Best workout program for building muscle?

FinancialThanks1 · 2020-05-15T19:22:00+00:00

One where you adhere to the principle of progressive overload

TRP_Scepter · 2020-05-15T20:16:46+00:00

Great question.

I personally recommend 5/3/1 for powerlifters. The reason why is simple; it'll have you testing your 1rm and doing heavy singles more often than Jim's regular program which only has you testing 1rms and doing heavy singles at the very end of the cycle. Since you're still in your noobie gain phase, it's a good idea to constantly break PRs.

My only issue with 5/3/1 is the lack of benching. Your squat and deadlift will go up easily, but your bench will stall. To fix that, I recommend benching 3xs a week. Your bench day, your squat day, and your deadlift day. It may sound extreme, but since you're new your body will adjust quickly. I regret NOT BENCHING ENOUGH on 5/3/1. The instant I incorporated more benching in my 5/3/1 program, I saw a massive increase in strength.

aegeaorgnqergerh · 2020-05-15T20:28:54+00:00

You will get a multitude of different answers, all of them will work.

Most will advocate full body workouts for beginners because you're hitting every muscle group every time you go, and you learn good form and focus on the heavy compounds.

As you move forward, a PPL is great. I find body-part split routines a bit lax unless you're going nearly every day - think about it, if your routine is split into 4 and "arms" is one of those 4, if you go 4 times a week, you're only working your arms 4 times a week.

The basics are simple -

Lift heavy weight, regularly, and consistently. 4 times a week is ideal. Make sure form is nailed. Make sure you're using progressive overload (add weight when you can). Don't fuck around chatting to friends the whole time you're there.
Eat properly. Caloric surplus. For many, a macro split of 50C, 30P, 20F is ideal.
Get plenty of sleep. 8 hours a night ideally.

Job done.

If you don't gain and are doing all of that, you're either lying or are a genetic miracle with the key to curing various diseases.

If you want to gain faster, use steroids. Be careful though. Do plenty of research.

As for gyms reopening - where in the world are you?

TheReplierBRO · 2020-05-15T19:27:44+00:00

One that keeps you focused and in line. For me, with my busy life, that means upper body And abs one day, and legs the next. As much as 6 times a week for 2 hours or sometimes only twice a week for 2 sets. Whatever you have to do to keep yourself active, moving, pushing forward, and strengthening. Now if you're really so new to lifting you need a very basic understanding. Just focus on pullups, dips, pushups, situps, squats, curls, deadlifts, hangcleans, squat jumps with weights, lunges. Add other stuff as you grow in experience

jackedjew123 · 2020-05-15T19:32:18+00:00

Bigger Leaner Stronger by Mike Mathews is an amazing program.

2020-05-16T02:13:17+00:00

[deleted]

spedoid · 2020-05-16T04:07:57+00:00

I never lift my maximum because I don't want to blow my asshole out, but I make sure to have good form and eat right. Also, doing chest and arms twice a week really helps make gains. Fuck doing chest once a week you progress too slowly.

str8_rippin123 · 2020-05-16T13:57:27+00:00

I do

Lower body

Upper body

Rest

Legs

rest

Push

Pull

6 days was to much for a regular PPL routine -- I changed it to 5 days and started doing this as it still hits every muscle twice per week

Title	Best workout program for building muscle?
Author	j-19851
Upvotes	2
Comments	18
Date	May 15, 2020 7:13 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/gkfgt1/best_workout_program_for_building_muscle/
Archive Link	https://theredarchive.com/r/askTRP/best-workout-program-for-building-muscle.664996 https://theredarchive.com/post/664996

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