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How to choose a routine for building muscles?

4 min read

Asked by: Lamar Watkins

What is a good routine for gaining muscle?

The Muscle Building Workout Routine: Upper Body B

  • Pull-Ups. 3 sets of 6-8 reps. …
  • Barbell Shoulder Press. 3 sets of 6-8 reps. …
  • Seated Cable Row. 3 sets of 8-10 reps. …
  • Dumbbell Bench Press. 3 sets of 8-10 reps. …
  • Dumbbell Flyes. 2 sets of 10-15 reps. …
  • Barbell Curls. 3 sets of 10-12 reps. …
  • Skull Crushers. 2 sets of 12-15 reps.

How do I choose an exercise routine?

Tips for choosing the right exercise

  1. Choose exercise that you enjoy. …
  2. Choose more than one type of exercise. …
  3. Vary the intensity of your exercise. …
  4. Choose exercise options that fit your lifestyle. …
  5. Join a class or social sports team. …
  6. Have alternative exercise options that don’t depend on good weather or daylight.

What’s the best workout combination?

Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes. Day 3: biceps, back, abdominals, traps, lats.
For example, squatting uses your:

  • hamstrings.
  • quadriceps.
  • glutes.
  • back.
  • abdominals.

What body parts to work on what days?

What Body Parts to Work on What Days?

  • Monday: Chest and triceps.
  • Tuesday: Back and biceps.
  • Wednesday: Legs and shoulders.
  • Thursday: Rest.
  • Friday: Chest and triceps.
  • Saturday: Back and biceps.
  • Sunday: Legs and shoulders.

How many rest days should I have a week?

A person should take a rest day every 7–10 days or as needed to help the body and mind recover. A rest day can be an active day that incorporates gentle exercises such as walking or yoga. Alternatively, a person may opt for a full day of relaxation.

What is the best workout weekly schedule?

A sample weekly workout plan

  • Monday: Strength training (full body) with Pilates abs and yoga stretching.
  • Tuesday: Cardio HIIT Session (20-30 minutes) or long walk/swim.
  • Wednesday: Strength training (full body) & with Pilates abs and yoga stretching.
  • Thursday: Rest day.

What is a bro split?

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

What’s the best lifting schedule?

5 of the Best Workout Splits

  • Monday: Upper Body (Push Focus)
  • Tuesday: Lower Body (Squat Focus)
  • Wednesday: Off /Active Recovery.
  • Thursday: Upper Body (Pull Focus)
  • Friday: Lower Body (Hamstring and Glute Focus)
  • Saturday/Sunday: Off.

How many days a week should I workout to build muscle?

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.

How can I get big muscles in 2 weeks?

5 Effective Tricks to Build Muscle in 2 Weeks

  1. First off, DETOX! Time to flush out toxins! …
  2. Increase you protein intake. According to ACSM , in order to increase muscle mass, it is recommended that a person eat a range of 1.2 to1. …
  3. Stay Hydrated. …
  4. Get 7 or more hours of sleep each night. …
  5. Tone it up!

How can I build muscle in 2 months?

How to Add 5 Pounds of Muscle in a Month

  1. Focus on heavy, total-body lifts. …
  2. Increase the number of sets, not reps. …
  3. Increase your strength. …
  4. Eat at least 500 calories above maintenance. …
  5. Eat at least 1.5-times your bodyweight in grams of protein. …
  6. Eat good carbs and veggies with every meal. …
  7. Do slow, aerobic cardio once a week.

Can you gain 10 pounds of muscle in a month?

Building up to 10 pounds of muscle in one month or less is possible but as mentioned, it will require total dedication and hard work. One of the most common reasons for failure is decreasing or a lack of motivation.

How many reps should I do to gain muscle?

Reps for muscle growth
Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size. Your 1-repetition maximum (1RM) is the most weight you can lift at one time.

How much protein I need for muscle gain?

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.