Muscle Building Workout You have to Maximize Gains

 

How Often Should I Workout for Maximum Muscle Growth?

Video taken from the channel: How to Beast


 

Do this Daily to Build Muscle & Increase Endurance | Mike Rashid

Video taken from the channel: Mike Rashid


 

How Often Should You Train Each Muscle To Maximize Growth?

Video taken from the channel: Jeremy Ethier


6 Ways To Maximize Your Gains. 1. Commit To Evening Training Sessions. Athlete Craig Capurso prefers training in the evening, especially during a mass-gaining phase. “By placing 2. Keep Yourself Hydrated. 3. Create A Powerful Pre-Workout Concoction. 4. Balance Your Nutrition.

5. Hit Your Muscles. One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights. Do 3 sets with 10 reps. The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.

Incorporate Variety Into Workouts – One important aspect for maximizing your muscle gains at the gym is to incorporate variety. It’s important you keep your muscles second guessing from time to time, otherwise they can become increasingly resistant when doing the same workouts every time. Purpose: To exhaust the triceps and shoulders. This workout works the triceps in every direction possible – overhead, pushdown motion and with a bent elbow.

The medial deltoid muscle of the shoulder creates the rounded full look of the upper body. This muscle is worked multiple times with the lateral raises, overhead press and upright rows. Slow-twitch muscle fibers are built for endurance activities, like running or biking long distances, and are aerobic in nature, which means they rely on steady oxygen intake to sustain exercise for a longer period of time. Fast-twitch muscle fibers are recruited for quick, explosive movements, like sprinting, lifting heavy weights and doing box jumps, and are anaerobic, so they synthesize energy without oxygen. The bottom line is that you need carbs if you want to build muscle.

Be sure they are of the complex kind and avoid any added sugars. Go with rice (white and brown), potatoes (sweet and white), oats, green vegetables, fruits such as apples, bananas, and berries, and whole grain breads and pastas. Scientists found that you need to train each muscle group twice a week for maximum results Analysing 10 studies comparing muscle gain in people training muscles once, twice or three times weekl. Go with flat and incline bench presses, rows, pull-ups, squats, leg presses, shoulder presses, close-grip bench presses and any other of the seemingly endless variations.

Met-RX BCAA 5000 Powder can be used to give you the quickest recovery and energize your workouts. Order now. If you’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow biggerin response to the challenges you throw their way.

It’s tempting to think that’s all it takes to add muscle to your body.

List of related literature:

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The premise here is simple: Keep loading high, volume low to moderate, and target the muscle fibers with the greatest potential for growth.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

It’s necessary to point out that in addition to doing exercises for only one or two body parts at a time, bodybuilders also spend many hours a week implementing nutrition and supplement strategies to achieve their desired levels of muscle size and definition, without which it can be hard to achieve the same appearance.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Most bodybuilders try to do too much and err on the side of overtraining When using a split routine for building muscle mass, the most effective exercises must be combined with enough rest and recuperation to allow size and strength gains.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

And make no mistake: Muscle growth through increased strength is always your goal in the gym.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Thus, simply increasing the protein or EAA load of individual meals will not increase net muscle growth, even in resistance-trained athletes.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

So,what wecan learn from these studies isthis: you cannot only maintain muscle and strength by training only 1 or 2 times per week, butyou can also make gains.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

He writes: “Do the same sequence of lifts every day, and even if you keep adding weight, you’ll see your muscle growth slow and then stop; the muscles become very efficient at performing the 38 sequence they expect.”

“Think Like a Rocket Scientist: Simple Strategies You Can Use to Make Giant Leaps in Work and Life” by Ozan Varol
from Think Like a Rocket Scientist: Simple Strategies You Can Use to Make Giant Leaps in Work and Life
by Ozan Varol
PublicAffairs, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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26 comments

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  • Push Pull Legs Workout
    Monday:Legs
    Tuesday:Push
    Wednesday:Pull
    Thursday:Legs
    Friday:Push
    Saturday:Pull

    Muscle Group Rest Days in Between
    Legs:2,3
    Push:2,3
    Pull:2,3

  • I do 6 Days:
    Day 1: Upper
    Day 2: Lower
    Day 3: Upper

    Day 4: Lower
    Day 5: Upper

    Day 6: Lower
    Day 7: Rest

    I got great results guys

  • The reason why intermediate lifters going from 2x a week to 1x a week experienced greater gain, is that in intermediate or advanced state, the recovery phase takes longer. Because the stress-recovery-adaptation cycle is longer in each phase.

  • I do biceps three times a week now and see a difference.Many years ago I trained them everyday and achieved 18 1/2 in arms which I can’t now doing 2 times a week

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  • Please tell them that you really have to change your diet in order to workout more otherwise you’ll only lose muscle the more labor you put in.

  • arm daydeclined sitting dumb bell curls with overhead arm extensions. barbell curls with tricep kickbacks. lastly preacher curls and weighted dips/or close grip bench. 3 biceps, 3 tricepsis that enough for a full arm day workout?

  • I am resting every other day. I was really over trained and burned out. I feel much better after two weeks of every other day rest.

  • If the group who worked out 2x a week for 4 months switched to 1x a week and saw increased muscle gain, what if they alternated 2x and 1x a week if that’s the case?

  • How can you even train each group 3 times a week? 3 days arms 3 days legs 3 days chest and back. Like bro 9 days a week is my deal ��

  • If I did a full body workout 4 days a week, Do I always need a day break after every workout, which basically means work out every other day??

  • its 0.78 lbs extra, which is 350g…..You will not notice this……. for a whole year?????? Its not worth it. How much extra strain on your joints & ligaments after 3 years???? those are the studies you SHOULD be focusing on. Not the mere grams gained after a whole year.

  • I understand your opinion, but I don’t recommend having to rest when your mind just want to rest. Because it will lead to procrastination. You should rest when your BODY tells you (when you’re sick), but if your mind tells you to rest, fight it. You must overcome it. Because hardwork is useless without consistency. Have a good day sir!

  • They laughed when I told them I was planning to become slimmer with just using Custokebon Secrets, but after I showed these people amazing effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, hahaha

  • it just makes sense, that 2x each muscle in week is superior.

    for me i found that the most enjoyable Training Routine is upper Body day and lower Body day.
    Having said that i like to go for a jogg 2 times a week so my favourite Thing would be to weight Train 2x times a week.
    if i Train Monday Upper Body
    and thursday lower Body.. repeat, will I make strength gains at all or will it be futile?
    or will it just take longer for me to make Progress? ( I could live with that)
    Thanks in Advance!

  • @jeremy ethier What if i talk mass gainer like on seriously mass gainer and train each muscle 3x per week..is it beneficial than training each muscle 2x per week with out mass gainer?

  • My main question was 2 vs. 3 common sense says 4 will tear a muscle or exhaust it but will 3 do it.Very good video though but lacked the main question

  • 2-3 times a week seems more optimal for beginners. Protein synthesis rates change the more advanced you are and the older you are, so it seems best for those individuals to do a higher frequency. Also, protein synthesis is elevated (keyword) for up to 48 hrs, meaning it is above baseline for that time period and after that period it goes back to baseline and you can train again. With that said it would seem as though training every 48 hrs would be more optimal, meaning 3 times per week (for beginners). Intermediate trainers may need a higher frequency than that, possibly 4 times a week (Mon, Wed, Fri, Sun) followed by 3 times the following week (Tues, Thurs, Sat) training every 48 hrs and repeat throughout a training cycle. Advanced would need more than that because the body has adapted well at this time and it will take more to create muscle damage. On top of that, muscle protein synthesis will be elevated through a shorter time frame (such as 24 hrs), meaning an advanced (or aged) trainer should be able to train a muscle group every 24 hrs (5 days a week) and recover just fine. Beyond 5 days a week is not advisable in my opinion and may blunt progress (even if the volume is equated) or even promote diminishing returns from overtraining.

    Simply put,
    Beginners 3 times per week
    Intermediate 4 times per week
    Advanced 5 times per week

  • Does it mean that should i not stick with training each muscle group 2 times per week but also change up in training 1 times per week? Like in the 1st week i train each muscle group 2 x and in the 2nd week train each muscle group 1x. Help bro i cant understand

  • more you train will increase risk for injures. For long term training its better train bit less than bit too much. Listen your body, it tells you how much you can train, nobody else can say it

  • Does working out 3 days a week mean you workout three days and then wait till the next week and then do three days again or does it mean that u workout three days and rest the forth day and then three days again

  • The push up and burpee workout is harder for him because he’s so big. He’s pushing up a heavy weight compared to the normal person lol

  • Is Custokebon Secrets useful to lost crazy amounts of weight? I have learn a lot of good things about Custokebon Secrets (look on google search engine).

  • But beginners don’t have muscle mass and if they do 2x time per week they just burn the muscle i think after a year or so you can train 2 x times per week

  • Dope fire �� workout bro super hardcore I need to give that a try cause my endurance & core is terrible so I’ll be doing this workout least 3 times a week great video keep up the good work God Bless