Which workout plan is best for muscle gain?

Sample Workout

  • Barbell back squat. 5 sets, 5 reps (rest 1-2 min.)
  • Barbell Bench Press – Medium Grip. 5 sets, 5 reps (rest 1-2 min.)
  • Barbell Row. 5 sets, 5 reps (rest 1-2 min.)
  • Pull-up. 2 sets, 8 reps (rest 30-45 sec.)
  • Dumbbell Lateral Raise. 2 sets, 8 reps (rest 30-45 sec.)
  • Sit-up. 2 sets, 15 reps (rest 30-45 sec.)

How do you structure a workout for mass?

BJ Explains: Exercise Order

  1. Train larger muscle groups like chest and back before you hit smaller muscle groups like the triceps and biceps.
  2. Train your lower body before your upper body if you train both in the same session.
  3. Perform strength training before cardiovascular exercise if you train both in the same session.

What should a workout plan look like?

Tuesday: Lower-body strength training (30 to 60 minutes)

  • Wednesday: Yoga or a low-impact activity such as barre, light cycling, or swimming (30 to 60 minutes)
  • Thursday: HIIT (20 minutes)
  • Friday: Total-body strength training (30 to 60 minutes)

    • What is Texas method?

    The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

    Do you have to lift heavy to gain muscle?

    advertisement. Depending on your goals, muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you’re regular and patient with lighter weights, you can achieve similar results.

    How long should you workout a day to build muscle?

    Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.