Look for These Five Signs of a Good Muscle Building Workout

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

There is no one-size-fits-all workout when you’re looking to build muscles. As you look for a workout plan, these are the criteria you want to be certain your plan satisfies.

Creating an effective workout requires more than just pulling together a handful of exercises. Not only do you have to choose the right exercises, but you also have to put them together in the right combination to work with your body. You must understand both the science behind building muscles and the art of creating a workout. As you learn these things, look for a workout that meets the following criteria:

 

1. Works all body parts

It’s easy to focus too strongly on one area of your body. Perhaps you’re trying to bulk up your chest or arms. This is a good goal, but focusing too strongly on this one area is not going to help you build muscle effectively. Choose a full body program or a split program, but make sure that it addresses all major muscle groups. If you need to focus on one area more strongly for a while, then do so, but make sure you’re giving all your muscles equal attention.

2. Builds muscles progressively

You need to build a workout program in a progressive manner. Your workout needs to build, gradually increasing in intensity, if you want to see results. Instead of switching between programs chasing results, choose one and gradually progress through it.

decline close grip presses vince delmonte3. Uses heavy loads

If your goal is to build muscle mass, you must use loads that are heavy enough. It isn’t enough that you’re resting, doing the right number of reps and progressing through a program. If the workout is right but the loads are not heavy enough, you may maintain your current muscle mass or gain strength, but you won’t develop new muscle. For the best results, choose moderate to heavy loads to build muscle.

4. Focuses on time under tension

To build muscle, the most important number to consider is time under tension. While you can focus on speed or rep ranges, they won’t bring you the results you want. If your sets are just 10 to 12 seconds, your muscles are not going to get enough of a workout to add more muscle. All other things being equal, you’ll get more benefit from a workout that gives you 40 to 60 second sets. This gives you more time under tension. If your loads are heavy enough, you’ll build muscle effectively.

5. Has recovery built in

Workouts break down the muscles, and recovery allows new muscle growth. Without recovery, you can’t build muscle. Look for a program that spaces out the time between muscle groups. Also, look for one that gives you occasional breaks. Every 12 weeks, you need a full week off. If you have enough recovery built into your workout, you will have less of a struggle with plateaus. You need recovery between working specific muscle groups, and you also need recovery between the phases of the workout plan.

Science is the foundation of your workout plan, but it’s not the only element. Artfully design your strength training program around your body using scientific principles, and you should see maximum muscle growth.

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Comments

7 thoughts on “Look for These Five Signs of a Good Muscle Building Workout

  1. Pingback: IIFYM Sucks (here’s the proof) | My Fitness Pins

  2. Pingback: IIFYM Sucks (here’s the proof) | Burn Fat Formula | Health News | Best Way To Burn Fat

  3. This arm workout is excelsior! Do you have one like it for the chest and back? I already have the one for the legs.

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  4. I think working out all body parts is a very important tip when it comes to changing our bodies. In the past I used to concentrate only on pushing motions ( for eg bench press), and didn’t do anything about my back. That was exactly the reason why I couldn’t change my body effectively; my weak back was ‘preventing’ my front muscles and muscles everywhere to grow.

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  5. Hi I really enjoyed your blog. I am trying to build up some muscles, but I am 55 yrs old and disabled by arthritis. So I need to find exercises that I can do at a low level and gain muscle. Muscle gained is really important for someone like me with a disability, but its so hard to do. I found some great muscle building exercises I can do at build muscles, lose fat Thank you so much for letting me post. I know there are a lot of people my age that still want to build muscle for health reasons.

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  6. Thanks for sharing these great information am new to the bodybuilding industry and i walt to learn it from blog like yours
    I began going to Gym Last week and I feel like a dummy

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  7. Hi Thanks for sharing these tips, number one reminded of a quote from the great Mr Schwarzenegger where he compared himself to an artist painting muscle onto his body to create his idea of the the perfect physique.

    As you rightly point out it will take time to develop the muscles but if you follow your guidance regarding the time under tension then you are more likely to see the results sooner rather than later.

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