Strength Training: Best Workout to Build Muscle

by Aaron Sanchez January 31, 2018

Strength Training: Best Workout to Build Muscle

One of the hardest parts about getting started in the gym is getting used to the type of exercise your body will adapt to best. Some people struggle to make progress because the type of exercise they are doing simply does not stimulate the body as much as traditional strength training.


Strength training is simple and effective. Building strength through traditional methods of resistance and volume works because you place tension on the muscle intentionally.


Although workouts that are Tabata or HIIT in nature are great for boosting metabolism and can be fun and engaging, its difficult to track progress and see consistent results into the new year.


If you're struggling to see progress, check out this simple strength based program.


Best Workout to Build Muscle in 2018


Schedule and Workout Plan:

  • Day 1: Push/Pull, Strength
  • Day 2: Legs, Strength
  • Day 3: Off
  • Day 4: Push/Pull, Volume
  • Day 5: Legs, Volume
  • Day 6: Steady State Cardio
  • Day 7: Off

DAY 1

REPS

SETS

**RBS

Arnold Press

8

3

90

Lat Pulldown

12

3

90

Flat DB Press

6

4

90

Shrug

8

3

90

Dips

6

4

90

.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.

DAY 2

REPS

SETS

RBS

High Bar Back Squat

6

4

120

Romanian Deadlift

6

4

120

Hip Thrusters

8

3

90

Quadriceps Extension +Hamstring Curl

12/12

3

120

Standing Calf Raise

8

3

60


DAY 4

REPS

SETS

RBS

Incline Bench Press

12

3

120

Bent Over Row

8

5

120

Standing Overhead Press

12

3

120

Machine Chest Fly +Machine Back fly

12/12

4

120


DAY 5

REPS

SETS

RBS

Goblet Squat

12

3

120

Standing Good Mornings

8

4

120

Step Ups

8

3

120

Hamstring Curl + Quadriceps Extension

12/12

3

120

Seated Calf Raise

8

3

60



DAY 6

Instruction

Incline Treadmill

20min @70% THR

Stair Climber

10min @85% THR

Bike

20min @70% THR, keep the RPM below 80

NOTE: To calculate your Target Heart Rate (THR) click here.


Things to Keep In Mind:

  • You can add light cardio work in on rest days (you have 2)
  • HIIT Training can be implemented, just keep the volume low
  • Writing down your weights will help you see progress
  • Try to weigh yourself 1x each week, weight fluctuates when you train
  • Start off light, leave your ego at home

The above workout is merely a guideline to exercises and workouts that work best for many people because it creates a foundation of strength at which to advance on.


The workouts above are inherently difficult - they will challenge you. Make sure you have all the nutrients you need in your diet to train hard every day. If you want to take your fitness to the next level be sure to check out our best selling BCAA and Joint Care supplement, Fallout.

Find Fallout Here.




Aaron Sanchez
Aaron Sanchez

Author


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