Workout Routine for Gaining Muscle Mass

The best way to gain muscle mass is by regularly training with heavy free weights. Resistance machines may seem like an attractive prospect while just starting out, but they have been scientifically proven to be much less effective at developing muscle mass than actual free lifting. Instead, focus on multiple sets at the same level, steadily raising the eight over a period of time rather than quick jumps over a fairly short period, such as those encouraged by pyramid training.

Before starting the workout program, it is important to know your limitations. Pushing yourself too hard at the start could lead to serious injury and set back your weight training program by months or years if the injury is serious enough. Make sure you warm up and stretch thoroughly before you consider picking up any weights, and make sure to leave a wait of at least two minutes between each set to allow the lactic acid buildup in your muscles to dissipate.

In the following workout, each body part should be trained no more than once per week to avoid overtraining. Try three workouts a week, using the groupings below, or six per week training each body part once, if you have the time to spare. Use as much weight as you can manage while keeping your form correct, and if you find yourself struggling, do not be afraid to drop your weight slightly.

Day 1: Chest and back

Chest Barbell bench press (4 sets, 8-10 reps) Incline barbell bench press (3 sets, 10-12 reps) Decline barbell bench press (2 sets, 10-12 reps) Incline dumbbell flies (2 sets, 8-10 reps)

Back Chin-ups (30-40 reps, broken down into as many sets as needed) Barbell rows (4 sets, 10-12 reps) Close-grip chin-ups (20-25 reps, broken down into as many sets as needed) Deadlifts (4 sets, 5-7 reps)

Day 2: Legs and shoulders

Legs Squats (4-6 sets 6-12 reps ) Leg curls (3 sets, 10-12 reps) Leg extensions (2-3 sets, 10-12 reps) Standing calf raises (4 sets, 12-15 reps)

Shoulders Barbell shoulder press (4 sets, 10-12 reps) Arnold presses (4 sets, 10-12 reps) Seated lateral presses (3 sets, 8-10 reps) Declined lateral presses (3 sets, 8-10 reps)

Day 3: Arms

Biceps Barbell curl (3 sets, 10-12 reps) Preacher curl (3 sets, 10-12 reps) Seated dumbbell curl (3 sets, 10-12 reps)

Triceps (10-12 sets) Close-grip presses (3 sets, 10-12 reps) Overhead tricep extensions (4 sets, 10-12 reps) Reverse pressdown (3 sets, 6-8 reps)

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