Choosing Muscle Programs that get Results

When searching for a muscle program you will probably be checking to make sure it covers all bases and will be workable enough to fit into your already busy life.

So what makes a good muscle building program?

Well that’s what I want to go over quickly with your here.



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Many muscle building programs recommend you do so many different sets of exercises that you can end up spending hours in the gym at each workout session.

This will not lead to muscle growth, but it will lead to over-training, which is the most common cause of injury for body builder’s.

When searching for the best muscle building program, make sure the program gives you all of the following:

The Correct Workout Length - Your workout session should last no more than 45 mins and should be intense and push your strength to the limit.

Your Workouts Change - All workout routines should be cycled every 8 to 12 weeks in order to keep your muscles stimulated and to encourage muscle growth. This also keeps your muscle building program interesting!

Always Take Rest Days – You should always take days off. A good workout program will encourage this, even to the point where you have a cheat day where you eat what you like (mine is Saturday!). Rest days are when your muscles recover and grow.

Video or Illustrated Exercise Instructions – As with any sport, you’ve got to know how to perform every exercise correctly using strict form. The top muscle building programs will provide you with exercise diagrams and some even provide you with exercise videos.

Usable Diet Plans – A good enjoyable meal planner is extremely important to muscle growth. Therefore, ensure the muscle program you chose provides likeable meal plans that cover all calorie needs from 2000 to 6000+ calories a day.

Hopefully I’ve helped you understand what you should be looking out for when choosing a muscle building program, which can help save you hassle and money.

One final tip is to check out any testimonials from customers of a muscle building program you are interested in.

Check out these reviews of the Muscle Top Muscle Building Programs Online which include Step-By-Step Workouts and Diet Plans.

Poor Results with Your Current Muscle Building Program?

Have you noticed that there are 2 main groups of people in the gym when it comes to bodybuilding workouts and their choice of muscle building programs?

There are those that workout intensely and do a variety of hardcore muscle gaining exercises - these are the ones with plenty of muscle mass.

Then there is the group that never appears to alter in physical appearance. You’ll even know what exercises and weights they’ll be using because they never change their bodybuilding program!

The second group will often tell you that they can’t make good muscle gains because they aren’t genetically blessed like the muscular group.

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Well this really annoys me! While genetics do play some part in the speed in which you gain muscle, it doesn’t mean that if you are a skinny guy or girl that you can’t have an amazing muscular body.

When I first started out in bodybuilding I was 147 lbs. I spent about 8 hours in the gym every week, but only gained a few pounds muscle over an 18 month period and my body resembled a long distance runner rather than a bodybuilder.

After seeking expert advice I was told that I was doing muscle building programs that were more appropriate for fat burning. I then started a completely different bodybuilding program that started to show almost instant results.

Following a suitable muscle building program aimed at gaining muscle mass I reached almost 200 pounds only a few years later.

If you are experiencing slow muscle gains with your current muscle building programs then you are probably doing the following:

• Spend far too long doing your workouts.


• Not changing your workout routines.


• Not pushing your body enough during each workout and simply going through the motions.


• You are following a diet that does not give your body the nutrients it needs for muscle growth.

If your current muscle building plan isn't giving you the results you desire then stop and think why - you need to take a fresh new approach.

The correct bodybuilding program that you should be following must be personalized for you so don’t copy someone else's routine. Customizing your routine for your personal goals, based on your body type will produce much better results.

Say for example you are seeing little or no muscle gains doing 4 weight training workouts a week for an hour and a half a session. What will happen if you cut down your workout time 30-45 minutes a session, but train more intensely?

Don’t do what many aspiring bodybuilders do and get stuck doing the same old workouts they’ve seen in books and magazines.

There are a few online muscle building programs that teach you exactly how to build muscle fast based on personalized routines built around your goals.

Some of the top proven online muscle building programs come with a massive amount of content that includes training videos, ebooks, diet plans, workout guides, member-only forums, training logs, and even email support direct from the authors.

How to Build Muscle Without Weights

Do you often miss out on a good muscle building workout when you can't get to the gym? Rather than miss out and slow down your muscle gains, why not learn how to build muscle without using any weight training equipment. If you can't get to the gym and use the weight training equipment a gym has to offer, then choose some great muscle building exercises you can do just about anywhere.

How to build muscle without weights

Anyone can enjoy a really good workout without weights that will build both muscle mass and muscle definition. Weight-free exercises have been used for centuries to make us stronger and leaner.

Exercises performed without weight training equipment can, in general, involve higher repetitions and be classed as more endurance based. However, when done as part of a general bodybuilding program, these types of exercise can actually benefit your muscle growth. This is because you are doing a completely different style of workout that your muscles are used to.

Changing your workout habits is always a great way to shock your muscles into further growth.

Here are 3 of the quality muscle building exercises you can do without weight training equipment:

Push-ups

We all did these at school and many of us hated them, but push-ups are a great strength and muscle building exercise. Push-ups build muscle on the arms, chest, and shoulders.

If your do push-ups regular your strength will increase, and so will the number of reps you can do. If push-ups become easy then add some weight to your back. You can always increase resistance by using something like a backpack that you fill with weighty objects, such as plastic bottles of water.

Squats

When learning how to build muscle, squats are always at the top of the list of my recommended exercises, but what about weight free squats?

Weight free squats are still a superb way to increase muscle definition. You may be able to do plenty more reps than with a heavy bar on your back, but you will still get a great burn in the quads of your upper legs.

You can can always increase the resistance of your squats by wearing a backpack filled with heavy objects, again bottles of water are perfect for this.

Pull-ups

Your ability to do pull-ups will depend highly on your body weight. They require a great amount of effort and because of this they actually fit perfectly into any bodybuilding workout program.

Pull-ups are great for developing the entire back, but also hit the biceps, triceps, and shoulders. Even your abdominal muscles are used for this one.

Pull-ups will develop your upper body strength, but if find you can't lift your own body weight, partially support some of your weight with a chair. If on the other hand you find pull-ups easy, wear a belt and attach some heavy objects to it.

Recommended Steps

When learning how to build muscle, don't think you need specialist equipment. Bodybuilding exercises are only limited by your knowledge and imagination. So the next time you can't make it to the gym you can spend 30-45 minutes doing weight free exercises instead.

Adding Muscle Mass is a great resource for teaching you how to build muscle fast.

Build Muscle Fast Using Set and Rep Charts

If you are on a bodybuilding program and want to build muscle fast, then you should be recording your body building workouts on set and rep charts. In order to build muscle fast you need to continuously make improvements to your workout, so recording each session becomes a must.

What are set and rep charts?

A "Set and Rep Chart" is a type of exercise log sheet where you record each body building exercise that you perform in a workout. Alongside each exercise you record in the chart you also record the number of sets and reps you did, plus the weight in lbs or kgs that you lifted.

At every visit to the gym you take your last exercise log sheet, along with a new blank version, so you can try and beat your previous bodybuilding workout goals.

How Does Logging Bodybuilding Exercises Increase Muscle Faster?

It is very important to track your fitness and set goals in any sport that you want to excel in. When you want to build muscle mass you need to increase and improve your training intensity as often as you can. Unless you've got a perfect memory, the only way you can improve in your bodybuilding program each week is to record what you achieve in your workouts.

By recording your bodybuilding workouts, the next time you go to the gym you can cross-reference your previous set and rep chart and improve on it.

Improvements can by adding more weight to an exercise or pushing out an extra rep.


Charts Can Be Motivational

In my own set and rep chart I have a notes section where I enter motivational comments to encourage me to do better at the next workout session. If for example I did 12 reps without breaking into a sweat when doing bench press, then I would put a comment like "increase bench press by 10lbs at the next workout session".

All these little things together help you to train harder because you always know what your limits are and what you have already achieved. This allows you set goals easier, which in return gives you improved results in your bodybuilding program.

Building mass, increasing strength, and improving fitness is always easier with clear goals set out from the beginning.

Starting Recording Your Fitness Goals Today

You can download my free set and rep charts, as well as my free fitness tracking software. You will then be able to improve your muscle building works and increase muscle mass faster.