Workout Schedule For Building Muscle.

Isometric exercises have been used for rehab of muscles and joints for a while now.

When performing isometrics you can do pushing and pulling movements. For new lifters this type of approach to coaching is terribly effective, as you do not overtrain and giant muscle groupings get more time to recover. Being that it's a non weight bearing exercise it can be done on off days or light workout days as a supplemental resistance training workout.
Gain muscle