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- To gain muscle, follow this workout routine:
- Strength training at least 2 days a week1.
- Start with 2 or 3 days of full-body weight training, 2 days of cardio, and 2 days of rest1.
- As you get stronger, add a fourth weight day and try splitting the days between upper- and lower-body workouts1.
- Structure your workouts to focus on different muscle groups on different days2.
- Begin each workout with heavy compound exercises for strength, followed by moderate loading exercises at 6-12 reps per set3.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.According to a 2016 research review, strength training at least 2 days a week is ideal to grow your muscles. So start with 2 or 3 days of full-body weight training, 2 days of cardio, and 2 days of rest. As you get stronger, you can add a fourth weight day and try splitting the days between upper- and lower-body workouts.greatist.com/fitness/exercises-at-home-to-build-mu…A common way to structure this type of muscle-gain workout plan is to do a "pull" routine (focusing on your back and biceps) on Monday, legs on Tuesday, a "push" workout (hitting your chest and triceps) on Wednesday, rest on Thursday, butt on Friday, shoulders and abs on Saturday, and another rest day on Sunday, she says.www.shape.com/fitness/tips/how-create-muscle-bui…Start off each workout with heavy compound exercises for 3-5 sets of 3-6 reps. These will build a big strength foundation while stimulating mechanical tension in the muscle fibers. Afterward, the majority of training volume will be from 2-3 exercises with moderate loading at 6-12 reps per set.www.bodybuilding.com/fun/how-to-train-for-maxim… - People also ask
WEBCurious about how to build muscle in a hurry? Try this 4-week workout routine to get big without putting on pounds of fat. Our program will help you gain quality muscle mass with step-by-step instructions.
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