In order to build muscle, you must have a great muscle building diet and a weight training routine. Don't even bother to weight train unless you are willing to follow the muscle building diet and the nutrition rules! Otherwise, you will be breaking down your muscles but not supplying them with what they need to repair & rebuild! Weight training with a bad diet will ruin your body and cause injury – don't neglect your diet.

Muscle Building Weight Training Workout

The following is a a sample bulking workout.  For a weight training fat loss workout for the cutting phase, go here. Bulking vs Cutting.

Adjust the weight values listed if necessary so that the routine fits your strength level.  For example, for the flat bench press, if you can perform 8 reps at 195 lbs instead of the listed 135 lbs, add 60 pounds to each column of that exercise. the most important thing is that you perform the proper amount of repititions as listed.  If you can perform more reps than listed for a given set, increase the weight accordingly – do not just do more reps.  This is a workout tailored for muscle gain and heavy sets are required.

Workout Routine (Bulking Phase)

Weight Training Routine Guidelines:

• Weight train 3 days per week.
• Have a Rest Day after a Training Day.
• Do not Weight Train more than 2 days in a row.
• Do not rest more than 2 days in a row.
• Be sure to drink your post-workout shake within 30 minutes of completing your last set!