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Muscle Building Workout Plans

by Holly

The golden key to finding all the answers to the questions that arise while bodybuilding can easily be resolved. Creating a muscle-building workout plan is easy. The most important thing that you should keep in mind is that building muscle is a continuous process. You need to understand that the whole of your body should be trained to get a body that you desire. There isn’t much worse than being one of those guys who pump their chest and biceps and look scrawny everywhere else.

The Requirements

The main requirements for the development of the body are to firstly get your body prepared for any routine. You need to sufficiently overload your body to perform exercises and enhance the way it responds to them. It is important to start off with a light workout for a few weeks to get your body ready for more overload. Over time, it will become more used to exercising and start to repair and grow faster.

The body will also need to get a proper caloric intake to support your muscle building workout plans. You need to be specific about how many calories are needed for your body type each day. Depending on your body and your goals, sometimes you will need more or less. Your caloric intake will need to be maintained on a daily consistency.

The overall bodybuilding diet includes the intake of vitamins, proteins, minerals, carbohydrates, and fats. You can get all your daily requirements from food alone. If you can’t eat this much, you can take some over-the-counter multivitamins and oils. Adequate rest should also be given to your body to get a proper recovery period. Your plans should be consistent and equally timed. Keep a track of what kind of routine you do on a weekly basis.


Always remember “Rome wasn’t built in a day.” You can’t just get a bodybuilders physique in the blink of an eye. It is a very gradual process with sometimes big gains but more often a periodical progression. Keep your muscle-building workout plans simple in the beginning and then start to increase the intensity within time. Never overdo anything. Keep your workouts short and simple to maintain them, unless you are a more advanced bodybuilder. Once you become more experienced, you should perform your muscle building workouts in a reverse pyramid technique, which we will cover later.

A trainer will be the best option to help you balance different training strategies towards natural muscle building. Always stick to your diet and exercise plans that your trainer has provided to gain the best results with the healthiest way to gain muscle. It is said that 80% of the results you get from the gym come from the kitchen. It is very important to stick to a clean diet in order to build and maintain lean muscle mass.

The most intelligent way to do this is to maintain a logbook of your muscle-building workout plans. This will help you to keep track of the overall progress of your gains. You may also discover that it is time to adjust your calorie intake and start lifting heavier like the 70’s bodybuilders would do.

Building Muscle All Over

Every part of your body should be trained to get a body that you can feel proud of. This will build a symmetrical physique and make you eventually look like a proportionate breast.

Here is an example of a light full-body workout:

  • Squats – 3 sets of 10. This is the core exercise for huge tree trunk legs
  • Military Press – 3 sets of 10. The mass builder for the shoulders
  • Bench Press – 3 sets of 10. This exercise builds a huge chest
  • Deadlift – 3 sets of 5. This builds a thick back. This is a strength exercise
  • Tricep Dips – 3 sets of 10. One of the best mass builders for triceps
  • Concentration Curls – 3 sets of 10. Great exercise for building bicep peaks
  • Sit-ups – 3 sets of 12. Works your abdominals

This is a beginners muscle building workout plan. This could be performed after a small amount of weightlifting experience. It is important to use dumbbells for any exercises that you can. This will maximize your strength gains which will allow you to lift heavier. The heavier the weights you can lift, the more your muscles can grow. Doing this is known as progressive overload.

Every part of the body needs an adequate amount of exercise. Doing this particular type of routine for too long is not going to help. You will eventually become too used to it you’re your body won’t grow from it like it used to. Change the exercises every time you start to hit milestones and are ready to progress. This is what we call muscle confusion. This shouldn’t be done too often and will depend on your skill level of bodybuilding. It is still a very beneficial element to add to your muscle-building workout plans.

You will also start to know how your body responds to weightlifting after a while. You will know if you are getting stronger, putting on muscle, how quickly you recover, and many more things. If you don’t have a trainer advising you, know your limitations and be cautious when increasing the weights and amount of exercise.

To gain a proper body, you need to co-ordinate in both a mechanical and natural way. Use controlled movements to perform all your exercises. Focus on the exercises you are doing and try to get full reps and contractions. Don’t swing on any exercises as this is not the correct technique. If you are swinging or performing exercises too fast, slow down and lower the weight to one that you can manage in a fully controlled manner. This will eventually become natural to you and is an element of all good muscle-building workout plans.

Understanding Split and Pyramid Routines

Split Training:

Split training is performing a certain amount of bodybuilding exercises over time in a week until the whole body has been worked.

You will choose to take up a natural muscle-building workout plan that is going to target different groups of muscles on different days.

Here are some examples of split routines.

  • Monday – Chest, Shoulders, Back
  • Tuesday – Biceps, and Triceps
  • Wednesday – Legs and Abs
  • Thursday – Rest

This is a 3-Day split. Your whole body gets worked over three days and if you have been bodybuilding for a while, you will be ready to start your routine again on Friday.

  • Monday – Shoulders and Triceps
  • Tuesday – Back
  • Wednesday – Rest
  • Thursday – Chest, and Biceps
  • Friday – Legs
  • This is a 4-day split. You have the weekend to recover and be ready to start again on Monday.

Pyramid routines:

The common pyramid routine consists of starting your session with your warm-up set. You will then increase the weight of each set you do until all your sets have been performed and you are lifting the heaviest weight last. This is not a productive way to lift because you are lifting the lightest weights when you are at your strongest and least fatigued. Then you are lifting the heaviest weights when your muscles are near exhaustion. This is a major downfall of some muscle-building workout plans.

The best way to build muscle is in a reverse pyramid. You first have a warm-up set to get your body ready, then you perform your heaviest manageable weight first for 5 reps. You then pyramid down in weight for 10 reps per set until you are lifting a lighter weight for 10 reps on your final set.

This will let you perform all your sets in a state of hypertrophy. You will also simultaneously be gaining strength every time you perform your heaviest weight for 5 reps. Since you will be getting stronger by doing it this way, you will then be able to lift heavier weights sooner. As we mentioned before, heavier weights mean more muscle mass is built. This is the best way to build up your muscle strength and size. A proper muscle-building workout plan should include this method.

Maintaining Muscular Strength

There are factors that revolve around maintaining your muscle strength from natural muscle-building workout plans.

Eating food that is good for your health plays an important role. As already discussed, fats, carbohydrates, and proteins are essential. You may get them from meats, legumes, vegetables, rice, and oils to name a few. You should also maintain your amount of fluid intake. There are much homemade protein shakes that you can take to get protein as well as gain weight too. You can try mixing peanut butter, bananas, oats, raw eggs, almond milk and shake them all together. You can take this in between meals to get extra protein and calories that may be hard to fit into your meals.

While keeping up a consistent diet with the right amount of calories will help maintain your muscles while they are not being worked, you need to keep lifting otherwise strength will drop. And it can drop fast. Doing proper exercises 2-6 times a week depending on your level of bodybuilding is the only way for you to maintain your strength and size. Bodybuilders do eventually reach a point where they just can’t get any bigger and they are in a constant maintenance phase. They can still adjust their muscle-building workout plans every so often so confuse the muscles a bit, but gains at this level generally become slim.

Losing The Bad Fats

Depending on your choice of a bodybuilding diet, you may put on some unwanted fat. This is especially true for those who are on a bulking diet. Fat loss from bulking generally is only performed once people reach their desired weight. For those who are more conscious about this, you can perform some high-intensity cardio after your muscle-building workouts to aid in fat loss.

As a beginner, you should be able to produce an adequate amount of hormones to enhance your muscle-building workout plans else you can easily Improve muscle growth by using these testosterone pills. If you are also following a clean bodybuilding diet, you should not be putting on much of the bad fats at all. Your diet is the main source of the bad fats that get into your body. The good fats come from fish and oils. These also play a vital role in fat burning. By having the good fats and oils in your diet while cutting out the bad, you can be a lot leaner.

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