Top 5 Workout Routines for Building Muscle

5 recommended workout routines for building muscle:

For those interested in muscle gain here are five of the best possible workouts that could help one achieve his/her goal.

Muscle building is a disciplined task that demands commitment, determination, and rigor in following the workout regimen. Here are 5 options that can be successfully used to add mass, as they are among the most efficient methods of training.

1. Full-Body Workouts

Total body workouts mean that the trainer exercises all the muscles in the body within a given session, unlike the focused routines that train particular muscles on different days. This enables one to train each muscle group frequently during the week because the specific sets cause delayed onset muscle soreness. Full-body workouts are excellent for building muscle by:

– Another widely accepted principle is the concept of training each muscle group several times a week

– Causing considerable metabolic load, which activates muscle breakdown in the process of building bulk.

including compound movements such as squat, deadlift, bench press, pull up, and row

Ideally, one should perform three full-body exercises in a week with at least a day of rest in between. Emphasize progressive resistance through increasing the amount of weight, reps, or sets in the future. Compound movements should constitute the majority of the routine with isolation movements included as secondary. 

An example weekly schedule:

Monday: Full-body workout A  

Wednesday: Full-body workout B

Friday: Full-body workout C

2. Push/Pull Splits 

The push/pull split, on the other hand, aims at separating movement patterns that occur during pushing actions in one session from the ones that occur during pulling actions in another. This leads to a higher training frequency per session as compared to full-body workouts. The main benefit of push/pull splits includes:

Select muscle groups that are involved in specific movements 

greater amount of sets or repetitions in each training session resulting to more muscle damage.

– This will give the muscles enough time to get rested before they are worked on again

Ideally, a range of 4 to 6 workouts should be scheduled in a week. Here’s a sample push/pull split:  

Monday: Push: chest, triceps, shoulders

Tuesday: Pull (back, biceps)  

Thursday: Legs

Friday: Push  

Saturday: Pull

Devote each session to progressive overload in both compound movements and isolation exercises. Strikingly, increase weight, reps, or sets from time to time to provide a constant stimulus to the muscles.

3. Upper/Lower Splits  

The upper/lower split separates your training into upper-body days and lower-body days. This is one of the most preferred routines of bodybuilding due to the rationale that it gives the individual the chance to push as hard as possible in both the upper and lower body parts. Benefits include:

Larger gap between workouts that target the same muscle group  

– Increase the amount lifted in training sessions to stimulate more muscle protein synthesis.

– Excessive use of compound movements 

For this kind of training, it is recommended that an individual targets at least four to six sessions in a week. Here’s a sample upper/lower split:

Monday: Lower body  

Tuesday: Upper body

Thursday: Lower body 

Friday: Upper body

Saturday: Lower body 

In each session, ensure that your workouts progress by incorporating increased loads, repetitions, or sets with time. Lower body days should consist of heavy squats, deadlifts, and lunge movements. Upper body workouts should be dedicated to bench presses and overhead presses, pull-ups, and rows.  

4. Modified Strongman Training

Although not popular, modified strongman training employs movements that put muscles under constant stress for improvements in mass and strength. Benefits include:

– Different stress on muscles due to activities such as the farmer’s walks and tire flips 

Integrated full-body routines enable more overall total volume weekly.

Thus, exercises typically include carrying heavier loads for a fewer number of repetitions. 

A sample weekly modified strongman routine:

Monday: 

Tire flips 5x5

This kind of workout includes five farmer’s walks 5*30-50 yard carries.

Trap bar deadlifts 5x3

Ab wheel rollouts 5x10

Wednesday:  

Axle bar overhead press 5x5

Heavy sled drags 5x30 yards 

Front squats 5x5

Hanging leg raises 3x10 

Friday: 

Sandbag lift and transport 5×30-50 yards

Decline bench press 5x5

Weighted pull-ups 5x5

Planks 3x60s

It should be noted that the primary aim should be to perform progressive overload from week to week by increasing the weight, distance, repetitions, or sets. Ideally, one should practice in the sauna for at least three days in a row with approximately 72 hours between sessions.

5. High Frequency Splits

This routine entails training various muscle categories with nearly all the targeted muscle groups being trained daily and the muscle categories are split by 4-6 training days. Each muscle group will be trained 2-3 nonconsecutive days in a week. Benefits include:

Frequency: More frequent to increase the rate of protein synthesis. 

- Reasonable number of reps per session  

To prevent overtraining, as you would not train a particular muscle group for two consecutive days.

Here’s a sample high-frequency split: 

Monday: Chest 

Tuesday: Back

Wednesday: Legs

Thursday: Biceps and triceps  

Friday: Shoulders

Saturday: Full-body 

Reduce the volume before each session, targeting roughly 15 total sets for each muscle area. Further, concentrate on the principle of progressive overload by gradually increasing the sets, reps or weights. This frequency is considered optimal as it maximizes the rate at which muscle protein synthesis occurs hence resulting in tremendous muscle gains.

The Bottom Line

This is because there are numerous workout splits and routines that are effective in building up muscles. The main goal is to choose a program that can be followed to the least variation while gradually increasing the level of difficulty over time. Here are the 5 routines as a suggested template, which incorporates the major compound lifts and a variety of isolation movements. Logging your fitness sessions and aim for new personal bests are important for achieving an increase in muscle mass. It simply means that you should just wait and have faith in the process to attain the best body shaping.