About Muscle building workout plans

As you already know, you need to engage with workouts and build your muscles along with time. It can deliver the most impressive results to you with developing the muscles that you have in your body and ending up with excellent outcomes at the end of the day from muscle building workout plans.

You just need to make sure that you are following appropriate muscle building workout plans, which can offer the most results at the end of the day. Here’s a quick overview of a muscle building workout plan that any person can follow. This workout plan guarantees to deliver positive results to you as well. 

Workout plans muscle building.

Building body muscles should be done according to the following workout plan. This muscle building workout plans guarantees to send positive results on your way. All you have to do is to stick to it and enjoy the returns that will be sent on your way at all times. 

1. Lift heavy

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It is better if you can focus more on lifting the heaviest weight possible. Then you will be able to increase the overall ability that your body has to develop the muscles effectively. You need to hit the gym and do it.

That’s because you will not be able to find an appropriate environment to lift such heavyweight at home. It is also better if you can increase the total number of reps that you are engaging with as well with muscle building workout plans. 

2. Employ progressive overload

If you want to get your muscles to grow along with time, you should make sure that you are employing progressive overload at all times. In other words, you should be increasing the workloads that you face.

When you keep on increasing the workloads like that, you will be able to get yourself adapted to it. Then you can end up receiving the maximum outcomes that will be offered to you.

You can take a look at the new and innovative methods available for you to overload the body muscles. Along with that, you should also be thinking about reducing the rest time that you are experiencing in between sets. This will help you to accelerate the results that you are receiving from muscle building workout plans. 

3. Ensure you use your hypertrophic range

Hypertrophy is the same wording that is being given to get bigger muscles. You need to make sure that you are using the hypertrophic range to secure perfect results with mass development exercises.

When this takes place, you will be able to maximize muscle development as well. In order to achieve that, you should keep on working out, and you need to enhance the reps that you do. Then you will be able to end up with getting maximum benefits out of muscle growth. 

4. Always have the right amount of rest

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Rest is something important that is needed for the development of muscles. When you are working out, your muscles will be subjected to wear and tear. You will be able to provide the appropriate support needed for muscle development along with the rest that you are getting. Due to the same reason, it is important for you to obtain the right amount of rest.

Every single muscle that you are subjecting to heavy workouts will need around 48 hours to 72 hours to end up with fully developing. On the other hand, you should also keep in mind that you have the freedom to attack such a muscle group only for one time a week. If you can stick to this, you will be able to receive maximized results with muscle development at the end of the day. 

5. Eat to grow

While you are consuming food, you need to have the mission of gaining weight in the back of your mind. Then you will be able to fuel up your body and end up receiving maximum possible results at the end of the day. Weight gain and muscle building exercise go hand in hand.

You need to make sure that you are including proteins in the meals that you are consuming. There should be at least 1g to 2g of protein in what you consume for every pound of the body weight. Along with that, you should also make sure that you are taking in at least 2g of carbs per pound of bodyweight that you have as well. On top of that, you need to make sure that you are taking in lots of healthy fats as well. Diet and workout both are important.

5-day workout plans for men to muscle building

Here is a convenient five-day workout plan for muscle building workout plans, which you will be able to follow in order to end up with securing the best possible results at the end of the day from these best workout

Day 1: Back and triceps

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  • Lat pulldowns – 4 sets x 12 reps
  • Bent over barbell rows – 4 sets x 10 reps
  • Arm dumbbell rows – 4 sets x 10 reps
  • Pull-ups – 4 sets to failure
  • Close grip bench press – 4 sets x 8 reps
  • Skullcrushers – 4 sets x 12 reps
  • Cable pushdowns – 4 sets x 12 reps
  • Triceps kickbacks – 4 sets x 12 reps

Day 2: Chest and biceps

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  • Dumbbell presses – 4 sets x 10 reps
  • Dumbbell flyes – 4 sets x 12 reps
  • Cable flyes – 4 sets x 12 reps
  • Dumbbell pullovers – 4 sets x 10 reps
  • Barbell curls – 4 sets x 10 reps
  • Alternating dumbbell curls – 4 sets x 12 reps
  • Concentration curls – 4 sets x 12 reps
  • Preacher curls – 4 sets x 12 reps

Day 3: Rest

You should take a rest on the third day to recover your muscles and receive the support needed for getting bulky along with time. 

Day 4: Legs

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  • Barbell squats – 4 sets x 12 reps
  • 45-degree leg press – 4 sets x 10 reps Quad extensions – 6 sets x 12 reps
  • Stiff legged dumbbell deadlifts – 4 sets x 10 reps
  • Dumbbell lunges – 4 sets x 12 reps
  • Lying hamstring curls – 6 sets x 12 reps
  • Standing calf raises – 5 sets x 12 reps
  • Seated calf raises – 5 sets x 12 reps
  • Bodyweight calf raises – 5 sets to failure

Day 5: Shoulders and traps

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  • Seated military barbell press – 4 sets x 10 reps
  • Seated Arnold Press – 4 sets x 12 reps
  • Lateral dumbbell raises – 4 sets x 12 reps
  • Forward plate raises – 4 sets x 12 reps
  • Smith machine shrugs – 4 sets x 10 reps
  • Reverse Smith machine shrugs – 4 sets x 12 reps
  • Dumbbell shrugs – 4 sets x 12 reps

Read Also: Best Shoulder Workouts For Women

Day 6: Rest

You can dedicate the sixth day for rest as well. Then you will be able to support the muscles that are subjected to wear and tear to end up with the proper recovery. 

Day 7: Abs and “catch up.”

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  • Decline bench crunches – 6 sets x 12 reps
  • Weighted rope crunches – 4 sets x 10 reps
  • Leg lifts (weighted if possible) – 4 sets x 10 reps
  • Planks – 4 sets x failure

Learn more About Weight Gain Fitness

FAQs on Muscle Building Workout Plans

Is working out everyday good for building muscle?

Working out every single day is not good for the muscle development goals that you have defined in life. That’s because you need to make sure that you are providing enough rest for the muscles to recover and grow as well.
You should, at most, workout for a period of three consecutive days. It is better if you can reduce this to two days to end up receiving the best results. The remaining days can be left for taking rest. You need to make sure that you don’t engage with any form of workout on the rest days.

Do push-ups build muscle?

Yes, push-ups will be able to help you with building muscles. However, push-ups are more effective at providing you with the chance to build the muscles in the upper body.

How do skinny guys gain muscle?

Skinny muscles need to work out and prepare the muscles to gain muscles. If a skinny guy can stick to a solid plan, it will be possible to end up with the best outcomes at the end of the day. 

Is a 30-minute workout enough to build muscle?

Yes, a 30-minute workout is more than enough to help you build muscles. However, you should carefully pick the workouts that you are going to engage with during this 30-minute duration. 

How long does it take to build muscle tone?

You will be able to build muscle tone within a period of just one month. All you have to do is to create a proper plan with solid workouts and stick to it. 

Take It Seriously

Now you know how to come up with your own muscle building workout plan. You can create such a plan and end up receiving maximum results at the end of the day. You will fall in love with what you are getting out of such a workout plan. 

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