Muscle Building Secret

One of the first things to realize when you start a muscle building workout is that without a plan you’ll have trouble getting the results you want. Even though it’s not the most exciting part of bodybuilding, planning out a schedule each week in advance is an important part of your success. Sticking with that plan gets the job done.

Your workout plan should include the days of the week you’ll exercise and whether you’ll perform weight lifting, cardiovascular activity or both. For strength training days, the exact exercises and target number of sets, reps and weight to be used should be documented as well.

A well designed plan should work for about a month and then the routine will need to be modified a bit to enhance your ability to build muscle. A resting day should always be included for each week to allow for muscle repair and growth.

Here’s an example of what a 5 day workout plan might look like:

Monday - chest and triceps (crossovers, pushdowns, kickbacks, etc.)

Tuesday - back and biceps (lat pulldowns, rows, hyperextensions, curls, etc.)

Wednesday - cardio and abdominals (bike, treadmill, crunches, etc.)

Thursday - legs (squats, leg extensions, lunges, leg curls, calf raises, etc.)

Friday - shoulders, biceps and triceps (military presses, lateral raises, pushdowns, curls, etc.)

Each chosen exercise activity should be decided ahead of time and documented so your muscle building workout can stay focused and on track. In addition, incorporating intervals into a few short cardio sessions each week can speed up fat loss if necessary.

If you’ve never worked out before, you may want to consider hiring a personal trainer to help you get started on the right track.

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