With as many billions of hours that millions of bodybuilders have spent in the gym over the decades, you would think that by now there would have been some consensus as to which workout training protocol is indeed the best muscle building workout. After all, we can determine the best proteins, best cars, and best hair conditioners using science and test after test. Deciding the best muscle building workout training protocol has proven to be a much tougher task. Let’s examine the available training methodologies.

High Volume Training
Enter the gym. Choose a muscle group, such as back, arms, shoulders, chest, or legs. Complete 20 or 25 intense sets for this body part. Go home, eat, rest, and sleep. You will grow! This type of training leaves you at the gym a good 6 to 10 hours per week, and requires disciplined behavior outside of the gym to ensure recovery is optimal. Is high volume training the best muscle building workout? That’s hard to say. The best bodybuilders in the world tend to gravitate to this training methodology, so your guess is as good as mine!

High-Intensity Training
This method of is also known as low-volume training. It involves the use of a very small number of painful, excruciating sets during each workout. Instead of training with 16 to 22 sets of very good training, you will be limited to 4 or 6 total sets of all-out intensity and effort. This sort of training is very effective for some bodybuilders and powerlifters who have developed that ability to ascertain and capitalize upon the mind-muscle connection. Those without such awareness will lose size and strength very quickly on such a training protocol.

Full-Body Training
This training method isn’t that complex. Enter the gym, and hit every body part in a single 60 or 90 minute training session. Wait 2 to 3 days, and do it again! You will want to stick with the compound movements such as deadlifts, bench press, and squats in order to assure maximum muscle growth, but you’ll want to do so with a small number of sets. Devoting 12 heavy sets to back on a Monday almost assures you won’t be ready for more back movements on Wednesday or Thursday. Keep it moderate with this kind of training!

The best muscle building workout is the one that keeps delivering results. And since the human body is a remarkably adaptable organism which tends to adapt and adjust to any workload we can throw at it, then it make sense to believe that no workout will work forever. Even the top professional bodybuilders who made their marks in the sport using high volume training will often resort to a summer of powerlifting or low-volume training in order to stimulate some slow-twitch muscle fiber growth. The bottom line is that the best muscle building workout is the one that works for you – and keeps working. Now, it’s time for you to get to the gym and start employing some of the techniques listed above!

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