There is some major key parts to a successful body building routine. I -will go over a routine that -was created by a personal trainer for me, and it -worked -wonderfully.

The first thing is to remember that in order to build muscle, your body needs to feed your muscles. In order to gain muscle -weight one must (only if he/she is -working out) eat 1 gram of protein to 1 kilogram of body -weight each day in order to have efficient muscle gro-wth. Diet is essentially the most important part of body building. -when trying to gain -weight in muscle mass one should eat every 23 hours, or 6 small meals a day. Each meal should contain a serving of protein. Most meat the size of the palm of your hand has around 15 25 grams of protein in it. Along -with the protein, lots of carbs and a good multi vitamin should be taken.

Second thing is to get a simple routine and stick to it. It is best to split your -workout into 2 days.

Day one For your chest and triceps do 3 sets of dumbell Press, 3 sets of incline dumbell press (or bench press) and 3 sets of dips. For your back and biceps do 3 sets of chin ups, 3 sets of one arm ro-w, 2 sets of reverse flys, and 2 sets of bicep curls. This should only take an hour or 2.

Day t-wo For your legs, lo-wer back and abs do 4 sets of squats, 4 sets of lunges, 2 sets of hamstring curls, 2 sets of calf raises, 4 sets of situps, and 2 sets of lo-wer back raises(done on a exercises ball). This should only take an hour or 2.

Rotate this 5 6 days a -week.

For the first 2 -weeks of your -work out each set should consist of 15 reps. If you cant do 3 sets of 15 reps -with the -weight you've chosen, then use a lighter -weight. If you can’t do 15 reps of chin ups, do not -worry, do as many as you can!

The 3rd, 4th, 5th, and 6th -week you should use a heavier -weight and drop your reps do-wn to 8 per set. Ill explain -why belo-w.

The 6th, 7th, 8th, 9th, 10th, and 11th -week lo-wer your -weight and raise your reps up to 12.

Finally after 11 -weeks drop your -weights again and do 15 20 reps for one final -week.

The -ways reps -work is as follo-wed

13 Po-wer
36 Po-wer
68 Strength
810 Strength
1012 Hypertrophy (muscle gro-wth)
1215 Hypertrophy Endurance
1520 Endurance

Include at least 5 hours a -week of cardio exercise.

This simple -work out routine should allo-w you to put on around 5 lbs of muscle mass if not more. Repeat and add to it if you feel like it, but it’s a very effective and simple routine that actually -works if you stick to it faithfully.