You want to get lean and build muscle, right? So, chances are you want to know exactly what to do to get there. The good news is that it’s not a complicated process. You are not going to need lots of fancy equipment or thousands of dollars a month in supplements. Keep reading to discover a few mass building tips and you’ll be well on your way to getting the physique that you want.
Top 3 Workouts for Building Muscle
There are some people out there who have the time to train more than this- but for most people with busy and stressful lives, 3 sessions/week is quite effective. This is especially true if you’re spending time doing other physical activities such as playing sports, jumping rope, hill sprints, and more.
Experts recommend that you are as active as possible and do at least 1 high intensity interval training session for 20 minutes. You’ll stay healthier and leaner if you can possibly fit in two. In addition, spend some time on mobility and soft tissue health. By doing these things, you’ll get more benefits than other strength training workouts.
Keep in mind that when you want to build muscle, recover is just as critical as training time. You grow during recovery, not training.
Limit Workouts to 45 Minutes
When it comes to training, your body’s hormonal response is critical. In order to keep your muscle building hormones high and muscle destroying hormones low, keep your workouts about 45 minutes long. If you can’t get it done in that time, you’re not putting in full effort. Also, you will get the best results when your mental focus and energy are high. So, get in there, get warmed up, hit it hard, and get done.
Big, Compound Exercises
The main portion of your training programs should be exercises such as heavy sled pushes, loaded carries, rows, squats, deadlift variations, presses, and chin-ups. You shouldn’t be wasting your time with the smaller isolation exercises- unless you’re trying to prevent or rehab an injury.
Around 75 to 80 percent of your workout should be these compound movements. Then, the 20 to 25 percent that is left can be filled with ab work, rear delt raises, grip work, and neck work.
Over time, you must continually force your body to adapt. When you keep doing the same workouts over and over, you will not be able to maintain the results that you start with. You must challenge yourself which means that you must lift more weight or do more reps with the same weight.
Smart Exercise Rotation
As we mentioned above, progressive overload is very important- but after you have been training for a year, you can’t keep doing the same thing. You need a few variations rotated into your routine. A good muscle building routine is based on the amount of loading and progression that you can make. This is why squats, deadlifts, military presses, bench presses, and the like are so effective. There’s plenty of room to increase weight and to progress.
Of course, at some point, you’ll burn out and you won’t be making progression anymore. If this wasn’t the case, we’d all be able to bench 1,000 pounds within a few short years.
You can start your new training cycle with lighter weights and then in 8 to 12 weeks, try working up to your previous best. This is a smart way to do it. The biggest problem with this is that it leads to muscle imbalances and overuse injuries.
Train at 85 to 90% Max Intensity
When it comes to strength, intensity refers to a percentage of one rep max. If you are able to press 100 pounds, then 85 percent of that would be 85 pounds.
Think about 100 percent intensity as being a montage where you are training as if your life depended on it and someone has a gun to your head. Avoid training like this- it’s fine every now and then, but you’ll wear yourself down quickly and most likely end up hurting yourself.
Basically, you should be training hard- but also smart.
Don’t Underestimate Bodyweight Training
While it’s true that squats, carries, barbell/dumbbell rows, cleans, and presses are wonderful- you also need to incorporate some bodyweight movements in your training program. These require lots of muscle and help you learn max tension.
Eat Adequate Amounts of the Right Foods
Some people who complain that they’re not gaining size are not getting adequate nutrition. In addition to loading at the gym, you need to load at the dinner table. If you’re really skinny, you may have to force feed yourself. In order to gain quality size, you need to make sure you’re getting adequate carbs- not just protein.
In addition, add some healthy fats from avocado oil, nuts, coconut oil, and olive oil. Eat all the green veggies you want and a few servings of fruit.
If you want to get lean and build muscle, be sure to find a good quality training program and keep these things in mind.