The best way to gain significant amounts of muscle mass is through the use of an effective muscle building workout plan. Training your muscles is what stimulates muscle growth, without proper training set in place there will be little muscle growth as your muscles will have no reason to grow.
This article will show you the best 3 day split workout routine for building the optimum amount of muscle mass in the shortest time possible. Here is the breakdown for each day:
Day 1 - Legs
The biggest muscle groups should be trained first. The legs are the biggest by far; compare the size of them to the size of your arms. This means they can lift very heavy weights and the biggest exercises should be selected to take advantage of this.
The best exercises for the legs are the large compound lifts that involve multi joint movements and allow for the heaviest weights to be lifted. These are: squats, stiff legged deadlifts and calf raises.
Perform each exercises for a maximum of 5 sets each and 8-12 reps (up to 25 for the calfs). Use the heaviest weight you can so that by the 5th set you can only just lift 8 reps worth.
Day 2 - Chest
Next is the chest. As the back muscles are related to some of the leg exercises more so than the chest, we will leave the back for the next workout. The chest exercises will also indirectly work the triceps and shoulders; this means you should workout these muscles too.
The best exercises are: Bench press, dips and shoulder press.
Again perform 5 sets or each for 8-12 reps. Lift the heaviest weights you can with the best form.
Day 3 - Back
The last day in the 3 day split will be your back, this will also workout you biceps. The best exercises for you back are: Deadlifts, barbell rows and chin ups.
Perform each exercise with the best form you can whilst using the heaviest weights.
You should leave one day between workouts to allow your body to recover from the previous workout. This will mean you are working the same muscles about every 5-7 days. Your abs will be indirectly worked out with the big compound lifts.
If you want to further develop them perform crunches and hanging leg raises after one of the workouts. Combine the above 3 day muscle building workout plan with a proper muscle gaining diet and you will see optimal gains.
Article Source: http://EzineArticles.com/?expert=Ben_Pickering-Watson
This article will show you the best 3 day split workout routine for building the optimum amount of muscle mass in the shortest time possible. Here is the breakdown for each day:
Day 1 - Legs
The biggest muscle groups should be trained first. The legs are the biggest by far; compare the size of them to the size of your arms. This means they can lift very heavy weights and the biggest exercises should be selected to take advantage of this.
The best exercises for the legs are the large compound lifts that involve multi joint movements and allow for the heaviest weights to be lifted. These are: squats, stiff legged deadlifts and calf raises.
Perform each exercises for a maximum of 5 sets each and 8-12 reps (up to 25 for the calfs). Use the heaviest weight you can so that by the 5th set you can only just lift 8 reps worth.
Day 2 - Chest
Next is the chest. As the back muscles are related to some of the leg exercises more so than the chest, we will leave the back for the next workout. The chest exercises will also indirectly work the triceps and shoulders; this means you should workout these muscles too.
The best exercises are: Bench press, dips and shoulder press.
Again perform 5 sets or each for 8-12 reps. Lift the heaviest weights you can with the best form.
Day 3 - Back
The last day in the 3 day split will be your back, this will also workout you biceps. The best exercises for you back are: Deadlifts, barbell rows and chin ups.
Perform each exercise with the best form you can whilst using the heaviest weights.
You should leave one day between workouts to allow your body to recover from the previous workout. This will mean you are working the same muscles about every 5-7 days. Your abs will be indirectly worked out with the big compound lifts.
If you want to further develop them perform crunches and hanging leg raises after one of the workouts. Combine the above 3 day muscle building workout plan with a proper muscle gaining diet and you will see optimal gains.
Article Source: http://EzineArticles.com/?expert=Ben_Pickering-Watson
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