Building muscles is one of the ways to achieve fitness and add more definition to your body. There are different ways by which you can start building muscles, and this article talks about the basic steps on how to build muscle tissues and enhance physical fitness.
One of the most efficient ways to build muscles as a beginner bodybuilder is by following a muscle-building workout plan that is designed for beginners. Even if you are just starting out, it is important to consult with an experienced personal trainer who can give you the necessary guidance on how to start building muscles and designing the right workout program.
What is a muscle-building workout plan?
A muscle-building workout, also known as resistance training, is aimed at breaking the muscles down to make them grow stronger. This type of exercise is designed for people who are starting out in bodybuilding or for those who want to keep their fitness level intact.
One effective way of keeping fit and staying healthy is by engaging in physical activities that involve using the body. Resistance training involves exercises that target major muscle groups in the body, including the back, chest, shoulders, arms, and legs. When you are working out using free weights or weight machines, your muscles get stronger because they are being placed under stress.
The repetitive motions performed when lifting these weights help break down your muscle fibers so that they will be able to regenerate and repair themselves when you rest. When done properly, these workouts can effectively induce hypertrophy, which means your muscles will grow in size.
Muscle-building workouts are usually done with lighter weights, ranging from 50% to 60% of your one-rep max. This is because you want to avoid straining yourself during exercises so that your body will not be hurt and you can continue doing them for as long as you need.
While there are several types of weight training, including Olympic lifting and powerlifting, it is best to start out with basic bodybuilding exercises that can help build your muscles. The workout program should also include cardiovascular exercises because the two go hand in hand when done together enhancing muscle building and fat burning while improving strength, endurance, and flexibility.
What are the benefits of building muscles?
Building muscles can lead to a lot of benefits for your body, both on the inside and out. Here are just some of the benefits that you can get from building muscles:
- One main benefit of building muscles is the improved appearance of your body. As you start building muscles, you will notice that your physique will become more defined and athletic. You can wear tighter clothes because you will look good even in slim-fit clothing.
- Another major benefit of building muscle mass is an improved strength level. Whether you need to lift heavy things or simply push yourself during workouts, your muscles will be able to provide the necessary strength. This is because having large amounts of muscle fibers in your body can help improve your overall power and athletic performance.
- Aside from being more physically fit, you will also enjoy increased bone density with regular weight training. Bone density is important since it helps prevent osteoporosis, which means you can avoid painful fractures in your later years.
- People of all ages, both men and women, are able to get the benefits of weight training. You may start out building muscles by lifting small weights that are more suited for beginners, but you will surely experience muscle growth over time. This is an important benefit since it helps your body stay active and healthy.
- Another benefit of building muscles is the increased metabolic rate. Since your body needs more energy to sustain its strength, it will burn more calories even when you are at rest.
- Building muscles can also help promote good posture. As you start developing the muscles in your back, shoulders, and chest, you will notice that your posture becomes better than before. Having a better posture also helps boost your confidence because it makes you look more attractive and confident to others.
There are several other benefits that can be gained from building muscles, such as improved lung capacity and blood circulation. In addition, your immune system will be strengthened because it needs strong lungs and good circulation to send oxygen throughout the body while carrying out wastes that can cause infections.
See also How to Do a Low Impact HIIT Workout
What is an example of a muscle-building workout?
There are a lot of ways to build muscles, but the most efficient way is by following a three-day per week workout routine. This training program is easy to follow so you do not need to be an expert in weightlifting or have a degree in kinesiology to do it. All you need is your will, some weights, and a place where you can do your workouts.
Here is an example of how a basic bodybuilding workout should be done:
Monday – Full-Body Workout
Start by warming up your cardio by doing exercises such as jogging or cycling. This helps raise your heart rate so that you can start building muscles with heavier weights.
- Power Clean – 3 sets, 10 – 12 reps: This can be done by bending your knees and using your thighs to lift the barbells. Be sure that the grip of the weights is wide enough, which will allow you to push yourself easily. Make sure to let the barbells down slowly so you can feel the muscles in your body working to lift the heavyweights.
- Shoulder Press – 3 sets, 8 – 10 reps: This can be done by pushing the barbells above your head using your shoulders. Use a grip that is slightly wider than the power cleans. Then, slowly lower the barbells to your head level and push them again until you reach the top.
- Front Squat – 3 sets, 6 – 8 reps: This can be done by lifting the barbells in front of you so that it is near your chest. To do this, bend your knees and push your hips back while keeping an upright posture. Make sure to slowly lower the barbells so you can feel the muscles working throughout your body.
- Deadlift – 3 sets, 6 – 8 reps: This can be done by bending your knees so you can grab the barbells. Use a grip that is just slightly wider than shoulder-width for this exercise. Then, push yourself upwards while keeping your back straight and head up to feel the muscle working throughout your body.
- End your workout by doing some stretching to cool your muscles down.
Tuesday – Rest Day
Wednesday – Cardio Workout
Do not forget to warm up before doing any exercises. If you are new, try light cardio workouts such as pressing specific numbers on the treadmill or elliptical trainer. This will also help prepare your body for more intense workouts later on in the week.
- Sprint: This can simply be done by running as fast as you can for certain amounts of time with intervals. Start by running for one minute then sprint again for the next 30 seconds. Continue to do this until you have done a total of 15 minutes of sprints.
- Burpees – 3 sets, 8-10 reps: You can do this by starting in a standing position then dropping down into the push-up position. While in the push-up position, kick your feet up towards your chest while keeping your arms straight. Then, pull them out quickly to get back to the original standing position. Do at least 10 of these for 3 sets.
- High knees – 3 sets, 20-30 seconds: Jogging is fine but it does not target the muscles in your legs. You can do high knees to work towards strengthening your thighs and calves. To do this, lift up your left knee as you step forward with your right leg then switch sides. Do at least 10 of these for 3 sets.
- End the workout by stretching or cooling down your muscles.
Thursday – Rest Day
Friday – Full-Body Workout
Start with some light cardio to prepare your body. If you are new, try pressing some numbers on the treadmill or elliptical trainer for at least 10 minutes. It will help activate your muscles so you can do more intense workouts later on in the week.
- Deadlift – 3 sets, 6-8 reps: This can be done by bending your knees so you can grab the barbells. Use a grip that is just slightly wider than shoulder-width for this exercise. Then, push yourself upwards while keeping your back straight and head up to feel the muscle working throughout your body.
- Shoulder Press – 3 sets, 6-8 reps: This can be done by pushing the barbells above your head using your shoulders. Use a grip that is slightly wider than the power cleans. Then, slowly lower the barbells to your head level and push them again until you reach the top.
- Bench Press – 3 sets, 6-8 reps: This can be done by lying down on the bench with your back flat. Hold the barbells above your collarbone then push them up until your arms are extended. Slowly lower the barbells back to your chest before pushing again.
- Afterward, do some stretching or light cardio for at least 10 minutes.
Saturday – Rest Day
Sunday – Rest Day
What are the possible consequences if the exercises are not done the right way?
Building muscles the wrong way can lead to serious injuries. This is why it is important to read the instructions carefully, especially if you are new to weightlifting. You can also ask for help from personal trainers or anyone who has more experience in building muscles.
Here are some of the possible consequences of building muscles the wrong way:
- Lifting weights the wrong way can mess up your bones. If you lift weights that are too heavy for your muscles or you perform the exercises at a fast pace, it can injure your joints and bones. Instead of increasing your muscle mass, you might end up with weak bones and joints.
- Improper stretching before an intense workout is one of the common mistakes beginner bodybuilders make. Stretching your muscles properly helps your muscles move better. If you stretch for too long, it can weaken them instead of strengthen them which can affect how you perform in the future.
- Long-term improper stretching can also lead to muscle strains or even muscle tears. Muscle strains are one of the most common injuries that weightlifters experience especially if they constantly push themselves to the limit. This is why it is important to stretch properly and follow a workout plan that has been proven effective for other bodybuilders.
- Another potential injury that happens when you build muscles the wrong way is muscle tears. The most common type of tear in bodybuilders is a bicep tendon rupture. This usually happens because they try to lift weights that are too heavy for them to handle. As they lose their grip, the barbell ends up falling down on their arm which can be very painful and can affect how they perform in future workouts.
- One of the most effective ways to avoid injuries when building muscles is by consulting with your doctor or a personal trainer. This way, you can learn more about weightlifting and follow carefully made workout plans that are proven safe for beginners.