How To Set Up Your Muscle Building Program
Whether you’re an advanced lifter or new to the sport, you’ve likely found that how you set up your strength
training routine is critical to your success in the gym.
To build muscle there is a specific range of sets and repetitions you should work with as well as exercises and
All of these factors can dramatically effect how efficiently you build muscle and get ripped.
This article will discuss all of these factors and how you you should incorporate them into your training. To
learn the secret of designing your workout routine, read on!
Firstly, a strength training routine will vary depending
on the individual. To be efficient with your training, this is something you must realize. What works for one
person may not work for another, so while some basic concepts are important for everyone, you may need to do some
experimenting with your routine.
As you experiment with different rep ranges, rest times, and weights, make sure you record each of your
workouts. Doing so will help you understand what gets you the best results so you can continue doing it!
Muscle building, or hypertrophy, usually occurs when you work in the 3-4 set and 5-8 rep range. Ideally, you
will start by building your routine around this concept. Also, for each given muscle group you should only preform
around 4-5 exercises. This is the most efficient and effective way to build muscle.
How many days you workout per week will be up to your own preferences and schedule. Some lifters find they make
the most gains when they only lift 3 days a week while others find they need to lift 5 days a week to see results.
Remember, this is highly individualized and it will be something you need to figure out for yourself.
Once you decide on a number of days, you need to figure out what muscle groups you will do on each day. Doing
this helps you focus on 1 or 2 muscle groups per workout and allows your body to get an adequate amount of rest (crucial for muscle building).
Most commonly, muscle groups will be split into ones that work together, for example: chest and triceps, back
and biceps, legs and calfs, and abdominals. Conversely, you could arrange your workout so you are working all of
the “push” muscles (chest, triceps, shoulders, legs) and all of the “pull” muscles (biceps, back) on different
days. Once again, how you split up the muscle groups is up to you and what you find works the best.
Finally, when picking exercises try to focus on the major compound lifts like the squat, bench press, row, and
deadlift. These exercises work many muscles at once and really hit your muscles hard. Take 1 to 2 minutes in
between each set to recover. You should aim to lift fairly heavy on these exercises and improve your weight each
Hopefully this article has given you an idea of how to set up your muscle building program. Remember to find
what works best for you and work within the hypertrophy range. Be consistent and lift big!