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I don’t know about you but personally there is just something about exercise that is stimulating to me – whether it be mentally, physically and to even emotionally as well. Physical routines, especially the high intensity weight training programs, push your body to its highest capacity; even beyond what you previously thought you couldn’t handle. In every given exercise, you need to focus that you are executing it with the correct form without compromising weight amount and number of reps that are essential. And of course, seeing the results – it’s the icing on the low calorie chocolate fitness muffin, so to speak. It’s the best part.

Now that we are prepped and revved for action, let us have a study on the best muscle building training that will give anyone their most amazing body as soon as possible. There are two main weight training practices being used today: the high intensity training and periodization.

High intensity training is basically hitting your workout sessions strong and always to the limit. You can go to the gym around two to three times a week spending an hour to an hour and a half on short but very intense training modules. As your strength and stamina inevitably grows, you are expected to increase the weight load or number of repetitions in each given set. In applying this type of training, your body gets used to wield the required intensity you want from it to perform according to your standards. You will see the outcome much faster and your body is pushed to it’s limits.

Periodization programs will give your body a larger window of time to familiarize itself and develop into the physical stress you are inflicting on it. In this particular school of training there is light training for about three weeks, proceeded by another few weeks of medium training and finishing with heavier training. Your focus is to not over train the muscle groups in the body; instead you are gradually building up the strength and muscle mass over a period of time. The phases in Periodization ensure that your body will not grow stagnant by staying on one level for long periods.

Both philosophies have advantages and disadvantages; the most effective approach is to incorporate what will work specifically for your own body. Many people find that a three to four day split workout of low volume but high intensity training is the best muscle building plan for them. Remember to change the drills and weights every one to three weeks for maximum efficacy.

Feel free to use these exercises to help you get started in your fitness goals.

Legs: squats, leg presses, lunges, and leg curls

Arms: barbell curls, triceps extensions, wrist curls

Chest: flat, inclined and declined bench press, dumbbell flyes

Shoulders: seated shoulder press, military press, dumbbell shoulder press

Back: shrugs, deadlifts, seated rows, rope pull downs, hyperextensions

Stomach: crunches, leg raises

The most effective weight training programs are those that may be difficult but challenge your body to improve and go the distance in its physical endurance goals. Whatever your incentive is – good health, to look good or strength training; keep on pushing yourself and you will discover personal contentment with a job well done.