In order to get a muscular body, you must have a good workout program to build muscle that comprises of all the relevant instructions and guidelines to allow you to work and rest your body properly to gradually grow bigger muscles.
When it comes to building muscle you have to give your body a good reason to change, and you need to create that reason through the way you carry out your workout.
A Workout Program Is A Detailed Plan Of Action To Build Muscle Mass
Along with a good muscle building nutrition plan, a well-structured and properly-outlined workout program is crucial for achieving any worthwhile muscle building goals. And of course, actually following the program and remaining consistent with your training is also very important to get good results.
A workout program to build muscle should be aimed at strength gain and progressive overload, which is best accomplished by a weight lifting routine. But bodyweight training can also work well.
A weight training plan must be designed properly to address all the relevant elements to create the right impact on the muscle for strength and growth.
There are many variables that are part of weight training that all play their specific role in the muscle building process. And keep in mind also that weight lifting is not used for building bigger muscles only. It can also be used to maintain muscle, burn calories, improve health, improve fitness and increase muscle density without an increase in muscle size.
Therefore, any workout program that you are using to build muscle mass should show you all the various things you need to do, when and how to perform them correctly to progressively gain strength and build bigger muscle through a number of workout sessions until you transform your body to the level of muscularity you want it.
Follow Your Workout Program To Build Muscle From Start To Finish
Your workout plan will be your blueprint for starting and progressing towards a muscular physique. It should consist of all the necessary instructions that will play their specific role in making something happen that should, over time, give you the quantity of muscle mass you are after.
Everything that you do in your workout program should contribute to the muscle building process in some way such as: targeting specific muscle groups, breaking muscles down, and allowing time for muscle recovery and repair.
Muscle building workout programs may vary in structure and methodology, but there are a number of general rules that all muscle building workout programs must follow.
The following are the various components that muscle building workout programs generally consist of.
Weight Lifting Exercises: Compound And Isolation
There are a vast amount of weight lifting exercises that are used to work the different muscle groups to create damage and in turn, build them up. Your muscle building workout program should outline which exercises to perform on the targeted muscle groups in each workout session for tear and consequent growth.
Weight lifting exercises can be grouped into two broad categories called compound and isolation.
Compound exercises are multi-joint movements that work several muscles or muscle groups at the same time when you executed them. They are great for building muscle when you want to put on muscle mass efficiently. They include exercises such as deadlift, squat, and bench pressing.
Isolation exercises are single-joint movements that work only one muscle or muscle group at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension.
Number Of Reps
A rep is the number of times you lift and lower a weight in one set of an exercise. Lifting and lowering a weight 8 times before setting the weight down means you completed 8 reps for that exercise. Doing the correct number of reps for an exercise at the right time is another important aspect of a muscle building workout program.
Rep quantities and the way you perform them have a great impact on the muscle. When you are lifting to build muscle, the number of reps per set that you perform should be at the correct range suitable for creating muscle fiber tear, because muscle damage leads to increase in muscle size.
If your reps are too low or too high it may be ineffective for building muscle, but suitable for having a different impact on the muscle. For example, strength gain without an increase in muscle size is accomplished with low reps, and muscular endurance is accomplished with high reps.
The number of reps incorporated into a program for gaining muscle may vary in accordance with the preferences of the creator of the program, the strategies they are using, the main goal of the program etc. However, most muscle building programs use the 6-12 rep range for gaining muscle size. Reps 1-5 is suitable for gaining strength without muscle size, and reps over 12 are suitable for improving muscular endurance.
Along with the size of the weights and type of exercises, reps and sets play a great role in creating the right amount of damage to the muscle for growth to happen. Therefore, when you are after bigger muscle size, the key is to keep pushing for weights that will allow you to perform the right number of reps that will stress the muscle as much as possible, which is most commonly 6-12 reps.
Number Of Sets Per Exercise
A set is a group of reps that you perform for an exercise. They are basically a specified quantity of reps. Sets are separated by a short rest period at the end of the last rep which allows muscles to recover partially before beginning the next set. Let’s say you completed 12 reps of an exercise, at the end of that 12th rep you completed a set. Then, you’ll rest for a few seconds and start another set.
Your workout program to build muscle needs to specify the correct number of sets to perform for an exercise on a targeted muscle group to have the right effect on the muscle. Rest periods between sets also have effects on the muscle, so it may also be outlined in a workout program.
Like reps, the number of sets for any type of exercise for building muscle will vary amongst programs.
Specified Days To Workout (Workout Session) And Days To Rest
All workout programs to gain muscle mass must specify the routine on which days to workout and which days to rest. The reason this is important is muscles must be given sufficient time to recover after being worked in a training session. The process of muscle growing bigger in size takes place not during the training itself but after, when you’re resting.
The most common workout routine structure for building muscle is the split routine. The idea behind this routine structure is to work different muscle groups on different days of the week while giving each muscle group adequate recovery time. Therefore, all targeted muscle groups get worked over a specified number of days in the week with specified rest days for recovery.
Workout splits are usually in 2-day, 3-day or 4-day. The number of days represents the number of workout sessions it would take to work all targeted muscle groups, meaning all the targeted muscle groups would get worked over the specified number of days – 2, 3 or 4 days. The remaining days would be days for recovery.
The other type of workout routine is the full-body workout. This routine will call for you to train all your major muscle groups in one workout session. A full body workout must never have consecutive workout sessions. Each workout day must be followed at least by one rest day for the muscles to recover and repair.
Cardio exercises are used for burning fat to help the body stay lean. Controlling body fat while building muscle is a very important aspect of a workout program to build muscle when you want to end up with a lean muscular body.
Many workout programs to build muscle would suggest how to perform cardio. But because cardio can hinder the muscle building process for some people, some
persons who find it hard to gain weight should minimize cardio.
People who need to control body fat would need to include the right amount of cardio. The key to controlling body fat when building muscle is to make the right adjustment to your calorie intake and cardio routine so that you do not gain too much fat when building muscle mass.
In conclusion: The above are the main elements of a workout program to build muscle that have to correspond with each other for gaining muscle mass, as well as creating other effects on the muscle. While this article by itself is not a workout program it does highlight the important points that everyone needs to know before selecting a workout program to start building lean muscle.