Muscle Building Workout Routine
Of course, there’s more to muscle gain than just your diet. You also have to dial in your workouts in order to really transform your body.
Like nutrition, there are 4 factors involved in assembling an ideal workout routine; rep range, rest periods, number of sets, and exercise selection.
1. Low to Medium Rep Range
Getting bigger and getting stronger go hand in hand. Low (1-5) reps are best to get stronger. While medium (6-12) reps are best for growth.
Therefore, I recommend you use a weight you can lift for 5-10 reps for most of your sets during a muscle gain phase.
2. Longer Rest Between Sets
Those heavy sets will get your heart pumping. And you need to let your heart rate come down before attempting the next set.
Otherwise, it will be your cardiovascular system that gets tired before your muscles. So take at least 90 seconds between sets and up to 2 or 3 minutes if needed.
3. Less Volume, More Intensity
Taking longer rests allows you to exert maximum effort on every set. In exercise terminology, this max effort is known as high intensity.
And when intensity is high, your workouts should be shorter in terms of the total number of sets. Because if you try to combine high intensity and high volume training, you will burn out your nervous system. This is called overtraining.
4. Stick To The Fundamentals
Last but not least is exercise selection. When you’re in a calorie surplus for muscle gain, it’s no time for frills. So ditch the fancy exercises or new-fangled machines for the fundamentals.
Fundamental exercises are like eating the main course before moving on to dessert. They are compound exercises like the squat, deadlift, and bench press. These exercises are key for developing overall strength and size.
Of course, you can include any other exercises that overload the target muscle group. And throw in some auxiliary exercises once you get the fundamentals out of the way.