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September 14, 2020 3 min read

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Building muscle is one of the trickiest things to achieve in the world of fitness and health. It involves dedication, consistency, and pairing the most complicated routines with the proper diet. Some even take supplements to hasten the muscle-building process.

The Schedule

 

Schedule - Fitness Factor

As aforementioned, consistency is important for building muscles. Some muscle routines split it into the upper half and lower half routines so that you can target the said areas and build muscle accordingly. This also alternates the areas so that they won’t be simultaneously sore. Here’s the typical split schedule that you might want to follow:

 

  1. Monday - Upper body workout

  2. Tuesday - Lower body workout

  3. Wednesday - Off

  4. Thursday - Upper body workout

  5. Friday - Lower body workout

  6. Saturday - Off

  7. Sunday - Off

As you can see, you only take four days within the week to workout. This is the bare minimum for you to build some muscle over time.

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The Workouts

Workout -  Fitness Factor

Here are some basic workouts that you can follow if you still don’t have a workout plan:

Upper Body:

  • Bench Press - 3 sets of 6-8 reps. Take two to three minutes of rest between sets.

  • Rows - 3 sets of 6-8 reps. Take two to three minutes of rest between the sets.

  • Incline Dumbbell Press - 3 sets of 8-10 reps. Take one to two minutes of rest between sets.

  • Lateral Pull-Downs - 3 sets of 8-10 reps. Take one to two minutes of rest between sets.

  • Lateral Raises - 2 sets of 10-15 reps. Take one minute of rest between the sets.

  • Triceps Pushdowns - 3 sets of 10-12 reps. Take one minute of rest between the sets.

  • Dumbbell Curls - 2 sets of 12-15 reps. Take one minute of rest between the sets.

Lower Body:

  • Romanian Deadlifts - 3 sets of 6-8 reps. Take two to three minutes of rest between the sets.

  • Leg Press -3 sets of 10-12 reps. Take one to two minutes of rest between sets. 

  • Seated Leg Curls - 3 sets of 8-10 reps. Take one to two minutes of rest between sets.

  • Standing Calf Raises - 4 sets of 6-8 reps. Take one to two minutes of rest between sets.

  • Abs - x sets of 8-15 reps. Take one minute of rest between the sets.

How Much Muscle Can You Gain?

Muscle Gain - Fitness Factor

There’s a leading misconception that you can attain any type of body shape that you want. Mainstream media made many people believe that if you just work hard enough, you can gain enough muscle to bloat into whichever size you wish.

That’s actually a lie. Genetics plays a huge role in muscle building. It’s important to set realistic expectations so that you won’t get disappointed in the long run. Your muscle gain depends on how big your skeleton is. If you’re a broad-shouldered individual with thick wrists and ankles, then you can expect about three inches growth in arm muscle size. If you are a bit average in height and you have narrow hips, you also can’t gain a lot of muscle.  

How Long Does It Take?

Beginners can notice muscle gain in as early as a month of consistently working out. More muscle will grow over the next two to three months.

Method Of Progression

The general advice to build muscle is to make sure that your weights and routine progress in terms of intensity. Go for heavier weights if your previous sets no longer strain your muscles. Make sure to do it gradually to prevent muscle injury.

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Elyn Aballe
Elyn Aballe


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