 If you are trying to build muscle the most efficient way, then a full body workout routine is the best thing, for the biggest gains.
But what exactly is a full body workout routine?
Especially one that builds muscle?
The Components Well let's examine the main points that every full body workout routine should contain:
Component 1 - Train each muscle with one exercise and that's it.
Workout only two to three times a week. And as you gain more muscle, add another rest day into your schedule.
So say after three weeks of doing three rest days a week, add another rest day, so that you are spreading your workouts further apart.
Component 2 - Focus more on your larger muscles than your smaller ones.
Some of the larger muscles in your body are in your legs and your chest. Shorten the time you spend at the gym. A half an hour to forty-five minutes is all you need to effectively workout to build muscle. And the workout I'm about to show you, it won't be hard to do this.
Component 3 - Perform Faster repetitions to gain more mass.
If you practice these simple rules then you will no doubt get massive gains in muscle, relatively quickly. But the secret is in the diet you implement, and also the workout you perform on a regular basis.
To get an overall look at he best training program that I have come across, take a look at The Muscle Maximzer. This program has it all. Everything that you need to know how to get the body you want is all in there.
From the diet you have to use, to the right workout that it takes for you to increase your testosterone, which is vital in building muscles and staying lean. My Full Body Workout Routine My workout involves every muscle in my body. This increases testosterone and decrease fat production. So not only do my muscles get more mass, they also are decreasing in fat.
I usually only workout three times a week, and once I notice bigger gains. I switch up my workout or I actually workout less. I found this workout on bodybuilding.com, which the exact workout can be found here. But here is my variation:
Day 1 - Lats & Triceps
Barbell Rows
One Arm lats
Dips
Plate tricep extensions
Skull crushers
Day 2 - Shoulders & Legs
Military press
Side Laterals
Plate Shoulder Raises
Jumping Leg Lunges
Leg Extensions
Hamstring Extensions
Day 3 - Chest & Biceps
Bench Press
Incline Bench Press
Decline Bench Press
Barbell Burls
Curls
Hammer Curls
Conclusion
You can find all of these exercises on BodyBuilding.com. Which will give you a large database of all exercises and workouts that you can try. But one program that stands out from the rest is The Muscle Maximizer. If you want to get the biggest muscle gains in the quickest time frame then you NEED to buy this program.
 As I have mentioned before in other articles, in my opinion your diet is the most important thing if you have a fitness goal in mind. Plain and simple, if you neglect your diet in your training, you cant ever succeed in fitness.
You just can't be efficient in doing so and your workout progress will become stagnate. The foods you eat and the times you eat them, make all the difference between success and failure, when it comes to working out.
This article will talk about the exact bodybuilding cutting diet that I have personally used and you can too. Although I can't take credit for this diet, I stand by it 100% and know that it works and if you do everything I say, you will too. If you want the complete strategy I'm about to outline, check out Four Hour Body, by Tim Ferriss. This is the book where I learned it.
Willpower - You Need To Have It If you have ever been on a diet you know that buying the foods is probably the hardest things to do, that is if you have the willpower to continue the diet. But finding foods that help you with your goals and making meals that actually taste good can be a challenge.
That is why I recommend you check out The Anabolic Muscle Building Cookbook. It is a cookbook that shows you the certain meals and recites that help you build lean muscle. If you are trying to bulk up, but also trying to gain the minimal amount of weight then you need this cookbook. It is the only one of it's kind that I can find that goes in depth about everything
about the bodybuilding cutting diet.
If you are not that experienced in cooking, like I am, check it out and earn a few
meals that will help you with your fitness goals. The Bodybuilding Cutting Diet Plan The diet I'm about to show you is the diet that helped me both get abs and to also help me build muscle without fat covering them. I'll first show you a few rules that you have to follow and then I will show you an example of a daily food log that I personally use.
Some Rules You Need To Follow
No simple carbohydrates - simple carbs are the culprit of fat gain. So you need to eliminate them from your diet. Simple carbs are usually foods that are bad for you like cookies, cakes, sugary foods, etc. Although once you are done with your diet, you can indulge in these as much as you want.
Eat a lot of eggs and milk - Eggs are the best thing that will help you build muscle. I
like to eat five egg whites in the morning. Milk is also important in building
muscle, just if you notice fat gain as you dink a lot of it, cut it down to only
a glass or two after your workout.
Eat at least every three hours.
Eat within a half an hour after working out - This could be any type of food. Your muscles
are depleted of nutrients after working out so it's important to refuel them.
Never skip breakfast!
Don't drink anything except water (With an exception of milk.)
No fruit!
Sample Diet
Breakfast
5 egg whites
Can of black beans
Bowl of carrots
Glass of whole milk
Mid morning snack
Low fat yogurt
Lunch
Grilled chicken breast with green beans
Mixed vegetables
Glass of milk
Mid afternoon snack
Handful of mixed nuts
Dinner
Steak
Mixed vegetables
Can of baked beans
Glass of milk
This is just a simple diet plan because I'm not much of a cook, but if you invest in The Anabolic Cookbook you will create a much more exciting plan than the one I just outlined. Good luck!
 In my opinion, using supplements to gain muscle is not
the most efficient way.
I think that your diet is much better at building muscle. But I'm not totally against using supplements; in fact I have used them in the past and will probably use them in the future.
But the foods you eat have much more impact on your success. But for the sake of this article, I'm going to talk about my favorite workout supplement that builds
muscle.
How To Save Money If you are a person who wants to save money by not buying workout supplements, then I have an alternative that you might enjoy. It's called The Muscle Maximizer and it is the best option you have to build muscle, despite it you want to use supplements or not.
Whether your goal is to build bulk, get ripped, or lose fat and build muscle at the same
time, this is the best option you have to finally achieve those goals. Check it out; you may change your mind about using supplements. The Best Supplement For Muscle Growth Workout supplements come in all different shapes and sizes. And are all designed for different goals. Some help you gain energy while you workout, some help you body burn fat, and some help you build muscle.
And the two that come in mind when you are trying to build muscle are protein supplements and glutamine supplements. These two types of supplements alone are more than enough to help you gain muscle. Protein Supplement For Muscle Growth Protein is an essential part of your body that you need to take in at least once a day. If you don't, your body and your muscles especially, being to break down. This is what we definitely do not want! So if you aren't already taking in enough protein through your diet, then it is definitely advisable to take a protein supplement, if you want to build muscle.
Protein is probably the most famous category in workout supplements, and that means there are many supplement companies that are making it. It is sometimes hard to determine the best companies and which type of protein to take.
But one company that has stood out from the rest is Optimum Nutrition. This is a company that makes the best and most effective protein, in my opinion. Every time I have bought one of their products I was more than satisfied with my purchase. And the best protein they make is called Optimum Nutrition's 100% Whey. This is by far the best supplement for muscle growth. Glutamine Supplement For Muscle Growth Glutamine is a lesser known supplement than help build muscle. Glutamine has the amino acids that are vital in building muscle or at least it has the potential to help muscle stimulus. Surprisingly glutamine the best glutamine is also made by optimum nutrition. Conclusion These are the two supplements I would use if I were trying to build muscle and I advise you to try them also. But as I mentioned before The Muscle Maximizer is the fastest way to help you build muscle. To be successful you need to learn about everything about muscle and The Muscle Maximizer is definitely your best choice.
 Image courtesy of rtur84/ FreeDigitalPhotos.net Diet plans to build muscle, are pretty easy to follow. You can usually eat pretty much any type food that you want, that is of course, unless you are trying to cut back on the fat.
But if your main target is to build the most muscle in the quickest time, then it really doesn't matter about the foods you eat, but how much of them you eat.
Let me explain.
It's NOT The Foods You Should Eat, It's How MUCH You Should Eat Rather than think about the foods you need to eat and which ones you shouldn't eat, focus more on the time of day you eat meals, and how much protein and carbohydrates you are eating.
If you focus more on these things, you will make you life much more easier. This is because you will have to worry less about buying certain foods and being upset because you ate a chocolate cake. This diet I'm about to show you is all about the quantity you eat, rather than the quality of
the foods you eat.
The Science Of Building Muscle But before we get started, let me talk about a program that many people have had a success in building muscle. A program that many people who have used this program, dramatically changed their lives.
It's called The Muscle Maximizer, which can be found by clinking this link. In it, you will find an incredible resource about the science of building muscle and the exact strategies that build lean
muscle.
If you ever found yourself stuck in building muscle this will eliminate your problems. It has worked for so many people that there's no reason why it can't work for you! My Bodybuilding Diet Plan There are two things that you need to change if you want to start changing the way your body looks. The two things are your diet and your workout. If you get those down to an exact science, I guarantee you that you can get a great looking body.
The Diet
The easiest way to diet is to figure out the foods that complement your goals, and eat those foods over and over again, it's that simple. It may be boring eating the same meals over and over again, so it's acceptable to have one cheat day a week.
But the principle behind eating the same foods over and over, is that you will get to your goals quicker, if you are eating the foods that help you build muscle, which will make your shopping list
easier.
The foods that I recommend you eat to build muscle are ones that are high in protein. The ones you should definitely eat are eggs, peanut butter, nuts, chicken, and beef. It's also recommended you drink a lot of milk. I have seen the biggest gains in my muscle production by drinking large amounts of milk.
You should eat at least every three hours. This will feed your muscles and ensuring that they don't go hungry. This isn't necessary, but waking up in the middle of night to have a mid-night snack, is worth it.
Eating a lot will also get your digestive juices flowing, giving you more muscle.
So two points to take away is, to eat as often as you can, and eat as much as you can.
The bodybuilding diet plan is one that doesn't have many rules, but you should always keep track of the foods you are eating. You could keep a food diary, to make this easier.
The Food Groups To Focus On Most
Protein Foods
Vegetables
Carbohydrates
Dairy
The Workout
The workout you perform on a regular basis isn't that crucial to building muscle, as much as your diet is. So choose a workout that only involves you do workout 2-3 times a week.
Make sure that you target your legs, especially.
Working out your legs will increase your testosterone levels, which is very important building muscle. When I'm tying to build muscle, the workout I use is this one.
 If you don't already know, Ronnie Coleman is a figure in the weight lifting world that is considered a God!
And it is good reason why someone would want to get the workout he does, because everyone wants to look like him.
And that is why I have decided to compile the exercises into an article so you can perform the same routine.
I have personally used this workout myself and I have experienced great results in building muscle. For the sake of this article I am only going to talk about Coleman's muscle building workout, but you should also note that he has a cutting workout that works just as good for cutting fat.
If you don't already know who Ronnie Coleman is then check out this video. Be ready to be amazed!
The Ronnie Coleman Workout Routine (Note: Every set should have about 10-15 repetitions. And every exercise should have three sets.)
Day 1
Barbell squat
Hack Squat
Leg Extensions
Standing Leg Curl
Lying Leg Curl
Sitting Leg Curl
Calve Raises
Day 2
Barbell Row
One Arm Dumbbell Row
Dips
Dumbbell Triceps Extensions
Skull Crushers
Day 3
Military Press
Side Dumbbell Laterals
Front Dumbbell Raise
Bent Over Deltoid Raise
Day 4
Bench Press
Incline Bench Press
Decline Bench Press with dumbbells
Barbell Curl
Preacher Curls
Hammer Curls
Day 5
(Repeat Day 2)
Day 6
(Rest)
Day 7
(Rest)
This is a workout that I found to be one of the best to help you build muscle. But there is also another option you have when you are trying to build muscle and that is The Muscle Maximizer. Most people don't know about it, but it will totally transform the way your body looks, helping you lose fat and building muscle.
The Muscle Maximzer is a system that gives you all the information you need to have a body like you always wanted. It will give you all the diet plans you will ever need and will guide you throughout each workout.
It shows you what works and what doesn't when it comes to working out. So if you want a step-by-step system The Muscle Maximizer is your fastest and best option.
What It Takes To Build Muscle Like A Bodybuilder The first thing you need to do if you ever want to look like a bodybuilder is to stay dedicated to your workouts. Do you have what it takes to workout, even when you don't want to? If you don't keep up with your workouts, day in and day out, you will never succeed.
You may have some success, but nowhere close to you're fullest potential. That's why you need to workout despite how you feel.
The second thing you need to know is the right diet you need to implement. And in my opinion the only diet that will help you build a massive amount of muscle is The Muscle Maximzer.
You should also be able to allow your muscle to rest. If your muscles don't have time to rest then you could actually lose muscle. So make sure you take at least 2-3 days a week off over working out, it will pay off in the long run.
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