Muscle building routines

If your serious about achieving a great body, or the body you want, you will already know that there are few substitutes for quality muscle building routines. If you cant handle 3, 4 or 5 days a week in a gym or don’t have the time to get to the gym 3, 4 or 5 times in week, you might have to re-evaluate your goals.

For getting the body you want, success is about meeting your goals by using a muscle building routine that works. You simply wont have the body you dream of by trying quick fixes or by investing in pills or potions that over promise and under deliver.

This is part of the reason I bought and I recommend Non Nonsense Muscle Building, because its helped me to turn my gym time into quality result-getting success sessions.

>> Click here to go to the No Nonsense Muscle Building page <<

You may have already picked up that at least three gym sessions a week is required to get a great body. This of course depends on a few factors, firstly it depends on how hard you train in one session. To some body builders, muscle building routines involve 2 hours, while to some they will get through their muscle building routines in 45 minutes. Its all about time-management. When you go with a partner, or in a group, try and allow around 20-33% more time in the gym to counter any talking time, socialising or waiting time.

I refer to this factor as 'training density’ and I believe this is one area where you can apply some easy techniques to get faster results while not costing any extra time at the gym. Vince Delmontes ebook helped me to better utilise my training density time.

Making small changes and monitoring them in your training log will lead to better use of your muscle building routines and make you a more disciplined gym goer.

My Ideal Muscle Building Routines:

What we also don’t want to lose sight of is that many people view the social aspect as an integral motivator for success, and this will be a personal decision. What I like to do, is to allocate a time factor rating to each training exercise and ensure that each gym session results in a similar total, regardless of how long I physically spend in the gym.

You can create or use any denominator to achieve this, I simply use numbers 1-10 for each exercise based on time/reps/difficulty and intensity and try to total 60 points in any session, which for me corresponds to around 60 minutes of work. This technique has certainly got me the results I have desired.

Another factor that plays on gym time efficiency is the gym size and layout. This is something that can be hard to control for most people, as they are a member and not at liberty to change the gym to suit their own routine. Fortunately for me, I have my own gym to modify but for 99% of you, this is not possible. In this regard, it helps to then structure your gym time based on when you can get the most out of a session.

Again, use environment detection as a indicator. Initially, go to the gym at varied times (that could potentially suit your routine) and observe the loading on equipment and the usage rates. Tailor your gym times to these fluctuations and you’ll be surprised just how much you get out of each session.

There is nothing more frustrating than not completing a gym session because you cant get near the equipment; and this is all to common because humans are like sheep and swarm to the gym at similar times. Simply put, where possible, observe and change your behaviour to suit YOU and help yourself get the most out of every hour in the gym.

So why do I need to train at least 3 times a week? Simple, if you don’t keep placing demands on your muscle groups at routine intervals across the 168 hour week, they will not respond. No one in history has ever been a successful body builder from going twice a week to the gym.

Similarly, I have trained with people who think it is necessary to go 7 days a week to the gym. This is also a parody, because the body needs rest time on each muscle group to grow and adapt to demand. Think of your week as involving 2 or 3 days where the muscle building routines are simply to eat well, and relax well. This way it becomes a 7 day a week sport, with the luxury of such a great way to train for 15-25% of the time!

Don’t feel bad about not being at the gym 24/7, remember quality training far exceeds quantity training here. If you want to do as much as you can every week, become a marathon runner, not a body builder.