Fitness experts always say that in order for your weight lifting program to yield positive results, it’s important that you make progressive overload happen in your routine. And there are other important components that you have to incorporate in your program that will help enhance those positive results.
Recommended Muscle Building Frequency
According to research, it is recommended for beginners to train every muscle group in the body 3 times a week, while non-beginners (advanced and intermediate) should train their muscle groups around 2 times per week.
Ideal Schedules for Muscle Building
For those who are beginners in their weight lifting routines, the most highly recommended schedule for training is the 3 day full body split. On the other hand, those who are past the beginner stage have several options to help them build muscles. But more often than not, the recommended schedule is the 3 to 4 day upper and lower split.
Suggested Muscle Building Volume and Intensity
When it comes to the intensity of your muscle building exercises, what you want is to do between 5 to 12 reps per set. This is the ideal intensity that will help you reach your goal to build bigger muscles.
Typically 8 to 15 total sets for every muscle group each week, and at most 8 total sets a week for smaller groups of muscles is recommended. The bigger muscle groups include the quads, hamstrings, back, and chest. Meanwhile, the smaller muscle groups that receive significant indirect volume while training the bigger muscle groups are shoulders, triceps, and biceps.
Recommended Exercises for Muscle Building
Generally speaking, the ideal muscle building exercises are those where you can progress more often. These are also the exercises in your weight lifting program that you can incorporate occlusion training with. These exercises are:
- Deadlifts
- Squats
- Chin Ups/Pull Ups
- Overhead Press
- Rows
- Bench Press
These compound exercises also have several variations, such as Romanian deadlifts, decline and incline bench press, leg presses, lunges, seated cable rows, lat pull-downs, and so on. These exercises are very effective in developing different muscle groups in the body. You should also not forget to do some isolation exercises, such as leg curls, lateral raises, triceps extensions, bicep curls, and dumbbell flyes.
Benefits of Occlusion Training for Muscle Building
There are many weight lifting routines and programs out there you can choose from, which will help you develop bigger and stronger muscles. In picking the right program for you, it would help if you could get some advice from an experienced fitness coach. A professional trainer will know which program is best for you, and is appropriate for your ability and desired goals. Engaging in the right weight lifting program and having a healthy lifestyle will guarantee positive results for you in no time.
