How To Build Muscle - Best Muscle Building Workout, Diet & Exercises. I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics were (and still are) as bad as can be, yet my only goal was to figure out how to build muscle as fast as humanly possible. So, like most people with this same goal, I started reading everything I could about the best workout, diet and exercises for building muscle. I spent money on the supposed best muscle building supplements, books and magazines, read countless websites and articles, and tried tons of methods and programs. The problem is, after nearly 2 years of researching and trying things out first hand, I ended up getting virtually nowhere. In fact, the insane amount of conflicting, deceptive and all around terrible advice out there just left me more confused than when I started. Now, over 1. 0 years later, I know exactly what I did wrong. I understand what works and what doesn’t. I see what workout, exercises, diet and supplements are best, and which are absolute crap. I know exactly how to build muscle successfully, and I want to help you avoid making the same mistakes I did. How To Build Muscle: The 4 Requirements. In the most basic sense, I can sum up over 1. There’s a million little details that go into making these requirements take place, but they are all honestly just minor details. Unfortunately for most people (including myself early on), it’s that focus on the little stuff that prevents us from taking care of the important stuff required for muscle growth to occur. So, let’s stop that now. Below is everything you need to know about how to build muscle as quickly and effectively as possible. It’s the one workout factor that matters more than ALL of the others, and it’s the one workout factor that truly dictates your success. It’s a little something known as progressive overload, and it’s an absolute muscle building requirement. What Is Progressive Overload? Progressive overload basically refers to the fact that our bodies will NOT build muscle unless we give them a significant reason to. Meaning, if you don’t make some form of progress during your workouts and gradually increase the demands being placed on your body, then your body will have no reason to build muscle. So it won’t. If you keep lifting the same weights on the same exercises for the same number of reps the same way you previously have, your body will stay exactly the same. You must gradually increase the training stimulus in order for positive results to occur. If you just keep doing what your body is already capable of doing, it basically thinks: “Alright, I see we already have the muscle mass needed to meet these demands, so no additional muscle will be needed.”But if you INCREASE those demands by lifting just slightly heavier weight, or lifting the same weight for additional reps, or just doing something that increases the demands being placed on your body, then your body will basically think: “Wow, in order for me to perform under these conditions, I’m going to need to build more muscle.”That means you could be using the best muscle building workout and exercises in the world and doing everything else perfectly, but if progressive overload isn’t taking place, you will NOT build muscle. Simply put, progressive overload is what signals the muscle building progress to occur. Every other aspect of your workout is secondary in comparison. How To Make Progressive Overload Happen. With progressive overload being the true #1 goal of every muscle building workout, you probably want to know how to make it happen. Well, there’s many ways to do it, but the simplest and most common method goes like this: For each exercise in your workout, you’ll be lifting a certain amount of weight for a specific number of sets and reps, right? Now, let’s pretend that for some exercise, you’re going to be lifting 1. This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep. Let’s also say you were able to do this successfully. Good job. Next time you do this exercise, increase the weight to 1. Let’s say you attempt this new heavier weight (1. So, let’s say you try and get one set of 1. Good, more progression. Next time, you may get 1. And the time after that? There's no distinction between sexes when training for muscle hypertrophy. To build muscle mass, a frequent training program consisting of lower. A 3-phase double-blind, placebo- and diet-controlled intervention study was conducted. Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2. This extremely helpful guide, called the A weight loss study conducted by Ray Wu showed people who posted progress photos, lost 1.2lbs per week compared to 0.27lbs for those that didn't share. Hello, I am on Day 11 of the MAF test. The first week went very well, this second week I have a headache as a detox symptom, I suppose. I am drinking plenty of water.The NowLoss Diet shows you 4 easy steps to follow to eat whatever you want, whenever you want and still lose weight fast whether it be healthy or unhealthy foods to. Follow a weight-lifting regimen that works different muscle groups on different days, and allow yourself two days' rest. 147 Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked. With Thor: The Dark World coming out soon. 2 steps on How to Lose Weight Fast are 1. Pick a fast weight loss plan 2. Get motivated to lose weight fast. Lose up to 10 pounds in first week with the steps. You must increase the weight to 1. This is the most common example of progressive overload, and it’s not only the biggest requirement of your muscle building workout, it’s the biggest requirement of building muscle, period. Caloric Surplus: The Key To Your Diet’s Success. Once you’ve created progressive overload, your body begins the muscle building progress. The very first thing it does is look around and make sure it has all of the supplies it will need to actually build new muscle. If it does, muscle will get built successfully. But if those required supplies aren’t available, the process ends before it even gets started. To prevent this from happening, you need to use your diet to provide your body with all of the supplies it needs. Now, there are quite a few supplies that your body uses during the overall muscle building process, but NONE of them are more important than a caloric surplus. What Is A Caloric Surplus? A caloric surplus is simply what happens when you eat more calories than your body needs. You see, everything we do burns calories, and everything we eat contains calories. If we consume exactly as many calories as we burn, everything will just be maintained. However, if we eat more or less than that amount, very different things will happen. This causes your body to burn stored body fat for energy instead, and this is how you lose fat. If you consume MORE calories than this amount, a caloric surplus is created. This means your body ended up with left over calories that it never needed to burn, and it will look to store them on your body in some form (fat or muscle). Now, for the average person, these extra calories get stored on the body as fat (this is how people get fat, by the way). But for people like us who are working out correctly and using progressive overload to signal the muscle building process to occur, those left over calories will instead be used to build new muscle mass. If that “signal” didn’t exist, we’d just get fat. However, it’s that signal that causes those left over calories to get used as muscle building supplies instead of just becoming body fat. Once again, this is why progressive overload is the key to your workout. How To Create A Caloric Surplus. The goal is to eat more calories than are needed to maintain your current weight, but not exceed the amount needed to support muscle growth (you’ll just end up getting fat if that happens). So, here’s the best and simplest way to figure it all out. Somewhere in that range will be your daily calorie maintenance level, which is the amount of calories you need to eat per day to maintain your current weight. Men, people who are more active, or people who have a hard time gaining weight should use a number in the middle- upper end of their range. Women, people who are less active, or people who gain weight easily should use a number in the lower- middle end of their range. Now, take your estimated daily calorie maintenance level that you just figured out and add 2. This is the ideal daily caloric surplus. Any less would slow down the muscle building process to nonexistent levels, and any more would lead to excess fat gain. Start eating this amount of calories each day and weigh yourself at least once per week first thing in the morning before eating or drinking. If you’re gaining weight at a rate of 0. If you’re gaining less than that or nothing at all, add another 2. If you’re gaining more than that, subtract 2. When you find the amount of calories that allows you to gain weight at that ideal rate (0. Keep eating that amount each day to build muscle as effectively as possible. This is how you supply your body with the calories it requires for the muscle building process to take place. You can easily get caught up in what type of diet is the best, and which foods are better than others, and how many grams of carbs you should eat. As you learned before, as long as you’re making progressive overload happen in your workouts, you’ll get positive results. However, implementing the remaining workout components in the ways that are proven to work best will definitely improve those results. My article about Workout Frequency explains all of this in great detail. Best Muscle Building Schedules. For beginners, virtually EVERY recommendation is the same. More about that here: Full Body Workout. For people who are past the beginners stage, there are many options that can work for building muscle. More often than not, I recommend either the 3 or 4 day upper/lower split. I explain the full details of this split along with a few other schedules I like in my article about my favorite Workout Plans and Weight Training Splits. Best Muscle Building Intensity & Volume. As far as intensity goes, you’ll typically want to do between 5- 1. With volume, the goal is to do just enough total sets, reps and exercises for each muscle group to provide the proper muscle building signal, but NOT too much that it cuts into recovery and prevents this process from taking place. In most cases, 8- 1. PER WEEK is ideal (chest, back, quads, hamstrings), and 0- 8 total sets PER WEEK for smaller muscle groups that get significant indirect volume when the bigger muscle groups are trained (like biceps, triceps and shoulders) is ideal. My main article about Weightlifting Workout Routines covers both of these topics in much more detail. Check it out if you have any questions. Best Muscle Building Exercises. In general, the best muscle building exercises are the ones you’ll be able to progress at most often. And, in most cases, this means big free weight and body weight compound exercises like. After that, a secondary focus on isolation exercises (like dumbbell flyes, bicep curls, triceps extensions, lateral raises, leg curls, etc.) can often be useful in most muscle building workout routines. Workout Schedule - Best Weekly Weight Training Schedules & Splits. Choosing your overall weekly workout schedule is one of the key aspects of creating the weight training routine that is best for you. What makes it a little tricky is the fact that there’s a lot of ways it can go. The amount of potential workout schedules, splits, and plans to choose from is enough to make your head explode. However, you can greatly narrow them down to just the handful that are best for you by factoring in 3 key workout schedule requirements. They are: Your workout schedule must fit your ideal training frequency. The workout split you choose must allow you to reach the weight training frequency that is BEST for your specific goal and experience level. Meaning, do you need a split that allows you to train each muscle group once per week, twice per week, or 3 times per week? Your workout schedule must fit your personal weekly schedule. How many days can you actually manage to work out per week? Are there specific days you can work out on and specific days you absolutely can’t? Do you need to take the weekends off, or are the weekends the days you need to train on? Your workout schedule must fit your training preferences and needs. Fitting your ideal frequency and personal schedule is what’s most important, but at the same time you should also actually enjoy what you’re doing and make sure the smaller details suit you and your goal. Once those 3 factors are taken into account (and the crappier choices have been eliminated), we’re only left with a few to choose from. So, I figure the best thing to do now is go through those few and list what I (and many others) consider to be the best weekly weight training schedules and splits for various goals and experience levels. You can then pick the one that seems best for you. Specifically, intermediate or advanced trainees with virtually any goal (building muscle, getting “toned,” increasing strength, improving performance, etc.). Additional Details: I discuss this split in detail right here: 4 Day Upper and Lower Body Split. The 3 Day Upper/Lower Split. Week 1. Monday: Upper Body Workout. Tuesday: off. Wednesday: Lower Body Workout. Thursday: off. Friday: Upper Body Workout. Saturday: off. Sunday: off. Week 2. Monday: Lower Body Workout. Tuesday: off. Wednesday: Upper Body Workout. Thursday: off. Friday: Lower Body Workout. Saturday: off. Sunday: off. Weekly Schedule: It’s 3 total weight training workouts per week done in an every- other- day format with 2 consecutive days off at the end. The workouts alternate between upper and lower body so that you do Upper, Lower, Upper one week, and then Lower, Upper, Lower the next. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 4th or 5th day, making this a moderate frequency split. Best Suited For: Most of the population, most of the time. Specifically, intermediate or advanced trainees with virtually any goal (building muscle, getting “toned,” increasing strength, improving performance, etc.). This is just a slightly less frequent 3 day version of the 4 day upper/lower split mentioned earlier, so it’s still best suited for the same people. The only difference is that this version is more ideal for people who can only train 3 days per week (or would just prefer to) as well as people who prefer the slightly reduced frequency. Additional Details: I discuss this split in detail right here: 3 Day Upper and Lower Body Split. The Rotating Push/Pull/Legs Split. Week 1. Monday: Chest, Shoulders & Triceps. Tuesday: Back & Biceps. Wednesday: off. Thursday: Legs & Abs. Friday: off. Saturday: Chest, Shoulders & Triceps. Sunday: Back & Biceps. Week 2. Monday: off. Tuesday: Legs & Abs. Wednesday: off. Thursday: Chest, Shoulders & Triceps. Friday: Back & Biceps. Saturday: off. Sunday: Legs & Abs. Weekly Schedule: It’s either 4 or 5 total weight training workouts per week (it changes from week to week) done with a 2 on/1 off/1 on/1 off format that repeats every 6th day. This means the days you work out on will change from week to week unlike the previous schedules shown where the workout days always remain fixed and constant. This could be a big problem for many people from a scheduling standpoint. Weight Training Frequency: Each muscle group/body part is trained once every 5th day, making this a moderate frequency split. Best Suited For: Intermediate or advanced trainees whose primary goal is “looks” related (building muscle, getting “toned,” etc.) AND who also have a very flexible schedule. Additional Details: I discuss this split in detail right here: Push/Pull/Legs Split. The Push/Pull Split. Week 1. Monday: Chest, Shoulders & Triceps + Quads & Calves. Tuesday: off. Wednesday: Back & Biceps + Hamstrings & Abs. Thursday: off. Friday: Chest, Shoulders & Triceps + Quads & Calves. Saturday: off. Sunday: off. Week 2. Monday: Back & Biceps + Hamstrings & Abs. Tuesday: off. Wednesday: Chest, Shoulders & Triceps + Quads & Calves. Thursday: off. Friday: Back & Biceps + Hamstrings & Abs. Saturday: off. Sunday: off. Weekly Schedule: It’s 3 total weight training workouts per week done in an every- other- day format with 2 consecutive days off at the end. The workouts alternate between “pushing” muscles and “pulling” muscles so that you do Push, Pull, Push one week, and then Pull, Push, Pull the next. It’s basically a 3 day version of the previously mentioned Push/Pull/Legs split, only here the “legs” workout is eliminated. Instead, leg training is also divided up in terms of “push” (quads/calves) and “pull” (hamstrings and usually abs) and then included along with the upper body push and pull workouts. The only potential issue with this schedule is the overlap between quad and hamstring exercises. Meaning, training hamstrings and then quads with just 1 day in between could potentially be problematic for some people from a recovery standpoint. Weight Training Frequency: Each muscle group/body part is trained once every 4th or 5th day, making this a moderate frequency split. Best Suited For: Intermediate or advanced trainees whose primary goal is “looks” related (building muscle, getting “toned,” etc.). My Recommendations. In all honesty, all of the weight training schedules and splits shown above can work to some degree for virtually every goal and experience level assuming everything else is done properly. However, the goal here isn’t to just choose one that works. It’s to choose the one that will work BEST for you and your exact schedule, preferences, needs, experience level and goal. So, here are my personal recommendations for which workout schedule I feel would be best for you: For beginners with any goal, the answer is extremely simple: the 3 day full body split. It is the most proven and recommended workout schedule for beginners, period. For intermediate or advanced trainees whose primary goal is increasing strength or improving performance, the 4 day upper/lower split or the 3 day full body split are my top choices. For intermediate or advanced trainees whose primary goal is “looks” related (building muscle, getting “toned,” etc.), the 3 or 4 day upper/lower split is probably my #1 choice most of the time, although the push/pull/legs split is an equally perfect choice if you have a schedule flexible enough to make it work. Sure, there are various other workout schedules and splits out there that can work for you (some I like, most I hate), but more often than not, these are the ones that have been proven to work best. What’s Next? Once you’ve selected a weight training split and set up your overall weekly workout schedule, it’s time to actually plan out what you’re going to be doing during those workouts. First up is figuring out what your ideal intensity level is and answering the old “how many reps per set” question. Check it out: The Ultimate Weight Training Workout Routine). HASfit's Free 9. 0 Workout Schedule To Build Muscle Fast! Includes: Workout Plan, Exercise Routine Videos, Muscle Building Diet, Bodybuilding Fitness Program. HASfit’s free 9. 0 Day Workout Schedule To Build Muscle makes muscle growth and getting ripped simple! We provide the workout routines, exercise schedules, meal plans, and the best workout motivation. Begin gaining weight and muscle mass with our 9. Day Bodybuilding Workout Schedule below! The 9. 0 day workout schedule will repeatedly challenge your body into new muscle growth. Scientists agree that variety is a major key to muscle gain and avoiding plateaus. This muscle building plan employs a variety of techniques to continuously shock your body to gain muscles including hypertrophy training, drops sets, high volume training, strength training, powerlifting, high intensity interval training and even some MMA workouts! We use muscle confusion workouts to keep it fresh for both your body and mind. MEAL PLAN: Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan. INSTRUCTIONS: The exercise plan outlines 1. Each week utilizes a new muscle growth technique with 5 – 6 workouts per week and 1 – 2 OFF days. You may mix up where you take your OFF days as long as you take the correct amount of days OFF for the week. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each exercise routine in its entirety. EQUIPMENT: This muscle building program requires basic fitness equipment. The body building plan requires dumbbell’s, a barbell, and a cable pulley machine. If you don’t have access to any particular equipment used, then just swap out the exercise with one of your favorite movements for that body part or check out our exercise index for a replacement. WARM- UP and COOL DOWN: Start each workout with the warm up exercises and end each workout with cool down exercise stretches for flexibility.
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