Developing an Exercise Plan to Build Muscle

Whether you’re new to exercise or a seasoned fitness buff, it’s important to develop an exercise plan to build muscle that specifically targets your goals.  There are many different types of exercises, but not all of them will help you add the bulk you want.

First, decide on your fitness goals.  Do you need to burn fat?  Or are you just looking to pack on some extra muscle?  This can determine where you’ll begin with your workout program.  If you don’t have much fat to lose, you can use cardio exercise sparingly.

But if you want to lose weight and put on muscle, you may need to make sure you participate in cardio exercise for about 30 minutes two times each week. That may not seem like much, but strength training will also help you to burn fat.

Developing your strength training routine is the most important part of your exercise plan to build muscle.  You’ll want to participate in strength training no more than two or three times per week.  And you should limit your sessions at the gym to about an hour.

Can You Build Muscle with High Reps?

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If you’re just starting to exercise to build muscle, you may wonder if you can build muscle with high reps.  There was a time that this was thought to be the best way to get fit, but we now know that it’s better to exercise with fewer reps, but more intensity.

Instead of using a light weight and performing several sets with high reps, you’re better off choosing a heavier weight and fewer reps.  In fact, you can have great success with performing one set of 8 reps instead of three sets of 10 reps. 

The most important part of your routine is getting to muscle failure at the end of your set.  It may take you a few sessions to figure out what weight will get you there, but with some practice you’ll find the perfect amount of weight.

Build Muscle with Calories that Support Growth and Repair

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Many people begin an exercise program and also diet at the same time, but you need to build muscle with calories that are nutritious and can support the growth and repair of muscle tissue.  If you restrict calories too much, you may not add muscle - even though you’re exercising.

It’s important to make sure you’re providing your body with all the calories it needs.  You’ll need to eat as many whole foods as possible in order to build muscle with calories.  Foods such as whole grains, lean meats, fruits and vegetables provide the best nutrition.

You may also need to supplement with a protein bar or shake to add additional calories to your program.  Why do you need so many calories?  Usually when you try to get fit and lose weight, calorie restriction is suggested.

How to Build Muscle in 4 Weeks in 4 Ways

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You can build muscle in 4 weeks and really be able to see results, though you may have further to go at the end of a month.  In order to see results this quickly, you’ll need to be dedicated to your workout and nutrition program.

First, decide on a plan for strength training.  You’ll want to work out with weights three days a week for the month.  Between workout sessions you’ll need to take a day off to allow for recovery and muscle building.

Create a schedule and stick to it.  Consistency is key and if you don’t stick with our plan, you’re not going to see the desired results in 4 weeks.  In fact you might not see any results.

Second, create a diet plan.  In order to build muscle, you have to have excess calories to perform the work.  You may need to add up to a thousand calories a day to your normal intake in order to see quick results.

Know Your Body Type to Build Muscle Quickly

Not all bodies are identical, so choosing a cookie cutter muscle-building plan is a recipe for disaster. You want results, and the best way to get them is to tailor a plan to your specific needs.

You may have tried to build muscle in the past, but without much success. The problem probably wasn’t you. It was the plan you were using.

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There are three main body types you need to know about when you want to build muscle - and you need to know which category you fit into so that you can choose the best and fastest way to put on muscle.

The three main body types are Ectomorph, Endomorph and Mesomorph. We’ll break down each body type so you can understand the strengths and problem areas you might encounter as well as the ways you can thwart any roadblocks to your success.