Gym routines for building muscle

These are gym routines for building muscle which are designed to build muscles and increase size.  Obviously while your building muscle with these gym routines you will be adding strength.  It won’t be as much as it would be if you were to train strictly for strength increases, but nonetheless these will definitely add muscle to your frame.

This is an exercises routine brought to you by Vince Delmonte.  These gym routines for building muscle work and they work quite effectively!  As you advance into the workout through progression, starting from week 1 to week 6 you will see nice muscle gains and strength increases.

Gym routines for building muscle:

I am going to outline each muscle group that this workout builds and give you a little more about the muscles which are worked.  Most of us know we want BIG biceps, but don’t even know anything about them or muscle itself.

1. Biceps – Front of the arm and peak muscle that lifts up when arms are flexed at a 90 degree angle.

2. Triceps – The back of the arm. Triceps are about 2/3 of our arms size.
3. Brachialis – The out side of the arm which produces overall thickness the arm.
4. Deltoids – The upper region of the arm just above the biceps and triceps.

Gym routines for building muscle – The Exercises!

• Exercise #1:  Deadlifts – When you use deadlifts in your workout program you workout many muscles all at the same time.  This lifting exercises your back muscles, which runs through the top of your back all the way down to your lower lumbar region.  This area contains muscles and tendons which can be exercised simultaneously.  This is an area which rarely gets exercised in the gym.  In addition, you also workout the gluteus maximus, the medial part of the thigh, your quads and hamstrings.
• Exercise #2:  DB Flat Bench Chest Press – This is lifting exercise works a lot of the upper body muscles.  Mainly working the pectoralis major muscle.  In addition to the chest muscle being worked this exercise also uses muscles from the anterior deltoids, your shoulders muscles, the triceps and the serratus anterior which is the muscles on the side of your ribs, below your under arms.
• Exercise #3:  Front Barbell Squat – Much like the deadlifts, squats will work the major muscle groups in the lower part of the body, which include thighs, buttocks, hips and hamstrings.  This one exercise alone uses almost all of your muscles both upper body and lower body to maintain the motion of the exercise with the weight in a stabilized position.  This is a common weight lifting/bodybuilding exercise which helps promote size and strength.
• Exercise #4:  Bent over Barbell Row – Add this to your gym routine for increasing size and strength of your back muscles.  Use variations of your grip by bringing them in a little closer in on the barbell and slightly keeping the further apart.  This not only helps your back muscles but your arms will also be supporting the weight as well as your lower body.
  

  

• Exercise #5:  Standing Military Press – This is great to work out your deltoids/shoulder muscles as well as the triceps.  You also target the stomach/core and the legs.  Since the weight is being lifted up, the body has to use the leg muscles along with your core to help stabilize the weight.  Use variations of this with the barbell coming down in front of you and then coming back down behind you.
• Exercise #6:  Front Plate Wood Choppers – The main area this will focus on is the abdominal core of your body.  When using a weight plat this challenges your ab muscles to support the added weight, thus making them grow bigger and stronger.  This exercises ads variation to your normal abdominal exercises except with added weight.
• Exercise #7:  Chin Ups – My personal favorite workout to do, I seem to respond really well to chin ups.  This is more than likely the case with many other folks who use this exercise regularly.  This exercise works the latissimus dorsi and requires support from your arm muscles, forearms, and your back.  Strength increases are inevitable when using chin ups.  For best results do variations with different grips.
• Exercise #8:  Dips – Mainly focuses on the triceps but also require support from your chest muscles, the anterior deltoids and your upper mid back muscles (rhomboid muscles).  Depending on your grip, if you use a wide range of motion this puts more focus on the chest muscles and with a closer grip you put more stress on your triceps.
• Exercise #9:  Back Extensions – When we go to the gym, we rarely workout the lower back muscles.  Our focus is on the common lifting exercises.  With back extensions you will be targeting your lower back muscle with support from your abdominals.
• Exercise #10:  Reverse Incline Leg Raises – Leg raises work the lower abdominal area of your muscles.  Doing this exercise also focuses on the mid to upper areas of your abs.  When positioned in a reverse incline position you put more stress on your abdominal muscles.  Adds strength, muscle, and definition.

If you notice with these exercises, they all require other primary muscle groups to act as a supporting cast.  So from one exercise to the next you are working out all different major muscle groups with 10 exercises. 

This is why this is a great way to put on some size and muscle. Stick to the outlined weekly sets and reps, combine your efforts with proper nutrition and hydration and you will notice strength increases and muscle mass gains using these gym routines for building muscle.