Muscle Building & Weight Lifting Exercises, Workouts & Routines

Muscle Building Exercises and Weight Lifting Exercises, Routines & Workouts by body part with tips on how to perform correctly. Blast your Muscles through these tips. Also includes free exercise tips.

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Here you will the best Muscle Building Exercises & Weight Lifting Exercises and Workouts that have helped me and countless others to pack on Muscle much more efficiently than the magazine ones performed by people on juices.

I will share with you absolute best Muscle Exercises and Workout Plans that will add Muscle to your body every week. Yes that's right. Week after week.

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Tips on planning your Muscle Building Workout Plans.

  1. Progressive Muscular Resistance is the only way to develop quality Muscle. Weight Training provides the body with this incredible stimulus to grow.

  2. Short intense bursts of intensity for not more than 1 hour is recommended. You can get more results from a 40 minute High Intensity Exercise plan than 2 hours of low intensity, talk-with-everyone-at-the-gym workouts.

  3. Always remember the 80/20 rule to Muscle Building. Basic exercises{ Compound ones } will provide your body with the stimulus to grow than fancy isolated muscle exercises. Compound Exercises not only makes your workouts more fun and challenging but they also increase the demands on the body more than other exercises combined. Here is an example - Squats uses over 200 muscles in the body. Go figure!

  4. Exercise entire body part once a week. No more no less. You hit the muscles with incredible workouts and than give 1 full week to recuperate, that's how muscle develops.

  5. Work all muscle groups. Never neglect legs and calves lest you will have chicken legs.

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Getting started on your Muscle Building Workout.

Step 1. Decide exactly the days you will exercise, the days you rest, the exercises you perform and your rest periods. To Build Muscle exercise 3-4 days a week. Not more. The sample Workout section will give you 3,4 and 5 day workout plans. The Exercises section will provide you with the best Exercises by body part and tips on how to do them correctly.

Step 2. Warm up and Stretch.
Warming up and Stretching are crucial to an intense muscle workout and to prevent injuries.

Warming up your body pumps fresh oxygen-rich blood to your muscles helping them prevent overstress thereby avoiding injuries and also flushes the waste products of muscle metabolism namely Lactic acid. Cardio and Calisthenics are excellent as a warm up.

Stretching helps increase range of motion, makes training safer and makes your body incredible flexible.

Step 3. Proper Breathing
It will help you lift better and more. Simple tip. Exhale while you exert.

Step 4. Pick up the workout plan from Sample Workout Section and get started. Perform 8-10 sets per major Muscle group and 6-8 sets per minor Muscle Groups.

Step 5. Progressive Muscular Resistance = Muscular Growth.
Again the adaptation skill of your body and mind comes into picture. Your body grows only in response to progressive stimuli. Keep up your intensity level and add at least 5 lb to major muscle exercises and 2.5 lb to minor muscle exercises every 1-2 weeks. If you keep performing the same weights every time you will stop to grow.

Step 6. Every Workout Plan works but nothing works forever.
All your life your body have been adapting to any new stress it encounters and it does the same with Weight Training. After a period of 3-4 weeks your gains will drop as your body gets adjusted to the exercises. Keep adding a few new exercises so that your body never gets in the comfort zone.

Step 7. Avoid Overtraining and Under training at all costs.
Most of us are guilty of Under eating and overtraining. To avoid this follow the nutrition plan and monitor progress. To avoid overtraining take a 1 week break every 8 weeks. In that week you can perform other sports like swimming, tennis or whatever you like. But give your body a break.

Patience and Persistence is the bottom line. These tips work wonders only if you let them. The best plans in the world are not even worth the paper they are written over if they are not executed.

Once you get started measure your progress every 2 weeks. Increase Calories and/or intensity { add more weight and perform more reps.}

Best Muscle Building and Weight Lifting Exercises

I will mention here the best Muscle Mass Building Exercises by Body Part. Remember Building Muscle is a plan which includes Proper diet and rest as well in addition to Weight Lifting.

Do not start a Weight Lifting Plan without these Basic Mass Builders.

Building Chest Muscles.

  1. Flat and Incline Bench Press
  2. Dumbbell Flys or Peck-decs or Pullovers

Building Shoulder Muscles

  1. Shoulder Barbell Press
  2. Lateral Raises

Building Back Muscles

  1. Chin-ups/ Lat Pulldowns
  2. Bent-over-barbell rows
  3. Deadlifts

Building Leg Muscles

  1. Squats
  2. Leg Curls
  3. Calf Raises

Building Arms and Forearms

  1. Barbell Curls
  2. Dumbbell Curls
  3. Dips
  4. Triceps Pull downs/ Triceps Extension
  5. Wrist Curls

Building Abdominals

  1. Crunches
  2. Reverse Crunches

Check the Exercise Database Section to learn how to perform these Exercises correctly. 

Also Check the Weight Lifting Workouts Section to pick a plan best for you. Lets get going.

In the Exercise Database you will find many more exercises than mentioned here. I have included them to spice up your Workouts from time to time so that you avoid boring sessions. And yes to avoid overtraining I have included various Workout plans.

Sets, Reps and Rest

For Muscle Building perform at least 4-6 sets per exercise for 4-8 reps resting not more than 90-120 secs.

Go as heavy as possible without compromising form.

I wish I could wave a magic wand and get you your dream body!. A great body does not come in a day. But a few short weeks will encourage you to keep on keeping on until you reach a level of physique which you are satisfied with. And if follow these tips it will be sooner than later. I promise!!

No Muscle Building Talk is complete without Quality Nutrition. Visit the Muscle Building Foods section to learn how to eat to Build Muscle Mass.

More Specific Information on Muscle Exercises

Muscle exercises at home

Check out The Muscle Building at Home Section to learn more about at home bodyweight and Weight Training Exercises.

Muscle exercises for kids

The Teen Muscle Building Section have excellent articles on Muscle Building for Teens.

Muscle exercises without weights

Muscle Building and Strength Training can certainly be done at home. Check it out.

Muscle exercises for men and Muscle exercises for women

It is no different with some different approaches. Check out Muscle Building for Men and Muscle exercises for women to increase muscle mass.

Muscle exercises for elderly

Elderly people, both men and women should weight train cautiously. Check out Muscle Exercises for Elderly for more.

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Common Questions in the Muscle Building World

Muscle building may seem like a simple process, but when you really try to build muscle you will it is in anything but straightforward. There are many questions that come up about how to build. People wonder about the different aspects and ask plenty of questions. The following addresses some of the common question that arise in the muscle building world.

1. Where can I find more about Joel Harper showing the only four exercises we need to do all year to build muscle so we lose fat?

Joel Harper was actually featured on the Dr. Oz show, so you can easily find more information about him at the Dr. Oz website. You may also try a general internet search for Joel Harper.

2. What are some muscle confusion exercises?

Muscle confusion is where you change your exercise routines often to keep your muscles guessing. A great way to cause muscle confusion is to alternate strength training with cardiovascular exercises. Simply switching to a new routine everyday will create muscle confusion, as well.

3. What are core muscle exercises?

Core muscle exercises are any exercises that target your abdominal muscles and the muscles in your lower back. Your core is basically the center of your body and all those muscles that are there, so doing any type of ab exercise will work your core.

4. How many weight lifting exercises per muscle group should I do?

For beginners, only one or two exercises per muscle group should work. Start with one or two and do one or two sets of up to 16 reps.

5. What exercises burn fat and build muscle?

Exercises that build muscle while also burning fat are best found in high intensity training, circuit training or aerobics mixed with strength training. Any exercise that works your muscles while getting your heart rate up with accomplish both tasks.

6. What exercises work each muscle groups?

Here is a list of different muscle with good exercises that target them:

shoulders - overhead presses, raises
arms - bicep curls, tricep dips
chest - push ups, bench press
back - pull ups, bent over rows
legs - squats, leg presses
abs - crunches, leg raises

7. How many exercises is enough for every muscle group?

This will vary for each person. The basic rule is to work your muscles to fatigue. That feeling of fatigue tells you when you have worked out enough.

8. Any exercises that will help me to lose weight and not gain muscle?

The best exercises for weight loss that won't cause excessive muscle growth are cardio exercises. Things like running, bike riding and walking on a treadmill will help you lose weight. Any exercise is going to tone the muscles, but unless you are lifting weight you probably won't gain a lot of muscle through cardio exercises.

9. Are there any exercises you can do for a strained muscle in your upper back?

Exercising can actually help your strained muscle heal faster. You just have to be careful not to re-injure the muscle. The best exercise is a push up. You can modify it if needed to meet your needs.

10. How many exercises is enough for every muscle group?

This will vary for each person. The basic rule is to work your muscles to fatigue. That feeling of fatigue tells you when you have worked out enough.

11. How often a week should you do ab exercises when building lean muscle?

You can work your abs everyday if you like because these muscles don't require the same rest and recovery as other muscles. However, a good general rule is to work your abs specifically about two to three times a week.

12. How to build muscle through push ups and exercises at home?

Push ups and other body weight exercises can be used to build muscle at home. You can modify the exercises to make them easier or harder, depending on your needs. The key is to pay attention to your body. When the exercises are too easy and there is not enough resistance then try modifying it to make it harder or add hand weights or resistance bands to make your muscles work harder.

13. What are the best exercises to burn fat and gain muscle?

A routine that combines weight lifting with cardio is the best way to build muscle and lose fat. Typically, beginners will find it easiest to burn fat and gain muscle at the same time. The problem is your body needs an excess of calories to build muscle and a deficient of calories to lose weight. That is why it is difficult to lose weight if you are building muscle.

14. What are the best abdominal muscle exercises?

Surprisingly, the best exercises for the ab muscles are the old classics. Bicycle crunches, sit ups, crunches and lower ab lifts all will do a great job working the abs.

15. What basic exercises will help to maintain muscle mass?

Body weight exercises are the best to maintain muscle mass. If you aren't looking to build muscle then doing simple moves like push ups, sit ups, pull ups and squats will help you to maintain the muscle you have built.


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