Everyone will inadvertently hit a frustrating plateau in their training at one time or another which is why you need a build muscle workout plan.
You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits.
Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds with a build muscle workout plan will help reach your goal weight.
It happens to everyone.
Most of the time, these plateaus occur because people rarely change their training variables over time.
Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.
But with a perfect build muscle workout plan you will no longer experience plateaus.
Well, I hope to open your mind and bring some creativity to your workouts with this blog post.
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise.
Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.
Build Muscle Workout Plan
However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week.
Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it?
Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. The trainer can create a build muscle workout plan perfect for you.
Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Here are a few examples of different methods to spice up your routine.
•Try 10 sets of 3, with only 20 seconds rest between sets.
•Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.
•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.
•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
Step 1
The basics which you need to know to build muscle and burn fat effectively are cardio exercises and resistance training, which more often than not involves lifting weights at a gym.
Weight lifting is excellent for your muscles, giving them more strength, and improving their efficiency. The weight lifting will then bulk up the muscles with extra size, and the cardio burns off excess fat, and gives your heart a stimulating workout.
Step 2
Once you have developed a settled exercise program with both cardio and resistance training, the most effective way to build muscle and burn fat as quickly as possible is to cut the rest periods in between exercises right down.
This makes your gym work a lot more strenuous, and you need to be careful. Provided you stay within your limits, your muscles will benefit enormously from working at the point of exhaustion.
Step 3
One often overlooked, but extremely important, factor in the efficacy of your workouts is your diet.
Learning which foods to eat at any given stage is a vital factor in being able to build muscle and burn fat.
Very few bodybuilders really know how to do this. Muscles need protein to rebuild themselves after a strenuous workout, so take in protein food as soon as you can.
Try it for a month, and see what happens. Try it with low fat protein such as tuna or chicken, and you should be pleased with the results.
Step 4
Make sure the weights you lift are right.
Whereas most people will tell you to make sure you are not lifting too much weight, and that is indeed sound advice.
You also need to know that there are more people in gyms under lifting than over lifting.
Many weightlifters struggle to see gains because they aren’t lifting enough weight to work the muscles.
A weight which you can only manage to lift for 6 or 8 reps is ideal to build muscle and burn fat.
Find a weight which you can only lift around 6 times, and keep practicing lifting until you can lift the weight more than six times.
When you can lift the weight ten times with relative ease, it is time to increase the weight again.
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.
Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal.
Work hard and train smart and watch your body change.
Build muscle and burn fat are the two most important factors in building an exceptional body, so you will want to heed the advice in this guide.
The desire for a strong, healthy body is common enough, and there is no shortage of information out there.
Not all of it is accurate, so here in this blog post we show you how to build muscle and burn fat properly.
Follow this build muscle workout plan effective advice in this guide, and you will find yourself able to build muscle and burn fat.