Weight Lifting for Muscle Mass

For those looking to gain muscle mass and increase strength, will perform the circuit training program by increasing the resistance by adding weight. You will perform five sets of 5 to 8 rep, and you should struggle with last few reps. You will pair up each of the six movements. For example, you will do a set of bench press, from there you will do a set of pull-ups. Weighted pull-ups preferably.

You will have about 1 minute rest between the two, which should be more then enough time to prepare you for the next movement. When you lift heavy you should take about a 2 1/2 to 5 minute break between sets, for the purpose of having enough time for your muscles to recover to perform the next reps. Your going for strength, not muscle failure. You want to be as strong as possible for each rep. You need a sufficient amount of rest for the muscles you are working in order to complete the desired amount of reps.

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The problem with doing this is that you are not burning a lot of calories. By taking long breaks your heart rate slows down, there for your goal to shred off fat and burn calories becomes to difficult. You will most likely not see any muscle definition from all your weight training. That’s why when you see those huge guys that bench 500 pounds, many don't have much muscle tone, some even look obese. Our goal is to kill to birds with one stone.

By working out two different opposing muscle groups together, you get a sufficient amount of rest for the muscles that your working to keep lifting heavy. You also get a effective calorie burning workout since your breaks are short and your constantly lifting. For example, when you finish one workout, such as bench press, then move on to pull ups right after, the time it takes you to finish your pull ups gives you a sufficient amount of rest time for your chest muscles.

Below is some sample circuit training routines. Feel free to experiment with different exercise movements but try to stick to mostly compound movements. The Biceps and Triceps workout being an exception. Below are the exercises that correspond the muscle groups being worked. You will complete them in the order they are listed. You may also pair up the muscle groups differnetly. For example, instead of doing chest and back together, and shoulders and legs. You can do chest/legs and back/shoulders. Just make sure that your not pairing up muscle groups that indirectly work supporting muscle groups, such as chest and shoulders.

(For instructional videos for how to do the lifting exercises, just click on the exercise you want to view.)

Workout 1: Chest/Back

Workout 2: Legs/Shoulders

Workout 3: Biceps/Triceps

Can't gain Weight or Muscle Mass?

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