Often people come into the gym with a focus on muscle building, however not everyone has a plan or specific goals in place to achieve this. A common goal you may see here is people seeking a ‘defined 6 pack’, but then the actions they take in the gym are not optimal to achieve that.
The other issue with this sometimes is that small attainable objectives have not been set to reach that goal, so motivation can drop when progress isn’t seen immediately. These objectives and overall goals are things that should be covered in your annual gym workout plan to give yourself focus in your workouts.
Muscle building training you can use
To help reach your goals, it is important to know the different types of training that can work towards that muscle growth you desire. We will outline 3 different methods you can use which ideally, when used together, can lead to the full development of your muscles. Of course, it is also important to note that things like supplements and protein to build muscle are highly beneficial and recommended for this process.
Volume workouts have a dual purpose to them. On the one hand, they increase in the size of the muscles, hence the name of volume; but on the other hand we find that this increase in volume is accompanied by a gain in strength. This makes volume training one of the best forms of muscle building training that you can use.
As you well know, in addition to complying with all the training routines to achieve our goals, it is essential to follow a good diet. In the case of volume training this diet must contain a large amount of carbohydrates and proteins that help your body fuel for workouts and repair from them. For this training you can focus on a single muscle group, or you can choose muscle groups to workout together.
In these routines muscle hypertrophy is worked, with about 3 or 4 sets of 8 to 12 repetitions done, using a load between 70 and 80% of your maximum weight. To achieve this muscle gain, it is very important to take good care of rest, both inside and outside the gym.
Therefore, between sets you will rest between 30 and 90 seconds. Not giving the proper rest to your body or doing too many sets can have the opposite effect, and will end up with a loss of muscle mass and strength.
As the name suggests, this type of routine allows us to obtain a more defined muscle. However, the focus is not on increasing your size as with volume training, but rather the goal will be to eliminate fat while maintaining muscle. For this workout, the repetitions are as important as the weight and the times taken, both to rest and complete the sets.
For this training to be effective, you must do high intensity sets while reducing rest time as much as possible. This training should be completed with at least three weekly sessions of about 30 minutes of aerobic training exercises such as running on a treadmill, rowing or spinning. It’s important to add this into your muscle building workout plans in order to have a good balance in your program.
Regarding the diet, eat foods of high nutritional value respecting the five daily meals. This type of gym training can be highly intense on the body, so it is important to have maintain a proper diet and good sleeping habits to maximise its effectiveness.
Maximum strength training
As the name suggests, the objective will be to work our strength to the maximum, with a heavy focus towards maximising hypertrophy for the best muscle growth. These routines include very heavy loads, above 80% and even reaching 100% of your maximum.
When working with so much weight the number of repetitions is reduced to between 6 (80%) and 1 when you work at 100%. As the weight increases, the rest time increases, which in maximum strength routines ranges from 2 to 3 minutes.
This is one of the workout routines to build muscle that is mainly recommended to experienced people in the gym. This is because it can be dangerous for someone who is not comfortable with the movements yet to be working at the maximum. The exception to this would be when you are working with a trusted personal trainer who is experienced with these types of sessions.
Start using these muscle building workouts
Each of these workouts has its pros and cons like any other workout, but it is very important to bear in mind that combing them is ideal to work all the muscle fibers. A good training plan should include different training periods, and in each of them we will have different routines. Some of these is to work on hypertrophy, others for definition and others for maximum strength. These are combined so that the muscle is not saturated and the training gains efficiency.
Try these out and get started with your muscle building journey!