There is no magic that can turn you into muscular overnight. Instead, muscle growth takes time and persistence. If you are thinking about taking this journey towards life fitness, then don’t get bugged by the false myths. You must have heard some of them by yourself too, like bulking up requires expensive supplements and equipment, or it’s not a sustainable process, not everyone can bulk up, etc. They are all false!
I am a personal trainer at Meridian Fitness. I have seen lots of such cases where people fall for myths and give up on their dreams. But this would not be the case for you because, in this article, I will help you untangle all your thoughts and burst the myth bubbles. Not only this, I will also help you understand the following rules that will lead your way:
- The science behind building muscles
- A perfect curated workout routine to build muscles
- Do’s and Don’ts of the fitness journey
- Tips to improve the effectiveness of your workouts
- At last, nutrition that will help you along your way
So, let’s get into it and take your first step towards your goals today.
The Science Behind Building Muscles
When we talk about muscle building or working on muscle growth, it is really important to know about some of the crucial variables that play an important role in this. There are a number of variables that are crucial, and we can’t skip them; we are on our way to achieving this. Which are:
- Hormones like testosterone and growth hormone
- The amount of amino acids and other nutrients in the body.
The strategy here is that if you want to work out to build muscles, you have to speed up the synthesis rate of the muscle and protein blocks. For that, continuous resistance training with a full-body workout and sufficient amounts of protein intake will help you. Naturally, our body is in the continuous process of renewing protein building blocks in order to maintain muscle mass. Hence, Increasing sufficient amounts of protein and reducing the amount of protein breakdown will build your muscles.
Thoughts of Experts on this
According to a study, the right amount of resistance training will trigger your body to build muscle. However, the condition here is that you must take an adequate amount of calcium, protein and other nutrients. While researchers are still studying this to crack the other codes of muscle building, it has been the only proven way ahead.
Formula of Building Muscle
According to a physical expert, Shawn Pedicini, “The best way to build up and gain muscle mass is weight training.” Also, when it is about physique enhancement, physical training and muscle strengthening become the first priority. Consistent full-body workouts will help you improve your body mass index, build lean muscles, and add more definition to your physique with the perfect amount of bulk.
So, do you want to build muscle? If yes, then this is for you! Building muscle will require you to stick to the schedule and be committed. Also, there is a bubble burst, “There is no shortcut of building muscles, instead it is a very challenging and long way to go.”
Perfect Full Body Workouts Plan for the Muscle Build-Up
At Meridian Fitness, I have witnessed people achieving their goals through a constant workout in a gym under the supervision of personal trainers. They reach their goal easily by gaining 0.5-2 pounds monthly, which is a very good approach to building healthy muscle.
Fact check: Muscle gains vary from person to person according to their physique.
Again, it varies from person to person as everyone is beautifully unique from others. For some, it might look like a very small amount to gain, but over time, there are going to be sweeping changes. So, let’s take a look at this muscle workout routine for the paradigm shift.
Best Splitted Workout Schedule for the Muscle Building
| Days | Muscles | Exercise |
| Monday | Chest and Tricep | Bench Press: 3 sets x 8-10 repsIncline Dumbbell Press: 3 sets x 8-10 repsTricep Dips: 3 sets x 10-12 repsTricep Pushdowns: 3 sets x 10-12 reps |
| Tuesday | Back and Biceps | Deadlifts: 3 sets x 6-8 repsPull-ups: 3 sets x max reps (or assisted pull-upsBarbell Rows: 3 sets x 8-10 repsBicep Curls: 3 sets x 10-12 reps |
| Wednesday | Rest and Recovery | StretchingMassage or Foam rolling for recovery |
| Thursday | Legs and Shoulders | Squats: 3 sets x 8-10 repsLunges: 3 sets x 10-12 repsShoulder Press: 3 sets x 8-10 repsLateral Raises: 3 sets x 10-12 reps |
| Friday | Arms and Abs | Skull Crushers: 3 sets x 10-12 repsHammer Curls: 3 sets x 10-12 repsRussian Twists: 3 sets x 15-20 repsPlanks: 3 sets x 30-60 seconds |
| Saturday | Full Body Circuit | Circuit Training: 3 roundsPush-ups: 15 repsBodyweight Squats: 20 repsBent-over Rows: 12 repsDumbbell Shoulder Press: 12 reps3 circuits |
| Sunday | Rest and Recovery | Active recovery: Light walking, yoga, or swimming |
The Detailed Workout Routine
Monday is the Chest and Triceps:
- It starts with the Bench Press. I recommend using the flat bar, or you can use a spotter, too, which is crucial for safety reasons.
- Then comes the Dumbbell Press, it primarily works on Triceps, shoulders and chest. Because of their prominent look they are sometimes considered as vanity muscles.
- Tricep Dips will work on your tricep muscle and will do more than the isolated tricep exercise. Hang on the bar and keep your torso straight through the exercise.
- There are many Tricep PushDown variations, you can choose any of them as per your convenience. I recommend the cable station with adjustable weights.
Tuesday is for Back and Biceps:
- Deadlifts are a classic intensity training exercise perfect for muscle building in the upper and lower body. Due to the blend of heavyweight and compound movements, they really promote strength and muscle growth.
- It is a compound exercise involving Pull-ups that incorporates core muscles and the upper body. If you are a beginner, you can start with the full-ups. Plus the muscle build-up, 12-15 reps of 2-3 sets will work.
- Barbell Rows are a back exercise, but they engage the whole upper body muscles. Moreover, they will strengthen your spine.
- It is a very common yet definitive exercise, Bicep Curls. It will build, tone and strengthen your bicep muscles. To grow them bigger, you must do at least 3 sets of 12 reps.
- There are more Bicep isolation exercises like hammer, lad pull and Zottman curl. Also, you can add a Row and dumbbell pullover to your exercise routine for back training.
Wednesday is for Rest and Recovery:
- Stretching is a mandatory step to add to your workout routine to calm soreness. Taking a day off from workouts and stretching will help your muscles repair quickly and build better.
- Sports massage or foam rolling will prevent adhesion buildups as you seek your way to build muscles.
Thursday is for Legs and Shoulders:
- A famous exercise, Squats, is also very effective, engaging the core, glutes and calves. Furthermore, it improves balance and strengthens lower body muscles if done correctly.
- A leg day cannot be completed without the Lunges. It increases the muscle mass and builds up the lower body muscles.
- Shoulder Press is a compound exercise. It works best on the shoulder, triceps, and chest muscles.
- 2- 3 sets of Lateral Raises will bring the definition to your arms, curves and chest.
Friday is for Arms and Abs:
- Skull Crushers is my favourite exercise when it is about building muscle. Moreover, it boosts the stability of your shoulders.
- For the arms exercise, it is quite complex. Chin-ups not only add muscle mass, they also add definition to your arms.
- While improving the balance and strength of Russian Twists, it works on the abs muscles and back muscles. It is one of the great exercises to sculpt your core.
- Planks are a retro exercise that really helps strengthen full-body form and improve stability and balance. They work best for the core and back muscles.
- I would suggest you do Cable Crunch with a weight machine. It will help you to build some of the tough-packed abs.
Saturday is Full Body Circuits:
Saturday would be Circuit Training Day, where you will do endurance training, HIIT, and resistance training with very little to zero rest. That will include the following full-body workouts:
- Do Push-ups from 13-16 reps
- Without any break start Bodyweight Squats, do the 13-15 reps
- With zero rest, rush over to Bent-over Rows and 13-16 reps
- Again, without any rest, start the Dumbbell Shoulder Press and do 13-16 reps
- Hurry over to the Lat pull machine and did 13-16 reps
- Lastly, do the bicep curls 12-15 reps.
This would be your first circuit after, now take 5 minutes rest, drink water and then repeat the circuit.
Sunday is Recovery Day:
After 5 days of split exercises, take Sunday as your recovery day. You can choose a massage and do swimming to recover the tears of your muscles. Swimming will drastically decrease muscle inflammation. On the other hand massage will work as the foam roller will increase the blood flow and reduce muscle tension.
Finally, you should also make sure you get enough rest to allow your body to recover. A healthy diet and steam bath will help with muscle recovery.
Tips to Optimise Your Workout Routine and Gain Muscle
Exercise has many health benefits besides just toning the full body, strengthening and building up muscles. Still, resistance training and protein-enriched diets are the only journey leading to these goals. Using muscle strength against high to medium levels of resistance. To make this journey easy for you, I have given below some tips that will help you accelerate your speed.
1.Decide Your Targeted Repetitions
The first one is, track your repetition continuum, which means if you want to build your muscles choose the amount of weight that you can only do 1-20 reps hard. In a simple world the weight you can’t lift more will build your muscles more.
2. Choose the Right Weight
Whether you are a beginner or mid-level trainer, the weight you choose must be heavier. It will signal your body to grow muscles and fill the strength gap.
3. Modify Your Exercises Gradually
The key to gaining muscle mass is to keep modifying your exercise and gradually increasing your weight. This will keep challenging your muscles and improve their strength and growth.
4. Free Weights or Machines
Free-weight (body-weight) exercises are very efficient in sculpting your body and defining the muscles. In addition to improving your workout efficiency, this will also lower the chance of injury. Simple workouts only work on one muscle, while free-weight exercises work on a group of muscles. If you’re a teenager, this will be a perfect start. Furthermore, for more information, you may find workout plans for teenagers.
5. Some of the Reasons your Workout routine is not Working
a. Not enough Compound Exercises
This is because compound exercises involve multiple joints and muscles, which require more strength and energy to lift. Additionally, compound exercises engage more muscle fibres and increase strength more quickly.
b. Too much Cardio
The second most common reason is beginners do more than enough cardio. That starts cutting the muscle mass. For a better warm-up, I advised doing quick and more efficient interval training instead of slow ones.
c. Not Enough Food
In order to make your body work hard, you have to fuel it well. Otherwise, it will lose weight. Hence, to keep your body in an anabolic state, intake sufficient food at 4-5 meals per day.
6. Nutrition Intake
Your diet is the second half of the muscle-gaining plan. No matter what training you opt for, it will not work for you until you really put some effort into your diet. Amino acids are essential for muscle growth and recovery. Make sure to get enough amino acids in your diet. Do not skip this step, and do supply all the important nutrients to your body, which are:
1. Protein
Take enough quantity of the protein that surpasses your protein decomposition and build muscles. Some of the protein-rich foods are eggs, beef, fish, and tofu. In addition, you can take protein smoothies and powders into your diet.
2. Caloric Surplus
If you want to gain muscle only, not fat, you have to consume 300- 500 calories above your baseline.
3. Post Workout Nutrition
Post-workout nutrition is as important as the pre-workout booster. It will help your body recover and refuel energy. Ensure that you eat a meal within 45 minutes of your workout, for example, protein-rich food and carbohydrates.
The Bottom Line of Gym Workout Routine
I conclusion, Though it seems simple, gaining muscles is challenging. However, with regular practice and dedication, you will be able to achieve your fitness goals. Do not forget to:
- Regular Exercise: Building healthy muscle is a slow and time-consuming process that may take months or years of regular exercise along with proper nutrition.
- Progressive Overload: One more tip to promote muscular growth is to increase the weight you lift and the resistance level gradually.
- Keep Variety in Workout: Keep the variety in your exercises to target the different muscle areas. At least work, every group of muscles twice a week, and keep pushing your workout limits. Compound exercises should also be blended with simple exercises in the training regimen.
Finally, listen to your body and adjust your routine accordingly. Moreover, maintain a balanced diet because eating the right food at the right time will help you maximise your performance. Lastly, don’t forget that anything is possible with hard work and determination!
FAQs
It is time to address any queries and doubts you might have. Let’s walk you through the most frequently asked questions and their answers below.
1. How Long is the Gym Session?
To build up your muscles, take gym sessions that last 45 minutes to 125 minutes.
2. How Many Times a Week Should I Go to Gym?
At Least go to the gym 4 days a week to ensure you have worked on every muscle adequately.
3. What is the best gym routine to gain muscle?
At Least a 15-week mass-building program with a 5-day split workout routine.
4. Which type of workout is best for muscle gain?
Compound exercises that recruit multiple muscle groups simultaneously are best for muscle gains. Examples include deadlifts, squats, pull-ups, bench presses, and shoulder presses. Here you can get help from the weightlifting guide.
5. What gym exercises build the most muscle?
The top muscle-building exercises are Deadlifts, squats, pull-ups, bench presses, and shoulder presses, which are due to their compound nature and ability to target multiple muscle groups.
