How to Design Workouts to Build Muscle
When it comes to the best workouts to build muscle, a majority of the people have no idea where to start. Their completely lost. They default to two basic routines. Basically, they will either go to the gym and do variations of bicep curls all day or stay at home and try to do sit-ups and crunches all day.
This is because there is so much confusion and chaos out there (and misinformation) that most people have really don’t know what it really takes to build muscle. As a result, they are stuck with just trying to do all the things that they see on TV or in the magazines.
This is not only a big mistake but it can lead to years in the gym with little (if any) real results. You want to build muscle. You want to get bigger and more defined. I know this because I get tons of questions about workouts to build muscle. I’m going to address some of the most common (and most important ones) here and now…
What Should I be Doing in the Gym?
Unless you are a bodybuilder, the best and most efficient workouts to build muscle are those that incorporate multiple muscle groups and will allow you to lift more weights. The focus should always be progression. This means that you want to be lifting more weight (or do an extra rep or two) compared to your last workout. This will only happen if you push yourself to newer levels and this happens the most with compound lifts.
What are “Compound Lifts”?
Compound lifts are lifts that involve more than one joint, and, as a result, more than one muscle.
The best compound lifts to do are the squats, bench presses, dead lifts and the pull-ups. If you could only do 4 exercises, this would be the four I would choose. These exercises combined work nearly every muscle in your body. They also allow you to lift heavier weights.
There’s an old saying that says, If you want to get big, you have to lift big.” These lifts allow you to lift the most weight, period. If you can bicep curl more than you bench press, then 1.) you are kind of a freak, and 2.) you aren’t building serious muscle.
Period.
You will only build muscle if you list heavier weights. Compound lifts will allow you to do that.
How Often Should I Lift Weights?
One of the best (and most overlooked) ways to build muscle is ensure that you are getting enough rest. You can have the best muscle building workouts on earth, but if you don’t get enough rest, you won’t grow.
For most people just starting out, a workout schedule of Monday, Wednesday, Friday works well. And if you split your body into two halves, upper body and lower body, you can optimize your workouts and your rest. Alternate between you upper body and lower body every other workout. So in week 1, you would do an upper body workout on Monday and Friday, and a lower body workout on Wednesday. In week 2, your upper body workout would be on Wednesday, and your lower body workout would be on Monday and Friday.
Again, the focus should be that you are able to lift more weights compared to your last workout and this will only happen if you are able to rest enough to allow your muscles to grow bigger and stronger.
As an aside, don’t neglect those lower body workouts. Working the larger muscles also helps your body produce the hormones necessary to trigger muscle growth… and there are none bigger than the ones found in your lower body. This is why squats are one of my favorite exercises.
How Many Sets and Reps Should I Do During Workouts to Build Muscle?
This is a common question. If you are just starting out, I suggest going with one warm up set and then 3 sets of 8 to 12 reps.
An example lower body workout might include squats, leg extensions, and leg curls. Each one would be done using the above set and rep scheme: 1 warm up set, and then 3 sets of 8 to 12 reps. When you can do 12 reps at a given weight, increase the weight.
If you are able to implement compound lifts into your workouts to build muscle and get sufficient rest, you will definitely start to feel stronger and look better in no time.
Questions? Comments? Leave them in the comments section below!
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