So you know that gaining muscle requires a combination of things including nutrition, weight training exercises, cardio exercises, reps, sets and recovery which all must work together in a well-outlined program to give you desired results.
However, discovering the most effective workout program that will allow you to gain muscle fast and properly can sometimes be a difficult task. A good mass building workout program should not just call for you to hit the gym every week.
What you're guided to do while in the gym is more important for making sure your muscles grow bigger. So let's look at what a good mass building workout program should be like.
Maximum Muscle Recruitment And Tear
One of the most important factors of any good mass building workout program is that it must be able to stimulate as many muscle fibers as possible as well as create much damage to the worked muscles in any given workout session.The critical factors directly related to this is the amount of resistance against your body, the type of exercises you use and the volume of reps and sets per exercise.
Your workout program for gaining mass should include compound movements such as squats and deadlifts because these exercises cause large amounts of stress on a number of muscle groups, rather than an individual muscle. This type of exercises will also increase the distribution of important nutrients and hormones by increasing your heart rate. It's recommended to start your lifting with a major compound exercise in each workout session.
You need to perform isolation exercises on individual muscle groups that may have got stimulated by the compound exercises but did not get enough stress to create maximum muscle damage. Always remember that whenever you hit the gym to weight train you need to cause as much micro damage to muscle fibres as possible so they can be re-build larger and stronger. Isolation exercise which should allow you to perform more reps on a targeted muscle will ensure this muscle reaches the highest point of damage.
Correct Volume Of Reps And Sets
When it comes to lifting weights you should lift weights that feel heavy but light enough to allow you to do 3 sets of 6 - 12 reps for an exercise. You should not start lifting too heavy and cause yourself to over-train even before you gain muscle. The key is to start moderate, let your body adapt and increase the weight overtime to continue developing strength and building more muscle.
Periods Between Reps And Sets
The small rest periods you have between sets and the time you take to perform another rep are very important factors of your workout program. This time affects muscle re-fueling, fatiguing and growth.
Time Given To Rest The Worked Muscle
A good mass building workout program should call for you to hit your muscle hard during a workout, but not for you to hit the same muscle too often. It is very important that you give your muscles an ample amount of time to rest, recover and grow in between your workout sessions.
For a beginner, the most ideal muscle building workout routine would be a maximum of 4 days a week. For example, you can workout out on Mondays, Tuesdays, Thursdays and Fridays and take rest days off on Wednesdays, Saturdays and Sundays.
You should work on a different muscle group everyday which would allow enough time for the muscles to recover. Whenever you work a muscle group to maximum failure you should allow that muscle group to rest for a minimum of 72 hours before working it again.
It is advised to include some cardio exercises in your workout routine. Some people believe it's best to avoid cardio when building muscle mass because doing cardio will hinder muscle gain.
Cardio may hinder muscle gain only when you don't perform it right in accordance to your circumstances. The best type of cardio to do when building muscle is High Intensity Interval Training. Allow your cardio session to be long or short in accordance to the results you are getting.
Remember a good workout program to use to get the best results is one that is designed for your specific body type and training history. Don't neglect the importance of choosing the right workout program for you. It could really make the difference between gaining muscle fast and not putting on any muscle.