How To Create A Muscle Building Plan?
How To Create A Muscle Building Plan?
Whether your goal is to build muscle, improve your overall fitness level or lose weight, you must do certain things on a regular basis to reach your ultimate goal.
These three steps will work within your fitness improvement regimen and contribute to your muscle-building plan.
- Perform specific exercises on a regular basis.
- Schedule some rest days to allow for adaptations to occur.
- Eat a well-balanced diet including adequate amounts of protein and micronutrients.
Your muscle-building plan must include:
- Hard work: Stimulate muscle tissue by training hard. Use your body weight as resistance, or lift weights on a regular basis, 3-4 times per week.
- Balance: Do exercises for the upper and lower body to ensure you maintain a good muscular balance in your body.
- Patience: Allow time for the results to appear. It takes time to see muscle growth and gain strength.
- Rest days: Don’t over-train because your recovery ability will be compromised. Plan to take at least 1 or 2 rest days per week.
- Motivation: Understand that you need to motivate yourself to make it happen.
How to train for muscle-building
Progressive training is important if you want your muscle-building routine to be productive. You must be dedicated to training in a way that helps you to improve over time.
If you lift the same amount of resistance for the same number of repetitions (reps) during each workout session, you’ll stay the same. At some point, you must attempt to either perform more reps or use more resistance.
Following a reps and weight increase schedule will allow you to easily measure if you’re improving from workout to workout. Rep ranges is a simple concept to understand and apply to your training.
I like to recommend a rep range of 10-14 for strength training in the initial stages, especially when someone is just getting started. High reps will force you to choose a moderate weight. This way you’ll become proficient with exercise forms (important for safety) as the weight increases. As your workouts transition more into the power range, increase weight and decrease reps.