Workouts:

* Dips (Straight)

* Seated Overhead Triceps Extensions

* Rope Cable Press-Downs

Biceps Workouts:

* Dumbbell Curls

* Preacher Curls

* Rope Cable Hammer Curls

Shoulders Workouts:

* Seated Dumbbell Shoulder Press

* Lateral Raises

* Front Dumbbell Raises

* Upright Rows

Ab Workouts:

* Hanging Leg Raises

* Bicycle Crunches

* Leg-up Reach Extension Crunches

* Medicine Ball Decline Situps

* Ab Crunch Machine

Additional Points:

* Perform 3 sets (10 reps, 8 reps, 6 reps) for each exercise.

* Increase the weight as you progress through your sets up to the point where you can barely finish the last rep of the last set.

* For Dips and Pullups do 3 sets but as many reps as you can until you are completely fatigued and can do no more.

* For the Calf Raises also do 3 sets but 15-20 reps per set.

* Finally for the ab exercises start of with 3 sets of 15-20 reps and slowly increase the number of reps as you get stronger with time.

* For the most part with ab exercises, the more reps you do the better. Also don’t expect to see a six-pack by just working out your abs. While following the muscle building routine you will put on a lot of mass and with that some fat. So in order to see the six-pack that you have built you will have to start doing cardio and burn the fat covering your six-pack.

Try to concentrate both on muscle building and burning fat. This is self explanatory. A person can be healthy only when he is successful in burning significant amount of calories he has taken in a day. This reduces the unnecessary weight gain in the body so you can expect good results quickly. But many body builders concentrate just on muscle building exercises and neglect the concept of burning fat. And surely they will fail to attain what they expect.

There are no short cuts for bodybuilding and one must work hard to attain the fruitful results. However through tailoring and refining the good training plan you can get the significant results quickly.

Robert Woods invites you to try an explosive muscle building program that shows you how to pack on solid muscle mass without using harmful supplements. Read his review at: No Nonsense Muscle Building Review

Article Source:http://www.articlesbase.com/bodybuilding-articles/personal-muscle-building-workout-for-rapid-changes-1757170.html

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