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How to Make Muscle Building Workout Work for You (+Workout Routine)

How to Make Muscle Building Workout Work for You (+Workout Routine)

It may not be common knowledge, but 80% of muscle building is done outside of the gym/workout-space. This article explores all aspects of building muscle that you may not have heard about from your local trainer, or fellow gym-goer and will get you the muscle building workout that works for you.

Your biggest block to building muscle

Before we start discussing muscle building workout routines, I’d like to explain that one of the biggest deterrents from building muscle is stress in the body. No matter what routine you apply, if your life is filled with stress, you’ll find building muscle to be quite challenging.

Stress can completely diminish your efforts of building muscle by way of causing adrenal fatigue, which is a taxing of the adrenal glands, forcing them to overproduce or under-produce cortisol, the stress hormone, at the wrong times.

Stress will also impair your ability to get a good night’s sleep, which in essence is when you are in fact building the most muscle – during the 5th stage of the sleep cycle – REM (Rapid Eye Movement) Deep Sleep.

This video discusses about how sleep has effect on your muscle building process:

Effective methods to reduce stress include being in nature, meditation, regular exercise, and the dietary removal of simple sugars and carbs.

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High sugar/carb diets will increase inflammation, cause joint discomfort, and generally make you feel lethargic which will inevitably lead to increased stress levels due to your inability to optimally manage life circumstances as they arise. Essentially when you are consuming large amounts of sugar, your capacity to think clearly and perform problem solving is severely diminished.

How diet affects muscle building

Since we’re on the topic of diet, I’d like to make it very clear that if you are not consuming antiquate macro nutrients (Protein, Carbs, Fats) and Micro Nutrients (essential vitamins and minerals), any effort you make towards building muscle will be in vein.

A quality high protein diet

To effectively build muscle, you absolutely must support any muscle building routines with a quality high protein diet. Now you may be thinking, “hey, I make protein shakes all the time!”.. let me explain that synthetic protein holds no comparison to that of high quality food based protein.

The branched chain amino acid complex from a steak or chicken breast far surpasses that of any protein powder. The only time you should consider protein supplements is if they are to support an already established well rounded diet. Those powders should be compounded from hemp, pea protein, or even grasshopper protein – all of which I suggest above any whey/isolate proteins.

Minerals and supplements

Along with structured dieting, you must consume lots of water to actually reap the benefits of your training efforts, and I also suggest supplements such as Creatine Monohydrate and unflavored BCAA (Branched-Chain Amino Acid) which are the essential amino acids valine, isoleucine, and leucine.

Utilizing BCAA powder will help stimulate muscle Protein synthesis – the metabolic process that takes place when your body creates new muscle protein. BCAA’s will also help reduce the rate of protein breakdown by reducing activity in the protein breakdown pathway, and decreasing the expression of complexes involved in protein breakdown (reducing the amount of mRNA).

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Now that we’ve discussed stress, quality of sleep, and diet.. let’s get into the actual muscle building routines that’ll get you some muscle gains!

Keep in mind any workout routine requires absolute dedication and consistency to see results – if you are not consistent, don’t expect miracles!

What is a good muscle building workout training?

Generally speaking any muscle building workout program should consider both high repetition training for hypertrophy and low repetition for strength training.

Hypertrophy is n increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy:

  • Sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage;
  • Myofibrillar hypertrophy, which focuses more on increased myofibril size.

For strength training, it generally means the strengthening of the C.N.S. (Central Nervous System), that occurs while working out in a lower rep range with higher amount of weight – increased physical exertion by way of maximal force production.

Our goal is to build larger muscles but to support them with a foundation of strength. You can achieve this by implementing a simple workout routine, which I’ll describe below, or a more complex training program.

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How to start as a beginner

Developing muscle heavily revolves around ‘pumping’ blood and oxygen into the muscles. In fact that’s where the popular term ‘getting a pump’ is derived from.

Red blood cells carry hemoglobin which oxygen bonds with as the hemoglobin rich blood cells move through the lungs blood vessels. The now oxygen rich blood cells carry that oxygen to the cells that are demanding it, in this case skeletal muscle cells.

If you are a beginner to building muscle and working out, then it’s actually very effective to apply a ‘Whole-Body Split’ routine, whereby you are literally working out all muscle groups each day for at least 3-5 days per week. This approach is effective for newbies because you have not developed any muscular hypertrophy and your body will respond quite well to full body routines before you hit a plateau/ceiling.

As a beginner, your body will adapt well to the high frequency training. When I first started lifting weights, I performed full body routines for the first 3 months before hitting this plateau which requires changing to a more intermediate, and later advanced routine. The routine I’ve found most effective includes a blend of cardio vascular training, high repetition weight training, and low repetition strength training.

In this video, I discussed how much cardio to do for weight loss to give you an idea of how to apply cardio within your routine:

An effective muscle building workout routine should include at least 3 days of training per week, and ideally 4 or more days.

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The simple muscle building workout routine

Below outlines the basic structure of a 3-day per week bodybuilding/muscle building workout regimen. This is merely to give an example of a training ‘split’ which I recommend for optimal muscle development and allowed recovery time.

Feel free to adjust the day in which your workout lands; as long as you are hitting a 4 day minimum and giving antiquate time for rest, you’ll see results!

Monday (Push/Pull – Chest & Back)

  • 15min Warmup Cardio (increasing the pace every 5min)
  • 30-45min Weight Training/Resistance Training (super-sets being ideal to maintain elevated heart rate and ‘pump’)
  • Exercises such as push-ups, weighted or normal pull-ups, bench press, dumbbell press, bent over rows, cable machine chest fly, lat pull-downs, and more
  • 10min Cool-Down Cardio (steady-stay, walking pace or slow jog)

Tuesday

  • Optional REST

Wednesday (Lower Body – Quads, Hamstrings, Calves)

  • 15min Warmup Cardio (increasing the pace every 5min)
  • 30-45min Weight Training/Resistance Training (no supersets, but keep minimal rest between each set 3-5min)
  • Exercises such as squats, deadlifts, leg press, calf raises, sled pushing, plyometrics such as box jumps, and much more
  • 10min Cool-Down Cardio (steady-stay, walking pace or slow jog)

Thursday

  • Optional REST

Friday (Arms – Shoulders, Biceps, Triceps)

  • 15min Warmup Cardio (increasing the pace every 5min)
  • 20-30min Weight Training/Resistance Training (super-sets being ideal to maintain elevated heart rate and ‘pump’)
  • Exercises such as shoulder raises, bicep curls, tricep extensions, overhead pressing including Arnold shoulder-press
  • 10min Cool-Down Cardio (steady-stay, walking pace or slow jog)

Saturday

  • Optional REST, recommend active recovery cardio activities (walking, biking, hiking, jogging)

Sunday

  • Optional REST, recommend active recovery cardio activities (walking, biking, hiking, jogging)

Bonus: Complex muscle building workouts

Now that we’ve covered the basics of full-body splits and 3 day a week splits, I’m going to touch on popular muscle building workout programs that are commonly used by intermediate to expert bodybuilders, powerlifters, and powerbuilders (a combination of the two).

You can download these programs as templates (in microsoft excel format) and enter your information. Below outlines the suggested programs which will help build muscle and strength.

  • Jim Wendler 5-3-1 Template
    The core philosophy behind 5/3/1 revolves around basic tenets of strength training that have stood the test of time.
  • Texas Method Template
    The Texas Method (TM) is a strength training program renowned for its ability to provide intermediate to advanced lifters (those with 18-24+ months of continuous training according to legendary strength training coach Mark Rippetoe) with increased variety and physical adaptation.[1]

Conclusion

Building muscle requires dedication, commitment and there are simply no shortcuts.

In this article, I’ve outlined several approaches to building muscle for beginners, as well as those that are more advanced. Please keep in mind the pillars of building muscle which I had mentioned above – stress reduction, quality sleep, and adjustments to diet including increased hydration.

If you apply these simple steps, you’ll be well on your way to building loads of muscle – good luck!

Featured photo credit: pixabay via pixabay.com

Reference

[1] Starting Strength: Mark Rippetoe

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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