Advertising
Advertising

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.

Advertising

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).

Advertising

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.

Advertising

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.

Advertising

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.

Intermittent Fasting Diet for Beginners (The Complete Guide) Why Weight Lifting for Weight Loss Leads to Super Fast Results 12 Stretching Exercises to Increase Your Flexibility 4 Simple Hacks to Lose Fat Fast (And Sustainably) 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus

Trending in Physical Strength

1 Does Keto Weight Loss Diet Plan Actually Work? 2 10 Best Healthy and Natural Weight Loss Supplements 3 How to Find Weight Loss Meal Plans That Work for You 4 Intermittent Fasting Diet for Beginners (The Complete Guide) 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Read Next

Advertising
Advertising
Advertising

Last Updated on October 14, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      Advertising

      3. Learn How to Balance Life

        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                Advertising

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                      Advertising

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea. Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        Watch this video and learn what to do even when others don’t believe that you’ll succeed:

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too. This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Advertising

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

                            Read Next