Have you been struggling to build muscle mass no matter how hard you train? Here is how to create a workout program in 4 easy steps. It can be difficult to build muscle the way you would like to, but there are some simple steps that you should follow in order to build the muscular physique that you are looking for.
Today we are going to cover how often you should train, what type of exercises work best for building muscle, how many reps you should follow in order to build the muscle mass that you are looking for and how to keep track of your progress.
If we are not making the progress that we are looking for, it can often become discouraging when we don’t see results with building muscle that we want to see, or increasing in our strength levels. After putting some thought into this subject, you should be able to achieve the results that you have always dreamt of.
Training frequency can often be overlooked because we get involved in daily distractions that can keep us from concentrating on our training, but training frequency can be overlooked and we might only be working each muscle group once a week without giving much thought to it.
Other times, the trainer actually believes that it is best to work each muscle group once a week when in fact training each muscle group once a week doesn’t create enough stimulation to grow.
The best training frequency for building muscle would be to work each muscle group twice a week. The best way to ensure that you are training frequently enough is to keep a training program written out for you to follow by.
This way you can make sure that you can keep track of what exercises you did in your last training session, how many reps that you performed and the weight that you performed each exercise with.
Typically, when it comes to training frequency, I would recommend training each muscle group twice per week, but the only time that I find it necessary to train each muscle group less than once a week is if you are new to weight training I would suggest that you train each muscle group once per week for the first six months until you grow accustomed to lifting.
What exercises build muscle most?
To be serious about building some serious solid muscle mass, I suggest that you stick to doing compound exercises for the majority of your training. The beginning of your workout when you start out with the most energy is when you should be concentrating on doing compound training the most.
For example a good idea of a chest training routine mostly doing compound training would be to start with the standard bench press. After you finish with the bench press, move on to doing incline benches which mostly works your upper chest.
After you have completed at least two compound exercises for your chest, you can finish off with an isolation exercise like dumbbell flyes. Dumbbell flyes are excellent for working the chest but you are not able to lift nearly as much weight with the dumbbell flyes as you can with a compound move like the bench press.
Compound training which requires exercises that work more than one muscle group at a time are best for building muscle because you can lift more weight, it is more weight that you lift throughout your entire workout is what can pack on the muscle mass much more than if you just concentrated on isolation moves.
*An example of overall weight lifted in a chest training program that only involved supplementary exercises.
- Dumbbell flyes, 40 lb dumbbells, 10 reps, 5 sets – 4,000 pounds
- Cable crossovers, 80 lbs, 10 reps, 4 sets – 3,200 pounds
- Dumbbell pullovers, 80 lb dumbbell, 10 reps, 5 sets – 4,000 pounds
Total, 11,200 pounds
*An example of overall weight lifted in a chest training program that involved two compound exercises and one supplementary exercise.
- Bench press, 250 lbs, 10 reps, 5 sets – 12,500 pounds
- Incline bench press, 200 lbs, 10 reps, 4 sets – 8,000 pounds
- Dumbbell flyes, 40 lbs, 10 reps, 5 sets – 4,000 pounds
Total, 24,500 pounds
From these two examples, you can see the difference in overall weight being lifted. It stands to reason that performing compound exercises and lifting more weight will result in overall weight lifted in a workout to be more beneficial for building muscle size and strength.
How many reps for building muscle?
When it comes to how many reps that you will need to perform in order to build muscle size, I typically would recommend between 6 to 12 reps per set. Below I have listed a guideline to follow for repetitions when it comes to building strength, building muscle and building endurance.
- Building strength, 1-6 repetitions
- Building muscle mass, 6-12 repetitions
- Building endurance, 12-20 repetitions
Keeping track of your progress
This is one of the biggest problems that I find with many people that are not seeing progress in their muscular development is they are not keeping track of their progress. In order to keep track of your progress, it is necessary to keep a training log.
Without a training log, and not keeping track of your training progress, it will be difficult to know how much you did in your last training session, that is how much weight you lifted and for how many reps.
For example if I go to the gym and start pumping out some barbell curls. If I loaded the bar to 100 pounds and did 10 reps, this is a good place to start, but if this is the same place that I started in my last workout, how am I going to progress?
Here is an example you can follow in your training log.
Your last workout
- Barbell curls, 80 lbs, 10 reps
- Incline dumbbell curls, 30 lbs, 9 reps
- Concentration curls, 30 lbs, 10 reps
If this example you see above is what your last bicep training program looks like, are you going to remember how much weight and reps you used in your last workout without writing it down?
Keeping your weight and repetitions written down in a training log will give you an idea of what you did in your last workout, so this way you know that you will need to try to shoot for either more weight or more reps than you performed in your last workout.
Here is an example of what you can shoot for in your next workout based on the last example above.
- Barbell curls, 80 pounds, 11 reps
- Incline dumbbell curls, 30 lb, 10 reps
- Concentration curls, 30 lb, 11 reps
Weight training and building muscle is very much a progressive sport. There is one basic thing that you need to be shooting for in each and every workout, and that is to be striving to lift more weight or to perform more repetitions with the same weight that you used last time.
If you are not consciously striving to do more in each workout than you did in the one before, it will be very difficult to see any results in your training.
So before the next time you get a workout in, I strongly recommend that you start using a training log and keep track of how much weight and repetitions that you are performing in each and every workout and with every exercise that you do.
To help with increasing your progress, it can be a good idea to include supplementation in your training which can enhance your results. You can check out one of my product reviews by clicking on this link.
If you should have any questions or concerns, please feel free to message me below and I will get back to you as soon as possible.