- Exercise & Fitness
Here Are Some Of The Best Muscle Building Workouts You Can Do
Muscle Building Workouts
What are the best muscle building workouts? There are many great workouts that you can follow, but not all of them are created equal. However, below are some of the best workouts you can do if you want to build muscle. You will also find useful advice and tips throughout the rest of this article.
This Hub is loaded with a lot of information about workouts designed to help you gain muscle. If you want to build muscle, then you the tips and advice outlined in this Hub should help you out. Good luck if you take any of this advice into consideration.
Giant Sets Workout
Giant sets are great to use when you want to build muscles, but they are very intense, and you actually don't need to lift very heavy weight to build muscle. You can use light or moderate weight, but prepare for the weight to feel heavy as your progress through your giant set workout. Lifting heavy weight while using giant sets isn't really recommended because of how intense giant sets are. With that said, below is an explanation and some examples of what giant sets are, so if you're interested in learning more about them, then continue reading.
As for what giant sets are, they are a group of 4-6+ exercises that are done consecutively, and they target one body-part. One full giant set is completed after you have done all of the exercises, but you don't take any rests in between exercises, only after you have done the final rep of the final exercise. When you take a normal rest interval, then you repeat and do the desired number of giant sets. The number of total giant sets you might want to do is 3-5, but ideally 3-4 giant sets is a good number to reach for.
Simply choose what body-part you want to train using giant sets, and then choose 4-6 exercises to do for that body-part, and complete 3-5 giant sets in total. Remember to use moderate weight, but light weight is what you should use, and aim to do 8-12 reps per exercise. Train with giant sets once per week per body-part, and stick with the routine for a good 4-6 weeks, and you should be able to notice a difference in your physique. Giant sets workouts are effective at helping you gain muscle because they are intense and they will really give your muscles a great workout.
Tri Set Workouts
These types of workouts are pretty much done the same way that giant sets are done, but they are slightly different in a few ways. For starters, instead of doing four exercises for one body-part, you will be doing three exercises for a body-part. Another way they slightly differ is that you can use moderate to heavy weight when training with tri sets. but you should stick with moderate weight, or light weight if you don't have a lot of experience with working out, or if you have never trained with tri sets before.
When you train with tri sets, you can do a little more than giant sets, in terms of how many total tri sets you can do. This is because tri sets tend to be slightly less intense than giant sets, but they are still quite intense. With that said, you can do between 4-6 tri sets in total, for each body-part you train. For example, if you use tri sets for your chest workout, then you can do a total of 4-6 of them, but since chest is a large muscle group, then you can get away with doing a total of six tri sets, but the amount you do is completely up to you.
Here is a tip, you can split your workout up into two separate tri set workouts, for one body-part. For example, you can do three tri sets for your chest, and then choose three more exercises to do and complete another three tri sets. This means you will be doing a total of six exercises for your workout. Also, try to keep reps in the 8-10 range, so make sure you do 8-10 reps per exercise you do during your tri set workouts.
How To Build Muscles For Beginners
Compound And Super Set Workouts
Some of the best muscle building workouts are compound and super set workouts, so you might want to consider using when you train. Compound and super sets are similar, as they both consist of doing two exercises consecutively, but you can usually go heavier with these two set systems than you can with tri and giant sets. Compound and super sets are great to use when you want to build muscle, and they are a great way to shake up your workout.
By now you might be wondering what the difference between compound and super sets are, and the main difference is that compound sets are used to train one body-part. Super sets are designed to train opposite body-parts. For example, if you were to do two exercises consecutively for your chest, then you would be using compound sets. If you were to do two exercises consecutively, for two different body parts, then you would be doing super sets, so as you can see, there is a slight difference between compound and super sets, but both are great to use when you want to build muscle.
Regardless if you train with compound or super sets, you can use moderate or heavy weight and aim to do 8-10 reps per exercise. As for the number of compound or super sets you can do in total, you can do between 4-9. Also, your entire workout can be broken down into compound or super sets, which means you can choose to do a total of six exercises for a body-part, but do two exercises at a time, as compound sets. For example, you can do two exercises as compound sets, and after doing three compound sets, move onto the next two exercises and complete three more compound sets and then finish up your workout by doing two more exercises as compound sets.
These types of workouts are just your traditional workouts, and many people mainly train with straight sets. This means they choose one exercise, perform 3-5 sets for that exercise (usually), and takes a rest between sets. After completing the desired number of sets, they move onto the next exercise and perform the sets in the same manner, and they continue this throughout the rest of their workout. Straight set workouts may be common, but with the right exercises and amount of weight, and overall routine, you can build some serious muscle mass.
One of the best things about straight sets is that you can go very heavy on the exercises you use them with. In matter of fact, many people who train heavy with straight sets often make their entire workout consist of heavy weight. Even if you use moderate weight, or light weight, you can still build some quality muscle, but many people who try to gain muscle tend to stick with mainly heavy weight and low reps, as well as keeping overall sets on the low side, such as doing a total of 6-10 straight sets for one body-part.
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Tips When Training With Giant, Tri, Compound Or Super Sets
When training with giant, tri or compound/super sets, you don't need to go extremely heavy on each and every exercise, as they are all intense set systems. Plus, even if you use very light weight, towards the end of your workout, that light weight it going to feel quite heavy and you might be forced to only do a few reps, and not as many as you were able to do at the beginning of your giant, tri, compound or super set workout. The choice is up to you when it comes to the amount of weight you lift, but it might be in your best interest to use light or moderate weight, if you decide to use giant, tri. compound or super sets.
Also, if you use giant sets for your workouts, then you can use light and moderate for all of the exercises, except for the very first one you are doing. This can really shock your muscles, but it may help you build muscle quickly, if you continue to workout that way. However, keep in mind that you shouldn't go too heavy, because you don't want to sacrifice form. Many of the best muscle building workouts consist of using heavy weights, so that is one of the reasons why it might be a good idea to use heavy weight for the first exercise of your giant set workout.
Another useful tip to keep in mind is to make sure each compound/super, tri and giant set consists of power movements. In matter of fact, you might want to make sure half of your workouts consists of power/compound movements. For example, if you are going to do a total of 6 exercises (giant sets), then three of those exercises should be power/compound movements.
Six Days Per Week Workout
Some of the best muscle building workouts consists of training six days, training each muscle twice in that span. However, one workout should involve strictly heavy weight and compound movements, and the second workout for the body-part should consist of light-moderate weight and mainly isolation exercises. Your heavy days should consist of you doing a total of 6-10 total sets for a muscle group, and reps ranging from 6-8, while on light days you should do a total of 12-18 sets for a muscle group, and keeping reps between 12-18 per exercise.
A good example of the above is training chest, shoulders, triceps on Monday, and on Tuesday you can train back, biceps and traps, while on Wednesday you can train legs. All three of those days will be your heavy days. Then, on Thursday, Friday and Saturday, you will train in the same sequence, except those days will be your light days. However, make sure you are able to do such a workout routine because it is very intense, but if you do it the right way and are healthy enough to do it, then you could end up gaining a lot of muscle over the course of 8-12 weeks.
Great Exercises For Building Muscles
Now that you know what types of workouts you can do to gain muscles, you should know what some of the best ones to do are, and then use them in your workouts. With that said, some of the best exercises to do include the barbell bench press, incline barbell bench press and decline barbell bench press. All of these exercises are great to use in your chest workouts.
As for other body-parts, barbell curls, dumbbell curls, hammer curls are great for the biceps, while close-grip bench presses, dips and tricep extensions with dumbbells are awesome for triceps. Good muscle building back exercises include barbell rows and dead-lifts, and for legs barbell squats are often considered to be the king of all back exercises, while barbell shoulder presses are often referred to as the best shoulder exercise to do for those wanting to build massive shoulders. If you do all of these exercises properly and in conjunction with a good workout routine, then you should find it quite easy to build some serious muscle mass.
Increase Weight As Time Goes On
The best workouts for building muscles often consist of increasing weight over time. As your progress in your training, as well as progress in gaining muscle, then you might want to increase your weight. Even just adding 2-5-pounds can make all the difference in the world. The more weight you are able to do, the more muscle you should be able to build.
As you can see, there are plenty of different types of workouts and ways you can workout when you want to gain muscle. However, keep in mind that there is no such thing as the best workout for everybody, as some people may respond very well to a specific type of workout, while another person may not respond at all. Generally speaking, the tips and advice discussed above should help you pack in some muscle, so you might want to see if you're healthy enough and then give them a try.