what is the best muscle building progam to use at the gym?

I want to grow 2 inches before, How can I?

Answers:
I would go like this if first starting out. This routine hits every major muscle group.

Day One

Bench Press 3 sets, 8 reps
Incline Press 3 sets, 8 reps
Shoulder dumbbell Press 3 sets, 8 reps
Laterial Raises 3 sets, 8 reps
Upright Row 3 sets, 8 reps
Shrugs 3 sets, 8 reps
Triceps extension 3 sets, 8 reps
Triceps kickback 3 sets, 8 reps

Day Two

Lat Pulldown 3 sets, 8 reps
Dumbbell Row 3 sets, 8 reps
Row 3 sets, 8 reps
Bicep dumbbell curl
Ex Bar Curl
Seated Dumbbell Curl

Day Three

Squats 5 sets of 9
Leg Press 3 sets, 8 reps
Leg Extension 3 sets, 8 reps
Hamstring Curl 3 sets, 8 reps
Calve Raises 3 sets, 8 reps
Lunges 3 sets, 8 reps
Abs with ball 3 sets, 8 reps

Day 4 and 5 REST!

It is important to start very light so that you can get the feel of the weights then slowly work yourself up. Once you can do more then 11 or 12 reps, then it is time to increase the weight by either 5 or 10 pounds but not more.

Once you're advanced., I would go

Day One

Dumbbell Bench Press
Incline Dumbbell Press
Bench Press (wide grip)
Dips
Narrow Grip Bench Press (About 10 to 12 inches apart)
Triceps extension
Triceps Kickback
narrow stance pushup

Day Two

Lat Pulldown
Dumbbell Row
Cable Row
T-Bar Row
Lat Pulldown behind the head
Chip Ups
Bicep dumbbell Curl
Peacher Curl
Ez Bar Curl
Seated Dumbbell Curl
Calve Raises

Day Three REST!

Day Four

Seated Shoulder Presses with Dumbbells
Upright Row
Standing Military Press
Shrugs with Bar
Seated Military Press
Upright Row with Cable
Front Raises
Laterial Raised
Shrugs with Dumbbells

Day 5

Squats
Leg Press
Lunges
Seated calve raises
Leg extenions
Ham string curl
Back Extensions
Deadlift
Standing Calve raises
Abs

Day 6 and 7 REST!

In the advance I would start out with 3 sets of 5 to 8 reps. Once you have some endurance, I would increase it to 5 sets. It usually takes 6 months to a year of consistant weight training before you are ready for the advance.

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Other Answers:

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If you are a beginner do a three day rountine like this one for maybe six months: Mon, Wed, Fri or Tues, Thurs, Sat

Abs
Crunches2x50-limit

Chest
Bench Press2x8-12
Pullover2x8-12

Back
Bent Over Rows2x8-12
Stiff-Legged Dead-Lift2x10-12

Shoulders
Behind the Neck Press2x8-12
Upright Row2x8-12

Arms
Standing Barbell Curl2x8-12
Tricep Pressdowns 3xMax

Legs
Squats2x12-20

Every 1-2 weeks increase the weight on all your lifts by 10%. Don't worry if you can't do it every time. Move up as your body permits.

(Three Days Per Week)
Source(s):
Bodybuilding 101 by Robert Wolff
Body For Life by Bill Phillips
Arnold Swartzenegger's Encyclopedia of Modern Bodybuilding
Super Squats by Randall Strossen

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what is the best muscle building progam to use at the gym?

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