Doing a routine for strength training is different from doing a routine for muscle building. Strength training is one way of gaining muscles but if you really want to bulk up, a more intense routine and split training is more up to you.

It is not easy to build muscles. It takes time and dedication to achieve your goal.  There are four major considerations for muscle building: weightlifting and diet. Relating to diet, you have to “eat” to “grow”. How can you expect to build muscles if you are not eating right?  Protein is needed in your diet. Lots of it. This is why most body builders take protein supplement to augment their protein intake. If you are eating properly, doing workouts and still not bulking up, then you need to scrutinize your routine and splits. What is the proper routine for muscle building?

Professional body builders work out 5 to 6 times a week.  They take in protein and creative supplements to further develop their muscles. As a regular body builder, you need not work out every day. However if you do workout every day, don’t over train. You are not doing a proper workout if you do chest today and then do shoulders the next day.  An acceptable routine would include a grouping of exercises that would include different sets of upper and lower exercises for each workout day.

There are four notable compound exercises that are most effective in building muscles: squats, deadlifts, military press and bench press.  These are compound exercises that will hit more muscles that isolation exercises.  Bench press is the still the top exercise the chest. For your back, deadlifts should be our choice.  Military press is best developing your shoulder. Doing squats will not only develop your hamstrings and quads but the rest of your back and shoulder muscles too.

Doing splits is your best option to build up your muscles. Here is a sample split routine that you could follow.  Do your workouts every other day. You can choose to work out on Monday, Wednesday and Friday. Do your chest and back routine on Mondays. Do your leg routines on Wednesday. Finally set Fridays for your shoulders and arms.  Since you are just starting to build your muscles up, take Saturdays and Sundays off so as to give your muscles more time to recover.

There are varied workouts for the chest, shoulders, back, legs, biceps, triceps and abs.  The only way to find out if a particular exercise works out for you is to simply try.  It is also necessary to keep on subjecting your muscles to new routines and stresses so as to steadily improve your strength and further get cuts.

Start with single-set routines then to progress to multiple-set routines.  The pyramid routine uses the same weight training set at different levels.  An example is you start with a set of light weights at 12 reps, and then go for medium weights at 8 repetitions, then 4 reps of heavy weights.  Then do the routine the other way around, from heavy to light.

Train at different levels to expose your muscles to different levels of stresses.

Related posts:

1. What Are The Best Weight Lifting Routines?
2. What Helps Build Muscle Fast
3. What Are The Best Muscle Building Exercises