Which is the best workout routine for building muscle?

Sample Workout

  • Barbell Curl. 3 sets, 8-12 reps (rest 1-2 min.)
  • Hammer Curl.
  • Standing Biceps Cable Curl.
  • Close-grip bench press.
  • Seated triceps press.
  • Cable overhead triceps extension.
  • Seated Calf Raise. 3 sets, 8-12 reps (rest 1-2 min.)
  • Standing Calf Raise. 7 sets, 8-12 reps (rest 30 sec.)

Can I build muscle in 12 weeks?

There’s a general rule of thumb in bodybuilding: Stronger muscles allow for heavier lifting, and heavier lifting (with good form) builds bigger muscles. This mass-attack 12-week-long training routine will deliver you bigger muscles by way of stronger muscles. It’s that simple.

How many exercises should a man do to build muscle?

To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.

How do I train like Mr Olympia?

Back

  1. Wide-Grip Pulldowns 3 sets x 10 reps.
  2. Dumbbell Rows 3 sets x 10 reps.
  3. Bent Over Barbell Rows 4 sets x 10 reps.
  4. Deadlifts 3 sets x 12 reps.
  5. Close-Grip T-bar Row 3 sets x 10 reps.
  6. Behind-the-Neck Pulldowns 3 sets x 10 reps.
  7. Seated Rows 3 sets x 10 reps.
  8. Hyperextensions 3 sets x 10 reps.

Can you build muscle in 4 weeks?

They concluded that real gains in muscle size and strength could occur within three to four weeks of twice-a-week workouts.

Can you transform your body in 3 months?

And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How can I get ripped in 3 months?

Overall, you should aim to cut calories for about six weeks to three months at a time and then take a break if needed – this will keep you from getting diet fatigue and make the process much more sustainable. Stick to your calorie goals for at least three weeks and reassess your progress.

Is 4 exercises per muscle group enough?

A safe bet is to aim for 10–15 total sets per muscle group and week and work in a rep range from low reps (~5) with heavy weights up to high reps (20–30) with lighter weights.

Is 9 exercises per workout too much?

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.