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- To design a workout program for muscle gain, you need to123:
- Strength train at least 2 or 3 days a week, using compound exercises that target multiple muscle groups13.
- Choose a weight that allows you to perform 6 to 15 reps per set, depending on your goal and experience level12.
- Rest for 1 to 3 minutes between sets, and for 48 hours between muscle groups123.
- Incorporate cardio and rest days to improve your recovery and overall health3.
- Adjust your program as you progress and track your results123.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Using the principles I’ve laid out in my “ how to build a workout routine ” article, here’s a three-day routine I’ve created for myself recently: Monday: Squats, Benchpress, Wide Grip Pull-Ups, Planks Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises Friday: Weighted Lunges, Weighted Dips, Weighted Chin-Ups, Reverse Crunches.www.nerdfitness.com/blog/the-beginners-guide-to-…The Muscle Building Workout Routine: Upper Body A
- Bench Press 3 sets of 6-8 reps. 2-3 minutes rest between sets.
- Rows 3 sets of 6-8 reps. 2-3 minutes rest between sets.
www.aworkoutroutine.com/the-muscle-building-wor…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… - People also ask
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