The chest exercises will also indirectly work the triceps and shoulders; this means you should workout these muscles too.

The legs are the biggest by far; compare the size of them to the size of your arms. This means they can lift very heavy weights and the biggest exercises should be selected to take advantage of this. The best exercises for the legs are the large compound lifts that involve multi joint movements and allow for the heaviest weights to be lifted. These are: squats, stiff legged deadlifts and calf raises. Perform each exercises for a maximum of 5 sets each and 8-12 reps (up to 25 for the calfs). Use the heaviest weight you can so that by the 5th set you can only just lift 8 reps worth. Day 2 - Chest Next is the chest. As the back muscles are related to some of the leg exercises more so than the chest, we will leave the back for the next workout. The best exercises are: Bench press, dips and shoulder press. Again perform 5 sets or each for 8-12 reps. Lift the heaviest weights you can with the best form. Day 3 - Back The last day in the 3 day split will be your back, this will also workout you biceps. 

The best exercises for you back are: Deadlifts, barbell rows and Proshred Elite chin ups. Perform each exercise with the best form you can whilst using the heaviest weights. You should leave one day between workouts to allow your body to recover from the previous workout. This will mean you are working the same muscles about every 5-7 days. Your abs will be indirectly worked out with the big compound lifts. If you have never been in a muscle building workout routine it is very likely that you have the wrong idea about what workouts will get you the most muscles. It comes as no surprise because we are bombarded with commercials for different machines and supplements that it is hard to tell what will work and what will not. That said there are some things that you do have to keep in mind to make your workouts more effective. Here are the top 5: Pace Yourself Muscle building routines should not be thought of as something you can or should do quickly. You should take your time. Breathe in between reps, and let your muscles work by doing the reps a little bit slower. We have all seen Superman lift a car with ease, but when he did he was not really getting a workout. Your reps should be paced so that every rep is more effective. Switch Workouts In order to get the best results, you should not be doing the same exercise every day. 

Mix up the muscle building workout so that you are doing something different. If you do the same exercises every day, then you run the risk of working a lot of one area and ignoring another one. Doing the same exercise every day also increases your chance of an injury. Stay Hydrated It is of extreme importance that you stay hydrated when you are in muscle building routines. A lot of people can ignore hydration because they are too into their workout. They may not even feel thirsty. You do not have to wait to feel thirsty to drink. For more intense workouts keep sports drinks handy as opposed to just water. Have One Day Off You may think that in order to be successful you must have a muscle building workout every day. While it is important that you work out as much as you can, it is also important to give your body time to heal. Leave a day in the week as a rest day to let your muscles recover. Be Careful With Steroids When you hear someone tell you to be careful with steroids they are not kidding. You do not need anabolic steroids and they can be very dangerous to your health. While it may be tempting to take them, remember that the side effects can be severe and even kill you. What is the point of looking great if you will be in a coffin? Be smart and stay away from the illegal drugs that offer an easier way to get fit. Sereyvorn Keng is a fitness consultant, enthusiast and a proven health expert. 

He used to be that skinny-kid before transforming his body into that lean mean muscular physique. As you go about putting in more and more effort in the gym during your muscle building workouts, one thing that you want to be sure of is that you're also taking the time to look after your recovery. Some guys go into the gym each and every day and only beat their body down further and further. Remember, in order to grow stronger, you must provide that rest that the body needs to regenerate itself so that you can lift more weight in the next session you do. If you aren't letting this recovery process take place, you may actually find you're weaker when you go back into the gym and in the long-run this could eventually cause you to lose lean muscle mass. Therefore, by making use of the following fast ways to recover from your muscle building workout plan, you can see top notch results and feel a great deal better as you go about the program as well. Let's look at the main things remember about recovering from your muscle building workouts. Get Post-Workout Nutrition In Line The very first thing that you must do immediately after your workout is finished if you want to ensure optimal recovery is get in your post-workout nutrition. Remember that you really only have about a thirty minute window to take advantage of this highly absorptive state of the muscle cells so if you're not feeding them now, recovery will be slower. 

Immediately after you're finished your workout try and down a post-workout shake consisting of a fast acting whey isolate protein powder along with a fast acting carbohydrate. Aim to keep the dietary fat lower in this shake since that will just slow the uptake of the nutrients and work directly against your main goal. Take Hot and Cold Showers Second, another technique that many guys find helpful when looking to boost their recovery from their muscle building workouts is to alternate between hot and cold showers. Get into the shower and turn it to a very hot temperature for about 20 seconds and then after that, turn it to cold for another 20 seconds. This technique will definitely wake up you up but more than that, it will also help to reduce inflammation in the muscle tissues which could then lead to soreness. It's a great way to speed the recovery rates so you can get back into the gym sooner again. Consider The Sauna Finally, the last thing that you may want to consider in order to boost your recovery is to use a sauna. While the sauna will make you sweat so you're then going to have to make sure to replace the water that you lost, it's also going to help increase blood flow to the muscle cells and that can also speed their recovery. 

The more blood flow you have going to the muscle tissues, the faster they're going to be bringing nutrients to the cells, therefore the faster you'll get the rebuilding process occurring. People, who want to build muscles, can't do without a good efficient muscle building workout. You really can't expect to bulk up without working out. The most important essential of a good muscle building workout routine is weight lifting. Weight training gives your muscles the urge to grow and develop and allows you to work them out. Here are the most important components of good muscle building workouts. Using compound movements: This is one of the fastest ways you can build muscles. Also called multi- joint movements, compound movements are those exercises which involve more than one joint. So when you do them, you will be using more than one muscle group. It builds muscle. Also the fact that compound movements let you lift more heavy weights also makes them an important part of your weight training routine. Lifting heavier weights: How does muscle grow? It grows as a response to the trauma it endures during a weight lifting routine. So when you use as many muscle fibers as possible during a particular routine, the more you propel your muscles to build. So in order to get the most of your muscle building workouts, you should lift heavier weights. But how heavy is "heavy"? A weight is "heavy" when you can safely handle it with proper form for a maximum of 8 to 12 repetitions. Supersets: This is meant or advanced bodybuilders who have spent months on their bodybuilding routine.