Home My Fitness Journey Muscle Growth How to Build Muscle Through Your Workout | Muscle Gains Week One

How to Build Muscle Through Your Workout | Muscle Gains Week One

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Bodybuilding workout Muscle Gain Journey

How do you build muscle through your workout? This is week one, February 9, 2020, of my muscle gain journey. The importance of this goal is to feel and look younger. I plan to focus on three things – diet, sleep, and weightlifting. To build muscle through working out, you can use the hand method to measure your food portion quickly.

I usually eat one hand of protein during each meal, but while I build muscle, I will eat two hands of protein for each meal. My Carbohydrates remain at two hand fulls, and I will increase my fat from one thumb size to two thumb sizes for each meal. I usually sleep seven hours a night, but while I build muscle, my goal is to sleep eight hours or more each night.

The key to building muscle through your workout is to increase the volume of your workout.

The volume of your workout can be found by multiplying your weight lifted, reps, and sets together.  There is a connection between the reps, sets, and weights. The more weight you lift, the lower the reps you can perform. The higher the reps you perform, the lower the weight you can lift. Using the weights, reps, and sets individually can be misleading. But when you combine the three, you get an accurate picture of how you build muscle through your workout. My workout plan for week one was:

Demographics: Age 52, Height 5-5, Weight 180 lbs

Tuesday’s Workout:

Lift and weight        sets and reps
Deadlift 365       8,6,4
Bench Press 275      8,6,4
Barbell, Squat 315.      8,6,4
Incline Bench 225      8,6,4
Shoulder Press 155      8,6,4
Machine Row 225      8,6,4
Leg Press 630      8,6,4

Thursday’s Workout:

Lift and weight   sets and reps
Pushups 64, 24, 21
Hanging Leg Raise 35, 20, 16
Dips 20, 15,10
Pull Up 8,8,5
Bicep Curl 60 10,10,10

Saturday’s Measurements:

Lift and weight     sets and reps
Deadlift 405 6
Bench Press 295 6
Barbell Squat 325 6
Shoulder Press 185 6
Machine Row  245. 6

In conclusion, build muscle by gradually increasing the volume you lift each week.

During your journey, increase the weight you lift each week by two to five pounds for each lift. Your focus is to increase volume to increase your muscle size. You can build muscle through working out by lifting heavier. Have you seen someone with smaller muscles lifting more weight than someone with bigger muscles? The bigger guy lifts more weight nine times out of 10 times. There is a correlation between muscle strength and muscle size. At the end of each week, I will share my experience and results with you. Check out: how to build muscle through your diet and sleep | muscle gains week 2.