When you embark on a journey to gain more muscle, you need to come up with a workout plan to build muscle that provides you with a balanced, yet effective way to reach your goals. Gaining muscle requires that you work out, which when done properly, can have amazing results.
There are specific strategies you will want to take when you come up with a muscle building workout plan. Careful planning and execution will pay off as you see the results you’re looking for over time.
In terms of your workout, you have to target specific muscle groups each day. For example, you may want to work on chest and shoulders one day, then legs, biceps and triceps the next day, then back and abs the third day. This allows each muscle group a chance to rest so you do not cause any muscle injuries.
Each day you will want to do some sort of cardio exercise such as a treadmill, bike, elliptical – anything that will elevate your heart rate. Cardio is important for your overall health so it is a component you do not want to skip. As a guideline, here is a sample workout plan to build muscle fast.
Sample Workout Plan To Build Muscle:
Day 1: Chest and Shoulders
- Warm up. Do a low intensity exercise that will warm up your muscles and get them loose.
- Bench Presses. To start, put about 10 lbs of weight on each side of the bar. Do 3 sets of 8 – 10 reps, adding extra weight each time.
- Push-ups. You can do inclined push-ups (place your hands on a bench) or traditional push-ups on the floor. Do 3 reps of 20 – 30 push-ups.
- Cardio. Pick either the treadmill, elliptical, bike or any other cardio machine of your choice. Do this for 20 – 30 minutes.
- Cool down. Stretch your muscles at the end of your workout to cool them down.
Day 2: Legs, Biceps and Triceps
- Warm up.
- Tricep dips. Place your hands behind you on a bench with your body streched out in front of the bench. Bend your elbows so your butt almost touches the floor, then lift back up. Do 3 sets of 10 – 15 reps.
- Overhead dumbbell press. Place a lower-weighted (to start) dumbell behind your head with your forearms parallel to the ground. Lift your forearms to a vertical position, then back down, keeping your elbows close together. Do 3 sets of 10 reps.
- Bicep Curls. Do 3 sets of 10 – 12 reps.
- Squats. There are several exercises for squats. You can place a weighted bar across your shoulders and then, bending slightly forward, lower yourself into a squat position, then slowly lift back up. Or you can do a similar exercise with the bar in front of your body. Each exercise should be done with 3 sets of 10 reps.
- Cool down.
Day 3: Back and Abs
- Warm up.
- Standing Rows. Be sure to do this on both sides of your body. After 3 reps of 10 – 12 rows, switch sides.
- Pull Ups. Do 3 sets of 10 reps.
- Crunches. This is by far the most effective exercise for abs, but it must be done correctly. Be sure to press your back to the ground and use your ab muscles to pull yourself about 3 – 4 inches off the floor. Do 3 sets of 20 or more reps.
- Cool down.
While there are many different workout routines to build muscle, the most effective plans shall always include cardio and vary the muscles groups you work on each day. A common saying is to work harder, but shorter. Click here for more workout plans and routines.