A Workout Routine Muscle Building – Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Fitness – By Alyssa Holt – Updated June 30, 2022
Everything you need to know to create a strength training routine that will help you reach your goals, plus example exercises to help you get started.
A Workout Routine Muscle Building
So you want to get stronger. But how do you create a training plan that doesn’t ruin your life, waste time or hurt your entire body?
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Also, how many reps and sets should you do? WTF is all this strap-on equipment at the gym? And why is this person growling like that? (Do you* have to make noise like you’re trying to pull the sword out of the stone?)
That’s why we reached out to NSCA-certified strength and conditioning expert Ideen Chelengar, creator of Vices Fitness and trusted influencer on TikTok. Protects the back (as well as the triceps, biceps, quadriceps, glutes, etc.).
He walked us through his block-based “algorithm” for creating strength training routines for different experience levels.
First things first: you need to set a goal. Whether you’re trying to achieve something in the world or in academia, you need to dream to achieve it.
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“I would definitely say the first thing I ask someone before writing their bodybuilding plan is simply: What is your goal?” »Challenger said.
If you just want to be healthier, you don’t necessarily need to lift very heavy weights. But if you want to gain a lot of muscle, consistently add volume (volume = weight x reps x sets) to your workouts.
If you want to lose weight, you will need to maintain a high calorie intake. This may include adding cardio to your routine or doing circuits to keep your heart rate up.
If you want to get leaner or taller, you’ll want to increase the intensity of your workouts over time (whether that’s increasing the speed of your reps, increasing movement complexity, or adding volume) while maintaining your fitness rate. high calorie burning. .
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If you want to power lift, you’ll need to increase your raw strength and focus on lifting a lot of weight in repetitive movements like squats or deadlifts.
Challenger says that even if you’re an experienced marathon runner or a professional yogi, you’re still a beginner when it comes to strength training if you’ve never set foot with a set of weights or similar equipment.
If you’re a beginner, Challenger says, you don’t necessarily need to put in as many days or as much effort as someone more advanced.
When you’ve been doing strength training for a while, you’re more likely to hit a plateau and need to shake things up more often and move toward a higher intensity to reap results.
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The next thing to determine is whether you will exercise at the gym, at home, or perhaps a combination of the two.
If you go to the gym, find out what the following fitness equipment looks like and where they are located in your gym:
The dreaded question that plays a huge role in how your plan looks: How often should you hit the gym?
The truth is that studies show that training volume is more important than frequency. This means you can expect similar gains if you do 3 sets of squats in one day or 3 sets of squats in 3 days.
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“Beginners, if you are new, you can start the first 2 to 4 weeks with just 2 full body sessions per week.” (Take a deep breath for anyone who has trouble getting to the gym before work, folks.)
After following your routine for at least a month, Chelengar may recommend the following adjustments based on your goals:
You may want to increase your schedule from 2 days a week to 3 days a week and possibly even 4 days – especially if you want to incorporate strength training *and* cardio into your routine.
Instead of adjusting your training plan, the first thing Challenger recommends is adding a Wednesday. This is where you can start creating workout splits based on muscle groups.
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“We might do some push-ups and pull-ups on Monday and then reverse on Tuesday, Thursday and Friday,” he says.
“Eventually, you’ll probably have to get to the point where you’re working 5 or 6 days a week when you start working 4 days a week,” he says.
“When we get into the 5 or 6 days a week category, the programming has to be quite technical in terms of heavy and light days or matching the muscle groups for the day… that’s where it needs a little more finesse. ”
And whatever your goal, don’t forget to take breaks: you deserve them and your muscles need them to recover. Chelengar recommends giving the muscles you’re working 48 to 72 hours of rest before exercising them again. (So if you dedicate a day to your back and head, give them at least that much time to recover before dedicating another day to your back and head.)
Day Workout Plan
Many people prefer workouts that focus on different days and muscle groups – such as push and pull days, upper body days, lower body days, etc.
But according to Challenger, the majority of the population shouldn’t split strength training by body part. This is only really necessary if you level up.
“[Requiring] a full day dedicated to each muscle group, you’ve probably already done at least a year, if not more, of very aggressive strength training, to the point where you’ve reached a level of performing multiple sets in one day,” he explains. he. .
For reference, Challenger didn’t exercise a single muscle group a day until 5 or 6 years after he started training – and he definitely got a lot stronger (just take a look at his TikTok 😳).
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For most of his clients who haven’t had at least a year of consistent strength training, he recommends sticking to full-body days.
So, you’ve figured out how many times a week you should exercise. But what should your training be like?
First, focus on compound exercises, those heavy movements that work multiple muscle groups at once (like squats, deadlifts, and bench presses). Challenger recommends adopting them first, because that’s when you’ll be most refreshed mentally and physically.
“Compound exercises like goblet squats, which are quite heavy, are often the hardest thing you’ll do all day if you do them correctly,” he says. “So you want to do this when you’re not exhausted.”
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Next: Move on to your isolation movements (movements that target one muscle group) and your auxiliary or auxiliary movements (those that basically support everything else).
“If you’re working biceps and triceps later, there’s no reason to do them at the beginning of your workout if you’re doing a full-body day,” he says. “This should be one of the last things you do because they are very simple movements [that are] gentle and easy on the joints.”
Are you new to bodybuilding? Congratulations on your honeymoon phase! According to Challenger, “Between 6 and 12 weeks [of strength training], you will get stronger and fitter with almost any weight.” look great.
Ultimately, your goal is to make sure your last rep is at least a 6 out of 10 in terms of difficulty. “Otherwise, you probably won’t get any response, whether you’re a beginner or advanced,” he says.
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This is called rate of perceived exertion (RPE) and is a common way to monitor the intensity of physical activity.
The biggest difference between beginner, intermediate and advanced is the threshold you need to reach on the last rep to get a response. Chelengar breaks it down like this, depending on your experience level:
Eventually, you can move on to progressive overload or percentage training. But using the RPE is a very simple and basic way to determine how much weight to lift.
If you’re trying to increase your overall strength and endurance, any number of sets and reps will help you see improvements. In fact, a small 2019 study found that people made similar gains in strength and endurance whether they performed 1, 3, or 5 sets of exercises 3 times a week.
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If you’re trying to get bigger muscles, it’s all about bulking up. A 2022 research review focusing on young men concluded that performing 12 to 20 sets per week per muscle group is ideal for achieving hypertrophy (also known as increased muscle size). Therefore, if you train 3 times a week, perform at least 4 sets of exercises during each workout.
Increasing your sets is also a great way to level up. Challenger says people often overlook this technique. Instead of adding more reps or different exercises, you can simply add sets of exercises you already do.
“Usually you’ll get a really good response,” he says, “because you’re already comfortable doing it. Just add volume, and that volume will give you the response you need to overcome that level.”
Studies show that you can perform between 6 and 40 repetitions of an exercise and see muscle gains. But that’s a pretty wide range, huh?
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