Could you suggest a workout for building muscle?

Hi Matthew,

To build muscle and gain weight you will need to concentrate on your nutrition as well as training program. You should concentrate on big compound exercises such as dead lifts, squats and pressing movements. You want your rep range to be within 8-12 for each exercise. I would also recommend splitting your week into 5 days and split your muscle groups for different days.

Mon-Day1-Chest
Tues-Day2-Back
Wed-Day3- Rest
Thir-Day4-Legs & Core work
Fri - Day 5- Rest
Sat-Day1- and repeat

That is a sample training week you should vary your rep ranges each week and after 30 days or so mix your workout up a bit to keep your body guessing and growing.

As for nutrition you need to be consuming 1.6-2g of protein per kg of body weight and consume 20% more calories than your daily needs. If you need more information I'll be happy to help.

Hi Matthew

For details on diet for gaining size, see:

http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid

...and my recommendations for the best exercises are the same as Liam's in the following answer:

The best exercises to build all round mass?

Building muscle is all about big compound exercise and diet. So a summary would be

Chest - bench press bar and dumbells plus flyes
Back - Weighted pull ups, bent over rows and dead lifts
Arms - Biceps curls EZ and dumbell, Tricep extensions and skull crushers and can do close grip bench press
Shoulders - Bar and dumbell shoulder press, lateral raises and rear deltoid movements
Legs - Squats, deadlifts, calf raises
Abs - see the question about abs exercises

Mark article is good food wise.

Matthew,

There are no one-size-fits-all mass building workouts that will work for everyone. You must individualize your workouts to suit your own needs, abilities, and interests.

For building mass, I would focus on multijoint, full body movements that target several major muscle groups such as squats, presses, pull ups, push ups, etc. Reduce the duration of your conditioning sessions while bumping up the intensity. Gradually increase your food/drink intake by eating quality foods. Consume plenty of protein in the form of fish, lean meats, nuts, and seeds.

Most importantly, be patient. Do not rush the process. Gaining muscle takes time.

Harrison