Trying to find good muscle building workout plans for men can lead you down a rabbit hole of conflicting advice. Sometimes, it seems like routines for men can conflict with workout routines for weight loss. But the truth is, the basics of fitness don’t change. You can create a workout schedule that delivers the body goals you’re envisioning. A good personalized plan is one that relies on time-tested workout routines perfect for guys. At the same time, it keeps your special goals in mind.
Muscle Building Workout Plans | Customizing Your Training
1. Stay Focused on Your Specific Body Ideal
Most people on a muscle-building plan are thinking of adding mass when they talk about weight lifting routines and meal plans. But before you put together your muscle building workout plan, make sure you and your trainer (or workout buddy) are on the same page. You may have a friend who’s a runner, or just trying to build a body with defined muscles and a leaner look. That person needs a different routine from the basic muscle building workout plans.
To build mass, you’ll probably need to add calories. Your job is to transform your fat, rather than lose your fat. The kinds of lifting you do, and the quality of your food, keeps that high-calorie plan from becoming a “couch potato” plan. But it’ll be a different fitness routine than workout plans for men who focus on a leaner athletic frame.
2. Create a New Meal Plan
Have you decided what type of muscle building you’re interested in? Calculate the ideal amount of calories. You’ll probably need to add more calories than the typical amount recommended for a moderately active adult of your current weight. If you’re more interested in lean muscle, adding about 250 calories to that baseline amount is recommended. Add 500 if adding mass is your goal.
Of course, what you eat is as important as the total calorie count. Since you’re going for more muscle, get about one-third of those calories from equal parts fat and protein. The rest should come from high-quality carbohydrates.
It might help to break your new, higher-calorie diet routine into four meals. Breakfast might include two or three eggs scrambled with veggies, a bowl of oatmeal, and an apple. The rest of your meals can be a similar mix of protein, fat, and complex carbs.
What are the best foods, overall, for building muscle? Some healthy fats to eat are seeds, nuts, olive oil, coconut oil, avocados, and cheese. Protein options include chicken, fish, eggs, whey protein, and lean beef and turkey. For your complex carbs, eat fibrous fruits and vegetables, quinoa, brown rice, oatmeal and sweet potatoes.
3. Start with the Whole-Body Moves
The more energy you can put into each rep in your workout, the more your muscles will respond. That’s why workout plans for men to build muscle must start with the most efficient moves. These are the ones that work the most muscle groups at once.
Deadlifts and heavy squats are the most obvious of the whole-body exercises, but you probably have your own favorite set of “snatches” or “cleans.” After you do these, move on to exercises that use at least two muscle groups, like pull-ups. Finish up with the single-muscle reps, such as bicep curls.
4. Incorporate a Range of Directions
Your rowing machine, treadmill — even your lifts — all tend to move your muscles in a back-and-forth motion. But to get bulked up all over, it’s best to find moves that also take you from side-to-side, as well as in a circle. That way, all of the planes of your muscle groups are getting attention.
You’ve probably already got the back-and-forth covered since so many exercises work these muscle planes. For side-to-side moves, use resistance bands to step back and forth. Lateral squats and lateral step-ups are also ideal. The third type, rotation, can be fulfilled with t-pushups. Twisting movements with a kettlebell or medicine ball and woodchops also work.
5. Monitor Your Proportional Strength
As your new workout routine progresses, some muscles may respond better than others. Suddenly, your abs are ripped, but your calves seem small. Or you might not feel that your shoulders are as strong as you’d like. Why does this happen? You may have been stronger in some parts of your body before you started your new workout schedule. Or you may have been unwittingly doing more reps of one kind because they’re easier. You may have even been favoring one side of your body.
The problem with this imbalance isn’t just visual. You can end up causing injury or chronic pain by throwing your body out of alignment. So, should you neglect the already buff body parts? Probably not. Instead, reassess your weight lifting routines and other muscle-building workout plans. Look for areas in which to add more reps for the muscle groups that aren’t in balance with the rest of your body.
6. Build-in Rest Periods
You already know you shouldn’t push your muscles daily. Resting them helps avoid injury. And certainly, that’s an important reason to give muscle groups a day off. Your method may compose of alternating “arm days” with “leg days,” or doing a whole-body circuit every two days instead.
But, there are other reasons to build rest into your routine. When you get a good night’s sleep, your body produces the growth hormones you need for impressive muscle gain. Your late-night Netflix binge can tank your strength goals as much missing ab day! In addition, tired bodies tend to have too much cortisol, which can lead to a higher BMI over time.
If you’re new to muscle building, here are some helpful tips from PictureFit:
Feel like you’ve put together some solid muscle building workout plans to get ripped? Workout plans for men to build muscle can ask a lot of you. There’s no question that learning new moves and switching up your meal plans can be a challenge. But when you include the right steps in your personalized plan, they’re bound to pay off big time.
Don’t hesitate to ask more questions about creating muscle building workout plans for yourself. We’ll be sure to answer all of your queries.