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Muscle Building Workout Plans

The golden key to finding answers to questions that arise while bodybuilding can easily be resolved. Creating a muscle building workout is easy. The most important thing that you should keep in mind is that building muscle is a continuous process. You need to understand that the body of your body should be trained. There is not much more to be had than one of those guys who pump their chest and biceps and look scrawny everywhere else.
The Requirements
The main requirements for the development of the body are to be prepared for any routine. You need to get over your body to perform and to respond to them. It is important to start with a light workout for a few weeks to get your body ready for more overload. Over time, it will become more used to exercise and start to repair and grow faster.

The body will also need to get a proper caloric intake to support your muscle building workout plans. You need to be specific about how many calories are needed for your body type each day. Depending on your body and your goals, sometimes you will need more or less. Your caloric intake will be maintained on a daily consistency.

The overall bodybuilding diet includes the intake of vitamins, proteins, minerals, carbohydrates, and fats. You can get all of your daily requirements from food alone. If you can not eat this much, you can take some over the counter multivitamins and oils. Adequate should also be given to your body to get proper recovery period. Your plans should be consistent and equally timed. Keep track of what kind of routine you do on a weekly basis.

Always remember "Rome was not built in a day." You can not just get a physical bodybuilders in the blink of an eye. It is a very gradual process with sometimes big gains but often a periodical progression. Keep your muscle building workout plans simple in the beginning and then start to increase the intensity within time. Never overdo anything. Keep your workouts short and simple to maintain, unless you are a more advanced bodybuilder. Once you become more experienced, you should perform your muscle building work in a reverse pyramid technique, which we will cover later.

A trainer will be the best option to help you balance different training strategies towards natural muscle building. Always stick to your diet and exercise plans that your trainer has provided to gain the best results with the healthiest way to gain muscle. It is said that 80% of results come from the gym come from the kitchen. It is very important to stick to a clean diet in order to build and maintain lean muscle mass.

The most intelligent way to do this is to maintain a logbook of your muscle building workout plans. This will help you keep track of the overall progress of your winnings. You may also discover that it is time to adjust your calorie intake and start lifting heavier like the 70s bodybuilders would do.

Building Muscle All Over
Muscle Building Workout Plans

Every part of your body should be trained to make you feel proud. This will build a physical symmetrical and make you eventually look like a proportionate beast.

Here is an example of a light full body workout:

  • Squats - 3 sets of 10. This is the core exercise for huge tree trunk legs
  • Military Press - 3 sets of 10. The mass builder for the shoulders
  • Bench Press - 3 sets of 10. This exercise builds a huge chest
  • Deadlift - 3 sets of 5. This builds a thick back. This is a strength exercise
  • Tricep Dips - 3 sets of 10. One of the best mass builders for triceps
  • Concentration Curls - 3 sets of 10. Great exercise for building bicep peaks
  • Sit-ups - 3 sets of 12. Works your abdominals

This is a beginners muscle building workout plan. This could be performed after a small amount of weightlifting experience. It is important to use dumbbells for any exercises that you can. This will maximize your strength gains which will allow you to lift heavier. The heavier the weights you can lift, the more your muscles can grow. Doing this is known as progressive overload.

Every part of the body needs an adequate amount of exercises. Doing this particular type of routine for too long is not going to help. You will eventually become used to your body. Change the exercises every time you start milestones and are ready to progress. This is what we call muscle confusion. This should not be done too often and will depend on your level of bodybuilding. It is still a very important element to add to your muscle building workout plans.

You will also start to know how to respond to weightlifting after a while. You will know if you are getting stronger, putting on muscle, how quickly you recover and many more things. If you do not have a trainer advising you, know your limitations and be cautious when increasing the weights and amount of exercises.
To gain a proper body, you need to co-ordinate a mechanical and natural way. Use controlled movements to perform all your exercises. Focus on the exercises you are doing and try to get full reps and contractions. Do not swing on any exercises as this is not the correct technique. If you are swinging or performing exercises too fast, slow down and lower than you can manage in a fully controlled manner. This is going to be an element of good muscle building workout plans.

Understanding Split and Pyramid Routines

Split Training:

Split training is performing a certain amount of bodybuilding exercises over time.

You will choose to take a natural muscle building workout plan that is going to be different.

Here are some examples of split routines.

Monday - Chest, Shoulders, Back
Tuesday - Biceps and Triceps
Wednesday - Legs and Abs
Thursday - Rest

This is a 3-Day split. Your body body is working on bodybuilding for a while, you will be ready to start your routine again on Friday.

Monday - Shoulders and Triceps
Tuesday - Back
Wednesday - Rest
Thursday - Chest and Biceps
Friday - Legs

Pyramid routines:
The common pyramid routine consists of starting your session with your warm up set. You will be able to increase your weight when you are in your life. This is not a productive way to lift you up when you are tired and tired. Then you are lifting the heaviest weights when your muscles are near exhaustion. This is a major downfall of some muscle building workout plans.

The best way to build muscle is in a reverse pyramid. You have a warm up set to get your body ready, then you perform your heaviest manageable weight first for 5 reps. You then have a chance to get your weight up for 10 reps on your final set.

This will let you perform all your sets in a state of hypertrophy. You will also be gaining strength every time you perform your heaviest weight for 5 reps. Since you will be getting stronger by doing it, you will then be able to lift heavier weights sooner. As we mentioned before, weights mean more muscle mass being built. This is the best way to build your muscle strength and size. A proper muscle building workout plan should include this method.

Maintaining Muscular Strength

There are factors that revolve around maintaining your muscle strength from natural muscle building workout plans.

Eating food that is good for your health plays an important role. As discussed, fats, carbohydrates, and proteins are essential. You can get them from meats, vegetables, vegetables, rice, and oils to a few. You should also maintain your amount of fluid intake. There are many homemade protein shakes that you can take to gain weight as well. You can try mixing peanut butter, bananas, oats, raw eggs, almond milk and shake them all together. You can take this in between meals to get extra protein and calories that may be hard to fit into your meals.

While keeping up with calories will help maintain your muscles while they are not being worked, you need to keep lifting strength strength. And it can drop fast. Doing proper exercises 2-6 times a week on your level of bodybuilding is the only way for you to maintain your strength and size. Bodybuilders do eventually reach a point where they just can not get any bigger and they are in a constant maintenance phase. They can still get their muscles building workout every so often so confused the muscles a bit, but gains at this level generally become slim.

Losing The Bad Fats

Depending on your choice of bodybuilding diet, you can put on some unwanted fat. This is especially true for those who are on a bulking diet. Fat loss from bulking is only performed once people reach their desired weight. For those who are more conscious about this, you can perform some high-intensity cardio after your muscle building workouts to help in fat loss.

As a beginner, you should be able to produce an adequate amount of hormones to enhance your muscle building workout plans. If you are also following a clean bodybuilding diet, you should not be putting on a lot of bad fats at all. Your diet is the main source of the bad fats that get into your body. The good fats come from fish and oils. These also play a vital role in fat burning. By having the good fats and oils in your diet while cutting out the bad, you can be a lot leaner.

Beginner's Muscle Building Workout Plan :
Everyone needs to start from somewhere. Even the fittest person has had a body with a muscle.

Muscle building workout plans for a 2-day split:


Squats, pull ups, dumbbell bench press, side raise, push-down triceps, hammer curls and
bicycle crunches

Sets of 3 with 10 repetitions and a rest of 60-90 seconds.






Leg Press, Dumbbell Flys, Triceps Overhead Extension, Seated Rows, EZ Bar Curls, Sit-ups

Sets of 3 with 10 repetitions and a rest of 60-90 seconds.






You will need to follow a similar muscle building workout plan for about 2 months. Once you get used to these exercises, you can add more exercises to the muscle group.

Intermediate Muscle Building Workout Plan
Once you have followed the above routine, it is time to change the next step.

Muscle building workout plan for a 4-day split.


Incline Dumbbell Press, Decline Dumbbell Press, Dumbbell Flys, Wide-grip Pull-ups, Seated Rows, Deadlifts 3sets of 5.
Sets of 3 with 10 repetitions and a rest of 60-90 seconds.


Military Press, Lateral Side Raise, Front Raise, Seated Raise
Sets of 3 with 10 repetitions and a rest of 60-90 seconds.




Squats, Leg Press, Hamstring Curls, Calf Raises

Sets of 3 with 10 repetitions and a rest of 60-90 seconds.


Triceps Dips, Overhead Extensions, Skull Crushers, Reverse Curl Grip Cable, Curls Concentration, Preacher Curls

Sets of 3 with 10 repetitions and a rest of 60-90 seconds.




Consume a small source of protein straight after your workout. This will help in muscle growth and faster repair. This is the best for natural muscle building diets.

Advanced Muscle Building Workout Plan:
This is the hardest phase of all the muscle building workout plans that you have been following for years. You should have plenty of bodybuilding experience and be at a point where you need to practice muscle growth. You need to have a lot of strength.

These are exercises for an advanced muscle building workout plan.


Shoulders, Traps and Biceps
Military Press
Seated Dumbbell Press
Front Plate Raise
Side Lateral Raise
Seated Lateral Raise

Barbell Shrugs

Seated Dumbbell Curl
Standing Hammer Curls
Reverse Barbell Curl
Preacher Curls


Quads and Abs

Leg Press
Leg Extension
Standing Calf Raise
Seated Calf Raise

Hanging Leg Raises
Oblique Crunches




Chest and Triceps

Incline Bench Press
Decline Bench Press
Dumbbell Pectoral Flys

Overhead Extensions
Skull Crushers
Rose Pushdowns

Back, Hamstrings and Abs

Wide Grip Pull-ups
Dumbbell Row
Seated Row

Standing Leg Curl
Seated Leg Curl

Bicycle Crunches
Sit Ups

These are advanced muscle building workout plans because they are highly overloaded for heavy and experienced lifters.

No one has gotten the perfect physical that is going to stay forever. One needs to live in a body that they want to maintain, one needs to be considerable. Have patience and follow the rules towards getting the body of your dreams. The workout is going to stimulate the muscle tissue. The key to good health and fitness is through adequate rest, nutrition and drinks in between muscle building workout plans.


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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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