Are you looking for the best building muscle workout quickly? If so, you’re in the right place. Building muscle can be daunting, but with the right plan, it can be done in a relatively short amount of time.
6 Steps for the Ultimate Guide to a Building Muscle Workout
This article will discuss the best methods for building muscle and provide some examples of workout programs that will help you achieve your goals. Let’s get started!
1. Progressive Overload
The first step to building muscle is to apply progressive overload. This means doing more weight and reps each week than you’ve done previously. Doing this over time will help ensure your body is challenged enough to stimulate muscle growth. It also helps prevent plateaus by ensuring that your muscles are constantly pushed past their comfort zone.
2. Building Muscle Workout Diet
To build muscle, you need to ensure that your diet is optimized. Eating plenty of protein, carbohydrates, and calories will give your body what it needs to grow bigger and stronger muscles. It would be best to focus on getting adequate vitamins and minerals essential for muscle recovery and growth. You need food to build muscle. It is not magic. It is science.
3. Periodization Plan
Having an effective periodization plan is vital when it comes to building muscle quickly. A periodization plan can help track how much weight you lift over a certain period and how many sets and reps you do each week or month. This helps ensure that your body doesn’t become too accustomed to any particular routine, which can lead to plateauing if left unchecked.
4. Compound Lifts for Foundation
Compound lifts such as squats, deadlifts, bench presses, and rows should form the foundation of any good workout program. You can use them to build muscle mass quickly or develop strength gains efficiently. Compound movements recruit multiple large muscle groups, leading to faster development than isolation exercises that target specific muscles only (such as bicep curls).
Furthermore, compound lifts offer better protection against injuries since they require more stabilization from other supporting muscles during execution than isolation exercises. Therefore compound lifts improve overall joint stability and muscular development by recruiting more muscle fiber!
5. Isolation Lifts to Fill In the Gap
Isolation lifts such as bicep curls or triceps extensions can improve any lagging body parts with additional volume or intensity. Also, add more sets/reps or increase the weight until desired results are achieved!
Isolation lifts follow the squeaky wheel gets the oil philosophy. Focusing on a muscle force the body to respond to that muscle group more than other groups. This evolutionary process explains why humans and animals look the way they look.
6. Building Muscle Workout Program Examples
Pre-exhaustion workouts involve performing an isolation exercise before a compound lift to increase the targeted muscles stimulus – such as performing bicep curls before doing pull-ups/chin-ups (bicep focused) instead of the usual order of pull-ups/chin-ups before bicep curls (back focused).
Post-exhaustion workouts involve performing a compound lift before an isolation exercise to increase the targeted muscles stimulus – such as performing squats before calf raises instead of calf raises before squats (quads focused).
Pull-Push workouts involve alternating between pulling movements (like rows/pulldowns) with pushing activities (like bench press/overhead press) – usually performed within the same session.
Split Day workouts involve splitting up upper body workouts from lower body workouts by performing them on separate days – usually done when training twice per day.
The Final Thoughts on the Ultimate Guide to a Building Muscle Workout
No matter what type of workout program you choose, incorporating progressive overload principles, a bodybuilding diet, and adequate rest are essential to achieve optimal results when building muscle fast.
Incorporating these elements into an intelligently designed periodized program should allow anyone looking for muscular development to progress rapidly toward their ultimate goal. If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.