Have you not been to the gym for a long time because of a lack of time or other things, causing your fitness plan to be canceled again and again? Are you ready to start exercising again and make a new fitness plan? Do you need to build muscle to get your body back to health again?
For a new fitness plan, you don’t know how to start? Then you may use the treadmill to warm up, and at the same time, you will also observe other people, some of whom may be doing weight training. You may think that their methods are very effective for building muscles, they have strong muscles, or you want to build muscles like them, but you have to know: Does muscle building require a lot of time and energy?
The answer is yes, and maybe not. To muscle building, in addition to regular exercise, you must also pay attention to your diet, and eat nutritious meals containing protein, and of course, aerobic exercise and strength training are also helpful for muscle building.
Although the results of muscle building exercises may not be realized quickly, if you have a practical strength training plan, you should be able to see obvious muscle growth in a short time. So, please continue reading to learn more about muscle building exercises.
Related article: The 8 Best Exercises to Sculpt Your Oblique Muscle
How do muscles grow?
Muscle growth, or hypertrophy, occurs through a combination of physiological processes triggered by resistance training and recovery.
1. Mechanical Tension
When you lift weights, your muscles experience tension. This tension is critical for stimulating muscle fibers, particularly during the eccentric (lengthening) phase of an exercise.
2. Muscle Damage
Intense exercise causes microscopic tears in muscle fibers. This damage is a natural part of the growth process and signals the body to repair and strengthen the muscles.
3. Metabolic Stress
High-repetition sets create metabolic stress due to the accumulation of metabolites like lactate. This stress can trigger hormonal responses that promote muscle growth.
4. Muscle Repair and Growth
After exercise, your body begins to repair the damaged muscle fibers. Satellite cells (muscle stem cells) multiply and fuse to existing muscle fibers, increasing their size and strength.
5. Protein Synthesis
Muscle growth occurs when the rate of protein synthesis (the process of building new proteins) exceeds the rate of protein breakdown.
6. Nutrition and Recovery
Consuming enough calories, particularly protein, is crucial for muscle growth. Recovery, including rest and sleep, allows your body to repair and build muscle effectively.
In essence, muscle growth is a complex interplay of mechanical tension, muscle damage, metabolic stress, hormonal responses, and adequate nutrition and recovery. Consistency in training and proper nutrition are key to maximizing hypertrophy.
Why Is Building Muscle Beneficial?
Muscle building not only makes your muscles look strong but also brings many other benefits to your body. Yes, muscle building can not only bring pleasure to your body, but its benefits are not just that.
Increased Strength
Muscle building enhances your overall strength, making daily activities easier and improving performance in sports and exercise.
Enhanced Physical Appearance
Building muscle can lead to a more toned and defined physique, boosting confidence and body image.
Injury Prevention
Stronger muscles support and stabilize joints, which can lower the risk of injuries during physical activities.
Increased Endurance
As you build muscle, you also improve your endurance, allowing for longer and more intense workouts.
Mental Health Benefits
Regular strength training can reduce symptoms of anxiety and depression, boost mood, and improve overall mental well-being.
Enhanced Functional Fitness
Muscle strength translates to better performance in everyday tasks, improving your overall quality of life.
Beginner Full-Body Muscle Building Workout
If you are a beginner, how should you start a muscle building workout? Washington’s full-body beginner workout may be a good choice. This workout can help you work the major muscle groups in your body.
3 rounds per set/rest 2 to 3 minutes between each round
Superset A
Dumbbell Goblet Squats
Dumbbell goblet squats are a fantastic muscle building exercise that targets the quads, glutes, and core. Incorporating goblet squats into your routine can enhance overall strength and mobility.
8 reps
How to Do It:
1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell vertically close to your chest with both hands, keeping your elbows pointed down.
3. Keep your chest up and back straight as you lower your body.
4. Lower yourself until your thighs are at least parallel to the ground, or as low as you can while maintaining good form.
5. Push through your heels to return to the starting position, fully extending your hips and knees.
Dumbbell Single-Arm Rows
Dumbbell single-arm rows are an excellent muscle building workout for targeting the upper back, lats, and biceps.
10 reps
How to Do It:
1. Place one knee and hand on a bench for support, keeping your back flat and parallel to the ground.
2. Hold a dumbbell in the opposite hand with your arm fully extended.
3. Pull the dumbbell toward your hip, keeping your elbow close to your body.
4. Squeeze your shoulder blade at the top of the movement.
5. Slowly lower the dumbbell back to the starting position, fully extending your arm.
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Superset B
Dumbbell Romanian Deadlifts
Dumbbell Romanian deadlifts (RDLs) are a great muscle building exercise for targeting the hamstrings, glutes, and lower back.
10 reps
How to Do It:
1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
2. Keep your shoulders back and your chest up.
3. Hinge at your hips by pushing them back while keeping a slight bend in your knees. Your back should remain straight throughout the movement.
4. Lower the dumbbells along your legs until you feel a stretch in your hamstrings. Ideally, the dumbbells should reach just below your knees or mid-shin level, depending on your flexibility.
5. Push through your heels and engage your glutes to return to the standing position, straightening your hips and knees.
Dumbbell Half-Kneeling Press
The dumbbell half-kneeling press is an excellent muscle building exercise for developing shoulder strength and stability while also engaging the core.
8 reps
How to Do It:
1. Kneel on one knee, with the opposite foot flat on the ground in front of you, creating a 90-degree angle in both legs.
2. Hold a dumbbell in the hand on the same side as the kneeling leg at shoulder height.
3. Tighten your core to maintan stability throughout the movement.
4. Press the dumbbell overhead until your arm is fully extended.
5. Slowly lower the dumbbell back to shoulder height, maintaining control.
Superset C
Single-Dumbbell Pause Hip Thrust
The single-dumbbell pause hip thrust is a great muscle building exercise for building strength in the glutes and hamstrings while also engaging the core.
10 reps
How to Do It:
1. Sit on the ground with your upper back against a bench or sturdy surface.
2. Roll a dumbbell over your hips, holding it with both hands (you can also place it against your hip crease for more comfort).
3. Position your feet flat on the ground, shoulder-width apart, with your knees bent at about 90 degrees.
4. Drive through your heels, engage your glutes, and lift your hips towards the ceiling.
5. old the top position for a count of 1-2 seconds, squeezing your glutes at the peak.
Dumbbell Seated Biceps Curls
Dumbbell seated biceps curls are a muscle building exercise for targeting the biceps while minimizing momentum.
12 reps
How to Do It:
1. Sit on a bench with your back straight and feet flat on the floor.
2. Hold a dumbbell in each hand, arms fully extended at your sides.
3. Keeping your elbows close to your torso, curl the dumbbells up towards your shoulders, squeezing your biceps at the top.
4. Slowly lower the dumbbells back to the starting position, fully extending your arms.
Core
Dead Bugs
Dead bugs are an excellent muscle building exercise for core stability and coordination.
20 reps
How to Do It:
1. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle over your hips.
2. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Go as low as you can without losing that connection.
3. Return to the starting position and repeat on the opposite side (left arm and right leg).
Cable Wood Chops
Cable wood chops are a muscle building exercise for developing core strength, especially targeting the obliques.
10 reps per side
How to Do It:
1. Attach a handle to a high pulley on a cable machine.
2. Stand side-on to the machine, feet shoulder-width apart.
3. Grasp the handle with both hands, arms extended above your shoulder on the side of the machine. Engage your core.
4. Pull the cable down and across your body in a chopping motion, rotating your torso as you bring the handle down to your opposite hip. Your feet can pivot slightly to follow the movement.
5. Control the return movement back to the starting position without letting the weight pull you back too quickly.
