Looking to build muscle but feeling overwhelmed by conflicting advice? We got two top trainers to break down exactly how to structure your weekly workouts for maximum gains. Whether you’re a gym regular or just getting started with strength training, this guide will help you level up your muscle-building game.
Why random workouts aren’t cutting it
Let’s be real, hitting the gym whenever you feel like it and doing whatever exercises catch your eye isn’t going to get you the results you want. According to fitness expert Autumn Calabrese, the key to serious muscle growth is following a structured plan that targets specific muscle groups on different days.
The perfect 5-day plan for building muscle
If you’re ready to get serious about gaining muscle, here’s your weekly blueprint. This plan gives each muscle group the attention it deserves while allowing proper recovery time:
Monday is all about the pull muscles, we’re talking back and biceps. Tuesday focuses on legs, because let’s face it, nobody wants to skip leg day. Wednesday hits the push muscles (chest and triceps), followed by a well-deserved rest day on Thursday. Friday is dedicated to building that booty, while Saturday rounds things out with shoulders and abs. Sunday? That’s your time to rest and grow.
Ready to level up? Try the 6-day split
For those ready to kick things up a notch, trainer Erin Oprea shares a more intense six-day routine. This plan splits up muscle groups differently to allow for more focused work on each area. The key? You’ll hit each muscle group twice a week, but with different exercise combinations to keep your body guessing.
The truth about cardio and muscle gains
Here’s something that might surprise you, those long cardio sessions might actually be working against your muscle-building goals. Instead of spending hours on the treadmill, Oprea recommends quick, intense bursts of cardio like sprints. This approach helps maintain your cardiovascular health without eating away at your hard-earned muscle.
What nobody tells you about rest days
Despite what your gym-obsessed friend might say, rest days aren’t just for beginners. They’re actually crucial for muscle growth. When you work out, you’re essentially creating tiny tears in your muscle fibers. It’s during rest that these fibers repair and grow back stronger. Skip the rest days, and you’re short-changing your results.
The nutrition piece you can’t ignore
You can’t build a house without bricks, and you can’t build muscle without proper nutrition. The magic number? Aim for about 0.75 grams of protein per pound of body weight if you’re training hard. That means if you weigh 150 pounds, you’re looking at about 112 grams of protein daily.
Making your workouts count
Here’s a pro tip both trainers swear by: 30 minutes of focused effort beats two hours of half-hearted training any day. When you’re doing your 8-10 reps with heavy weights, make each one count. Focus on proper form and really feeling the muscle work.
Tracking progress like a pro
If you’re serious about gains, you need to track your progress. It’s not just about looking in the mirror – keep a log of your weights and reps. This helps ensure you’re consistently challenging your muscles and not just going through the motions.
The bottom line on building muscle
Building muscle isn’t rocket science, but it does require consistency and a solid plan. Whether you choose the 5-day or 6-day split, the key is sticking to it. Remember, every workout is a building block toward your goals.
Start with whichever plan fits your schedule better, and focus on proper form and progressive overload (gradually increasing weights or reps). Pay attention to your nutrition, prioritize rest and recovery, and most importantly, be patient. Real muscle growth takes time, but with this structured approach, you’re setting yourself up for success.
Ready to get started? Pick your plan, schedule your workouts, and get ready to see some serious gains. Your future self will thank you for taking the time to do things right.
