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If you are on a hunt for new muscle mass then a body building workout is the perfect thing for you.
Most body building workouts are done on a split routine where certain body parts are worked on certain days.
A very common split right now is the upper/lower, push-pull split. This is where you will do 2 days a week of lower work and then 2 days week of upper work. On one upper day focus on exercises that utilize a pushing motion such as chest presses, military presses and dips and then on the other focus on pulling exercises such as pull-ups, bent over rows, bicep curls and upright rows.
On the lower side of things in a body building workout, focus on quad dominant movements on one day, such as squats lunges and leg extensions and then hamstring dominant movements on the other, deadlifts and hamstrings curls being examples.
Another split option you could try to do is the classic body part per day split where you basically perform exercises for one part each day. So for example you could do chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday and then biceps and triceps on Friday with the weekend off. While some people swear by this routine, often it does not provide enough stimulus for muscle growth since they are only being worked one time per week.
When it comes down to choosing a routine it is going to be an individual choice of what you prefer, how much time you can spend in the gym and how your individual body reacts to exercise stress. Remember that it is important to switch things up every once in a while so do not stay on the exact same split for extended periods of time. Also be sure to allow for rest days as this is when your muscles actually recover and grow stronger. With proper planning and adjust made as you see how your body is reacting you can be sure to see some strength gains in the near future.
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