What Is The Best Workout Schedule For Men? Everything You Need To Know To Build Muscle Is Here!
Building muscle is not as easy as it seems. There will be plenty of ups and downs but if you wish to make sure that your muscle building journey will be smooth sailing, one of the things that you must think about is what is the best workout schedule for men?
If you are a newbie, this is one thing that you have to struggle with. If you have been working out for a long time, are you sure that you are following the right workout schedule for men?
If you wish to know the answer to these questions, then you have come to the right place! In this article, we will be able to discover what is the best workout schedule to build muscles!
Considerations In Building The Perfect Workout Schedule For Men
When planning your workout schedule, there are plenty of questions that would come to mind. According to Nerdfitness, here are some of the most important considerations to keep in mind:
What are the perfect exercises for me? How many sets should I perform? How many reps do I need to do it? How long should I rest? How heavy should I lift? How long should I work out? And How many times in a week should I go to the gym?
To help you build the perfect workout schedule for men, we will be tackling these questions one by one. Are you ready? Let’s get started!
1. What Are The Perfect Exercises For Me?
If you are a newbie, it would be best if you will be doing a full body routine. To establish a routine, it is important that you incorporate one exercise each for these muscle groups: hamstrings and butts, quads, pull muscles, push muscles, and core. When you pick one exercise for each category, you can be able to work out each and every single muscle in your body by doing just 4 to 5 exercises.
If you have been lifting or working out for a long time and you have been doing the same thing again and again, then there is a high chance that your body will hit a fitness slump. To avoid that, we suggest adding some variety to your routine. You can alternate exercises every other day to get your muscles pumping.
2. How Many Sets And Reps Should I Perform?
The fewer reps you do per set, the more sets you should do. This goes vice versa. AWorkoutRoutine enumerated the most common rep and set combination and their goals.
To boost strength, you should do 8 sets of 3 reps, 3 sets of 5 reps or 6 sets of 4 reps. For building muscle and boosting strength, you should do 3 sets of 8 reps or 4 sets of 8 reps. For building muscle and improving endurance, the recommendation is to do 3 sets of 10 reps, 2 sets of 12 reps or 4 sets of 10 reps.
The key here is to choose a rep-set combo that is suitable for your physical capability and your fitness goals.
3. How Long Should I Rest In Between Sets?
The Men’s Health Big Book of Exercises revealed a basic formula in determining this based on how many reps you plan on doing for each exercise. If you intend on doing 1-3 reps, take a 3-5 minutes rest, 2 to 3-minute rest for 4-7 reps, 1 to 2-minute rest for 8-12 reps and 1-minute rest for more than 13 reps.
4.) How Heavy Should You Lift?
For this question, I believe that there is no answer that fits all our needs. The key here is to lift weights that are heavy enough that it will be challenging for you to finish the set but not too heavy that you are going to pass out in the end.
How do you determine this? I am afraid that there is no other way but through trial and error.
5. How Long Should I Workout?
Considering the maximum rep-set combo, 45 minutes is enough for you to go through your exercise, But if you will factor in the cool down and warm up exercises (which are important by the way), it will take you to about an hour to complete the entire exercise. Any exercise duration that will go beyond that mark is considered an overkill and may cause your muscles to be overly exhausted.
In the event that you do not have 45 minutes to spare for your workout, we recommend doing the lowest possible rep-set combo and incorporating cardio into your routine.
6. How Many Times A Week Should You Work Out?
If you plan on building your muscles, it is important that you understand that rest is vital for your muscle growth and development. That’s why even if it is possible for you to perform strength training exercises on a regular basis, it is still recommended that you stick to the optimum workout schedule—three times a week.
Doing so will give your muscles plenty enough time to rest and recover (and develop!) before you subject it to stress again.
We know that all of this information can be quite overwhelming, but all these are important if you wish to establish the best workout schedule for men.
So, what are the key takeaways for this article? Here are some of the things that you should keep in mind when planning a workout schedule:
- Exercises: Do 4 to 5 exercises, each and every one should work out a corresponding major muscle group (quads, pull muscles, core, push muscles, butt, and hamstrings).
- Sets and Rep: Opt for a set-rep combo (from the list that we have provided) that suits your goals and your capability.
- Rest Between Sets: This will depend on the rep-set combo that you have chosen.
- Weight: Trial and error will help you determine how heavy you should lift.
- Workout Duration: 45 minutes to an hour.
- Workout Frequency: 3 times a week.