Muscle Building Routines

Walk into your local gym and you’ll see people doing all sorts of muscle building routines specified to help them reach their fitness goals. Men and women alike are doing some kind of weight lifting routine that could involve free weights, set machines, free motion machines, band training, kettle ball training, set training, and circuit training to name a few. Most individuals will have a goal of losing fat and building muscle with their weight lifting routine. Based on what you’re trying to accomplish with your workout can determine how you design your workout.

A very common muscle building routines in today’s society is burning fat to acquire lean muscle. Lean muscle goal minded individuals should not only focus on their weight lifting routine in the gym but also outside of the gym. Diet and nutrition will play a huge role in your lean muscle routine. What you put into your body and when helps aid in fat loss and speeds up the fat burning process. A lower caloric intake will also aid in your goal of acquiring lean muscle compared to a muscle building workout that has gaining muscle mass/size which would have twice the caloric intake.

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An example of a good lean muscle workout routine would be circuit training where you move from one exercise to the next with very little rest in between exercises. The emphasis here is to incorporate cardiovascular training and to ensure the body continues burning calories during and more so after your workout. In order to accomplish the “burn fat” routine you’ll need to work more of a low weight (40% of your 1 repetition max), high repetition (15-20) routine.

Most of the time you’ll find males doing a muscle building routines in your local gym then you will females. Just like in a lean muscle routine, diet and nutrition will also play a huge role in reaching your goals. It’s important to not burn muscle which can occur in a lean muscle routine so it’s important to increase your caloric intake and especially your protein consumption when doing a muscle building routines. The weight lifting routine will also vary from the lean muscle routine in the amount of weight used, sets, and repetitions. To build muscle, 80-90% percent of your 1 repetition max is ideal. 2 to 3 sets with 6-8 repetitions. In the muscle building routines you’ll want to rest a minute to ensure your muscles are able to execute full repetitions of the heavier weight while a lean muscle routine limits rest time to exhaust muscles quicker and utilize fat/muscle for energy.

Most muscle building routines will work only a couple body parts a day too while a lean muscle routine may work the entire body while combing exercises to burn more calories. Weight lifting workouts can help build your muscle really quickly.  Whether you’re trying to get lean muscle via a fat routine or building muscle, adjusting your rest time, repetitions, and amount of weight will help you attain your fitness goals.

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