Many beginning lifters should know that in order to build muscle mass they need to follow the right workout routine and diet plan. Building muscle mass can be very hard for many beginners but there are some basic rules that should be learned when starting bulking up:
There are some facts that beginners need to know about training to build muscle:
- Don't copy a workout routine from professional bodybuilders, you are not going to become like them, at least not for a couple of years and not without using steroids. You'll need a muscle-building workout routine that is designed for beginners and natural bodybuilders.
- Use compound movements like bench presses, squats, rows and shoulder presses to activate more than one muscle group at the same time. That is more effective for muscle growth than using isolating exercises. Don't be afraid of hard workouts, just perform them with a proper form and you'll be good.
- Don't waste your time in the gym by walking around and talking around with everyone. Don't even listen to anybody's tips, you need to get the proper education for muscle building (good fitness websites, books from fitness legends like Joe Weider..), and only ask professional fitness instructors. Some gym rats can only learn you to do something wrong.
- You don't have to lift much less weight than you can lift 12 times. You can do it to warm up your muscles, but after you start doing real workout set up your weights for 8 - 12 reps to activate muscle growth. Do not even try to lift very heavy with a bad form, that can just get you an injury. Use your 70%-85% 1RM (One Rep Max) and lift weights not less than for 8 reps and not more than 12 reps.
Several studies are shown that the peak of the muscle growth occurs when training with a weight that is 75% of your 1RM.
100% of 1RM = 1 rep
95% of 1RM = 2 reps
93% of 1RM = 3 reps
90% of 1RM = 4 reps
87% of 1RM = 5 reps
85% of 1RM = 6 reps
83% of 1RM = 7 reps
80% of 1RM = 8 reps
77% of 1RM = 9 reps
75% of 1RM = 10 reps
67% of 1RM = 12 reps
65% of 1RM = 15 reps
From this list, you can see that the best rep number for building muscle is 10 reps lifting with 75% of one rep maximum.
One of the most important things is that you shouldn't adapt your muscles to the same workout. Try this workout for muscle growth for 8 weeks then confuse your muscles and try some other workouts for some time. That is one of the best old-school bodybuilding tips for building muscle mass. Surprise your muscles, don't let them adapt or they won't continue to grow.
3 DAY Full Body Workout Routine for Muscle Growth:
Monday - Training Day 1
Tuesday - Rest
Wednesday - Training Day 2
Thursday - Rest
Friday - Training Day 3
Weekend - Rest and prepare for the next week
TRAINING DAY 1:
EXERCISE
|
REPS
|
SETS
|
Barbell Squat
|
8-10
|
4
|
Bench Press
|
8-10
|
4
|
Pull Ups
|
8-10
|
4
|
Military Press
|
8-10
|
4
|
Barbell Curl
|
10-12
|
4
|
Sit Ups
|
12
|
4
|
TRAINING DAY 2:
EXERCISE
|
REPS
|
SETS
|
Deadlift
|
6
|
4
|
Bent-Over Row
|
8-10
|
4
|
Incline Dumbbell Press
|
8-12
|
4
|
Side Lateral Raise
|
10-12
|
4
|
Dumbbell Triceps Extension
|
10-12
|
4
|
Hammer Curl
|
10-12
|
4
|
TRAINING DAY 3:
EXERCISE
|
REPS
|
SETS
|
Dumbbell Lunges
|
12
|
3
|
Triceps Dips
|
10-12
|
4
|
Chin Ups
|
10-12
|
4
|
Seated Shoulder Press
|
10-12
|
4
|
Seated Calf Raise
|
10-12
|
4
|
Plate Twist
|
12
|
2
|
