Whats your Muscle Building/Strength Routine??

Muscle building and strength building are not necessarily the same thing. Muscle building (as in deliberately gaining mass) involves a lot of isolation training, working in splits, which is not ideal for true strength gains. Strength gains are accomplished best from full body training.

I do crossfit-style circuit training Tues, Thurs, and calisthenics on a suspension trainer Sundays. Mon, Wed, and Fri are strictly cardio.

full body compound lifts 3 days a week - squats, pull-ups, bench, deads, rows, shoulder press

minimum of 150g protein daily.


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Pre-lift abs hit: 5x20 hanging leg lifts, 1min bridge pose hold, 2min front plank, 1min each side plank. Then 3 sets of 6 unless otherwise noted:

Tuesday
Barbell Squat in straight sets
Alternate sets of Bench Press and Step Ups
Alternate sets of Pullups (currently 3x2) and Dumbbell Snatch
Alternate sets of Lateral Raises, Air Bike (3x15), and Chest Fly

Friday
Barbell Deadlift in straight sets
Alternate sets of Chinups (currently 3x4) and One-Leg Squat
Alternate sets of Dumbbell Shoulder Press and Cable Kickback
Alternate sets of Barbell Curl and Exercise Ball Crunch (3x15)

Sunday
Front Squat/Push Press combo in straight sets
Alternate sets of Romanian Deadlift and Dumbbell Row
Alternate sets of Sumo Squat and Pushups (3x10)
Alternate sets of Calf Raise, Bench Dip, and Renegade Row

Yoga, ballet, and running intervals the rest of the week.

bump for later

I do ChaLean Extreme at home. Heavy weights 3x week. 1 day of circuit training. I also try and do more cardio than her plan says. I try and do cardio 3-4 days a week after weights. My goal is also to do yoga at least once a week. I work full time to support my husband and I while he is in school full time getting his masters, so we have cut out a lot of expenses including the gym. Which I miss because when we had our gym membership I would swim during the summer and did yoga consistently 2x a week.

full body compound lifts 3 days a week - squats, pull-ups, bench, deads, rows, shoulder press

minimum of 150g protein daily.


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This pretty much. + a few others.

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Power Cleans
Dips

Mon\Wed after compounds
Seated and standing calves
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Fridays after compounds
Isos in 8-12 range

All three days
Abs and grippers\rubber bands (forearm extensors) after everything else

2 day on - 1 day off bodypart split.

Chest: BB Incline, DB Incline, DB Incline Flyes / Pec Fly (rotate every other week), Weight Dips

Back: Wide-Grip and Facing Grip Pullups, BB Bent Over Rows / DB Bent Over Rows (rotate every other week), Seated Rows, Reverse Lat Pulls, Deads

Shoulders: Side Lat Raise, Front Plate Raise, DB Press, Iso One-Arm Press, Shrugs/Uprights (rotate every other week)

Legs: Squats, Leg Press, Calf Raises

BUMP

Muscle building and strength building are not necessarily the same thing. Muscle building (as in deliberately gaining mass) involves a lot of isolation training, working in splits, which is not ideal for true strength gains. Strength gains are accomplished best from full body training.

Man go sit down somewhere....

I do a few miles on a stationary and one to two miles on a treadmill after each lifting session.
Monday - Chest & Tri's
Tuesday - Rest/Basketball
Wednesday - Back & Bi's
Thursday - Shoulders
Friday - Legs & core
Weekends - Cardio/rest

I do tons of cardio so recently I started doing a modest two day split for my upper body:

Day 1: Back(lower, middle and Lats), Triceps and Hamstrings
Day 2: Abs, Shoulders and Biceps

I leave my legs out of it since I do cycling and running. tho' I understand I could benefit from also working my legs with machines and weights I just don't have the time right now.
Great workout ideas.

If anybody has a questions as to how any move is done or how to target specific muscles, I've found http://www.bodybuilding.com/exercises/ site to be a very good source of information and ideas.

i need a strength training routine, ive been focusing so much on cardio for hight cal burns over the past 3 months thay ive lost alot of muscle! damnnnn! bump for later

I like your workout OP

Here is mine

I do

Upper A
Lower A
Light Cardio/Abs
Upper B
Lower B
Heavy Cardio Abs

I do not take days off and I workout on weekends.

However, I do take one day off after a month, and a week off after Three months.


Upper A

Flat Bench Press 5x5
Cable Fly Triple Drop Set
Bent over Rows 4x8
Weighted 45lb chin-ups 3 set max
Non weighted chin-ups 1 set max
Dumbbell Single Arm Arnold Press 4x8
Side Lat Raises 3x12
1 Set EZ Bar 85lb curl max
2 Set Dumbbell Curl (varies)
1 Set Cable Rope Curl
Rope Tricep Pull Down 3x12

Lower A

Back Squat 5x15 (I prefer higher reps low weight as I am in my mid 30’s watching pressures on my left knee)
Stiff Leg Dead Lift 4x15
Static Squat 3x12
Hamstring Curl Drop set 3x12
Seated Calves 3x15
Farmer’s Walk 2 or 3 sets

Upper B

Incline Bench 5x8
Incline Cable Flyes triple drop set
45lb weighted Pull Ups 2 sets
1 set pull ups
Lat Pull downs 2x10
Cable Rows 3x12
Barbell Press 4x8
Front Lat Raises 3x12
Bar Bell Curls 3x12
Weighted Dips 45lb 2 set max
Non weighted dips 1 set max

Lower B

Front Squat 4x15
Dead Lifts 4x15
Dumb Bell Lunges 3x12
Hamstring Curl 3x12
Standing Calf Raises 3x12
Farmer’s Walk 2 or 3 sets

I began running three months ago, and started incorporating strength training two weeks ago. I use Mark Lauren's You Are Your Own Gym, he has a book that explains his exercises and an app that helps you track what you have done. I thought it was going to be easy...but either I'm a huge wimp or it's fairly difficult. The best part is that I can do these exercises anywhere, I don't have to have any special equipment or access to a gym.

Day 1: upper body
Day 2: run 5k
Day 3: lower body
Day 4: run 5k
Day 5: upper body
Day 6: run 5k
Day 7: core