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All weight training routines for building muscle, no matter how new or old, stand on three major pillars. If you are considering any new program, make sure that these three items are dominate the program's methodology.

First pillar: You need to progressively stress your muscles with increasing weights.

Your program should have you lifting weights heavy enough to produce gains in a short amount of time. Dozens of reps with lower weights are not the answer for building large muscles. Fewer reps of heavier weight over stresses your muscles causing damage, damage that needs to be repaired and rebuilt, larger than before.

Aerobic exercises are fine for losing weight but do not help you gain muscle.

Second pillar: You need a sound nutritional plan.

The wrong combination and/or amounts of the right foods is almost as detrimental as eating the wrong foods entirely. You will be be eating a great deal while you train. You must make sure it is the right kind. Lean protein, complex carbohydrates and unsaturated fats plus some green vegetables and low sugar fruits are all you need. A proper portion of protein and carbohydrate should be in each meal. And, you should be eating five or six times per day to keep your blood sugar at a constant level, to keep from being hungry and eating the wrong food and to keep your metabolism running at peak efficiency.

Also fundamental to your nutrition program is proper hydration. Two sixteen ounce glasses of water at each meal is not too much. Water will assist in filling your stomach and ward off hunger pangs. You shouldn't have hunger pangs when you eat every two or three hours but you definitely won't with 16 or more ounces of water at each meal.

Third pillar: Eight hours of uninterrupted sleep each night. Let's face it, you're going to be tired. You're going to need sleep like almost never before. Plan on it. Eat your last meal of the day at least an hour or more before sleep and don't exercise right before sleep either. Your raised metabolism post-workout will keep you up.

Remember, it during the recovery period where your muscles grow. Make sure they have the time to do so. Stressing muscles that have not had proper recovery is a waste of time and effort. You are better off waiting and allowing your muscles to rest than to add more training.

Bonus material

If you are carrying extra weight, you should be doing a moderate amount of aerobic exercise. This should be done on your rest days to keep your metabolism up and to burn through some of those extra calories.

By moderate, I mean thirty or forty minutes of brisk walking. You should not be going hell-bent-for-leather. This is maintenance exercise. The real work is done with the weights.

When you build muscles, those muscles are going to be burning up extra fat no matter what you do, so there is no need for hours of aerobic activity.

Use the above criteria for choosing weight training routines for building muscle.

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