The most effective way to gain mucle mass is to design a well thoughout muscle building workout.

Building muscle requires a good plan no different to anything else you would like to achieve in life.

Warmup, workout and cool down periods are mandatory parts of your workout. Warm up and cool down are almost more important than the exercise period itself as they protect the muscles from injury and get them ready for exercise.

You could start your warmup by doing some cycle work. Nothing strenuous just enough to raise the heart rate. Follow this with your weight warmup. The weights should not be your maximum weights but enough to get the muscles ready for work. Taking a willy-nilly approach to your muscle exercises by just wondering in to the gym and starting your exercises will lead to injury. Once you’ve injured your muscles you can say goodbye to the gym for a little while thus defeating the purpose of going in the first place.

Muscle gain starts with the workout part of your muscle workout.You need a very good plan here as well.There should be no doubt in your mind as to what you are going to be doing in terms of reps, weights and sets for each muscle group you’re exercising that day.Turning up willy-nilly and just doing various exercises without any real plan means you will get diminished results.

Your workouts will be so much better when you have a plan to follow. It also means you have a way of tracking your progress.

By creating small micro-tears in muscles by picking up heavyweights you start the process of muscle growth. When the body heals these tears it it makes the muscles stronger than they were before and thus bigger.Therefore keeping detailed record of our exercises is imperative.

The previous week we were to 2 sets of five reps with 20 kg.In order to get bigger muscles we need to increase the intensity of the exercise either by picking up a heavier weights or doing more repetitions.Since ideally the number of repetitions should remain low in this case we would plan to pick up the 20kg for 7 reps and 2 sets.

Without knowing what weight and repetitions you did last week it is impossible to know what you should do this weekIs it at least clearer what the significance is of planning your muscle building workout.

You should also plan to only exercise one muscle group once per week.In other words don’t try to exercise your legs twice a week as this will defeat the purpose of maximum muscle gain.

Let’s say on day one in the gym you exercise legs and abs and on day two you exercise triceps, chest and shoulders. Combining forearms, biceps and back is make the week a wrap. Make sure that you have at least one days rest between days in the gym.

The final part of your workout plan is deciding which exercises you want to do for each muscle group.for example for back exercises you could deadlifts, overhand chin-ups, bent over dumbell rows.

As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.

For large muscle groups limit the rep to between five and seven. For small muscle groups limit the wraps to between ten and twelve. Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.

So have fun planning your muscle workout Good plans always bear fruit.