At Body Sculptors in Louisville, KY, we help people become their fittest and reach their fitness goals. We include all types of fitness, strength-building, endurance, balance, and flexibility. Many clients want to build muscle, and others want to boost their strength. Each goal requires a change in the fitness routine. Building larger muscles requires lighter weights and more repetitions. Building strength requires heavier weights and fewer repetitions. We’ll create a program that’s right for you. Here are some favorite muscle-building workouts that also build strength.
If you want to build lean muscle mass faster, try circuit training.
You’ll work more muscles at one time and build faster by creating a circuit. You can use weights, kettlebells, landmine, or bodyweight exercises. When you do circuits, you do either a specified number of repetitions of each exercise or a specific amount of time for each exercise to create a set. Keep the rest between each set very short. One muscle builder that hits all major muscle groups is one minute of each, body squats, push-ups, chin-ups, flutter kicks, lunges, V-ups, and single-leg hip thrusts.
Add weight to your workout.
Doing any exercise with added weight boosts the difficulty level and increases the muscle you build. Doing squats holding dumbbells in each hand can boost muscle growth. A standing barbell overhead press is excellent for your shoulders, and a barbell bench press will build chest muscles. Most people think of dumbbell curls when they want to build biceps because they work! Use a barbell row for back muscles.
Compound exercises build more muscles in less time.
Squats, lunges, and variations like the sumo squat or walking lunges can build more muscles in less time. Because you’re using more muscle groups, you’re also burning more calories to help burn any fat that can hide them. Many of the best muscle-building exercises mimic daily tasks so they improve functional fitness to help prevent injuries. A military press, parallel bar dip, and bench step-ups with weights are good examples. Deadlifts, squats, bench presses, and shoulder presses are called the big four for strength and muscle building. Always focus on form when doing any exercise, especially ones involving weights.
- Building muscles also involves a healthy diet. You need adequate protein to build muscle tissue. Eat a snack before and after working out that contains carbs for energy and protein for recovery.
- Never do muscle-building exercises in the same muscle groups two days in a row if your workout is intense. Always give your muscles 48-72 hours to heal the micro tears the exercises cause.
- Consider doing battle ropes for building muscle tissue. They work muscles on various planes and at different tensions throughout the exercise. Running stair laps is another muscle-building workout.
- Get adequate sleep and hydration. Your body repairs tissue when you sleep. The repair is what builds muscle tissue. Lack of hydration can diminish your progress in the gym. Always check with your healthcare professional before starting any fitness program.
For more information, contact us today at Body Sculptors Personal Training