You want to develop a muscle building program that you can live with. You have read books and it seems like everyone recommends something different. Which one do you choose?

All muscle building programs should include three factors. The first is the weight training itself. The second is the proper diet. The third is surprisingly rest. Each of these factors is equally important in a muscle building program. Let’s look at each and determine what is best for you.

Weight training can be basically broken down into two categories. HIT or High Intensity Training calls for 1 – 3 sessions of full body training each week. All of the repetitions are done to failure. This means that you do the repetition until you are unable do the repetition again. Periodization means that you will do light workouts for three weeks, medium workouts for three weeks and heavy workouts for three weeks. These workouts are typically done 3 times a week. Each period of exercise stresses one part of the body. These two categories can be and are modified to include some of each category in a workout. The most effective workout is one that exercises multiple muscle groups at one time.

A low fat high fiber diet is essential in any muscle building program. Low fat, high fiber foods provide the body with what it needs to create muscle. Foods high in fat content like most fast foods, do not supply the body with what is necessary to build muscle. Your muscle building diet is not only what you put into your body but also when you put it in. Frequent small meals are better than a few large ones. You control your workout to build the muscle that you want. You can control what you put into your body to help it build that muscle.

Any muscle building program must include rest. When you exercise your body your muscles will become sore. This soreness is your body’s way of saying that you have broken down muscle fiber. Your body needs a rest period to rebuild that muscle fiber. Your body as it rebuilds the muscle fiber will recognize that the fiber that was there wasn’t strong enough to do what you asked of it. Your body will rebuild that muscle fiber stronger and larger. No, you aren’t the six million dollar man, but your body will and does recognize the need to rebuild bigger and better.

An effective muscle building program consists of 3 parts, weight training, nutrition and rest. If any of the three are neglected, then it will take the muscle building program a longer time to produce the desired results. Muscle building programs are not just about being a “gym rat”. Muscle building programs are an all-encompassing exercise in discipline.