How to make workout plan to gain muscles

By  ,  Onlymyhealth editorial team
Jan 16, 2014

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Quick Bites

  • You should use free weights that you are comfortable with.
  • Focus on the major muscle groups to build muscle mass fast.
  • Eat a lot of complete protein (eggs, lean meat, whole grains, etc).
  • You must be consistent with workout routine and strict with diet.

Muscle gains demands commitment. You need dedication to an intense regimen of weight lifting, cardiovascular training and a diet of proteins to attain it. Even if you don’t have a gym membership, you can still gain muscle mass with standard weights or by making use of your own body’s resistance.


workout for muscle gains


Weight training and cardio

Make a plan, say working out with weights three times a week. You should use free weights that you are comfortable working with. For muscle gains, you need to target large muscle groups which will boost metabolism and provide the needed resistance to build muscles. Focusing on the major muscle groups helps build muscle mass fast. Some of the exercises for quick muscle gains include biceps curls, chest fly, bench press, squats with weights, dead lift, overhead press and push-ups. Moreover, make sure you allow a full day for rest between each exercise session.

Those who are trying to gain muscle mass often overlook cardiovascular workout. Besides strength training, you need to do cardio exercises for at least 30 minutes on the rest days. These help burn off excess body fat aided by the increased muscle mass and give you a definite shape. Add to your activities such as swimming, running or cycling. You must consult a fitness trainer to create a workout routine.


Choosing exercises

It is extremely important that you perform exercises the right way. You need to have control while performing each exercise. The more control you have, the less time it takes for muscle gain. Moreover, this helps prevent injuries.


Eat for muscle gains

Your workout and training efforts wouldn’t matter if you don’t fuel your body with the nutrition needed for muscle gains. In order to gain muscle mass, you have to eat a lot of complete protein. Some of the excellent foods that will help you gain muscle mass are eggs, lean meat, whole grains, oatmeal fish, cheese and milk. Load yourself with proteins to help grow and repair muscle; consume it in the form of shakes and other protein supplements. If you are concerned about nutrition and not sure what to change, talk to a nutritionist or your fitness trainer about it.


foods for muscle gains


Get going

Acquiring muscle mass requires self-discipline; your progress depends solely on your effort. There are no shortcuts, no quick fixes. You must be consistent. Building muscle can be taxing as it takes a lot of energy. Avoid other unnecessary distractions that can get in the way of your muscle building efforts.



Read more articles on Bodybuilding.




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  • devin17 Jan 2014

    Hey my name is Devin and I used to always struggle to lose weight and build muscle back about 1 year ago I was about 40 pounds overweight with very little muscle I have recently got back to my normal healthy weight and I feel tons better about myself now. Anyway great post and have a nice day!

  • Sandeep Kumar16 Jan 2014

    All you need is discipline and commitment to achieve muscle gains. There is a great need to put off all distractions and focus on muscle gain goals.

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