If you want to transform your physique without excess body fat, we have the ultimate muscle-building workout plan! Resistance training is vital for adding muscle to your frame and improving overall body composition. Don't worry, our program takes nutrition and recovery seriously, too, to ensure you achieve your goals. Get ready to build some serious muscle and rock that dream body!
In this quick and easy article, we’ll go over the best workout plan for massive muscle gain, how to eat to maximize results in the gym, and which recovery options are prioritized for a killer training session each time. Ready for your new and improved physique? Keep reading.
The Workout Plan
You want to hit all muscle groups as often as possible for efficient training and optimal gains without over-fatiguing your body. That means full-body workouts thrice a week, split by at least 48 hours between training sessions. (Monday/Wednesday/Friday is the classic example.) This will give each muscle enough volume to yield muscle growth while allowing ample time for recovery.
The goal is to achieve hypertrophy, a.k .a. the growth of muscles. Since we aren’t focusing on strength and instead on muscle hypertrophy, we don’t have the rep range too low. Instead, the repetition range is eight to 14, and the set range is three to four. This puts your muscles in a fatigued set to induce muscle growth without overdoing it.
With all of this said, here is the workout:
- Hack Squat: 3 sets x 8-10 reps
- Incline Barbell Bench Press: 4 sets x 10-14 reps
- Lat Pulldown: 4 sets x 8-10 reps
- Hamstring Curls: 3 sets x 12-14 reps
- Seated Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Dumbbell Standard OR Hammer Curls: 2 sets x 12-14 reps
For each exercise, try to improve reps or weight with every training session (this is progressive overload and pivotal to your muscle-building success). Rest between 90 seconds and two minutes between each set to focus on hypertrophy. Remember, this is not about strength; it’s about muscle growth. Growth comes from the breakdown of muscle fibers; truly fatiguing the muscle is how you maximize breakdown for insane gains.
Fast and Simple Nutrition
For the easiest bang for your buck, do one thing in the kitchen: Track your protein. You’ll see tremendous results if you get nearly one gram of protein per pound of ideal body weight. For example, if you want to be lean, mean 172 pounds, eating between 150 and 180 grams of protein daily will get you to that point (with proper training and rest).
The two things to zone in on are protein and water/electrolyte intake. Hydration will help replenish your body in many ways, such as helping with post-workout recovery and preventing injury while engaging in physical activity.
Lastly, if you have the bandwidth to take on three things outside the gym, make it carbohydrate timing; in short, eat those fast-digesting, tasty foods within an hour on either side of your workout. This helps you utilize the glucose being shuttled into your muscles as the energy you want rather than the fat storage you don’t.
Smart and Effective Recovery
Two things of note here. One, get at least seven hours of sleep. How you spend your time outside the gym is more important than in it to capitalize on muscle gains. Getting quality shut-eye, especially REM and deep sleep cycles, allows your body to repair the minuscule damage you inflicted during the day.
Two, ice is your friend right after a workout or injury, but beyond that, heat is your best friend. If you have decent pain after training, icing the area immediately following your last movement is ideal for staving off injuries. But if you’re about to go to bed or shower, getting in contact with heat is great for speeding up the inflammatory process.
With this knowledge, you can expect muscle gain after one to two months. Everything takes time, effort, and dedication. Following this simple protocol to the letter, be prepared to transform.
Article by Terry Ramos