Most people use routines that are ineffective and just plain lazy.
This article will explain the best workout to gain muscle.
At the end of the article, discover the best, most proven system for building muscle fast, and learn how you can gain up to 40 pounds of muscle in just 6 months.
Focus On Compound Movements The most important thing to do when you work out to gain muscle is to focus on compound, multi joint exercises such as squats, deadlifts, presses, and pulls.
These exercises allow you to use the most weight possible, and thus allow for the largest strength gains.
Train To Failure After you complete your warm up sets, you should take your heavy sets to absolute failure, the point at which you cannot complete another rep.
Some gurus and "experts" may say otherwise, and that doing it this way will "surely" lead to over-training, but those are the same people that tend to be small and weak.
The Program This is a rough outline of the program.
If you're going to truly learn how to train, you need to be able to add in your own extra movements and variations as you see fit for you own body.
Day 1: Squat Do squats as your main movement on this day, and work up to a top set of 4-6 reps.
After this, do a down set of 8-10 reps at a lighter weight, and then move on to other movements for legs, calves, and abs.
Day 2: Bench Press Do bench press with the same protocol as you did the squat, and then move on to movements for the chest, shoulders, triceps, upper back and biceps.
Day 3: Deadlift Again use the same protocol as on squats and bench press, and follow the deadlifts up with exercises for the legs, calves, and abs.
Day 4: Military Press You guessed it, again work up to a top set of 4-6 and follow it with a down set of 8-10 reps.
Work the same muscles with your extra exercises as on the bench press day.