Building muscle in the gym is all about consistency and hardwork. If you want to succeed in gaining mass you need a solid workout plan to gain muscle, understanding of proper lifting technique and the most important exercises used by bodybuilders, as well as a specialized, well-researched diet plan. This article will shed some light on the basic aspects of a good workout regimen that any beginner to lifting should understand.
It’s recommended by a lot of seasoned bodybuilders and lifters in general that a beginner should start out with the most important and effective workouts available. Primarily, these are the “big three” lifts in the bodybuilding world – they are very effective compound lifts and they include the bench press, squat and deadlift. Other exercises can be added to supplement and round-off your workout plan to gain muscle, such as bent-over rows, overhead presses, and even isolation lifts like barbell curls. Don’t try to overdo it though, as the big three alone will take a lot out of you, and if done properly, will give a lot back in return. Proper technique is very important if you want to get the most out of your exercises and avoid injury – fortunately there are a lot of resources available to teach you the proper technique for various lifts, and you really should take the time to study and practice your lifts before committing to a heavy load program.
As far as structuring your workout plan goes, it’s recommended to start with some sort of 3-day fullbody routine, as opposed to a split routine. Most beginners don’t have the strength required to work with enough intensity that would necessitate the extra recovery time offered by a split program. Furthermore, by starting with a fullbody routine, you have more opportunity to practice your basic lifts. Don’t be fooled into thinking the “basic” lifts will be abandoned as you gain more experience. They are used by bodybuilders at every level of experience, because they really are the most effective workouts available. The key to build muscles fast is to have plenty of recovery time included in your regimen, so don’t overwork yourself, but understand that pushing your limits to some degree is also critical.
When you exercise to build muscle, the key focus is on consistently increasing resistance to continue stimulating the growth of your muscles. This is done through the addition of reps, sets, and eventually more weight as you progress in your lifting plan. Don’t try to increase resistance too quickly – keep everything at a level that you can consistently achieve with proper technique. Once your technique starts to decline, you should probably take a step back and consider reducing the weight or repetitions.
Finally your workout plan to gain muscle should include and emphasize a solid diet designed for efficient muscle gain. Any good diet plan for gaining muscle will focus on a caloric surplus, proper observation of macronutrient intake, plenty of water, and of course plenty of rest and recovery time. It really can’t be stressed enough how important it is to have an impeccable diet as part of your workout plan to gain muscle.