Keeping up with regular workout routines isn’t only a great way to drop some extra pounds and get slim, but also to build muscle. And if you want to focus on this alone, you will need to tailor your activities accordingly. Fortunately, once you become knowledgeable on the topic, things are a lot less complicated. Here is everything you need to know before you get started.
The Basics For Workout Routines
According to Scott Laidler, a renowned online personal trainer and a weekly columnist for The Telegraph, there are three basics to building muscle. First of all, you need to push your limits with the weights you lift. The heavier they are, the more positive muscle damage they will create, which stimulates your brawn to bulk up.
But because of this approach, a second fundamental of the activity is allowing your body to recover appropriately. The gym is great for stimulation, but the actual muscle is built while you rest. The general consensus is that you need to allow your body 24 to 48 hours between workouts, yet this is a highly personal matter.
Therefore, depending on your age, weight, height, and overall physical capabilities, periods might differ. The third and final basic principle has to do with diet. Eating a caloric surplus is essential if you want to achieve visible and impressive results. Not only should you maintain your current mass, but you should also fuel it to expand.
Nevertheless, bodyweight and bodybuilding exercises aren’t the only ways to get cut. You can also include Cardio in your workout routines as it is also an engaging pwhysical activity that involves the usage of most muscles in the body.
Riding your bike also engages the lower legs, core, shoulders, and arms. And it can be pursued anywhere, not just outdoors. For example, if you want to achieve the same results indoors, either at home or the gym, find out more about spinning workout routines. You will be able to sustain your training in a coherent manner and reach your goals faster.
Aquatic sports are another great alternative for people who want to get fit more naturally. Surfing works wonders on the abdominals, while swimming shapes and defines the body with the help of water resistance. And if you’re not a big fan of getting wet, rowing is also a suitable option that will buff you up in a balanced way.
Finally, for those who are ready to make a lifelong commitment, ballet is arguably the best muscle-building sport out there. Because it’s a highly engaging activity that activates every single fiber in the body, it burns calories and tones at the same time. It’s not a coincidence that the world’s greatest dancers look as if they’ve been cut by the gods themselves. (2)
When we think about building muscle, bodybuilding exercises using weights and machines the first image that comes to mind. Depending on the groups you want to workout during a particular session, some activities might be better suited for others. Here are the best bodybuilding exercises categorized by body part:
- Abdominals: Russian twist, hanging leg raises, weighted abdominal crunch, and weighted rope pull.
- Chest: dumbbell chest fly, bench press, and cable crossover.
- Back: barbell shrug, bent over barbell row, upright row, pull-ups, standing, and lateral pulldowns.
- Shoulders: rear deltoid fly, medial raise, anterior raise, behind the neck press, Arnold press, military press, and seated dumbbell press.
- Arms: close grip bench press, dips, chins, barbell bicep curl, and seated bicep curl.
- Legs: leg extension, calf raise, hamstring curl, hip thrusters, Bulgarian split lunge, barbell squat, barbell deadlift, and barbell lunge.
Nevertheless, you can shape your body in a desirable way without using a single piece of additional equipment. Bodyweight exercises are the most efficient method for that, according to Scott Laidler yet again, in a different column for The Telegraph. These movements make use of your body’s own mass and resistance to train various muscle groups.
- Push-ups. This classic exercise is one of the most engaging of this kind. It’s no wonder most of us have to learn it in gym class as early as fifth grade. Not only does it focus on the chest, shoulders, and back, but it also works out the core and legs.
- They focus on training your hamstrings, quads, and glutes, promoting movement and strength. The intensity of this exercise can be upped each day in terms of speed, either by lowering it to engage more fiber or raising it to exercise the heart.
- Tricep dips. If you’re a fitness enthusiast, then you already know that the triceps is the largest and most important muscle in the arm. This type of dip is a special isolation exercise that focuses on it.
- The resistance needed to maintain the body in plank position uses its mass to stimulate muscle growth.
3 Workout Routines for You
Knowing the fundamentals of muscle building is an adequate starting point, but there comes a time when you have to integrate what you’ve learned in your real life to maintain proper workout routines. Knowing where to start can be tricky, which is why we have prepared these three routine ideas so that you find the best approach for your needs.
1. Bodybuilding Routine
One of the best workout routines for building mass fast and easy is circuit training. Although the term might sound likes something related to a completely different sport, it pertains in fact to the world of weightlifting. This particular session consists of four circuits. The first one contains 8 reps of deadlifts and 12 reps of bench presses performed as a drop set.
Moving into the second circuit, you need to do 8 reps of barbell reverse lunges and 12 reps of seated close grip rows. During the third stage, a set of lateral pulldowns and seated barbell shoulder presses, 10 reps each, will ensue. Finally, during the fourth circuit, do 12 reps of barbell bicep curls and another 12 of skull crushers completed as a drop set.
Each circuit has to be performed three times during this workout. One minute of resting in between exercises is mandatory, as is a 2-minute break between sets. When it comes to this type of physical activity, overtraining is the worst thing you can do. Allow your body enough time to bounce back so that you feel motivated to carry on.
2. Bodyweight Routine
Hitting the gym will always be an efficient way to shape your body, but there are many people in the world who find this inconvenient. Fortunately, you can get cut at home too. All you need is an intensive short circuit bodyweight routine. One set of each with 1 to 2 minutes of rest in between is more than enough.
The session is based on 20 rep-rounds of each exercise. Start with squats, then move into incline push-ups. Do some hip thrusts, then some walking lunges divided into 10 reps for each one of your legs to reach a total of 20. Then follow the standard push-ups, and the crunches close the show.
When performed correctly, this routine engages the delts, chest, abdominals, and both the upper and the lower leg. It is a full-body workout that shapes you right in the comfort of your own household. It will take as little as 20 minutes of your day, and you won’t have to go on a daily commute to the local gym either.
To achieve visible and long-lasting results, you won’t need more than 20 to 30 minutes of exercise two or three times a week. Getting buff doesn’t have to be a draining and exhausting experience. You can choose the intensity of the activities you pursue and maintain your comfort at all times. Keep in mind that doing what’s best for you is crucial.
3. Running Routine
Did you know that relying solely on your own two legs and a pair of quality running shoes is all you need to define your muscles? Both runners and cyclists are known to rely on cardio to get in shape and get a killer body in the process as well. While the latter does make use of plenty of additional equipment, running is a lot more hassle-free.
You can start light by going for a 15-minute jog each day. If you are confident in your strength, you might be able to up that to 30 from the start. Then, as you progress, increase the duration. To engage your core as well, simply pull your navel into your abs. Always focus on your entire body and you will see improvement in no time at all.
Any of the aforementioned workout routines are an excellent way to start your muscle gains. Just remember to allow your body some recovery time in between sessions so that the brawn has time to form and alleviate the subsequent soreness. By sticking to these simple guidelines, you will get cut faster than you think.