Do you want to build muscle but feel like it’s taking forever? Whether you're just starting out, have been lifting for a while and haven't seen much progress so far, or are looking to add some more structure to your routine – we've got the perfect solution. With this simple and effective workout routine, you'll be maximizing your time in the gym and seeing results faster than ever before. Get ready; it's time to get your muscles pumping!
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Building Muscle Workout Routine
Day 1 - Chest and Triceps
Barbell Bench Press: 3 sets: 8-10 reps
Incline Press (Dumbbell)- 3 sets: 10-12 reps
Cable Flyes - 3 sets: 12-15 reps
Tricep Push-downs - 3 sets: 12-15 reps
Tricep Overhead Extensions - 3 sets: 12-15 reps
Day 2 - Back and Biceps
Deadlifts - 3 sets: 8-10 reps
Lat Pulldowns - 3 sets: 10-12 reps
Seated Cable Rows - 3 sets: 12-15 reps
Barbell Curls - 3 sets: 12-15 reps
Hammer Curls - 3 sets: 12-15 reps
Day 3 - Legs
Squats - 3 sets: 8-10 reps
Leg Press - 3 sets: 10-12 reps
Leg Extensions - 3 sets: 12-15 reps
Deadlifts (Romanian) - 3 sets: 12-15 reps
Standing Calf Raises - 3 sets: 12-15 reps
Day 4 - Shoulders and Abs
Overhead Press - 3 sets: 8-10 reps
Lateral Side Raises - 3 sets: 10-12 reps
Front Shoulder Raises - 3 sets: 12-15 reps
Reverse Flyes - 3 sets: 12-15 reps
Hanging Leg Raises - 3 sets: 12-15 reps
Day 5 - Chest and Triceps
Incline Barbell Bench Press - 3 sets: 8-10 reps
Dumbbell Flyes - 3 sets: 10-12 reps
Bench Press (Close Grip) - 3 sets: 12-15 reps
Tricep Kickbacks - 3 sets: 12-15 reps
Dips - 3 sets: 12-15 reps
Day 6 - Back and Biceps
Pull-ups - 3 sets: 8-10 reps
T-Bar Rows - 3 sets: 10-12 reps
Single Arm Rows (Dumbbell) - 3 sets: 12-15 reps
Preacher Curls - 3 sets: 12-15 reps
Cable Curls - 3 sets: 12-15 reps
Day 7 - Rest Day
It's important to keep in mind that this is not a solution that works for everyone. The listed sets and reps should be changed based on the person's ability and fitness level, and the routine should be changed as the person improves.
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Workout Tips
Warm Up Before Each Workout With Five Minutes of Light Cardio
Warming up before muscle building workouts is a must if you’re serious about achieving muscle growth. A light five-minute cardio session raises your core body temperature and increases blood flow throughout the body, which is essential for muscle building. This warm-up should consist of exercises such as jogging, cycling, brisk walking or jumping rope, and will help to prime your muscles for more intense strength training. Furthermore, it can reduce the risk of muscle strain and injury by preparing the muscle fibers in advance. Given its importance, you should aim to complete at least five minutes of cardio prior to any muscle building workout.
Perform Each Exercise With Proper Form to Avoid Injuries
When it comes to muscle building, proper form is key. Taking the time to understand how each exercise should be performed will help ensure you avoid both short and long-term injuries. In addition to avoiding muscle strain, proper form while working out helps promote muscle growth more efficiently and effectively. Whether training at home or in a gym, it’s always wise to seek guidance from an expert or health professional who can teach you the right techniques for muscle building. Working with knowledge of proper form can help maximize muscle building results and keep your body healthy in the long run.
Stretch After Lifting Weights to Improve Flexibility and Reduce Muscle Soreness
Stretching after lifting weights not only helps to improve flexibility, but also helps reduce muscle soreness afterwards. It activates the muscle’s motor unit and relieves muscle tightness or fatigue that was put upon it during the weight lifting session. When done correctly, both active and passive stretching will help you lift heavier weights in the future; this is because stretching increases muscle range of motion and strength gains, contributing to gradual muscle growth over time. Besides improving lift performance, proper post-workout stretches can also reduce injury risks due to greater muscle awareness as well as increasing muscle/tendon/ligament resilience. Thus, make sure you spare a few minutes for post- workout stretches when implementing a muscle-building program to maximize your gains!
Drink Plenty of Water Before, During, and After Working Out to Stay Hydrated
It is important to recognize the beneficial effects drinking water has on muscle building. A good muscle building routine requires optimizing hydration, both before and after working out. Not only can drinking plenty of water before and during your workout help with performance levels, but it can also help your body stay hydrated afterwards. This will ensure muscle fibers heal and muscle mass increases over time to create an effective muscle building transformation. To keep energy levels up and body functioning optimally, be sure to drink plenty of water pre-workout, during exercise, and post-exercise to maximize muscle building results.
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Working Out to Build Muscles
Even though it may take time, commitment, and discipline to get the results you want from a muscle-building workout routine, today's post has highlighted the most important tips, tricks, and techniques to follow to get those results quickly. Don't forget to start small and keep going. This will put you on the right track as you try to build muscle in a safe and effective way.
Whether your goal is to get fit or just to stay healthy and active, this high-intensity interval workout plan combined with healthy eating can help you reach your goal faster than you ever thought possible. And if you want to put your best foot forward, check out our website for supplements that can help you get more energy, sleep better, and feel less stressed.
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