Not just men but women too crave for a perfect muscular body. If you mistake it just for bodybuilding, this isn’t the case! Gaining strength is the ultimate motive of such Muscle Building Workout Plan with the ripped body being the secondary aim (in most of the cases!). Here we present our best 5 picks for the quick effective muscle building workouts for beginners.
5 Effective Muscle Building Workout Routine For The Beginners
1. The 5 X 5 Program
This program is prevalent amongst the fitness enthusiasts who are on lookout for gaining higher strength and muscle mass. The setup program of this program is such that you are to perform three main exercises that target main muscle groups, both lower and upper in the body.
5 sets of 5 repetitions are the gist of this plan.
Some exercises of this set include Barbell Squat, Barbell Bench Press – Medium Grip, Pull-ups, Sit-Up, Barbell Deadlift
2. German Volume Training
This is another high-volume muscle-building program, quite similar to the 5 x 5 plan. The only big difference lies in the number of repetitions which is raised to 10 for each set. This plan is designed to focus on two muscle groups a day, alternating between them after 3 days a week.
This workout is divided into 3 different days: chest & back, legs & abs, and then shoulders & arms. It is advised to take a day off between workouts and have the entire weekend for solid recovery.
Dumbbell Bench Press, Bent Over Barbell Row, Butterfly, Incline Bench Pull, Dumbbell Bicep Curl are some of the main exercises included in this category.
3. The FST-7 Training Program
This Fascial Stretch Training-7 is the most rapidly acknowledged volume training program. The primary objective of this program is to stretch the fascia tissue which is the soft muscle connective tissue surrounding the muscles and entire body. There is an evident rise in muscle growth when this tissue is stretched.
Perform 7 steps of 15 repetitions for the last exercise in each muscle group & curtail the rest period for only 30 seconds in total! Divide the workouts and dedicate each day to different areas; like Biceps, Triceps, And Calves for one day and Legs on the other. Take a day off after 2 days of exercising to help the body recover fast.
4. Upper/Lower Split Training
This set-up is designed in such a way that allows you to target each muscle group twice in a week. Two on and one off is the rule or schedule that is to be strictly followed in this program. You can choose from the endless exercise options for this plan considering your body requirements & strength.
Aim to take one-minute rest in between the first group of exercises and you can shorten it to 30-45 seconds afterwards.
5. Full Body Workouts
Last but not the least, this full-body workout program is to direct one exercise for each muscle group. It is to be noted that with full-body workouts, you need to perform many compound exercises to keep the overall volume under control. If you want to hit the smaller muscles, combine isolated exercises with the compound ones. Many people opt for muscle building supplements trilixton which get an essential nutrients for enhanced performance & gain power.
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References –
Do Muscle Building Supplements Have Side Effects?
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