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Weight Lifting Workouts for Mass Gain
Are you looking to put on some mass? I've tried tons of weight lifting workouts to gain lean muscle mass, and I've found principles that make some stand out. Here you can read about those principles and put them to use your own beginner workout routine!
How to Gain Lean Muscle: A Guide for the Skinny Guy
Before we get into the muscle-building beginner workout routine for Back and Biceps, it's important to talk first about weight lifting workouts in general. There are many different types of workouts programs and weight lifting routines, but to successfully put on mass, it's important to have a set one. This means you have a single weight lifting routine that you follow for 8-12 weeks, at which point you'd find or design a new routine.
So your eventual goal is to have a set weekly workout routine, which means first having individual workouts like the one at the end of this article. That, in turn, requires you to know how to form a workout for the best mass exploding results. Years of trying, failing, and occasionally succeeding have taught me a few simple rules about mass gain workouts.
First, those who struggle to put on mass burn energy faster than others. To gain mass you must take in more calories than you expend, so the goal of the workout should not be to burn calories. For this reason, we need to minimize the time we spend in the gym.
My Journey to Gain Lean Muscle
Second, we need more time for recovery between sets in order to achieve the best possible results. More time between sets means that we need to do either less sets or less exercises to keep our time in the gym low. We need to fully exhaust our muscles, so it's best to stick with the same number of sets per exercise as we normally would. That means that to be in and out of the gym quickly, we need a lower number of individual exercises in our weight lifting workouts.
Lastly, because we already know that there needs to be a low number of exercises per workout and that we need to fully exhaust our muscles, we need to find exercises that maximize our muscle exhaustion and make other exercises for the same muscle group unnecessary. For this, we choose to do a large number of compound, or multi-joint exercises. These exercises work the muscles more completely, making a large number of isolation exercises superfluous.
Finally, we have a sample of one of my mass gain weight lifting workouts that I used successfully as part of my beginner workout routine. It is a back and biceps routine, and should be performed once a week in addition to similar workouts for other muscle groups.
Sample Back and Biceps Workout
Rest 75-120 seconds between each set. (C) denotes a compound exercise, while (I) denotes an isolation, or single joint, movement. The number of reps is the number of "movements" per set. The number of sets is the number of times you repeat the exercise.
Wide-Grip Pull-Ups (C): 5 Sets, 6-10 Reps
Dumbbell Bent Row (C): 3 Sets, 8-12 Reps
Straight-Arm Pulldown (I): 2 Sets, 15-20 Reps
Barbell Curls (I): 3 Sets, 8-12 Reps
Preacher Curls (I): 2 Sets, 12-15 Reps
So now you know not to make the mistake of spending hours in the gym lifting everything in sight. It's much more efficient and sustainable to develop a weekly workout routine comprised of individual weight lifting workouts. For more information on gaining lean muscle, weight loss, fitness motivation, and other health related topics, you can visit my blog via the link below.