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Muscle Building Workouts

Free Information on muscle building workouts

For those who aspire to have a beautiful and toned body, you need a couple of routine for muscle building workouts to make that happen. The routines vary depending on your goal. It may be bodybuilding, toning, endurance, weight loss, weight gain, and circuit training or sports-specific. Do not forget to warm up as it is always the first phase of a workout routine. Stretching exercises follow next before starting the main routine.

Here’s the information on how you can have a sexy V-shaped body with 6-pack abs and toned glutes. Make sure that you have no serious ailments and can carry at least a three-pound dumbbell to gain muscle.

Start your muscle building workout with a 10-15 minutes warm up to increase body temperature. You could do walking or jogging with or without the use of a treadmill. Warm up increases the elasticity of the connective tissues of the muscles that you will work out.

Do stretching and stretch the muscles on the body parts that you will target for 10 minutes. The different stretching exercises that you can do include arm stretching exercises if you will work out the muscles in your arms, leg exercises such as leg curls for hamstring and quadriceps exercises, squats for gluteal muscles, upper and lower back stretching.

Allot 20 minutes at most with your muscle building workout. The main routine to achieve a total gain on the muscles should include carrying of weights. Dumbbell exercises should have a count ranging from eight to twelve per repetition. Allow the body to rest in between set around three to five minutes. A one day rest is needed for the recovery of the worked out muscle.


Do a combination of these sample exercises for muscle building workouts:
To work out your biceps try the following exercises: lat pull downs, barbell curls, and concentration curls.
To work out your triceps try doing the following exercises: barbell extension, bench press, dumbbell extensions, dumbbell kickbacks, and bench dips.
You can include other weight training exercises to gain muscle mass such as military press and dead lifts.
Do the exercise eight times in eight sets per routine in four to six weeks or until you begin to sees results.
A cool down should be done after every workout, allocate 10 – 15 minutes for your cool down either by jogging in place or walking to slowly bring your body temperature at the normal level and repeat the stretching exercise for 10 minutes.


The number of repetitions for muscle mass gain should be in the limit of eight to twelve. To allow you to only have eight repetitions to gain muscle mass, the weights that you will carry should be heavy enough.

As much as possible ask assistance of someone to watch over you or a fitness trainer when carrying heavy weights. You should do the workout routine at lest two to four days in a week to give your muscles time to recover on the days that you are not working out. If you find that no matter what you do, you are not getting the results you want then consider getting a fitness trainer.






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