Experienced weight lifters will agree when I tell them that lifting weights requires a lot of dedication and time. If you go into a body building routine half-heartedly you will most likely not see much in the way of results. In fact, you have to change your lifestyle altogether by eating high quality foods and getting plenty of rest if you want to grow massively.
If you live a busy life and want to save some time in the gym, then I suggest you do a lot of compounded exercises. By doing this, you are targeting a lot of muscle groups per exercise so in essence you do not have to perform as much. Below are my recommended weight lifting workouts.
Bench Press
These is a great workout for your upper body, targeting four muscle groups all at once. Mainly the chest of course but you end up working out the biceps, triceps and shoulders as well. One trick to make this more effective is proper form. Start by laying on the bench and clipping your shoulders as close as you can. This will isolate the chest muscles more, enabling you to lift more weight. Try to do this as slow as you can also to put more pressure on the muscles.
Squats
This is for the lower body especially for your quads. It is a great workout that builds a lot of mass and even works out the core muscles. As you ascend, always tighten your abdominal muscles. This will not only exercise them but also make you lift more weight. Again, proper form is important here. Always protrude your buttocks as you go down so all the pressure is put to your quads and not your back. Most weight lifters injure their backs when doing this and we do not want that to happen to you.
Dead Lift
Finally you have dead lifts which target the legs as well, specifically the hamstrings this time. This is the most dangerous of the three workouts and I suggest you use a weight lifting belt when doing this to protect your back. To prevent injuries, try to keep the weight closer to your legs, making sure you do not put excessive pressure on your back.
So there you have it. The workouts above can be accomplished in around 30 – 40 minutes and if done properly and will give you a lot of muscle gain if you do it over a prolonged period. Always have a good muscle building diet plan if you want to boost your gains, and ensure that you get adequate rest between workouts to allow your body to grow.