Building 20 pounds of lean muscle mass can take time, but is achievable, no matter what your current level of fitness. If you're new to weight training, and have good genetics, it may take you just four or five months to gain that much weight. For others, it could take over a year. When trying to add muscle, the best type of routine to follow is a bodybuilding one. Consider a few critical factors in planning your workout.
Frequency
Frequency refers to how often you train each muscle group. There are several different training frequencies, all of which can help to build muscle. Before the introduction of performance-enhancing drugs to bodybuilding, most bodybuilders trained each muscle group three times per week, hitting the whole body in each training session, whereas modern professional bodybuilders tend to use split routines, where they train each muscle group once per week, using a high-intensity, high-volume approach. However, according to Lyle McDonald, sports nutritionist and author of "The Stubborn Fat Solution," the best approach for most natural trainees is to train each muscle group between every fifth day and twice per week. This means that an upper/lower or push/pull/legs training plan is ideal.
Exercise Selection
The exercises you choose for your routine matter a great deal. Exercises can be classed into two basic categories: compound, which are exercises which involve the movement of more than one joint and muscle group, and isolation, where only one joint and muscle group is working. According to strength coach and bodybuilder Christian Thibaudeau, compound exercises stimulate more muscle fibers, and lead to more muscle growth, and so should form the basis of your routine. Compound exercises include squat and dead-lift variations, bench presses, military presses, chin-ups, dips and rows. Thibaudeau advises using isolation exercises like curls, lateral raises, calf raises and leg extensions, to bring up any lagging muscle groups.
Sets and Repetitions
Repetitions are the number of times you lift a weight. For example, performing a bench press eight times would be referred to as eight reps. Sets refer to how many groups of reps you do. Three lots of eight reps is three sets of eight. According to strength coach and fitness writer Paul Carter the best rep range to work in for bodybuilding is between nine and 20 reps per set. This is allows you to use a fairly heavy weight, yet puts the muscle under tension for a sustained amount of time. However, you can use different rep ranges, too. Lower reps with a heavier weight can build strength and boost your central nervous system, leading to more growth. Higher rep training with lighter weights can enable you to break through plateaus and shock your muscles into new growth. The best way to work out your ideal rep and set ranges is to experiment, and find what works best for you.
Considerations
The key thing to remember is that building 20 pounds of muscle takes time. To reach your goal, you need to train hard, and be consistent. Monitor your progress to make sure you're on track with your goals, and don't become disheartened if progress is slow. Provided you stick to your well-balanced training plan, you will get results. While training is vitally important, diet also plays a big role. To put on muscle, you need to consume more calories than you burn. This means basing your diet around high-calorie, nutrient-dense foods such as red meat, oily fish, nuts, seeds, dairy products, oats, sweet potatoes, and fruits and vegetables.
Member Comments