Many young people think that building muscle is very easy. Yes, it is easy, but not as easy as you can think of, dear. With a free guide for beginners, all things will be fine and go right.
Do not make the time spent discouraging you, but make it a factor for success in building your muscles and your body properly and correctly, as learning the basics is the cornerstone of our topic today.
With perseverance, effort, and a sound mindset, you will reach the desired goal, and you will reach what you want from a beautiful shape. For access.
Muscle Building vs Fat Loss
Gaining weight does not mean that the body increases weak body mass, it requires you to get both a healthy diet and exercise to make sure the weight you want to gain is not fat but rather muscle mass. In most orthopedic exercise plans, there is fat gain in addition to muscle mass, It is essential to stick to a healthy diet to reduce fat gain during the muscle-building process.
When you reach a goal to reach the required muscle mass, you can continue the process of burning and losing fat by reducing the calories that you eat or by practicing some fat-burning exercises throughout the training day.
Most bodybuilders build muscle and then burn fat by adjusting their diets to lose the rest of the fats that originate in muscle building.
Important Features of Muscle Building Workouts
Today we will give you a set of tips before starting to exercise until you reach the desired goal that you want to reach.
Many factors precede a plan of exercises to build muscle mass:
Tip # 1: Take it slowly
Yes, you do not have to exhaust yourself to reach the desired results from the exercise plan for muscle building. So, being slow with stability and continuity is one of the most important factors that will help you to reach the best results, so start. For example, by lifting heavy weights to complete the exercise 8-14 repetitions of each exercise.
As you progress through the process, you can use heavier utensils and complete the exercise 6-12 while maintaining continuity.
Tip # 2: Complete more than one set
Set a goal to complete more than one set of exercises to increase lean body mass.
For example, do a bicep exercise several times, complete 3-4 sets of 6 to 10 repetitions each time. The American College of Sports Medicine recommended completing 3-6 sets of each exercise until you reach better.
Tip # 3: Train all major muscle groups:
It is better to exercise all the major muscle groups in your exercise plan to build muscle, achieve the best results, reach the ideal body, and increase the intensity of exercises in general based on helping you become stronger and better and make you feel more active daily.
The major muscle groups include:
- Shoulders.
- biceps
- The triceps muscle
- The chest
- Abdominal muscles
- Hamstrings
- Buttock muscle
- Quadriceps muscle
- back muscles
- Calves
But you should avoid exercising all the major muscles in one day, but divide the exercises into several days.
You should divide between these muscles; for example, you can exercise the back and chest one day. The other day the biceps muscle with the shoulders, and another day the calf with the hamstrings, and so on, diversify between exercises.
It is possible to exercise the abdominal muscles daily to reach the best results and get the six beautiful looking abdominal muscles (Six Packs).
Tip # 4: Lift Several Days Each Week
The increase in weight lifting times leads to achieving lean muscle mass in a faster and better time, but you do not have to lift weights daily, especially if you are a beginner in muscle building, you must be patient.
The American College of Sports Medicine has recommended the following program for adult weight training:
2-3 days a week for beginners.
3-4 days a week for mid-level weightlifters.
4-6 days a week for training and weightlifting for advanced training people.
It is also recommended to take a day or two off a week to reach rest and preserve the muscles from tearing and swelling.
Tip # 5: Take a break between groups
You must pause and rest between each group and the group you do exercises to prevent tears and give the muscle a rest to reach the best results.
The American College of Sports Medicine recommended taking a break between each exercise group and another group for one to two minutes, which is when carrying lightweights. Still, when using heavier weights, you can rest between two to three minutes.
To confuse the muscles to increase their strength, try intense exercises one day of the week instead of resting between groups.
Tip # 6: Diversify between your exercises to break the exercise routine
To increase your results in building muscles in your body and avoid routine exercises, you must diversify the exercises and make groups in them. You can also take a break between exercises and take a rest day after day.
These include the exercises that you can choose:
3-6 groups of 10-12 represented, with a three-minute break between using heavyweights.
2-5 sets of 10-12 reps with a 2-minute break for the ultra-lightweight group exercises.
You do not have to lift heavy weights every time you exercise, but you have to diversify between them to reach the greatest benefit, gain muscle mass, and burn fat.
Tip # 7: Don’t neglect cardio
You should add cardio exercises to your plan. It is considered very important because it is a special exercise for the heart muscle, which increases the process of pumping blood in the body, which helps accelerate the process of burning fat.
Cardio exercises work on many things, among the most important of these things:
1.Maintain a healthy heart.
2.Reducing chronic diseases, such as blood pressure disease.
3.Maintaining a low body fat percentage.
4.Boost your stamina.
5.Strengthen muscles and keep lean muscle mass
You can do cardio exercises for 20-25 minutes a day to achieve and maintain results, especially if you intend to train and build muscles.
Tip # 8: Avoid Exercising Too Much:
When you do excessive exercise, this negatively affects your muscles and works on tearing them and reduces muscle recovery, so you should take a break between exercises and not overuse the muscles significantly.
The American College of Sports Medicine has recommended avoiding excessive weight gain, and you should gradually exercise the muscle to maintain its growth rate and protect it from risks.
Which Strength Training Exercises Should I Choose?
Depending on the muscle group you want to work on, you can vary with the strength exercises you can do.
We will provide some exercises that you can do to achieve the maximum benefit from the exercises to achieve consistent fat-free muscle mass:
Chest exercises:
- Dumbbell bench pressure
- push up
- Pressing the iron seat
- Incline press
- Cable flys
- Dumbbell flys
- Dips
- Pressure on the chest
Back exercises:
- Rows of curved dumbbells
- One-arm dumbbell
- TRX row
- Drag with a wide grip
- Drag down
- Close grip pull-downs
- Deadlifts
shoulders exercises:
- Iron splitting rows
- Dumbbell rows split
- Curved side lift
- Side cable lift
- Front cable lift
- Pressing shoulders, standing with dumbbells
- Pressing the shoulder with a barbell
- Sideways standing with dumbbells raised.
Biceps exercises:
- Exercise biceps muscles with dumbbells
- TRX single arm muscle exercises machine
- Resistance band biceps curls
- Chin-ups
- Hammer curls
- Close-grip barbell curls
- Wide grip barbell curls
Triceps exercises
- Triceps dips
- close grip bench press
- Triangle push-up
- Triceps extension exercise
- Exercise pressure on the triceps rope
- Core exercises
- Squat exercise
- Bodyweight squat exercise
- Fast running exercises
- Squatting with jumping
- Kettlebell swing
Butt exercises:
- Barbell squat
- Squatting using dumbbells
- Weighted walking lunges
- Use a leg press
- Squat with a medicine ball.
- Hamstring exercises:
- The squat session with jumping
- Stabs
- Use the sliding bridge under the foot.
- Standing leg curls
- Lying leg curls
- Seated leg curls
Quadriceps exercises
- Leg pressure
- Squatting using a barbell
- Squat using dumbbells
- Squat with a medicine ball
- Stabs
- Leg extension while sitting
- Barbell back with a squat.
- Squat pistol
- Swings using a kettlebell
- The One Leg Exercise TRX
The claves muscle exercise
- Jumping rope on toes
- Leg lift compress
- Standing calf raises
- Seated calf raises
Exercise the stomach muscles
- Regular sit-ups
- Weighted sit-ups
- Knee-ups
- Crunches
- The bicycle
- Plank holds
- Side plank holds
- Mountain climbers
- Shoulder touch planks
- Swaying hips plank holds
- TRX fallout
- Medicine ball Russian twists
- Lying leg raises
- Ab wheel or barbell roll-outs
- Leg raises holding a bar.
- Lying flutter kick
- Stability ball crunches
- Planks with feet sliders
- RKC Plank
- Plank jacks
- Medicine ball V-ups
- Leg raises with a stability ball between the legs.
The Schedule:
We will now give you the best possible training plan that is adopted by the most famous fitness trainers to reach high physical fitness to reach lean muscle mass.
This routine uses split-body building exercises for the upper and lower sections. This is the most popular routine of all.
The reason for this division and exercise’s popularity is that it allows training all muscle groups from the body separately, and the exercise takes you between 3 days to 5 days a week, taking into account taking a rest two days a week.
Now let’s take a look at the two popular releases worldwide of the upper and lower split training routine.
Split Up / Down: 4-Day Edition
- Monday: lower body workout
- Tuesday: upper body workout
- Wednesday: rest
- Thursday: upper body b-section workout
- Friday: Lower B-Section Workout
- Saturday: rest
- Sunday: rest
This version is based on training for four days and is counted from more, in which each muscle group is trained once every 3 or 4 days, and this is the best repetition to build muscles appropriately.
This is the most common model, but you can change the days to suit your spare time while maintaining the top’s time division.
Now we come to the other version based on three days a week.
Division upper / lower: the 3-day version
Week # 1
- Monday: the upper body exercise
- Tuesday: rest
- Wednesday: lower body
- Thursday: Rest
- Friday: upper body B section workout
- Saturday: rest
- Sunday: rest
Week # 2:
- Monday: lower body exercises b
- Tuesday: rest
- Wednesday: upper body exercises
- Thursday: Rest
- Friday: lower body
- Saturday: rest
- Sunday: rest
The 3-day version is considered one of the most popular versions around the world. Each muscle group is trained every 4 to 5 days and has less intensity than the 4-day version.
Now Select Your Version Of The Upper / Lower Split
Now you must determine which versions you can practice and the routine that attracts you to it to choose the appropriate version for you in your spare time.
Do not be anxious, as both of them will work perfectly and you will find pleasure in exercises and reach to build healthy muscle mass without Duhon.
The Workouts
Most training programs based on the Upper and Lower split The Muscle Building Workout Routine into two different types of workouts.
One of these parts trains the lower part (quadriceps, calf muscles, abdominal muscles, and leg tendons), and the other part trains the upper body (chest, shoulders, biceps).
We will do two repetitions of each exercise per week, depending on which breakdown you prefer.
Now let’s take a look at the exercises we’re going to do:
The Muscle Building Workout Routine: Upper Body A
1- bench-press
3 repetition sets from 6-9
2 minutes rest between groups
2- Dumbbell pressure exercise
3 sets of 10-12 repeat
2 minutes rest
3- Dumbbell row
3 repetition sets from 6-8
2 minutes rest
4- Lat pull-down exercise
3 sets of 10-12 repeat
1-2 minutes rest
5- Curl Dumbbell Exercise
2 set with 12-16 repetitions
2 minutes rest
The Muscle Building Workout Routine: Lower Body A
1- Romanian Deadlifts
3 sets with a frequency of 8-10
3 minutes rest
2- Pressure on the leg
3 sets with 10-14 repetitions
2 minutes rest
3- Leg bending exercise sitting
3 sets with a repetition of 10-12
Two minutes of rest
4- Exercise the stomach muscles
4 sets with 8 repetitions
1-minute rest
5- Standing Calf Raises
3 sets with 16 repetitions
1-minute rest
The Muscle Building Workout Routine: Upper Body B
1- Bar shoulder press exercise
3 sets with 6-9 repetitions
3 minutes rest
2- Cable pulling exercise while sitting
3 sets with 8-12 repetitions
2 minutes rest
3- Pressing on the dumbbell bench
3 sets with 8-10 repetitions
2 minutes rest
4- biceps-curl
2 sets with 10-16 repetitions
1-minute rest
5- Skull Crushers
Two groups with a frequency of 12-16
1-minute rest
6- Barbell Curls
3 sets with 8-12 repetitions
1-minute rest
7-Pull-Ups
3 sets with 8-10 repetitions
2 minutes rest
The Muscle Building Workout Routine: Lower Body B
1- Squat exercise
3 sets with 6-8 repetitions
3 minutes rest
2- stomach muscles
4 sets with 10-15 repetitions
1 minute rest
3- Exercise raising calf sitting
4 sets with 10-18 repetitions
2 minutes rest
5- Lying Leg Curls
3 sets with 10-14 repetitions
2 minutes rest
And now you are ready to start exercising well, and this routine, as we mentioned earlier, is the best, and many fitness coaches around the world depend on it.
In this routine, there are many ranges of intensity and repetitions and breaks between one set and the next, and these are among the best factors for success to build great muscle mass.
The routine is highly balanced and almost perfect between movement patterns and the arrangement and variety of exercise.
Workout Order & Scheduling
The split and workout routine is one of the most obvious exercises, as it contains two exercises for the upper and two exercises for the lower body.
If this is not clear, you should review the schedule one more time to notice how easy the training routine is, it is supposed to be done in this order:
- Upper body A
- Lower body B
- Upper body B
- Lower body B
General guidelines of the Muscle Building Workout Routine:
We will now give you some instructions that you must take into account while doing exercises, as follows:
You must use the same weight for each of the groups, for example, when you find 3 groups, the weights in the three groups must be the same.
The number of groups mentioned above does not include the pre-workout warm-up groups and are only the actual workgroups.
Do not change the order of previous exercises to reach the best results.
You can make a slight change to the existing exercises. If the exercise equipment is not available in the gymnasium you are in; you can do a similar exercise with the capabilities you have.
We will now take some instructions and arrange the exercises in an ideal way.
Details and clarifications for Upper Body A:
We’ll now do some chord instructions.
The upper body exercise begins with the bench press, which means the necessity of a flat iron piston to work on it, for safety reasons.
The second exercise is the row exercise, which uses horizontal pulling tools and is also called the back row exercise, and all types of back rows will be all good, and you can use some of these rows (chest supported row, Hammer Strength machine characteristic, T-rows)
Incline pressure exercise We recommend using the inclined dumbbell quality from the technical point of view, and you can also use any type of oblique pressure tool.
The pull-down exercise and we recommend this exercise using a lower grip or a neutral grip, and this exercise should be done in front of your head and not behind the neck.
Side increases You can do the increase you want with the use of dumbbells. You are in a standing or sitting position with the use of some cables.
Triceps exercise We recommend downward pressure of the cables, using the handle.
And to exercise the biceps, we recommend using any type of dumbbell exercise and choose your favorite.
Details and clarifications for Lower Body A:
We start the lower body A workout with the deadlift workout, and we recommend the awesome Double Grip.
To exercise the leg press, you can traditionally do the exercise, using both feet simultaneously, and you must press the leg at an angle of 45 degrees.
For the foot curling exercise, you must use specialized machines to bend the feet and legs.
The next exercise is standing calf raises, and you should use the calf raises as you must press the calf firmly at a 45-degree angle from the leg.
As for the abs exercise, do some of the groups that you want with the possibility of increasing your exercises, but make sure that the maximum for this exercise is 10 minutes only.
Details and clarifications for Upper Body B:
The exercise starts from the upper body B with pull-ups, you must use your fist well, and the pull-up must be in front of the head and not behind the neck to keep the muscles well tight.
You can do shoulder pressures on dumbbell presses while sitting in the hall.
You can do seated cable rows with a parallel grip. You can use any type of fists in the club, and you can do any back row if the tools are not present.
Press on a flat dumbbell bench and you can do this exercise with ease.
Dumbbell exercise and you must do this exercise on a low, flat table and you can use the cable pulling machine instead.
Biceps workout you should use the EZ curl bar, and you can diversify his exercises.
To exercise the triceps muscle, use skull crushers using the same tape in the previous exercise because it is considered comfortable on the wrists or dumbbells.
Details and clarifications for Lower Body B:
The lower B starts with a barbell squat.
For the split squat exercise, you should use some barbells and dumbbells.
Leg curls We recommend that you use your favorite leg curler, but you must change the machine you used the first time of the exercise if you do not find you can use the same tool.
Calf lift exercise
To exercise the Abs, you can do the method you like for its exercises, but you must consider that the maximum for this exercise is 10 minutes.
A Muscle Building Plan: Other Things to Consider
You should consider many things in the muscle-building plan, as strength training is not the only thing that you should take into account. When building your muscle mass, which is the primary goal of all trainees, we will give you some tricks and tips that you can benefit from greatly, and these tricks and techniques will give you gains in Lean muscle.
Tip # 1: You should get rest because it is very important
Regular rest helps the body’s muscles to recover, which allows the muscles not to tear and also allows them to accelerate the growth process after the strength exercises that you do, so you should take a two-day break a week from lifting loads, and you must also sleep well as well because sleep works To help muscles grow.
Tip # 2: Hormones play a big role in muscle growth as well
Before starting to exercise, you should consult your doctor, especially in examining hormones and their levels in the body, to know the body’s ability to build muscle and its speed.
The lack of testosterone, especially in the elderly, leads to difficulty building muscle and gaining the required muscle mass.
Tip # 3: Eat a good healthy diet
The food you eat is one of the main factors in the process of building muscle, so an increase of about 400 calories is excellent for increasing body mass, especially lean bodies, and this should be eaten through foods full of protein, carbohydrates rich in fiber and beneficial fats for the body.
And we will give you some foods that may be full of calories that work on gaining muscle, as follows:
- Nut butter
- Useful vegetable oils
- Walnuts and nuts in general
- Dried fruits
- Full-fat dairy and you can eat cheese.
- Avocado
- We will also offer you many protein-rich foods:
- Poultry
- Lean white meat
- Fish and seafood
- Nuts and seeds
- Soy products
You can whisk together protein powder, milk, and fruits and add a few nuts to make a great protein shake.
You can only eat six meals a day at intervals, and they should be in equal proportions throughout the day, and the food must be full of protein in addition to carbohydrates rich in fiber.
Beginning a Muscle Building Workout Plan for Men
Look, my friend, when you start, especially if you are a beginner, you should do the graduation, start with a small program and then increase the weights that you will gradually lift, and rely on the intensity of the exercise to be gradual.
And remember, dear, to eat enough protein and take enough rest in order to reach your goal.