As with any intelligent weight training program, the most important aspect of all is progression. The Muscle Building Workout Routine is no different. For each exercise, I have prescribed a number of sets to do. You may have noticed that I also prescribed a range of reps for each exercise , or rather than one exact number.

If you are unable to reach the set and rep range with a given weight, then your goal is to simply get additional reps in each of your sets until you reach that prescribed set and rep goal. For the bench press in the Upper Body A workout, I prescribed 3 sets of reps. Your workout may look like this:.

In this example, you have successfully reached the prescribed 3 sets of reps with whatever weight you were using lbs in this example. You were able to do between 6 and 8 reps in all of the 3 sets. This means that the next time you do this Upper Body A workout, you should increase the weight you lift on the bench press by the smallest increment possible usually 5lbs.

This means next time your workout may look like this:. In this example, you increased your bench press by 5lbs.

This is good and means progressive overload has occurred. However, in this example you failed to get all 3 sets in the rep range. It just means that during your next Upper Body A workout, your goal is to increase in reps instead of weight.

So, the next time you bench press it may go like this:. In this example, you were able to successfully add an additional rep to all of your sets. Congrats, progressive overload has occurred once again. This also means that all of your sets are now in the rep range, and this means you can go up to lbs the next Upper Body A workout.

It may go something like this:. In this example, more progressive overload has occurred as you have gone up 5lbs on your bench press. As you just learned, this is perfectly normal. It just means your goal next time is to try to get additional reps.

Good job, more progressive overload has been made. And then the next workout comes along and you get 8, 7, 6 or 8, 7, 7 or 8, 6, 6, or 8, 8, 7 or 8, 8, 8 or anything similar.

Perfect… all 3 sets are now within the prescribed rep range. Basically, as long as your first set reaches the top end of the prescribed rep range 8 in this example and the other sets are anywhere within the range, you should increase the weight being lifted by the smallest possible increment the next time you do that exercise.

And, just in case it needs to be said, this is EXACTLY how you should progress with every exercise and every prescribed set and rep goal. I will also mention that you will have workouts where you are unable to progress on certain exercises, but are able to progress on others.

In some cases this may go on for a while with certain exercises especially isolation. This is normal. Working your core will also need to be incorporated into a fitness routine for overall muscle building, but that is a topic for a different day.

If you find that you are finishing 10 reps with minimal fatigue, you will need to increase the weight. You may start with doing pound bicep curls during your first few weeks, moving from 8 to 10 reps. Once that 10 reps becomes easier, it is time to move up to It appears that longer rest, about minutes, is better for muscle growth than rest periods of 60 seconds or less.

However, other studies have shown no difference in shorter versus longer rest in regards to muscle growth.

In my opinion, in order to avoid injury and give your best effort in each set, I advocate for about a two-minute rest period between sets.

Holly Smith, M. Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races. Holly joined the Fit Father Project in May as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

Always consult with your doctor before making health decisions. This is not medical advice — simply very well-researched info on muscle-building workouts for men. And when it comes to online content, integrity and trust is everything.

We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Thanks for checking out the blog. First Time? Exercise , Muscle Building , Tutorials , Workouts. Fact Checked. Muscle Building Workouts for Men: Power Up at Any Age!

A re you looking for a solid routine to gain mass and get shredded? You need some effective muscle-building workouts for men! Strong, fit, healthy. All you have to do is eat well, work out, and lift some weights, right?

As easy as this sounds, it becomes much harder to achieve as you get older. This is not just a myth. But, with the right muscle-building workouts for men, it can be done! Don't forget to eat right, too!

Check out this easy-to-follow muscle-building diet plan. Discover the 5 best exercises here. Furthermore, hypertrophy is most encouraged by a rep range of 6 to 12 and sets in the 3 to 6 range. Week two is all about increasing the weight from the previous week while maintaining workout intensity.

You will still focus on the same movements, as well, since by now you should be used to the form and can really maximize your lifts. Aim for an increase of 2 to 8 pounds per lift. Day One: Chest, Shoulders, and Triceps. Day Three: Quads, Calves, Glutes, and Hamstrings.

Day Six: Quads, Calves, Glutes, and Hamstrings. In week three, we will work on increasing intensity and weight. In weeks one and two you established a good level of strength and should now be able to endure heavy weights for just a few more reps per lift.

We will also introduce a few new movements to create variety and challenge those muscles from various angles. Once again, aim for an increase of about 2 to 8 pounds per lift. In this last week, really push yourself and give it all you can at each session.

In addition to having a workout plan and executing it consistently, there are many things you do inside and outside the gym that can make or break your results.

In fact, training, although very important, is just one small portion of your end results. Besides your training, diet is the next most vital part of reaching your goals. In addition to this, without an adequate amount of calories, you will have no energy fueling your workouts resulting in less than ideal training sessions.

To gain muscle, not only should you prioritize calories and protein, but also clean eating. When striving for a calorie surplus, it can be tempting to resort to unhealthy options, such as a calorie-dense fast food meal.

If you find yourself really struggling to reach a calorie surplus goal, there are many tools available to you. Many looking to reach a calorie surplus utilize alternative calorie and protein sources, such as a high-quality whey protein powder or mass gainer supplements.

Most people fail to discuss the mental aspect of embarking on a training program. However, being aware of the potential psychological mishaps can make all the difference.

First, be aware that when doing a muscle-building program properly, you will gain weight. Seeing that number go up on the scale can be deterring for some people.

However, despite the negative connotations, an increase in weight can have, weight gain is a good sign when training for hypertrophy. This is a mass-building program, after all. Furthermore, it may be hard to push yourself in the gym and consistently show up to training sessions.

It may be even harder to get an adequate calorie and protein intake as a muscle mass increase typically requires a large amount of food. Most importantly, set realistic goals and focus on the way you feel rather than the way you look. It can be easy to get caught up in your physique.

However, looking great is not nearly as important as feeling great. Furthermore, feeling strong will only fuel future gains. This is why no specific weight was prescribed for the above training program as we are all at different fitness levels.

With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Come on, how many steps does it really take to order new staplers? For you, Office Space seemed more like a documentary than a comedy. But the gym is supposed to be a safe haven from the lunacy of your daily life.

This six-week plan cuts through all the noise. Lift a heavy weight for the prescribed reps, rest two minutes and do it again. The low-rep, high-intensity sets are followed by sets of 25 reps that flush the target muscle with blood, giving you a serious pump.

Working out produces waste products in the muscle cells—the result of burning glucose and fat to fuel muscular contractions. The pump essentially stretches the muscle cell, making the muscle itself momentarily bigger and initiating biochemical pathways that prompt permanent growth. The strategy in the even-numbered weeks is to hit the muscle-hypertrophy sweet spot: rep sets, each to failure.

You want to pick a weight with which you can get 12 reps — no more — so err on the heavy side. Or an attentive spotter can help you through some forced reps to reach the target.

Weeks 2, 4, 6: 12 reps to failure on all sets with the exception of calves and abs. These three routines will help you burn off the Holiday junk and get you back up to speed. This is the perfect workout to build muscle, improve form, and increase mobility. Close Ad ×. I want content for: Both Men Women.

Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article.

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Jump to the routine. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Fundamentals Focus The program breaks down your training as follows: Day 1 is chest and triceps Day 2 is legs Day 3 is shoulders, traps and abs Day 4 is back and biceps.

Workout Tips 6 Exercises You Should Be Doing for Maximum Gains See why these moves are a must for serious weight trainers. Want a copy on the go? Exercise 1 of Play How to.

Doesn't include light warmup sets. In addition, perform 1 pump set of 25 reps. Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Once you get comfortable with the weight and movement pattern, make yourself uncomfortable by adding extra weight.

Do that and your hard gainer days will be over. Ready to get to work? In this plan, you'll be performing each pair of exercises as a superset. Do one set of the first exercise and follow it up with one set of the second exercise.

Rest if noted and then repeat. Once you've done your supersets , there is a devilish finisher to get through, but once you've done that you're done. Until the next session that is.

Rest at least one day between workouts , and schedule a maximum of three training sessions per week. Oh, and get ready to gain. Follow set and rep prescriptions laid out below.

Rest 1 minute between exercises. Rest 90 seconds after the superset is complete. Rest for 90 to seconds after the superset is complete.

Hold a 2-second pause at the top of each rep. Rest 90 to seconds after the superset is complete. Cable Core Press. Rest 1 minute between each set. Hold a 1 to 2-second pause at the top of each rep. Only rest when needed. Week 2: Add one set to both exercises in superset one for days 1 to 3.

Week 3: Add one set to both exercises in superset one for days 1 to 3. Week 4: Add one set to both exercises in superset one for days 1 to 3. Week 5: Follow week one's rep and set protocol for superset one for days 1 to 3, but use a heavier load.

Strive to use more weight every week from here on out. Week 6: Same as week 2. Week 7: Same as week 3. Week 8: Same as week 4. In order for your body to remain in a constant anabolic state building muscle it has to have a constant supply of energy.

Eat at regular intervals, typically small meals throughout the day. If you feel hungry, chances are you catabolic your body is breaking down muscle as a fuel source. In addition, ensure that every week you are lifting heavier — even if this is the weight of a barbell collar, tiny incremental increases will ensure you get a growth response.

Grit your teeth and go heavy. In the world of bodybuilding , less can be more.

Workout Tips 6 Exercises You Should Be Doing for Maximum Gains See why these moves are a must for serious weight trainers. Want a copy on the go? Exercise 1 of Play How to. Doesn't include light warmup sets. In addition, perform 1 pump set of 25 reps.

Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of Exercise 17 of Exercise 18 of Exercise 19 of Exercise 20 of Exercise 21 of Exercise 22 of Exercise 23 of Exercise 24 of Exercise 25 of Exercise 26 of Exercise 27 of Exercise 28 of Exercise 29 of Exercise 30 of Exercise 31 of Exercise 32 of Exercise 33 of Exercise 34 of Exercise 35 of Exercise 36 of Exercise 37 of Exercise 38 of Exercise 39 of Exercise 40 of Exercise 41 of Exercise 42 of Exercise 43 of Exercise 44 of As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains.

This workout routine has you in the gym 3 days per week such as Monday, Wednesday, and Friday , with full-body sessions completed each day. This allows you to get used to new movements, focus on proper form, and take time to recover.

The beginner phase should last as long as you continue to improve. Some people may plateau at around 6 months, whereas others may continue to see results for more than a year. Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.

This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions. At this point, you should have good exercise technique and be able to handle more weight on the bar.

This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. If you do it correctly, you can follow this routine for several years until you reach an advanced level.

It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout. Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.

Rest intervals: 90— seconds for main movements, 60—90 seconds for accessories. To increase intensity, go to your limit on the last set. This 4-day intermediate program adds additional sets and reps, as well as more complex exercises, to jump-start new muscle growth.

Additional volume sets and reps and intensity weight on the bar are essential for advanced gym-goers to keep gaining muscle. This grueling workout routine has you in the gym 6 days per week with 1 rest day in between. It follows a pull-push-legs pattern, hitting each muscle group twice per week, with supersets incorporated for maximum hypertrophy muscle growth.

Again, you can increase weight on the bar , as well as sets and reps, from week to week to ensure continued progress while following this program. To increase intensity, go to failure on the last set.

Supersets: Complete the initial set of the first movement immediately followed by the second movement. Repeat until all designated reps and sets are complete.

This advanced program is incredibly intense and follows a push-pull-legs pattern for 6 days per week. Attempt this program only if you have several years of training under your belt. As you age, muscle and bone mass gradually decrease.

Nonetheless, you can counteract this loss by following a resistance training program to stimulate muscle and bone growth 1 , 2. The exercise routines outlined above still apply to people ages 40 and older, though you may to replace some exercises with more joint-friendly options — especially if you have any preexisting injuries.

For example, you can do goblet squats instead of back squats or triceps pushdowns instead of dips. You may likewise need to extend recovery times to 2 days between workouts instead of 1 day, because your body takes more time to recuperate 3. While exercise presents some obstacles for those over 40, maintaining a proper resistance training program can provide endless benefits and keep you consistently in shape.

Trainees over age 40 may have to adjust their workout routine to account for injuries or slower recovery times. While muscle and bone mass decline as you age, you can combat this with proper exercise. While working out in the gym provides the stimulus for muscle and strength gains, nutrition plays a major role in recovery and exercise optimization.

You can do this by ensuring sufficient calorie, protein, carb, and fat intake based on your training intensity and physique goals.

You can use a calorie counter to calculate your needs. Nutrient timing , which involves eating at specific times to yield results, may also be vital to maximize muscle gains.

For example, many experts recommend eating a well-balanced meal or snack within 2 hours of a workout, ideally both before and after 5 , 6. If you want to ensure proper dietary intake or create an individualized plan to help you meet your goals, consider consulting a registered dietitian.

Proper nutrition is vital to exercise because it provides your body with the necessary building blocks for gaining muscle and strength. The workout routines above are broken down into specific muscle groups for each session to provide enough stimulus to achieve results without overtaxing your body.

Depending on your individual goal, you may want to consider adjusting your reps and sets. For instance, if strength is your goal your power against resistance , the National Sports and Conditioning Association recommends 3 or more sets of up to 6 reps. You should lift heavier loads if strength is your goal 7 , 8.

If hypertrophy, or an increase in muscle size and definition, is your goal, focus on sets of 6—12 reps with 1 minute of rest in between. In addition, performing a proper warmup is key to avoiding injury because it primes your muscles and cardiovascular system for the exercises to come.

Wear comfortable, close-fitting clothing that makes it easy to move, along with sneakers or other appropriate footwear.

Lastly, allowing sufficient recovery time between workouts is another factor that will greatly reduce your risk of injury. Over time, you may find that your body responds better to certain movements than to others and choose to adapt your training accordingly.

A proper exercise regimen and good nutrition habits are the first steps to getting in the best shape of your life, no matter your level of experience. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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