Once upon a time, in a world of gym bros and protein shakes, the quest for bigger muscles seemed to only come in one form: steroids. But alas, a group of fitness enthusiasts has emerged from the shadows with a new approach-a radical, groundbreaking idea that will shock the fitness industry to its core.
Are you ready for it? Brace yourselves, folks. These 5 full body workouts will help you pack serious muscle without resorting to the roids! Can you believe it? Yes, folks, you heard it right-no more angry rants about being "natty" or hiding in shame when the topic of steroids comes up.
You can now build muscles like the Hulk without becoming a raging monster. So, if you're ready to put down the syringe and pick up the weights, let's dive into these 5 workouts that will have you flexing those biceps in no time.
Related Article: Full Body Torcher - 12 Week Full Body Fat Loss Workout
How to Build Muscle
Building muscle requires a combination of targeted exercise, proper nutrition, and consistency. The first step is to engage in a strength training program focusing on resistance exercises such as weightlifting, bodyweight, or resistance band training.
This will help stimulate muscle growth by placing stress on your muscles and causing small tears in the muscle fibers, which then rebuild stronger during recovery. To maximize muscle growth, it is essential to progressively increase the weight and intensity of your workouts over time.
In addition to exercise, proper nutrition is essential for building muscle. A diet high in protein and sufficient calories is necessary to support muscle growth.
Aim to consume 1-1.5 grams of protein per pound of body weight per day, and choose high-quality sources such as lean meats, fish, eggs, and plant-based protein sources like beans, nuts, and seeds. Carbohydrates and healthy fats are also crucial for providing energy and supporting overall health.
Consistency is vital when it comes to building muscle. Exercise regularly, ideally 3-4 times weekly, and stick to your nutrition plan. Ensure you get enough rest and recovery time between workouts to allow your muscles to repair and grow. Adequate sleep is also crucial for muscle growth and overall health.
Finally, it's important to remember that building muscle gradually requires patience and persistence. Results may take time, but you can achieve your muscle-building goals with time, effort, and consistency.
Exercises Used to Build Muscles
By progressively increasing the weight and intensity of these exercises over time, individuals can gradually build muscle and achieve their fitness goals. It's important to remember that proper form and technique are crucial to prevent injury and maximizing these exercises' benefits.
Compound Exercises
Compound exercises work for many muscle groups simultaneously, making them ideal for building muscle mass. You can include squats, deadlifts, bench presses, and pull-ups in compound exercises.
Isolation Exercises
Isolation exercises target specific muscle groups and helps build muscle definition and size in those areas. Examples of isolation exercises include bicep curls, tricep extensions, and calf raises.
Bodyweight Exercises
Bodyweight exercises use your body weight as resistance and can be effective for building muscle and improving overall fitness. Examples of bodyweight exercises include push-ups, pull-ups, squats, and lunges.
Related Article: Bodyweight Training: A Sample at-Home Bodyweight Workout
TRENDING ARTICLES
Weightlifting Exercises
Weightlifting exercises involve using external weights, such as dumbbells, barbells, or kettlebells and are a great way to challenge your muscles and stimulate muscle growth. Examples of weightlifting exercises include bench presses, shoulder presses, deadlifts, and rows.
Cardiovascular Exercises
While cardiovascular exercises like running, cycling, and swimming are not typically associated with building muscle, they can still benefit overall fitness and health. Cardiovascular exercises can help improve endurance, stamina, and cardiovascular health, contributing to better muscle-building results in the long term.
It's essential to include a variety of exercises in your workout routine to ensure that you're targeting all of the major muscle groups and keeping your muscles challenged. Additionally, varying your exercises can help prevent boredom and reduce the risk of injury.
Total Body Training Terms
Full body training is a workout routine that sounds like it was created by someone who couldn't decide which body part to focus on, so they just decided to hit them all. But don't be fooled by its name; full-body training is a serious workout that involves hitting every major muscle group in a single session.
And while it may sound intimidating, full-body training has several benefits that make it a popular choice among gym-goers. So, if you're considering trying it, here are some things you should know.
- Full Body Routines: A type of workout that involves training all major muscle groups in a single session, with fewer sets per body part.
- Training Splits: A type of workout that divides training days by muscle groups or specific body parts.
- Training Frequency: How often you perform a particular workout, with most full-body routines requiring three weekly workouts.
- Exercise Selection: The specific exercises you perform during a workout, with full body routines focusing on heavy compound lifts to stimulate muscle growth.
- Minor Muscle Groups: Less prominent muscle groups may not receive as much direct work during full-body routines but will still respond to the overall training.
- Mental Connection: The psychological aspect of training, where some individuals may struggle with whole-body routines compared to split training, but has been used effectively for decades.
Tips on Gaining More Muscle
With the right approach, you can achieve your desired physique, improve your strength and performance, and enjoy the many health benefits of a muscular body. Consistency and dedication are critical in this exciting pursuit, but you can take your body to the next level with the right mindset and knowledge.
Emphasize Compound Exercises
Compound exercises are multi-joint movements that simultaneously work for several muscle groups. By performing these exercises, you can target multiple muscle groups simultaneously, increasing the overall workload and stimulating muscle growth. Compound exercises also burn more calories and promote the release of growth hormones, which can help with muscle growth.
Lift Heavy Weights
Lifting heavy weights is critical to building muscle. You create micro-tears in your muscle fibers by lifting weights that challenge your muscles. When you rest and recover, your body repairs these tears and builds new muscle tissue. Aim to lift weights that you can only perform for 8-12 reps per set. If you can lift more than that, it's time to increase your weight.
Increase Your Caloric Intake
You must have a calorie surplus to build muscle. This means you consume more calories than you burn each day. Aim to consume 250-500 calories daily to support muscle growth. You can achieve this by increasing your portions or adding more calorie-dense foods, such as nuts, seeds, and healthy oils.
Eat Enough Protein
Protein is vital for building and repairing muscle tissue. Aim to consume 1-1.5 grams of protein per pound of body weight daily. This can be attained through whole foods, such as meat, fish, eggs, and dairy, as well as protein supplements like whey protein powder.
Get Enough Rest and Recovery
Rest and recovery are as important as exercise when building muscle. During exercise, you create micro-tears in your muscle fibers, and during rest and recovery, your body repairs and builds new muscle tissue. Keep your goal for 7-9 hours of sleep per night, and take rest days to allow your muscles time to recover. Additionally, stretching, foam rolling, and massage can help reduce soreness and improve recovery.
Vary Your Workouts
Your muscles will adapt to your workouts over time, so switching up your exercises and workouts is essential to keep your muscles challenged. This can be achieved by varying your exercises, sets, reps, and rest periods. You can also try different workouts, such as HIIT, circuit, or strength training.
Be Consistent
Building muscle takes effort, time, and consistency. Aim to work out regularly, ideally 3-5 times weekly, and stick to a healthy diet for the best results. Consistency is the golden part when building muscle, so staying committed to your workouts and diet is essential over the long term.
Related Article: 14 Weeks Full Body HIIT Calorie Destroyer Workout & Meal Plan
The Muscle & Strength 5x5 Full Body Routine
The Muscle & Strength 5x5 Full Body Routine is a straightforward yet effective workout plan to help you gain muscle and strength. The program involves performing a limited number of exercises on each training day and focusing on getting as strong as possible on each lift.
You should follow the program as designed without making any adjustments. The core lifts included in the routine are crucial for overall strength and muscle gains.
By increasing your strength on these lifts, you will stimulate muscle growth. Consuming enough calories while following this routine is essential, especially if you're a skinny guy looking to bulk up and gain strength.
This routine suits beginners and those looking to improve their strength and gain weight quickly. It can also be used for general strength building or to prepare for a more advanced full-body approach. The recommended frequency is three times a week (Monday, Wednesday, Friday), and the routine can be followed for four to six months or longer if you see exceptional results.
Workout Plan 1: Beginner Full-Body Workout
|
Day |
Exercise |
|
Monday |
Squats, Bench Press, Barbell Rows, Shoulder Press, Bicep Curls, Tricep Extensions |
|
Wednesday |
Deadlifts, Pull-Ups, Lunges, Chest Flys, Lateral Raises, Hammer Curls |
|
Friday |
Squats, Incline Bench Press, Seated Rows, Arnold Press, Preacher Curls, Skull Crushers |
Workout Plan 2: Push-Pull Workout
|
Day |
Exercise |
|
Monday |
Bench Press, Incline Dumbbell Press, Cable Flys, Shoulder Press, Lateral Raises |
|
Wednesday |
Deadlifts, Bent-Over Rows, Lat Pulldowns, Pull-Ups, Bicep Curls |
|
Friday |
Workout Plan 3: Upper/Lower Split
|
Day |
Exercise |
|
Monday |
Bench Press, Incline Dumbbell Press, Cable Flys, Shoulder Press, Lateral Raises |
|
Tuesday |
|
|
Thursday |
Bent-Over Rows, Lat Pulldowns, Pull-Ups, Bicep Curls, Tricep Extensions |
|
Friday |
Arnold Press, Dumbbell Flys, Lateral Raises, Rear Delt Flys, Shrugs |
Workout Plan 4: Powerlifting Split
|
Day |
Exercise |
|
Monday |
|
|
Wednesday |
Bench Press, Incline Bench Press, Cable Flys, Shoulder Press, Lateral Raises |
|
Friday |
Squats, Romanian Deadlifts, Lunges, Leg Extensions, Hamstring Curls |
Workout Plan 5: Bodyweight Workout
|
Day |
Exercise |
|
Monday |
Push-Ups, Dips, Push-Ups, Chin-Ups, Diamond Push-Ups, Incline Skull Crushers |
|
Wednesday |
|
|
Friday |
Pull-Ups, Inverted Rows, Chin-Ups, Push-Ups, Dips, Band Rows |
Related Article: Exhaustive Full Body Dumbbell Workout You Can Do at Home
Conclusion
While steroids may be a tempting shortcut to achieving a muscular physique, they come with serious health risks and ethical concerns. Fortunately, there are effective alternatives to steroids to help you gain muscle mass and improve your overall fitness.
These 5 full body workouts provide a comprehensive approach to building muscle, targeting multiple muscle groups and incorporating various exercises. By following these workouts consistently and maintaining a healthy diet, you can achieve your fitness goals without resorting to harmful substances.
Building a solid and healthy body takes time and dedication, but the results are worth it.
Reading List
Article Sources
- Evangelista, Alexandre Lopes, et al. 'Split or Full-Body Workout Routine: Which Is Best to Increase Muscle Strength and Hypertrophy?' Einstein, vol. 19, p. eAO5781. PubMed Central, https://doi.org/10.31744/einstein_journal/2021AO5781. Accessed 17 Apr. 2023.
