The Best Muscle Building Routine

How to put together your own muscle building program for maximum efficiency and results

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

The Best Muscle Building Routine – what is it? This is one of the most common questions I get asked when I’m training in a new client. My answer is always, “why this one of course”. If it wasn’t I wouldn’t be putting them on it. In this article I explain how to design your own muscle building program to make it extremely efficient.

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The secret to the best Muscle Building Routine rests in Logical Body part Sequence, or LBS for short. LBS dictates that you start with the largest muscle group first and then work your way down to the smaller assisting muscle groups.

The reason behind this is pretty simple. If you exhaust smaller stabilising muscles first, say the triceps and then try to lift a heavy enough weight to conventionally “stimulate” the chest (we know better though..) then the tired triceps will fail and you won’t be able to lift as much…or worse you could drop a barbell on yourself.

That said it doesn’t play much significance in Isometrics as the ideal is to maximally stimulate the fibres of a given muscle. Our reason for following LBS is a little more complex and involves the nervous system.

In order to create an anabolic response (this is when muscle tissue gets made) the central nervous system must be sufficiently excited. As such when we put together a specific muscle building routine we do it to stimulate the body and nervous system as much as possible. To do this we start with the largest muscles possible – creating the maximum effect.

Leaving the type of exercise you are doing out of the equation for a moment each workout should follow this layout;

  1. Legs
  2. Back
  3. Chest
  4. Abs
  5. Shoulders
  6. Triceps
  7. Biceps
  8. Forearms

A good beginner’s routine involves stimulating the body with two or three exercises in this manner.

There are exceptions though. Different methodologies and specific goals require different lifting sequences – Some advocate working out the lower body, then upper then lower – to promote cardiovascular fitness. Others concentrate on excellent compound movements. Others still start with the small muscles to balance their physiques. More spilt up their workouts working different body parts day by day. Everybody has their own muscle building routine, but if you want maximum gains in minimum time stick with LBS.

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