Are you looking for the best muscle building guide on the internet? Well you are at the right place!
This comprehensive guide will take you through everything from training to nutrition, with added examples just for you!
Before we go into concrete details, let’s make sure to cover the actual aspects responsible for the process of muscle building.
The Simple Muscle Building Formula:
Resistance Training (Progressive Overload) [85+% 1RM]
Adequate Nutrition (Caloric Surplus)
Rest (Daily, Weekly, Monthly, Quarterly, Annually)
What follows is a complete breakdown of each muscle building requirement. It’s an explanation of everything you need to do to meet each condition along with full details on exactly how to do just that. Without further ado, let’s start!
Presuming your goal is to build muscle and strength, it should be more than evident that most of your time working out should be spent lifting weights in the gym. You can start with home workouts, they are also a great way to get in shape, but if your truly determined to build serious muscle mass you need to be doing compound exercises while consistently increasing the weight you use (1).
Of course, some form of cardio should be present in every workout plan, but for all beginners that are looking to “get big”, weight training is the crucial component for increasing strength and developing strong muscle tissue.
How to Choose The Right Exercises?
There are countless amounts of possible exercise which you can take, making it hard to select the right ones. However, when focusing strictly on fast results, compound movements are always the best choice. They utilize multiple muscle groups and are commonly performed with free weights instead of machines. Unlike isolation movements, compound exercise work several joints at once. This will provide noticeable results quickly.
Optimal Exercises for Best Results
Before we look at some examples, we need to advise every beginner to start of each gym session with a compound lift, targeting whatever muscle group trained that day. With this strategy you will achieve maximal muscle recruitment and nervous system activation, increasing testosterone levels.
Here is an example of a well-structured exercise program:
Monday (Chest, Shoulders, and Triceps)
Bench Press: 4 Sets/8-12 Reps
Incline Dumbbell Press: 4 Sets/8-12 Reps
Dips: 4 Sets/10-15 Reps
Dumbbell Overhead Press: 3 Sets/8-12 Reps
Dumbbell Lateral Raise: 3 Sets/ 8-12 Reps
Triceps Pushdown: 3 Sets/8-12 Reps
Dumbbell Kickback: 3 Sets/8-12 Reps
Tuesday (Back and Biceps)
Pull-ups: 4 Sets/6-10 Reps
Deadlifts: 4 Sets/8-12 Reps
Bentover Row: 4 Sets/6-10 Reps
Shrugs: 4 Sets/8-12 Reps
Biceps Curl: 3 Sets/8-12 Reps
Hammer Curl: 3 Sets/8-12 Reps
Squats: 4 Sets/8-12 Reps
Dumbbell Lunge: 4 Sets/8-12 Reps
Quad Extensions: 4 Sets/8-12 Reps
Seated Calf Raise: 3 Sets/10-15 Reps
Barbell Hip Thrust: 3 Sets/10-15 Reps
When starting your muscle building journey, many people will tell you that nutrition is even more important than exercise. That’s because it’s true. A healthy nutrition plan is absolutely necessary for a good recovery, supplying your body with the needed nutrients, and allowing you to get bigger and stronger. Besides a healthy diet plan, you will also need a caloric surplus. The caloric surplus will ensure constant muscle growth over time (2).
To figure out your needed caloric surplus, you first need to find your maintenance calories. You can find numerous calculators online that will do all the work for you. After figuring out your maintenance calories you will add 200-500 calories on th