Workout Routines For Men – The Best Exercises For Maximum Muscle Growth!

By | January 15, 2015

Workout Routines For Men – The Best Exercises For Maximum Muscle Growth!

The most important aspect of structuring workouts is actually quite simple. You’re looking for workout routines for1024px-Bench_press_1 men and I assume you want to pack on some muscle while doing it? If that’s the case you’ve come to a right place!

The funny thing is that building muscle takes a lot of time and serious effort. You will experience some rapid gains when you start lifting if you do everything right but the progress will slow down quite fast also. So let me give you some facts on how you should build your workout routines.

When training for muscle growth you should think your whole body not just the “show muscles” such as abs, chest and arms. If you neglect the training of legs and back and just concentrate on your abs, chest and arms you’ll destroy your body in quite fast rate.

What happens when you neglect to train your body as a whole unit and just concentrate on couple of areas, you’ll create muscle imbalances and that will actually worsen your bodys natural posture. That being said you should really pay emphasize on training every single muscle within your body with basic compound exercises using proper form!

So let me get into detail of these important concepts…

#1 Basic Compound ExercisesDL

The corner stone of your workout plans. You should always build your workouts upon basic compound exercises which are:

  • Squats
  • Deadlifts
  • Bench Presses
  • Overhead Presses
  • Rows
  • Chin-ups
  • Dips

These movements when done with proper form will strengthen your core and your posture and give you that overall body strength which will carry over to everything you do in life, be it everyday tasks or different sports.

Another thing with these multijoint exercises are that they produce the highest response to your testosterone production. This helps you ofcourse build the most amount of muscle AND it will help you burn fat very efficiently also.

#2 Assistance Exercisesglute_ham

These are good idea to implement to your routines on top of the heavy compound movements. Assistance exercises can have a good impact when strengthening your weak points for different compound movements. Like if you lack strength in your bench press on top part of the lift your triceps are probably weak and you can do some assistance movements for them such as narrow grip bench. Or if you find troubles to lock out your deadlift glute ham raises could be a good idea.

I’m going to list some assistance exercises here:

  • Glute-Ham Raises
  • Narrow Grip Bench
  • Box Squat
  • Lunges
  • Deficit Deadlifts
  • Rack Pulls

There many different assistance exercises so I just named a few but the idea is that they should NEVER take place of your compound movements, they are there for just what the name implies, assist!

And you should keep the weight quite light with these exercises another thing is that don’t push yourself to failure with these movements.

#3 Bodybuilding Exercisesbicep_curl

These are the “icing on the cake” so to say. These could be also categorized under assistance exercises but I wanted to keep them separate since in my opinion these are quite targeted to a single muscle and should be performed to strain only the muscle you want to work on to achieve a great pump.

Also these exercises won’t really contribute to your big compound movements as much as the assistance exercises.

Here are some common bodybuilding exercises:

  • Concentrated Bicep Curl
  • Tricep Pushdown
  • Lateral Raises
  • Wrist Curls
  • Dumbbell Flys

So all of the exercises above play their part but like I mentioned the compound exercises come first, the assistance and lastly bodybuilding. This should also be the order you perform your workouts!

So now that we got all that away let me give you a couple of good workout routines for example with different splits!

Example Workout Programs

Before I give the routines I like to mention a thing about so called SPLITS. Splits means how many days you train in a row and what movements you decide to perfrom on a given day. So on we go…

Full Body Split (2 Day split)

Every workout session you train every body part. Take day or two between workouts and perform them again, but this is totally up to person and how hard you train. Some people recover faster some slower. But with this type of program you shouldn’t train to failure since it will hinder your ability to aim for progression and you’ll take too long to recover in between workouts.

Day A

  • Squat
  • Bench Press
  • Overhead Dumbbell Press
  • Chin-ups
  • One Arm Dumbbell Rows
  • Abdominals (plank, sit-ups)

Day B

  • Deadlift
  • Incline Bench Press
  • Overhead Press
  • Barbell Rows
  • Lat Pulldown
  • Glute-Ham Raises

The reason why there is hardly any assistance exercises is that you have to figure where you’re lacking and then add them if you see it necessary. But as a beginner you really don’t have to worry about them too much. After you’ve been lifting for a year you will be a bit wiser and will know what you need to improve.

Legs-Back, Chest-Shoulders-Triceps Split (2 day split)

In here you will divide the days to Legs & Back and Chest & Shoulders & Triceps. This way you’ll have more energy and you can push yourself a bit harder since you have a lot more time to recover between workouts. This could be good to use every other day, for example Monday day A, Wednesday day B, Friday day A, Sunday day B, Tuesday day A, and so on and so forth…

Day A

  • Squat
  • Deadlift
  • Barbell Row
  • Chin-Ups
  • Glute-Ham Raises
  • Abdominals

Day B

  • Bench Press
  • Overhead Press
  • Incline Dumbbell Press
  • Skullcrushers
  • Lateral Raises
  • Abdominals

Legs, Back, Chest & Shoulders & Tricep (3 Day split)

This is a great split also and from all of these 3 different splits you can push yourself the most in here since you’ll have a lot of time to recover between the leg days for example.

Day A

  • Squat
  • Leg Press
  • Glute-Ham Raises
  • Calves
  • Abdominals

Day B

  • Deadlift
  • Barbell Row
  • Chin-ups
  • Bicep Curls
  • Abdominals

Day C

  • Bench Press
  • Overhead Press
  • Incline Dumbbell Press
  • Dumbbell Flys
  • Tricep Pushdowns
  • Lateral Raises
  • Abdominals

Rep Ranges & Sets

So if you wonder why I haven’t written the amount of sets and reps to perfrom. Well that is because it’s totally up to you! And it’s a great way to alternate the amount of reps and sets you do. Let’s say for the first month you’ll stick with 3 sets of 12-15 reps per exercise with light weight. The next month you’ll change it to 8-12 per set and increase the weight. The next month 5-7 per set and again increase the weight. And then you could take just a one week to test your 3-5 rep maxes and see how strong you’ve gotten and after that week start again with the 12-15 reps OR even more scheme!

There is tons of different methods to different reps schemes but the one I just outline should work great for beginners.

Conclusion

So here I gave you three different workout routine blueprints what you can start implementing right away and you can be sure that you’ll be building some serious muscle with these routines. Remember to Warm-up before you start to lift the weights that way you’ll keep yourself injury free.

Remember that it’s hard and consistent work that will yield you the best results. Even the Rome was not build in a day!

Train hard and train SMART!

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