Muscle Building Secrets

Weight Training Routine Tips
for Explosive Muscle Mass Growth

Muscle building secrets do exist. They aren't really secrets but they get lost in all the misinformation available on building muscle mass so most bodybuilders either forget about them or never learned them in the first place.

If muscle building is your current goal with your bodybuilding program you'll want to pay attention to these muscle building secrets.

You want to be able to train each body part with as much resistance as possible, with the basic exercises, and with a high level of intensity.

When it comes to building muscle mass, the longer you've been weight training, the more muscle mass you've built and the stronger you are, the more rest and recovery time you are going to need.

When you're just starting out and trying to build muscle mass you can train more often. With your lack of strength relative to more advanced bodybuilders, your body doesn't need as much time to recover from each workout.

All things being equal when trying to build muscle, it takes a pair of muscular legs a lot longer to recover from a workout of high intensity squatting with 450 pounds than a workout of squatting with 135 pounds.

This is why you see more advanced bodybuilders training each body part only once every five, six or seven days, depending on their training split, training volume, and intensity levels.

Getting back to the muscle building tips as far as your routine goes you want to target the following (continued below):


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  • Basic Exercises
  • Sets of 8 to 12 reps
  • Low Training Volume (3 - 6 working sets per body part
  • Train Intensely - take most work sets to positive failure
  • Recover - this one is crucial and is the most overlooked component of building muscle mass

So what are these basic exercises?

  • Squats or Leg Presses
  • Barbell or Dumbbell Bench Presses
  • Barbell or Dumbbell Shoudler Presses and Dumbbell Upright Rows
  • Barbell and Dumbbell Curls
  • Dips and Lying Tricep Extensions
  • Standing Calf Raises
  • Deadlifts and Pull Ups

Stick with those basic exercises for 3 to 6 high intensity sets, get some quality nutrition, lots of protein, get enough rest and you'll start seeing some explosive muscle building for your efforts.

Let's take a look at a solid training split for an intermediate bodybuilder that would fit with this routine and help you build muscle quickly.

A solid training split is one of the key muscle building secrets. Without it you're guaranteed to over train and build little, if any, muscle mass.

  • Chest and Delt
  • Legs and Abs
  • Rest
  • Back
  • Rest
  • Arms
  • Rest

Depending on such muscle growth factors as recovery ability genetics, strength, training volume and intensity, you may be getting too much recovery on a routine like this and will need to adjust accordingly. Maybe you only need 5 days of rest between body parts.

Your body is always in flux and the variables are always changing. While the muscle building secrets and principles are solid, you always need to make tweaks to a given routine so that it works best for you.

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