Muscles grow larger and stronger as an adaptation to imposed stress. This process of adaptation and growth is called hypertrophy. To cause hypertrophy, you can adequately overload, or stress, the muscles you are trying to build through strength training. Strength training three to four days a week coupled with adequate rest between workouts is an effective way to build muscle.
Workout Routine
Step 1
Focus your workout on your back, biceps and abdominal muscles on Day 1. Exercises for your back include chin-ups and bent-over dumbbell rows. Perform incline dumbbell curls and standing hammer curls for your biceps. Abdominal exercises include hanging leg lifts and planks.
Step 2
Work your glutes and hamstrings on Day 2. Glute exercises include back bridges and sumo squats. Perform walking lunges and stiff-leg deadlifts for the hamstrings.
Step 3
Exercise your chest, triceps and deltoids on the third day. For the chest, include bench presses and incline dumbbell flies. Triceps exercises can focus on overhead extensions and dips on a bench. Deltoid exercises include shoulder presses and upright barbell rows.
Step 4
Emphasize quadriceps and calves on the fourth day. Quadricep exercises include squats and single-leg split squats. For your calves, use standing calf raises with your feet parallel, heels together and toes turned out.
Repetition Range and Rest
Step 1
Create sufficient muscle overload by selecting a heavy enough weight that allows you to complete between eight and 12 repetitions. Aim for three sets of each exercise in this repetition range.
Step 2
Rest between sets and base it on your fitness level. Rest for at least 30 seconds between sets.
Step 3
Isolate specific muscle groups on each of the four days, allowing your body several days to recover before a muscle group is worked again. Although the workouts can be done back to back, it is best to allow your body recovery time between workouts. Rest for a day between the second and third workout days. Rest again for 24 hours after the fourth day.
Tips and Warnings
- Add cardio to your routine for a well-rounded training plan. Eat nutritious food to sustain your workouts and assist your body in building muscle.
- If you are new to strength training, start slowly to avoid injury. Allow additional days for recovery time. If you choose to train for four consecutive days, take one or two days off before starting the routine again to avoid overtraining.
Things You'll Need
- Dumbbells
- Chin-up bar
- Barbell
- Bench
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