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When it comes to achieving a great physique for men, building muscle is the number one priority. Historically, many people have thought that you have to spend countless hours in the gym to see muscle growth. However, everything has changed in the modern age of fitness, and gone are the days of working out for two hours a day to build muscle. In fact, with just 10 minutes a day you can achieve the volume you need for muscle growth throughout your body. So here is a 10 minute workout for men to build muscle that you can start today.
How To Build Muscle At The Gym For Beginners
I recommend a 10-minute workout five days a week where you do one or two of the following exercises. You need to go heavy, so make sure you use a weight that causes failure between eight and 12 repetitions. Do three to four sets of each exercise. You should have between 36 and 48 repetitions of each exercise, with the weight you are working with. Do one or two warm-up sets before you start working on the equipment.
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Read on to learn all about this 10-minute workout for men to build muscle, then check out the 7 best exercises for men to gain muscle without equipment.
Some heavy squats are a must for big muscle growth. I recommend barbell squats, hex bar squats, or safety bar squats. Whichever method you choose, focus on driving your knees outward as you sit and lower into a squat, contracting your glutes. Keep your heart strong and participate in the whole movement. Extend both legs to bring yourself back to the top position. Repeat for target sets and reps.6254a4d1642c605c54bf1cab17d50f1e
Pull-ups are a must for building an impressive upper body and developing a classic “v-taper” shape. The lats, rhomboids, biceps and other back muscles are hit hard by pulling, which leads to the development of large muscles. If you can do more than 12 pull-ups with your body weight, be sure to add resistance with a weight belt. Push your body up toward the bar, tightening the squeeze in your lats. Check your origin, and repeat for repetitions of goals.
You can bench press with a barbell or dumbbells. No matter which method you prefer, it is important to sit on the chest, shoulders and triceps. Find the right setup for flat bench. Focus on a wide range of motion for maximum muscle development. Start with your neck weight. Bring it down to your sternum, give it a curved path. When you reach sternum level with the weight, raise the weight firmly until your hands are closed. Repeat for purpose and repetition.
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Building an impressive lower body and torso requires heavy lifting, and deadlifts are some of the hardest movements you can do. You can use regular, Romanian, or even sumo deadlifts in your program. Barbells or dumbbells are good options for deadlifting, but you need enough weight to make it difficult.
When deadlifting, keep your core tight and both legs straight, engaging your glutes and lower body. Lock in a fully upright position before lowering to the starting position. Repeat for repetitions of goals.
You need some form of training to build serious muscle. Your spine collides with your back and bis from a different angle when you arch your back, making them useful for rotating back muscles. You can do bent over barbell rows or single arm dumbbell rows. Always use a full range of motion and keep your shoulders still during the movement. Let your arms stretch all the way down. Press and raise the weight until your upper arms are parallel to your body. Lower slowly, and repeat for goal repetitions.
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
Can Home Gyms Build Muscle?
Copyright 2024 Galvanized Media. All rights reserved. Eat This Not That is part of the Dotdash Meredith Publishing Family. We exercise for a variety of reasons – from supporting our overall health, to reducing stress, to building strength. If you’re sweating it out to build muscle, know this: what you eat outside of the gym is critical to your success.
If you’re in the business of building muscle, you need to eat strategically—and two macronutrients are the most important: carbohydrates and proteins.
“These two macronutrients support muscle protein synthesis, the process by which the body makes new protein to build muscle,” says Joshua Axe, D.N.M., C.N.S., DC, founder of Ancient Nutrition and member of The Vitamin Shoppe. Wellness Council.
While carbs may have a shaky reputation these days (ahem, keto), they are critical for anyone working to build muscle.
Muscle Building Workout (no Gym!) At Home
But why? Carbohydrates provide our body with the type of fuel it needs for muscle training, such as exercise.
“When we eat any type of carbohydrate, whether it’s pure sugar or vegetables, we break it down into glucose,” Axe said. We then use this glucose to fuel more intense exercise – or store it in our muscles and liver as glycogen for later use.
It also saves our muscles from breaking down their bodies for energy, which they use when there is not enough carbon.
“Complex carbohydrates (such as legumes, vegetables, oatmeal and whole grains) contain chains of simple sugars, which means they take longer to break down,” says Axe. “Simple carbohydrates, on the other hand, contain one or two simple sugars, and are quickly released into the blood.”
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Ax recommends focusing on complex carbohydrates as much as possible to promote overall health, blood sugar levels and safe energy.
Exercising with simple or processed carbohydrates (think baked goods and sugary sports drinks) often leaves you feeling tired and malnourished, he says. Additionally, consuming too much simple sugar can cause inflammation, weight gain, and other long-term health problems.
While carbohydrates give our muscles the energy they need to work hard, protein provides the molecules they need to heal and grow.
“Protein is made up of smaller units called amino acids, which are the body’s building blocks for tissues like muscle,” says Axe.
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The more (and harder) you work out, the more protein your muscles need. That’s why it’s important to eat enough protein for active people – especially those looking to build muscle.
If you need comfort, a quality protein powder can also do the job. Ax likes broth protein or plant-based protein.
Completing a pre-workout helps keep your body in an anabolic (muscle-building state) during your training session, says Axe.
Ideally, you eat a pre-workout meal or snack an hour to 90 minutes before training, says Axe. This gives your body time to digest food and absorb its nutrients—and prevents you from feeling too full or bloated during your workout.
Best Tips On How To Build Muscle
How much you should eat before a workout depends on a few factors, such as your size and fitness level—and the intensity of your upcoming workout.
To support muscle building, research recommends consuming 50 grams of carbohydrates and up to 10 grams of protein before training.
Although recent research highlights the importance of pre-workout bulking, “many experts still believe it’s important for supplementation, recovery and muscle building after practice,” Axe said.
Ax recommends refueling within 30 minutes to an hour after completing a workout. During this period, known as the ‘anabolic window’, your muscles mostly absorb carbohydrates and protein in an attempt to recover.
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The International Association of Sports Medicine recommends eating a diet with two parts carbohydrates and one part protein. (For example, think of 40 grams of carbohydrates and 20 grams of protein.)
While both pre- and post-workout fueling is important for maximizing muscle building, following the right workout routine and rest will ensure your success. Whether you’re in the gym or in the kitchen, listen to your body! If youare not seeing results despite all your hard work (and smart dieting!), talk to a nutritionist or certified trainer about what changes you might need to make. Two crossed lines forming an ‘X’. It indicates a way to close a connection, or to exclude a notification.
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Downward Angled Icon Downward Angled Icon. Zack George squats and deadlifts. Zack George
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