This article will discuss great workout routines for building muscle. These are programs that will work the full range of human ability and will push the body to its absolute limit while never failing to push you beyond where you thought you could go.
The workouts presented here are very intense and will push your body to the absolute limit. But that’s the way to building muscle.
The studies and opinions presented here are from scientific literature and proven principles of exercise physiology.
The build-a-body workout
This workout should be done right after a heavy training session. It’s very challenging and a good workout for your recovery from your heaviest training session.
It takes very little time to complete, and you’ll feel the endorphins working their magic in no time. As you can probably guess from the name, this workout focuses on building strong muscle tissue.
The workout is fundamental. There are no fancy exercises, and the routine is concise.
- Start with a simple hip hinge and hold the pose for 20 seconds.
- Then do 20 bicep curls and 20 triceps dips.
- 20 pushups with a 5-pound medicine ball followed by 20 box jumps.
- Continue to work through the standard routine.
The phase ii muscular endurance workout
This workout is not very difficult. You’ll see people on the news doing this workout.
You’ll also see people complaining that they can’t do the workout. Well, stop making excuses and do it.
You can do this workout for the rest of your life if you want to. It’s not going to get any easier the longer you do it.
Phase II is simply the build-up to Phase I. Once you complete Phase I, you are ready to enter Phase II.
The main difference between Phase I and Phase II is that in Phase I, you’re working hard, you’re pushing yourself, and you’re in full-body tension. In Phase II, you’re still pushing yourself, you’re still exerting your maximum effort, but you’re also working at a much higher intensity.
This means that you’re going to have to use many more muscles to maintain the same level of tension. It will also work your entire body.
Phase II is much more beneficial for building muscle than Phase I. Phase I builds an impressive amount of strength, but Phase II builds and adapts to the higher level of high-intensity.
The phase I endurance workout
At the end of Phase I, you’ll be in pretty good shape. You’ve built up a strong fitness base, but you’ve not pushed your body to the point of total exhaustion.
The Phase I Endurance Workout does just that. It forces your body to put in all of its efforts to the limits of its capabilities.
The workout can be challenging, and you’ll feel everything that you do.
The workout consists of 20 minutes of intervals of two minutes of exercise, two minutes of rest.
Pick exercises that require maximum effort, and you’re probably going to feel the burn. You’ll be surprised at how much work you can do if you force your body to do so.
Most people quit after about four minutes and don’t push their bodies to the limits.
The phase II high-intensity endurance workout
This is an advanced workout, and if you can’t handle high-intensity, you shouldn’t be trying this workout. This workout is intended for highly conditioned athletes.
You’re ready for this type of workout if you’ve been training in an advanced manner for six months.
Eat a meal rich in protein and carbohydrates. This is what will keep you feeling full for a long time.
Eat only when you are hungry. Your body uses leptin as a long-term internal mechanism to tell you when you are full.
This is why it’s important to eat when you are hungry. Eat small frequent meals, do not eat when you are sleepy.
Wait 10-15 minutes after a meal to digest.
Even if you are on a special diet, eat high protein foods (lean meats, eggs, nuts, seeds). Eat a lot of vegetables, salads, vegetables with high-fat content.
Eat a lot of salads with low-fat dressing. Eat a lot of foods like black beans, chicken, vegetables, etc.
Don’t eat a large number of carbohydrates. Carbohydrates are the main fuel source for your body.
They give energy when you exercise. If you don’t fuel your body with carbs, you won’t be able to burn fat.
When you exercise and increase your energy, it requires the body to burn fat for energy instead of carbohydrates.
Workout at least 3 times a week
Weekly bodyweight training sessions are one of the most effective ways to build muscle and strength. It is one of the best ways to test and prove whether or not you can build muscle.
At the same time, weekly bodyweight training sessions need to be completed as slowly as possible. Set a weight to use during your training; even if it’s a little heavy, it’s better than not using anything at all.
Also, try not to lift the weight too much.
Make sure you are in a position where you don’t strain or aggravate your injury. This is especially important if you have an existing injury.
Work on a progression. Increase weight in small increments.
A good rule of thumb is to start lifting as heavy as you can and continue to increase the weight slowly.
If you have weak points, this is where you should focus. Work on these weak areas. Also, keep your feet in the same position when you are lifting.
Pound the same body part for more repetitions than your body can handle.
This is important if you are trying to build muscle. You will gradually increase your strength with time.
When you are using heavier weights, your body has to work harder. Your body will not be able to recover as well.
Use proper form when you lift
Use a spotter when you are lifting weights. The proper way to lift is to push the weights away from you.
But, don’t place your body weight directly over the bar. Place the bar with your forearms and use your legs to push it.
If you have an injury, you should not lift weights that your body weight alone can lift.
Practice restorative exercises to help the body recover from training.
This should be done daily for a minimum of 45 minutes.
If you don’t do this, you will burn out.