Let me tell you building muscles is easy you just need to follow the right workout routine and diet plan.
Choose one goal as people get confused on building muscle and losing fat just choose one goal and be consistent. You can read more about this here Build Muscle And Lose Fat At The Same Time?
Your diet should be on point as you need to be in a calorie surplus to grow muscles.
Basically, you need to eat more than your body burns.
We all are in a different stage of working out some one might be just starting new and some might be advance but regardless of that below are the fundamentals you need to know to grow muscles.
The Most Basic Facts About Building Muscle
- Progressive Overload
Progressive overload is the king of them all. This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. Most often, that means increasing the weight, reps and decreasing the rest.
- Eat enough calories
Most people who struggle to gain weight misunderstand the most basic principle – ‘the body will only grow if you provide it with sufficient high quality calories each day’. In other words, you need to consume more calories than you burn each day! Here’s a handy
- Be smart and choose the most effective muscle building exercises
Choosing the right muscle building exercises can make the difference between endless frustration and achieving the physique of your dreams. Build your routine around basic compound exercises such as squats, deadlifts, bench presses, lat pull downs (or chins) and shoulder presses. Performed correctly, these core exercises will stimulate muscle growth and strength like no others, due to the stress they place on your muscles, and the nervous and hormonal responses they produce.
Once you have your diet in check and you know the fundamentals, the next aspect you should focus on is your workout routine. If you follow a solid diet and routine, you will be covering roughly 95% of the relevant factors in order to be on your way to your goal physique.
As a beginner, you should not try to design your own routine. There are many reputable workout programs available online which have been run by thousands of beginners with great results. For that reason, I recommend searching online for a routine, reading some reviews, and selecting one that looks like it produces results and looks like a routine you would enjoy. Beginners like to over complicate their workout program. There is no need to.
There are various styles of routines that you can do which I will discuss below. After, I will discuss which I would personally recommend as a beginner. Then, I will recommend some examples of a routine you should do as a beginner.
4 types of muscle building workout routine for men
- Body Part Splits
A body part split routine is where you dedicate each workout to one or two specific body parts. There are many variations but the most common is a 5 day split where there is a day for chest, back, legs, arms, and shoulders. With body part splits, you only hit each muscle once per week.
- Full Body
A full body routine is where you hit your entire body in each workout. Unlike a body part split, the typical full body routine is 3 days per week, essentially every other day. The main focus is on compound movements. With full body workouts, you end up hitting each muscle three times per week.
- Upper/Lower Split
An upper/lower split is where you hit your upper body in one workout and lower body in another workout. There are different variations but it’s most common for the routine to be 4 days per week alternating between an upper body workout and lower body workout. Each muscle gets hit twice per week.
Push/pull/legs is where you divide your workouts into push workouts, pull workouts, and leg workouts. Push workouts focus on chest, shoulder, and tricep movements. Pull workouts focus on back and bicep movements. Leg workouts focus only on your lower body. With push/pull/legs, you are typically working out 6 days per week. You hit each workout consecutively with a day off, and then hit another 3 workouts and repeat. You could do only 3 workouts per week but then that would be considered a variation of a body part split where you combine body parts in each workout and hit everything once per week.
My Recommendation For Best Workout Routines For Beginners
As a beginner, I strongly recommend full body routines. A full body routine allows you to learn and develop the correct movement patterns for the main, compound exercises such as bench press, squats, deadlifts, rows, and others. These are the best exercises to build both size and strength so as a beginner; you should be spending as much time as possible learning how to do them correctly. You will be doing each of these exercises frequently, around 2-3 times per week, which will be plenty of time to practice and improve.
Further, as a beginner, you’ve never trained before. This means that it doesn’t take much to stimulate your muscles to grow. You don’t need to blast a muscle for an hour because you’ll be sufficiently stimulating the muscle with only 1-2 exercises per session. Additionally, you will be recovered and ready to hit those muscles again within 48 hours so it does not make sense to wait a full week to hit those muscles again. Basically, it’s the most efficient way to gain both size and strength.
Lastly, full body routines allow you to build a solid foundation of strength the quickest. You will never see a very muscular guy who can only bench 135 pounds or max out on squats with 185 pounds. To build muscle, you need to build your strength up to a certain point. By performing the main compound movements multiple times per week, you will be able to build up you strength the fastest.
Other Recommended Beginner Workout Routines
My Recommendation For Best Workout Routines For Intermediate
It is a typical 5 day split that will yield impressive muscle gains.
You now know everything you need to know about how to build muscle successfully. We’ve covered the main muscle building requirements as well as the best workout.
Now remember you need to take action and stick with the plan and be consistent.